(W/C) 5th June:

Session 1: Skills and Drills with games.

The focus is on form, coordination, and technique in a fun, low-pressure environment.
Running Jumping Throwing
Skills/Drills
Seated Arm Drills Contests Partner Bean
Ladder Drills Bag/Football
Cone Drills
Hurdle Drills
A & B Skip
Races
Games Prone to Sprint Race Target Jump Hoop Bingo
Feint to Race Discus Golf
Sprint Tag
Session 2: Strength and Conditioning (S&C).
Focus on foundational strength work to support performance.
Running Jumping Throwing
Strength
Calf Raises Squats Push Ups
Tib Raises Single Leg Deadlift Rows
Nordic Curls Squat Jumps Dips
Reverse Nordics Broad Jumps Pull Up
Step Ups Single Leg Jumps Banded Pull Apart
Single Leg Hip Ext Reverse Broad Jump
Hollow Holds Box Jump
Arch Body Hold Depth Jump
Conditioning Tabata Sprints Weighted Jumps Rotator Cuff work
Banded Sprints Banded Jumps Med Ball Throw
Stair Sprint Chest Pass
Ball Slam
Twist Throw
Session 3: Skills and Drills with games.
W/C 12th June:
Session 1: Strength and Conditioning (S&C).
Session 2: Skills and Drills with games.
Session 3: Strength and Conditioning (S&C)
W/C 26th June (Base Phase):
Session 1: Speed and Technique
Session 2: Strength training
Session 3: Speed Endurance
W/C 10th July (Taper Phase):
Session 1: Speed & Technique (reduced volume) Rest and light warm-up activities. Ensure proper
Session 2: Light Strength training
Session 3: Speed Maintenance
W/C 19th June:
Session 1: Skills and Drills with games.
Heats 22nd June
Session 2: Strength and Conditioning (S&C).
Session 3: Skills and Drills with games.
W/C 3rd July (Pre-competition Phase):
Session 1: Speed and Technique
Session 2: Strength training (reduced volume)
Session 3: Speed Endurance (reduced volume)
Finals: 13th July
nutrition and hydration.