Unfortunately, I won't be there Sunday for the workout probably. Nursing a sore left hamstring and going to Div III Nationals next weekend so I'm resting. For those that go, here is the plan, it's basically the same as last week.
Warmup
3x15 ankle hops
2x20 1 or 2 leg side-to-side jumps
10 falling starts (10 yards)
Stadiums
Intervals
For the stadiums - Last week we did 10 big, walking down, then 10 small, walking down. This was enough to wear us out so well that we decided to skip intervals. I'd suggest maybe 5 big and 5 small + intervals. Or, if you're more concerned with strengthening, you can do the 10/10 (or 2-3 sets of the 5/5s).
Good luck.
2 comments:
Can you clarify the falling starts for me? I read the description of the actual falling part (and hopefully someone who has done these will be there to help!), but I assume that you complete the actual start with a 10 yard sprint. Is that right?
Yes, you basically fall into a 10 yard sprint. Don't stop immediately after 10 yards, just jog it out. Work on getting your upper body out in front, to make your legs try and catch up. Also try to keep your toe pulled to your shin so that as soon as it hits the ground it can push off again immediately.
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