Wildcats News · Sprint and Hurdle Workouts


12/10/2018 A 12/11/2018 B 12/12/2018 A 12/13/2018 B 12/14/2018 A 15-Dec
All Sprints General Warmup Warmup General Warmup Warmup Warmup Active Rest
grass pickers grass pickers grass pickers OR
Mesocycle 1 Acceleration Drills straight leg Sprint Drills straight leg straight leg
Wall Drills backwards skips A Skip backwards skips backwards skips 5-7 short hills
Theme 10x resistance it band Fast leg it band it band OR
Acceleration 10x marching quad, lunges arm swings quad, lunges quad, lunges 2×5 min stairs
Capacity Ankling-mid shin butt kicks
Arm drills Sprint Drills butt kicks Speed
Technical pushup starts A Skip 10X20m flying starts Acceleration
General Partner drills Fast leg Arm drills Sprint Drills
Partial 1st drive step Ankling Intensive Tempo pushup starts A Skip
butt kicks 5x2x90 @ 85% 30″, 3′ Partner drills Fast leg
Period 4x5x10m rolling starts 1st drive step Ankling
General prep. 10 x10m flying starts Trad. Ab circuit butt kicks
4x5x10m rolling
2×5 min stairs Ab circuit 2 x 3 x30m:
Gen. Warmup: OR 25 X sit up Recovery jog 2 laps varied pace
Forward Skips 1-2 Circuits 10 X push up Long stretch in library
quads 25 X superman Weights
It Band 10 X push up Points of emphasis:
Slides 25 X leg raises striking Long Stretch
Grass

pickers

10 X push up posture, relaxed
lunges Recovery jog 2 laps 25 X bicycle cruch feet under hips
A skips Long stretch in library 10 X push up casting
B Skips
Backwards skips Points of emphasis: Weights
C Skips foot placement
ankling arm action
Straight leg staying low
shake downs driving with power
leg swings
 

 

 

 

12/10/2018 B 12/11/2018 B 12/12/2018 A 12/13/2018 B 12/14/2018 A 15-Dec
Hurdles Hurdle rituals Warmup Warmup Warmup Warmup Active Rest
Wall lead leg 2×10 grass pickers grass pickers grass pickers grass pickers OR
Mesocycle 1 Wall trail leg 2×10 straight leg straight leg straight leg straight leg 3×3 150m@ 75%
backwards skips A/backwards skips backwards skips backwards skips with 30″ and 2′
Theme Half hurdles 2x6h: it band it band it band it band recovery
Tech, capacity Marching-lead (both) quad, lunges quad, lunges quad, lunges quad, lunges
Marching-trail (both) butt kicks
Period Skipping-lead Sprint Drills Acceleration Acceleration
General prep. Skipping-trail A Skip Hurdle rituals Arm drills Wall Drills
Fast leg Wall lead leg 2×10 pushup starts 10x resistance
Gen. Warmup: 2×5 start to 1st hurdle Ankling Wall trail leg 2×10 Partner drills 10x marching
Forward Skips hurdle at 24″ butt kicks Hurdle skipovers 1st drive step
quads boys-45′ 2 x lead, trail (both) 5-7 short hills
It Band girls-13m 2×5 x10m flying starts 4x5x10m rolling OR
Slides 4x5x10m 3 pt. 2×5 min stairs
Grass

pickers

3x 3 hurdles 5 step   2 x 3 x 3 hurdles 5 step trad. Ab circuit
lunges 24/27″ height Weights 24/27″ height
A skips 10.4m/11.4m spacing 10.4m/11.4m spacing long stretch
B Skips Abs
Backwards skips 3x 3 hurdles 3 step 3x 3 hurdles 3 step
C Skips 24/27″ height 24/27″ height Weights
ankling 7.3/7.9m spacing 7.3/7.9m spacing
Straight leg Abs
shake downs 1 X Circuit trad. Ab circuit
leg swings
trad. Ab circuit recovery
recovery