Hey all, this is the Monday (4/4/2011)track workout
2 laps striders to warm up
jumping series (front back two legs, side to side, then change to one leg)
Sprint Intervals (these should be at 100%, like really 100%, there are two minutes of rest between each distance) The times in parentheses after each distance is the amount of rest between each sprint.
80 yd sprints x 4 (1:15)
60 yds x 8 (1:00
40 yds x 12 (40 s)
20 yds x 12 (30 s)
tabatas (20 seconds on, 10 seconds off) for a total of 4 minutes.
go through these exercises twice.
shuffle back and forth between two cones placed 5 yards apart
tuck jumps
5 yard shuttle
calf jumps
ninja throwing.
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