Gym Programme

Dear all,

Please do at least one gym session per week. Here are the programmes:

Gym Session 1
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Light Stretching
Warm up 14 mins
Rest 5 minutes and stretch

Stridings X 4 sets
High Knees 20 butt kick 20 (together) X 4 sets
Inverters 12 X 4 sets
Skip claw 10 X 4 sets
Bounding alternate leg total 10 X 2sets
Striding X 2

Rest 3 minutes

Gym:
Lunges with weights (10kg for girls, 12 kg for boys) Alternate leg 18
Bicep Curls (3 kg Girls, 5 kg boys) X 10 each arm

Repeat 4 sets
Rest 3 mins

Hamstring Curls (30 lbs for girls, 40lbs for boys) 10 per leg
Crunches with weights (5kg) X 20
Calf Raises (20 per leg)

Go to track

80m stride Rest 30 secs X 6 sets

Slow jog cooling down for 12 minutes

Gym Session 2
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Light Stretching
Warm up 14 mins
Rest 5 minutes and stretch

Stridings X 4 sets
Single Leg High Knees 10 10 butt kick 20 (together) X 4 sets
Skipping 10 X 4 sets
Skip claw without extension 10 X 4 sets
Single leg hop 2/2/2/2 X 2sets
Striding X 2

Rest 3 minutes

Gym:
Squats with weights (12kg for girls, 15 kg for boys) 12
Shoulder Press (3 kg Girls, 5 kg boys) X 10 both arms

Repeat 4 sets
Rest 3 mins

Hamstring Curls (30 lbs for girls, 40lbs for boys) 10 per leg
V Sit ups X 20
Back raises (20)

Go to track

200m stride (35 secs for girls, 33 secs for boys)
Rest 2min 30 secs X 3 sets

Slow jog cooling down for 12 minutes

- Coach