aiṓn

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July 5, 2007 – Track

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Thursday, 5:30PM – Sacramento State practice track – 103 Degrees

WORKOUT DESCRIPTION TRACK
WARMUP 3/4 mile walk to track Jumping Jacks – 25; Burpees 15 Dynamic Stretches x 2 sets (20m then sprint 10m.): Knee Hug, Knee to Shoulder, Straight Leg Kick, Knee to opposite Elbow. (Cues: Toe up, rise onto ball of the foot, and stay tall.) Walk back slowly. Squats – Depth, Arms overhead, flex glutes & quads at top x 20 Squats – Depth & Speed x 15 Squat jumps – high as possible x 10

SPRINTS Goal: 30meters < 3.73 seconds with a 20meter run in at 100%.  Hand time 30meter speed zone. 30m

Sprint 1 – 3.78 (secs).
Sprint 2 – 3.70
Sprint 3: 3.71

STRIDES 200 meters X 1 (easy – 30 secs)

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Written by SJ

July 5, 2007 at 9:44 pm

Posted in Sprinting

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