Monday, November 12, 2012

13.11.2012 Sprint Training

Warm-up section:
800m run on gras
200m dynnamic flexibilty(50m hell walk, 50m toe walk, 50m lateral skip, 25m hand & heel, 25m sprint)

Practice section:
60m sprint test without block(40m acceleration - 2m rest)
30*3 with weigh and submaximal (1.50m, 3m rest)

Plyometric Section:
50m * 3 Double Leg Bounding (2m rest)
100m Right Leg Bounding when backward 100m Left Leg Bounding(3m rest)
Knee Tuck Jump (20*3 - 1m rest - 1.50m rest)
Split Jump (20 * 3 - 1.50m rest)
Squat Jump (25 * 2 - 1.50m rest)
---> 5m rest (no sitting)

10*2 Depth Jump (1m rest)
---> 3m rest

Last Section(reducing):
3m jogging
2m sitting
400m jogging

-----------

Cold Bath

No comments:

Post a Comment