Sled Sessions / Contrasts

ACCELERATION

Week 1

2 x double foot into sand pit

Sand pit Single leg from crouch into pit x 2 each leg

Blocks 1 step push x 4 (left leg)

Blocks 1 step push x 4 (right leg)

3 x 30cm box drop over 3 hurdles into acceleration off last hurdle 15m

Sled 2 x 4 @ no more than 30kg 3 steps

Turnarounds 30m walk back 60m x 3 x 2 sets

Week 2

add turnarounds extra set

add medball throws

Week 7

Heavy Sled 10m

Medium Sled / Light Sled 20m

Straight Leg Bounds / Speed Bounds / Sled / Sprint

1080 / 1080 + Exogen / Exogen / Sprint

Speed Endurance

Week 1

Hill sprints 3 x 2 sets x 50m 90% see chart aim to be consistent with times through session

Week 2

Hill sprints 3 x 3 sets x 50m 90% see chart aim to be consistent with times through session

Acceleration 2nd session

6 - 9 x Flying 10 @ 95%

6 - 9 x Flying 20 @ 95%

With these sessions if we see a drop off in the times we will look to stop. The main purpose is to hold onto our speed or develop it. During the Intensification weeks the volume will drop by half and the speed will go up. It is also important to develop the technical aspect of running relaxed and to think about key areas that you are working on technically. While not running 100% its now that we can think clearer and develop that flow sprinting feeling while still running fast.