Posteado por: El Edu | mayo 27, 2008

Track Workout – Semana 9

Week 9 Knee to chest hug x 15 yds
Walking calf stretch x 15 yds
Walking lunges x 15 yds
Walking lunges w/trunk twist x 15 yds
High knees x 15 yds and back (in reverse)
Butt kicks x 15 yds and back (in reverse)
Quick skips x 15 yds and back
Side shuffles x 15 yds and back
Side shuffles w/side lunges x 15 yds
Carioca x 25 yds and back
Back pedaling x 15 yds and back
Build-Ups with Decel x 40 yds x 2 (accelerate through 20 yds, fast for 10 yds, decel for 10 yds, walk back
1 Leg Lateral Hops x 2 x 10/leg
Tuck Jumps w/Sprints x 2 x 5 (1 = 3 tuck jumps followed by a 5 m sprint)
Forward Hop, Hop, Stick x 2 x 6 sticks/leg
Falling starts x 6
2 x (200 on/100 off) @ 38s/40s
1 x 300 @ 58s
4 x 100 @ 100% for 30m/60% for 30m/100% for 40m 
4 x 60 @ full speed
T Drill x 4
Scramble Ups x 8
Cross Drill x 3 x 6 (each cone reach is 1 rep)
Disc pop-ups x 3 x 4

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