Thursday, June 7, 2012

Warmup:
Set-up cones 15m apart and complete the following running drills between. Each exercise is to be completed for 4 times (ie up and back twice).
1. Power Skips
2. Lunges
3. High Skips
4. Reverse Lunges
5. High Knees
6. Frankenstiens
7. Butt kickers
8. Sumo Lunges
9. Carioca
10. Falling sprint

Speed:
7 x 40m Flying Sprints. For this activity, use a 10m run-up to get to full speed and then sprint the 40m. This should be faster than your regular 40m and will force you to maintain your top speed.

Agility:
10 x Lateral Standing Broad Jumps. Starting in the jumping position, jumps far laterally as possible and land on two feet. Complete 2 sets of 10 in each direction.

Cool Down:
800m jog followed by the 13 poses in this article for 60-120 seconds each.

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