Posteado por: El Edu | junio 19, 2008

Track Workout – Semana 12

Week 11 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
Depth Jump + Sprint + Hurdle Jumpo x 8
Cone Hops w/Change of Direction Sprints x 2 x 5
Lateral Hop, Hop, Stick x 3 x 6 sticks/leg
Falling starts x 6
4 x 200 @ 36/34/32/32s
3 x 150 @ 100% for 50m/75% for 50m/100% for 50m
4 x 100 @ 14s
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)
40-yd shuttle sprint

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