Abs, warm up, leg drills, 1x350 all out, Rest:10 minutes, 4-5x200 @ Pace, Rest: 3 minutes,
warm down, stretch, leg hangs
15 minute run, 4x10m lunges, 10 minute set of abs
12 minute warm up, 7x hills (sprint up, walk down)- Town hall to Jade Lane type hill, 5 minute
warm down, stretch, leg hangs, ice!!
Sprinters
22 minute run (3-4 miles would be a good goal), 4x100m pick-ups (focus on technique), 10
minute set of abs
Abs, warm up, leg drills, 6x200 @ pace, Rest: 2-3 minutes, warm down, stretch, leg hangs
Abs, warm up, Leg drills, 5x 200, 100 @ easy tempo pace, Rest: walk 100 after the 200 and walk
50 after the 100, walking hurdle drills
Sprinters- 3x10m, 2x20m, 1x30m starts
LJ/TJ- run throughs, pop ups into foam tube, box drills in weight room (Hop drill, Step drill)
HJ- circle runs, take off drill from low to high box
Abs, warm up, leg drills, Lift (leg press or single leg squats, medicine ball toss, upright rows,
bench press, box jumps- single and double leg, curls, tricep dips, leg curls, pull ups)
13 minute run, quick 6 leg drills, 3x10m falling starts
12 minute run, 7x100m (sprint at full speed, walk back to the start is the rest)- estimate the
distance, 5 minute warm down, stretch, leg hangs