Start session with Dribbles and switching.

Dribbles 40-50m ankle, calf, over Knee (important to keep tempo throughout and not drop intensity once hit over knees). 3 sets

Switching start with 3s (5 switches with pause then 3 sets)

Banded high knees for 10m x 3-4

(Making sure hips are forward standing tall arms working hard).

Up Backs 60m x 2 (45 second rest) = 1 rep

2 minutes rest between reps x 3 = 1 set

Cones placed at 10, 15 or 20 as an acceleration zone. The rest of the distance the pace at the end of acceleration zone is held. On second run of the rep it can be changed to a straight leg bound, high knees or skip for distance. This will add strength endurance. Just runs builds capacity.

Up-Back (1st Run)

Up-Back (2nd Run)

This equals 1 Rep

Alternative to develop capacity and strength endurance instead of second run we can substitute for one of the following.

Straight Leg Bounds

Skips For Distance

High Knees

So three different exercises to do on each rep simultaneously, which would make the set.

Arm Drills x 3

Dribbles - 50m over ankles 5m over calves 10m over knees 35m x 3

Banded Posture Runs x 4

Body Circuit

Press Up

Squat Jump

Jumping Junges

Jumping Press up

Tuck Jumps

Side to side Jumps (small hurdle)

Press up with knee up

Clean into shoulder press

Russian Twists

Dips

Lumbar Circuit

Crucifix seated step overs

Kettle Bell Band Rotations

Kettlebell Circuit

Rotational Lunges

Core Hip Rotations

Flow Circuit

Flow Circuit 2

Sprint specific circuit

Mobility Circuit

Item description

Before session

Arm action static drills

High Knees with Band 10m x 5

(Hips forward, staying tall focus on arms).

Week 1

70m x 4-5 × 2 walk back recovery 8 min between set around 85% effort

Week 2

90m x 5 × 2 walk back recovery 8 min between set around 85% effort

Week 3

70m 80m 90m 100m 120m × 2 walk back recovery 8 min between set around 85% effort