Additional sessions for sprinters to be done during November.
WEEKEND done on Grass.
Warm-ups. Jog gently round grass pitch/park
Drills. Usual drills and any extra stretches.
Strides. Strides 1 – 6 over about 40m.
Sprints. 3 x fast 60s with walk back recovery.
Recovery. 10 Roll downs
15secs each side hamstring stretches
10 shoulder lifts or circles
Back stretches
Endurance 10 mins Cross country running, driving up any hills then jog
for 10 secs before going back to steady running, always in
sight of parent or companion.
This section can be increased up to 15mins over the month
Warmdown Stretches – hamstrings, shoulders and back, then 2-3 mins. Easy jog.
CIRCUIT – Thursday or Friday evenings. All done indoors.
Warm-ups Jog on spot for 2 mins using arms.
Drills on spot 10 knees-up. 10 bottom-kicks
10 straight leg lifts (can-can)
10 jumping jacks with arms overhead.
Circuit 5 5 press-ups
5 Roll downs from sitting, rolling back then up before touching floor
5 Squats
5 Shoulder lifts
5 Jumping Jacks
Done Continuously 5 times through.
Stairs or Step-ups 5 runs up stairs, with WALKback down OR10 step-ups each leg.
Warm-down stretches – do each one 3 times through for 10 secs each.
- Sitting – legs straight out, toes up top ceiling, back straight stretch forward.
- Lie on back, arms over head, stretch hands away from feet.
- Turn onto hands and knees, – happy cat, angry cat. Done very slowly.
- Sit back against wall, put soles of feet together, hold feet and allow knees to gently flop towards floor.
