Field
400m run on gras.(long stride)
Some Flexibility exercises for warming-up.
3*30m synergic with sprint start.
High Knee Lift - 100m * 2
Heel To Bum - 100m * 2
Skip B - 100m * 1
Plyometrics for legs:
- Knee Tuck Jump - 3*25
- Split Jump - 3*20
- Jump Squat - 3*20
Strenght Training For Shoulders:
- Rear Deltoid Raise - Bent Over; One-Arm with 10RM * 3
- Lateral Deltoid Raise - Standing 8RM * 3
- Upright Row (Dumbells) 12RM * 3
- Push-press jumping (Dumbels) 12RM * 3
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