1/9
Track Session
1. Slow Warm-up
2. Dynamic Flex
3. Sprint Drills with 25m run-off -10 drills
4. Plyos
a. 3 broad x3
b. 5Bound x2
c. 10m run in – LLL
d. 10m run in – RRR
e. Stiffness Jumps – 1×5
f. 1 leg jumps for height – 1×3+3
5. Speed Endurance – all with 10m rolling start (not flying start) and 4-5′ recovery. First rep is tech and working on opening up my stride and being bouncy. Second rep, just going hard. All in waffle racers, indoors.
a. 2×75 – 9.8/9.1
b. 2×100 – 12.8/11.8
c. 2×125 – 16.1/15.0
6. Tempo – 4x100m – cumulative time. 40″ rest between each rep. Total time = 52.2 (.2 faster than last week).
Can’t wait till I can get outdoors again, so that I can begin practicing throws, jumps, hurdles, etc.