PRACTICE ON YOUR OWN!
We have a home meet Wednesday, everyday counts!
DISTANCE:
10 min warm-up
4-8 x 400m at current race pace.
2 minutes rest between each 400m
10 min. cooldown
BOY SPRINTERS:
Warm up then workout not all out should be run like a brisk stride
1 x 30m-40m-60m-80m-100m rest between sets
1 x 30m-40m-60m-80m-100m rest
Anyone that wants to do the workout at 5:30pm, let him know.
GIRL SPRINTERS:
Sprint Ladder:100-200-300-400-300-200-100
All done fast with at least 5 minutes rest between. If you need more than 5 minutes to do each one at high quality, take 1-2 more minutes rest. Listen to a couple songs to pass the time. Rest is key to getting quality sprinting rather than just running the distances. Focus on body position and quick feet
THROWERS:
If you have implements at home, you can throw. Drills listed below:
DISCUS
- Punch Out
- 1/2 Power
- Power
- Moving Power
- 1/2
- Walking 1/2
- South African
- Full with block leg
- Full with reverse (switching your feet)
SHOT PUT
GLIDERS
- Power
- 2 Step
- A Drill
- Hurdle Drill
- Towel Drill
SPINNERS
- Power
- 1/2
- Step Ins
- Fulls
