Saturday Morning - Leg Speed (3)
This morning's session was purely for improving my leg
speed and is mostly aimed at improving my 200m sprint time.
Warmup on the treadmill of 1.5kms various pace then -
5 x 30m High Knees
5 x 30m Bum Kicks
5 x 50m Strides
10 x Step Ladder Circuits - last 5 fast and timed at
12.34/11.56/11.32/11.23/11.11 - These involve an up and
back run through a 10m step ladder with a short run to a
cone in the middle. You must move your feet very quickly
to get through the ladder without stepping on anything.
5 x 10m Step Ladder (very quick single runs)
1km cooldown on the treadmill followed by a set of
chairdips and pullups to finish off.
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