PRE-COMPETITION (3 WEEKS):

Objectives and methodology: to develop specific sprinting skills via cadence and acceleration drills; to maintain strength endurance levels with reduced volume in mini-circuit training sessions; to develop competitive ability through Timed Trials x 60m; to increase range of mobility (ROM) via home-worked flexibility routine.

Week 21

 

Session

Monday

a) sprint drills
b) 6-8 x cadence runs through 6x 6” hurdles placed 1m apart
c) 5x 30-40m sprint from 10m rolling start

Tuesday

 

Wednesday

a) sprint drills
b) mini circuit: 2x 6x 30/30 sec
Press up, sit up, skydiver, lunges, step ups, torso roller
[2 min rest]
c) 12 min easy run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint drills

b) Sprint Drive technique rehearsal:

 6-8 accelerations through sticks placed on ground –
 Girls: 50cm, 60cm, 70cm, 80cm, 90cm apart   
 Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart

 c) 3x 60m Timed Trials from blocks
[full recovery between ]

Sunday

 

 

Week 22

Session

Monday

a) Sprint drills

b) 3x 2x 120m @
fast relaxed @ 80-85% effort
[slow walk back; 6-8 min]

Tuesday

 

Wednesday

a) sprint drills
b) mini circuit:
2x 6x 30/30 sec
c) 12 min easy run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint drills

b) Sprint Drive technique rehearsal:
i) 6-8 accelerations through sticks placed on ground 
 ii) 4-6 block or crouch clearances
 iii) 3-4x 20 -25m drive from 2 point start
          x 30-40m drive from 3 point start
          x 40-60m from blocks or crouch
[full recovery]

Sunday

 

 

Week 23

Session

Monday

a) Sprint drills
b) 6-8 x cadence runs through 6x 6” hurdles placed 1m apart
c) 5x 30-40m sprint from 10m rolling start

Tuesday

 

Wednesday

a) Sprint drills
b) mini circuit:
2x 6x 30/30 sec
c) 12 min easy run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint drills

b) Sprint Drive technique rehearsal:
 6-8 accelerations through sticks placed on ground

c) 3x 60m Timed Trials from blocks

Sunday