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

Week 21

 

 

Session

Monday

 

Tuesday

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

Wednesday

 

Thursday

a) 4 min easy run on  grass;
b) mini circuit:
2 x4x 30/30 sec
Torso roller, scissor squat thrust,
Step up, skip rope
c) 8 min easy run on grass

Friday

 

Saturday

a) 4-6 accelerations through sticks placed on ground 50cm,60,cm, 70cm, 80cm, and 90cm apart
b) 3x 60m Timed Trials from blocks or crouch

Sunday

 

 

Week 22

Session

Monday

 

Tuesday

2x 3x 120m @ 80- 85% effort
[walk back; 6-8 min]

Wednesday

 

Thursday

a) 4 min easy run on  grass;
b) mini circuit:
2 x4x 30/30 sec
Torso roller, scissor squat thrust,
Step up, skip rope
c) 8 min easy run on grass

Friday

 

Saturday

Sprint Drive technique rehearsal:
a) 4-6 accelerations through sticks placed on ground
50cm, 60,cm, 70cm, 80cm, and 90cm apart
b) 4-6 block or crouch clearances
c) 3-4x 20m drive from 2 point start
          x 30m drive from 3 point start
          x 40m from blocks or crouch
 [full recovery]

Sunday

 

 

Week 23

Session

Monday

 

Tuesday

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

Wednesday

 

Thursday

a) 4 min easy run on  grass;
b) mini circuit:
2 x4x 30/30 sec
Torso roller, scissor squat thrust,
Step up, skip rope
c) 8 min easy run on grass

Friday

 

Saturday

a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm and 90cm apart
b) 3x 60m Timed Trials from blocks or crouch

Sunday