Sprinters

“It all starts here”

……… More information coming soon ………

Coaches – How & Why

WEEKS 1-4

General Preparation
WEEKS 5-6

Special Preparation

WEEKS 7-9

Pre Competition WEEKS 10-12

Main Competition

HOW TO RUN THE 200m

HOW TO RUN THE 400m

“We Build Athletes”

Sprint WarmUp

"After Team WarmUp"

20 x Lunge to Straight Leg

20 x Lunge w/twist

20 x Iron cross

20 x Scorpion

1 x 30 A March

1 x 30 A March with Arms

1 x 30 A Run

1 x 30 A Skip

2 x 30 Stiff Leg Bounds

4 x 30m accel 80-90%
Increasing Flexibility

10 MINUTE STRETCH

Monday

Workout

10 x 100 @ 70% w/1 min rest

200 x Core

……… More information coming soon ………

Pillar Workout

Take your time, watch the video first then do it. They will only help when done correctly. Try doing 2 sets. Please e-mail me if you have questions or just to let us know you are doing it. The sooner after practice the better while the body is still warm. pantherdg@gmail.com

Sprinters X 15

Hip Thrust X 20

Superman X 20

Single Leg Slide X 10

Double Leg Slide X 10

Cobra X 15

TAKE A FEW 2 MIN REST

Fire Hydrant X 12

Trail Leg X 12

Up and Back X 12

Lying Circles X 12

Side Leg Raise X 12

HOMEWORK ............

Tuesday

Workout

6 – 10 x 20m uphill or from various positions 2-3 min rest

Plyos:

3 x 10 tuck jumps (2’)

Strength Training:

20 x Prisoner squat

15 x Pushup

20 x Cobra

10 x Split squat (each leg)

25 x Bicycles

20 x High Mountain Climber

25 x Russian Twist

10 x Burpee

Rest 3 min, Repeat

……… More information coming soon ………

Wednesday

Workout

5 – 10 x 200@ 70% w/2 min rest

200 x Core

……… More information coming soon ………

Thursday

Workout

6 – 10 x 20m uphill or from various positions 2-3 min rest

Hurdle Mobility:

2 x each leg

Hurdle march

Walk Overs

Over 2, Back 1

Lateral Skip

Over/Under

……… More information coming soon ………

Friday

Workout

2 x 5-6 x 100 @ 70% 60 sec to 2min

250-350 Core

Hip/Glute:

3 sets each

10 x Fire Hydrant

10 x Up and Back

10 x Trail Leg

……… More information coming soon ………

Saturday

Workout

5 – 8 x 300m @ 70% w/3 min rest

Strength Training:

GS circuit – (45 yards between exercises)

20 x Prisoner squat

10 x T Push up

15 x Cobra

10 x Fire hydrant

25 x Bicycles

10 x Split squat

25 x Toe touches

20 x Superman

25 x Crunches

20 x Backward walking lunge

……… More information coming soon ………