Training
Wednesday 16 July 2014

Two slow warm up laps

Dynamic stretching

Sprints x 20 metres
Across the track – go on my whistle x 10.

Shuttle Cone Drill
5 groups of 4. Complete one set then next person goes. Everyone goes through 6 times.

Super Shuttle x 8
1
Set a series of cones out in a cross formation. (see diagram)
2
Run backwards to the centre cone, side step to the right cone (or your left if you are
performing the drill), side step back to the centre cone still facing the same way.
3
At the centre cone turn and sprint forward to the end cone. Now run back to the
centre cone, side step to the left, side step back to the centre, then turn and sprint
back to the start.
Mini Shuttle x 8
1. Place 2 markers 20 yards apart. Place marker in the middle only 3 yards to the side. (see
diagram)
2. Starting from the middle marker sprint to one end (10 yards), turn and immediately sprint to
the other end (20 yards) and then back to the start (10 yards).
3. Turn on a different foot at each marker and try to touch the ground with your hand.
Training
Wednesday 23 July 2014

Two slow warm up laps

Dynamic stretching

Sprint exercise x 6
First – 30 Yards: This is a gradual build up of speed for thirty yards, reaching top speed at the
start of the second thirty. This is a great time to work proper running form.
Second – 30 Yards: This is a complete full sprint at top speed for thirty yards while
maintaining proper running form during the complete duration at full speed.
Third – 30 Yards: This is a gradual decreasing of speed for thirty yards; ending at the speed of
a slow jog.
Cone Drill x 8

Agility x 5 minutes
Mark out a square approximately 10 meters/yards by 10 meters/yards. Place a cone in the
center of the square. This is the starting position. Each corner is given a number or name.
The coach calls out a number or name at random and you must run to the corresponding
corner and return to the center.

Agility x 10