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Sprint Group
Warm up
1.
4 X 60M
STRIDES
2.
10 X SQUATS
3.
STRIDE 60M INCREASE
LEG SPEED
4.
JOG 30M BACKWARD
30M FORWARD
5.
10 LEG DRIVES EACH
LEG
6.
STRIDE 60M
7.
CROSSOVERS 30M LEFT
SIDE 30M RIGHT SIDE
8.
HAMSTRING
STRETCH 40 SECS.
9.
STRIDE 60M
10.
SKIP 60M WITH ARM
SWING
11.
QUAD
STRETCH 40 SECS.
12.
STRIDE 60M
13.
30M HIGH KNEES INTO
RUN 30M
14.
GROIN
STRETCH 40 SECS
15.
STRIDE 60M
16.
30M BUM FLICKS INTO
RUN 30M
17.
CALF
STRETCH 40 SECS
18.
4 X 60M RUN THROUGHS
INCREASE TO NEAR MAXIMAL
19.
FINAL STRETCH
ATHLETES CHOICE
20. TRAINING
UNITS
21.
WARM
DOWN
·
4 X 100M JOG
·
STRETCHING
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