Sunday 3/3: OFF
Monday 3/4: Pre-Race TEAM MTG ABOUT NERVES! Vote for captains.
Monday 3/4: Pre-Race TEAM MTG ABOUT NERVES! Vote for captains.
- Review dynamic warm up
- TAG TEAM TOURNAMENT
- Review cool down and stretching (core if time)
- Instructions/Expectations
- Events: 1600M>100M>400M
- Team cool down and stretching
- Recovery & Rhythm
- 2 lap warm up, wicket drills
- line jumps and easy plyos
- 2 lap cool down, med ball core
- 2 lap warm up, review FORM drills
- All at 85% effort: 300m (300 jog) 2 x 200m (200 jog) 3 x 150 (150 jog)
- 2 lap cool down
- Dumbbell circuit x 2
- Plus, 2 sets of 10 x runner arms, runner touch, single leg squats
- Barbell: deadlift, squats, front lunge, back lunge
- (1 set of 10 bar only warm up, 3 sets of 8 with progressive weight)
- Plyos and Technical Practice
- 2 lap warm up, core (uniform hand out)
- Form Drills, wicket drills
- Box jumps
- Technical Practice (LJ/HJ marks, hurdle drills, block starts, hand offs)
- 2 lap cool down, stretch
- Hike, ski, snowboard, climb! Have fun!