Tomorrow preseason training at home: :Have fun ANAERTOBIC RUNNING OPTIONS: 1. 200m (40secs/20sec recovery) 100m (20secs/40secs recovery) x 10 *Run the 200m in 40 secs and recover for 20 secs. Then run the 100m in 20 secs and recover for 40 secs. Repeat this pattern 10 times. Rest for 5mins then repeat. 2. Sprint the long end of a rugby field (soccer/football), jog the top end, sprint the long end, walk back to start. Repeat 6 times. 3. 12x 50m sprint (8secs)/50m jog (repeat every 45secs) Start at the goal line fof the rugby pitch (soccer/football field), sprint 50m in under 10-8 secs, and then jog through to the other end. You have what is left of the 45 secs to recover. Turn around and run back the other way. 4. Turnabouts - 40m for backs, 30m for forwards. As a progression each sprint can start from the get-up position (chest on the floor, legs extended straight behind) *sprint 40m 5sec rest *Sprint 40m back to starting point 5 secs rest *sprint 40m 5sec rest *Sprint 40m back to starting point 5 secs rest 2min rest between set 8 set total 5. Start at a center cone and sprint out 15m, turn and sprint 30m back, and finally turn and sprint back to finish 15m at max pace to finish at the starting cone. 30m 15
Posted on: Fri, 22 Nov 2013 21:43:08 +0000
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