7/29/2019 Spring Break Workouts

1/4

7/29/2019 Spring Break Workouts

2/4

2. Speed day WU and workout400m jog/skip

2 x 30m loose skip w/arm swing

2x30 loose skip w/arm circles

2x30m side skip

1x30m back skip

Lunge to hamstring x 20

Lunge w/twist x20

Iron cross x 20

Scorpion x 20

3 x 30m accel @ 75%

2 x 30m High knee carioca

Front leg swing x20

Side leg swing x20

2 x 30m backward run

Get foot under hips on following drills!!

2 x 15m A Skip no arms

2 x 15m A Skip

2x20 A run (cycles)

2x30 alt fast leg

4 x 30m accel 80-90%

Workout

6 x 30, 3 x 40 (rest: 3/5)

Plyos

t uck jumps 3x4

Lateral single leg hops 2x4el

cool down stretch or hip mobility circuit

Distance workouts

1. Recovery day workoutLunge matrix

7/29/2019 Spring Break Workouts

3/4

Mytrl

30+ min recovery run

Lunge matrix

Myrtl

Cool down stretch or hip circuit

2. Lactate day WU and workout

Warmup

400m jog/skip

2 x 30m loose skip w/arm swing

2x30 loose skip w/arm circles

2x30m side skip

1x30m back skip

Lunge to hamstring x 20

Lunge w/twist x20

Iron cross x 20

Scorpion x 20

3 x 30m accel @ 75%

2 x 30m High knee carioca

Front leg swing x20

Side leg swing x20

2 x 30m backward run

4 x 30m accel 80-90%

7/29/2019 Spring Break Workouts

4/4

8-12 x 200 @80% (45-48 sec 200s) or 4-6 x 400 @ 85-89 secs each with 2 min rest

1 mile cool down jog and stretch