SPRINT/JUMP WORKOUT FOR 4/18

WORK OUT FOR 4/18/12




ALL SPRINTER/JUMPER GIRLS –

5XSPEED DRILL ON TURF – USE HASH MARKS ON FIELD AS A SPEED LADDER AND DO DOUBLE STEPS BETWEEN EACH ONE WITH HIGH KNEES FOR 20 YARDS RIGHT INTO SINGLE STEPS BETWEEN EACH ONE FOR ANOTHER 20 YARDS AND THEN SPRINT OUT THE LAST 10 YARDS TO THE 50 YARD LINE.

200@40SEC – 150@27SEC – 100@15SEC – 75@FULL SPEED – 50@FULL SPEED
REST IS 60SEC BETWEEN 200 + 150 AND 150 + 100 THEN 30 SEC BETWEEN 100+75 AND 75+50
5XSPEED DRILL ON TURF – SAME AS ABOVE

THEN:

ALL HURDLERS FINISH WITH HURDLE DRILLS ON FENCE AND 6-8X ONE STEP DRILLS (IF POSSIBLE DO BOTH LEGS)

EVERYONE ELSE WORK STARTS WITH BLOCKS – MAKE SURE YOU DO AT LEAST 8-10 GOOD STARTS BEFORE YOU LEAVE.