aiṓn

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April 24, 2011

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SUNDAY, 10:30AM; Speed Training

WARMUP: Mobility Drills, 3/4 mile walk; 400 meter easy
WALKING DRILLS
CONDITIONING DRILLS ~ 25 Jumping Jacks, 25 Mountain Climbers, 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 – (40m 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
BLOCKS ~ Fall forward – sprint 20 meters
4 of 8 reps
(Terminated Speed Training – legs not recovered)
150 Meter Strides (Scratched)

8 x 100 meter – easy strides on grass – walk the corners

MED BALL – 6lb ball
Backward Throws x 5
Wall Throws:
Side Throws – 200
Overhead/Forward – emphasis on torso – 100
One Arm Slam – 80 each arm

Other Ab/Mid Torso
2 sets of 10 each side – Staggered Leg Raise

Walk 1 mile

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Written by SJ

April 24, 2011 at 3:56 pm

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