Professional Documents
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Must have access to a gym, track, and hill(s). Age restrictions: must be 15+
Day
Monday
Tuesday
Wednesday
Thursday
Preparation Phase
Competition phase
Dynamic Warm up
Dynamic Warm up
Stability training
Stability training
Long Intervals
Long Intervals
Weights training/
Weights training
Dynamic Warm up
Dynamic Warm up
5x20m sprints
Stability training
Plyometrics
Dynamic Warm up
Dynamic Warm up
Conditioning circuit/
Conditioning circuit
Plyometrics/
Weights training
Rest
Dynamic Warm up
Friday
5x30m Sprint
Dynamic Warm up
Weights training/
Dynamic Warm up
Saturday
Competition
Plyometrics/
Sunday
Rest
Leg crossovers: Keep low running sideways, cross one leg over the other, then behind and repeat for
2reps of 30m
Skip and clap: Skip on the balls of the feet - bring the whole leg up so it is horizontal with the ground,
toes dorsi flexed and at the same time clap the hands together under the leg. The arms then come back
up to the side to form a crucifix.
Skip Claw
Aims - to develop the drive down action of the leading leg
Amount - two repetitions over 20 to 30 metres
Action - skip on the balls of the feet - bring the leg up so the thigh is at least horizontal with the
ground, lower leg is vertical, toes dorsi flexed and then drive the foot down so that the ball of
the foot strikes the ground below your hip
Skip for height
skipping on the balls of the feet - emphasis is on the rear leg drive and drive back of the elbow, lift the
free leg, lower leg vertical and the toes dorsi flexed. 2 reps over 20 to 30 metres.
jump attempts
Practice the full action. 4-8 attempts
Stability training
Planking or bridge
Lie down facing the ground, lift your hip above the ground, so that your whole body is in a straight
line, & you're only touching the floor with your feet & forearms/elbows. Stay in position for 2min
straight.
Medicine ball height throws:
throw the med ball straight up as high as you can
Medicine overhead sit ups:
lie down, bring hamstrings perpendicular to the ground, knees at 90, shins are parallel to the gorund,
hold the med ball over you head, perform a sit up while dropping the med ball on your shins, come
back to staring position, then perform a other sit up and collect the ball to bring it back down. This is
one repetition. Perform 20.
Plyometrics
Chair jumps:
Sit on a chair & jump for height. Complete 20 jump.
Pistol squats: Complete 3 sets of 8
Depth jumps: complete 8 total jump
One leg jump standing or running for hight: Do 2x5 jumps
One leg box jumps: Complete 10 total jumps
Calf step rebounds: complete 10 rebounds
Bench cycles:
put one foot back on a bench, then with the other leg jump as high, bring knee up out and back down,
like sprinting motion. do 2x 15 each leg
Band jump outs: x15
One leg repeated jump for distance: bound off one leg perform a speed leg cycle, and land on the
same foot & repeat immediately. Do 2x 20m each leg