10th August 2021

WARM UP

Each drill is carried over 40m out and 40m back with no rest between
1. Skips with Arm Rotations (biceps brushing the ears)
2. Side Skips with Arm Swings
3. Skip, Skip, Lunge
4. Carioca (with power steps)
5. Backwards Running (heel up to butt and big kick out)
6. High Skips
7. Skips for Distance
8. 3x Accelerations (walk back)

DRILLS

Ankle strength work – focus on powering through the ankle and good ground contact with balls of the feet
All over 10m with walk back (each one twice)
Two Foot Forwards > Two Footed Backwards > Two Footed Lateral (left lead) > Two Footed Lateral (right lead) > Single Leg Left Forwards > Single Leg Right Forwards

“A” Drills – focus on the keeping tall and not dipping into sprint
3x A March to 10m > A Skip to 20m > Sprint out to 30m

Straight Leg Drills – focus on the keeping tall and not dipping into sprint
3x Slow to 10m > Fast to 20m > Sprint out to 30m

MAIN SESSION

4x30m Resisted Sprints (or 4x 40m) with walk backs
4x75m in 25m segments – Fast > Faster > Fastest – off walk backs
2x200m at 7-8 RPE with six minutes recovery

COOL DOWN AND STRETCH

RPE SCALE