Training Program (March 20 - 26, 2023)

SPRINTER
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Warm up Warm up Warm up Warm up Warm up Warm up Warm up
Stretching Stretching Stretching Stretching Stretching Stretching Stretching
Slow jog (10 minutes) Slow jog (10 minutes) Slow jog (10 minutes) Slow jog (10 minutes) Slow jog (10 minutes) Slow jog (3 - 5 minutes) Slow jog (10 minutes)
Drills (x2) Drills (x2) Workout Drills (x2) Drills (x2) Drills (x2) Drills (x2)
Repetition Repetition Walling (50 x 5) Repetition Repetition TIME TRIAL Repetition
For 100 m players: For 100 m players: Stationary Sprint (15 sec. x 5) For 100 m players: 80 x5 For 100 m players:
150 x5 100 x 10 Stationary High Knee (15 sec. x5) 150 x5 50 x5 PRACTICE SKILLS IN RELAY 100 x 5
80 x7 80 x 5 Combination 80 x7 30 x 10 (Starting in crouch position) 80 x 5
50 x7 50 x 5 Lunges (x2) 50 x7 50 x 5
30 x 10 (Starting in crouch position) 30 x 10 (Starting in crouch position) Squats (20 x 5) 30 x 10 (Starting in crouch position) Cooldown 30 x 10 (Starting in crouch position)
Planking (1 min. x 5) Recovery Walk
For 200 m players For 200 m players For 200 m players Stretching (10 counts) For 200 m players
250 x5 200 x 10 Cooldown 250 x5 200 x 5
80 x5 50 x5 Recovery Walk 80 x5 50 x5
50 x5 30 x 10 (Starting in crouch position) Stretching (10 counts) 50 x5 30 x 10 (Starting in crouch position)
30 x 10 (Starting in crouch position) 30 x 10 (Starting in crouch position)

For 400 m players For 400 m players For 400 m players For 400 m players
450 x 3 400 x 5 450 x 3 400 x 5
250 x3 200 x 5 250 x3 50 x 5 (Starting in crouch position)
150 x3 50 x 5 (Starting in crouch position) 150 x3
50 x 5 (Starting in crouch position) 50 x 5 (Starting in crouch position) PRACTICE SKILLS IN RELAY

Sit-up (20 x 5) Sit-up (20 x 5) Sit-up (20 x 5) Sit-up (20 x 5)

Push-up (10 x 5) Push-up (10 x 5) Push-up (10 x 5) Push-up (10 x 5)

Cooldown Cooldown Cooldown Cooldown

Recovery Walk Recovery Walk Recovery Walk Recovery Walk
Stretching (10 counts) Stretching (10 counts) Stretching (10 counts) Stretching (10 counts)