Training Programme for 3rd June 2009

Dear all,

Training Programme for 3rd June 2009

Sprinters:

Warm up (8 mins with baton passing)
Rest 4 mins
Striding 4 times
Single Leg High Knees (20) X 4 sets
Single leg Butt Kick (10 per leg) X 4 sets
Skip Claw without extension (12) X 4 sets
Single Leg Hop (2 per leg, total 4 per leg) X 2sets
Striding 2 times

Rest 6 minutes

Go to 80m mark with spikes
Fast High knee 10
Sprint to the end

Rest 4 minutes
Total: 4 sets, in between rest 4 minutes

Rest 6 minutes
80m X2sets (100% speed) Rest time 4 minutes

Cool down run (10mins)

Strengthening:

40 crunches
20 push ups
50 swimming

Total: 4 sets

20 Ankle Jumps
20 Hamstrings

Total: 4 sets

- Coach