General

Warm-up

 

  1. 800meter jog with shoulder circles, arm circles, arm cross, diagonal pattern jog
  2. 10x lower body rotation- ankles, knees, hips, trunk
  3. 50m front skips
  4. 50m back skips
  5. 50m side skips
  6. 10x jumping jacks
  7. 10x highland flings
  8. 10x seals
  9. 50m built up 50%
  10. 10x knee circles
  11. 10x knee to chest, heel to head
  12. 30x flat back abs (15-lower/15-upper)
  13. 50m built up-50%
  14. 10x supine single leg raises
  15. 10x lateral single leg raises
  16. 10x prone single leg raises (elbow to toe)
  17. 10x eagles/ scorpions
  18. 50m built up-66%
  19. 10x bent leg swing
  20. 10 straight leg swings(lateral)
  21. 10 straight leg swings( forward/ backwards)
  22. 50m built up- 66%

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

ACCELERLTION

Warm-up

 

  1. 800meter jog with shoulder circles, arm circles, arm cross, diagonal pattern jog
  2. 10x lower body rotation- ankles, knees, hips, trunk
  3. 50m front skips
  4. 6x highland flings
  5. 6x split jumps/ arms back
  6. 20m backward run
  7. 6x knee to chest, heel to head
  8. 6x supine/prone/adductor single leg raises
  9. 50m side skip
  10. 5x donkey kick
  11. 5x mule kicks
  12. 20m backward run
  13. 8x eagles
  14. 8x scorpions
  15. 6x lateral hops
  16. 50m built up
  17. 4xlateral butt kick into 20m build up
  18. 30x flat back abs(15 upper/15 lower)
  19. 8x2 way scissors kick
  20. 3x way jump to sky into 20m built up
  21. 10x 3way leg swings
  22. 6x stabilizing side hops
  23. 50m build up
  24. 3x 30m acceleration fast legs
  25. 2x 20m tight skirt
  26. 2x 10m bow an go
  27. 2x 10m 3-point start
  28. 2x15m standing long jump start

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

General

Warm-up-B

 

 

  1. 800meter jog with shoulder circles, arm circles, arm cross, diagonal pattern jog
  2. 10x lower body rotation- ankles, knees, hips, trunk
  3. 50m front skips
  4. 6x highland flings
  5. 6x split jumps/ arms back
  6. 50m backward skip
  7. 6x knee to chest, heel to head
  8. 6x supine single leg raises
  9. 50m build up
  10. 6x straight leg side raise
  11. 6x prone single leg raise
  12. 50m side skip
  13. 8x eagles
  14. 8x scorpions
  15. 20m butt kick into 30m build up
  16. 30x flat back abs(15 upper/15 lower)
  17. 5x A march-front then side
  18. 20m butt kick into 30m build up
  19. 10x leg wing flex knee
  20. 5x straight leg both way
  21. 50m build up
  22. 10x 2 way legs swings
  23. 50m build-up

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Competition Warm-up

 

Be sure to replenish fluid throughout.

  1. 800meter jog with shoulder circles, arm circles, arm cross, diagonal pattern jog
  2. 10x lower body rotation- ankles, knees, hips, trunk
  3. 50m front skips
  4. 50m side skips
  5. 5x knee to chest, heel to head
  6. 5x supine/prone/adductor single leg raises
  7. 50m built
  8. 5x eagles
  9. 5x scorpions
  10. 20x flat back abs (10-lower/10-upper)
  11. 50m built up
  12. 30m backwards run
  13. 8x folded leg swings
  14. 8x straight leg swings(lateral)
  15. 8x lateral leg swings
  16. 50m built up
  17. 2x 30m acceleration fast leg bent leg swing
  18. 2x20m straight leg shuffle
  19. 2x30m straight leg shuffle with fast leg
  20. 3x 40m max. Velocity fast leg

 

DONE IN SPIKES

  1. 2X 10M STADING ECCELERATION
  2. 2X 15M ROLLING RELAY START
  3. 2x 15m standing long jump start
  4. 3x 10m block start
  5. 2x 20m block start