Sprint training for the bobsled team at sognsvann, Oslo, 14th Sept 2008. Here is the video of some of the drills, the full session is described below. To down load for your itune/ipod/iphone CLICK HERE and go to 'download' on the right of the video.
[googlevideo=http://video.google.com/videoplay?docid=-6011551603181452633&hl=en]
Jog & stretch
20m dynamic stretch - arms forward
- arms backward
- arms across
- legs straight
- legs straight, across body
- legs straight, sideways
Drills
10m ankle roll - run x2
5m ankle roll, 5m heel flick - run x2
5m ankle roll, 5m heel flick, 5m high knee - run x2
15m straight legs x2
15m straight leg left, heel flick right x2
15m fast feet - (10 fast 10 slow x3) x2
15m single knee drive - 1234 tempo x 2
15m Holm knee hops x2
Sprints
Constant acceleration of stride tempo, length and speed
20m + 25m + 30m + 35m + 40m = 5 runs 150m
Plyometrics
Standing long jump x3
Reverse standing long jump x3
3 bounds + jump x3
3 hops + jump x3 each leg
jog & stretch
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