aiṓn

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April 17, 2011

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SUNDAY, 10:00AM; Speed Training

WARMUP:   Mobility Drills, 3/4 mile walk; 400 meter easy

  • WALKING DRILLS x 1~ (20m each then sprint 10m.): Knee Hug, Knee to Shoulder,Toy Soldier, Knee to opposite Elbow.
  • CONDITIONING DRILLS
  1. 25 Jumping Jacks
  2. 25 Mountain Climbers
  3. 25 Burpees
  • DYNAMIC WARMUP x 2~ Squat (slow/full depth) x 20reps, lunge 20m then sprint 10m; Squat (fast/parallel depth) x 10reps, lunge 20m then sprint 10m;
  • SPRINT DRILLS – (80m each drill), Marching, Clawing, Hi Knees (Cue: upright posture and foot strike)
  • BUILD UP – 3 x 100 – easy, medium, fast (walk the corners)

MAIN WORK

150 Meter Strides (85% effort)

  1. 23″ ~ 6′ recovery
  2. 23″ ~ 6’r
  3. 22″ ~ 6’r
  4. 22″ ~ 6’r

Med Ball Throws – 6lb ball

Backward Throws x 30
Forward Throws x 30

Wall Throws – 6lb Ball

  1. Side Throws – 140
  2. Overhead – emphasis on torso – 60
  3. One Arm Throw ~ 40

Other
2 sets of 8 ~ Hanging Inverted Raise (from hang position roll legs/torso up to vertical w/o swinging)
2 sets of 3 each side ~ Hanging Inverted  Twisting Raise

Walk 1 mile

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Written by SJ

April 17, 2011 at 8:59 pm

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