Warm Up (roughly 20 minutes)
Light full court jog x3
Half court 50% sprint to half way x2
Half court 75% sprint to half way x2
This will increase the blood flow around the body, and prepare/loosen the muscles, that will be used for the training session. A warm up is needed to lessen the possibility of a muscle based injury happening.
Stretching (each rep should be held for roughly 8 seconds)
PNF stretching hamstring (5reps 2sets each leg) – The partner will extend one leg roughly 90 degrees up in the air whilst the other is being held by the participant just above the ground. The partner with then push the leg towards the participants head and hold in place.
PNF stretching quadriceps (5reps 2sets each leg) – The partner will pick up one leg whilst the other is held just above the ground by the participant. With the one leg in the air the participant will bend it 90 degrees at the knee and the partner will push the leg down into the partner’s chest.
PNF stretching lower back (5reps 2sets each leg) – The partner will stand behind the participants head. The participant would put one leg up in the air and the partner will pull the leg towards the partners head.
PNF stretching calf (5 reps 2sets each leg) – The partner will be standing at the feet end of the participant; the participant will pick one leg straight up and the other leg just above the ground. The partner will push down through the foot of the participant and hold the position.
Swimming pool resistance (each set is 15 reps)
Leg Swings – The participant will swing their leg back and forth from the hip extending their leg as far forward and as far back as possible. One rep is all the way forward and all the way back. The working leg will need to be switched.
Double leg kicks – The participant will lay down, with their upper body on a float, and kick their legs (as in front crawl), until they reach the other end of the swimming pool.
Swimming pool jogging – Jog down the swimming pool, all the way down to the end, and come back maintain the same speed. (4 reps).
200m Sprinter training session
Warm up (15 minutes):
Jog - To get heart rate up
Dynamic stretching – Full body stretch, each stretch should be help for roughly 8 seconds.
Jog again at a higher intensity – increase the heart rate and stretch the muscles more
Static stretching – stretch anything that feels tight
The heart rate should be 130-140 roughly.
Resistance band training (15 minutes):
Resistance band squats (12reps 4sets) Resistance band sprinting – have a partner attach a resistance band around your waist and then run at full speed for 25 seconds, with your partner pulling back providing the resistance. (6reps 3sets)
The resistance bands have a very interesting physical property known as 'variable elastic potential'. This means that the more you stretch the band the more resistance that is applied.
Plyometrics (15 minutes):
Single leg vertical box jumps – the participant will jump from the floor to a box, from one leg. The height of the box depends on how strong the participant’s leg is.
Lateral box jumps
Plyometrics is the same as making an exercise explosive. This is important for a sprinter because they need to be explosive out of the blocks to get the best possible start possible.
Interval sprints (5 minutes):
Practice starts – 10 reps
220m sprints – Do an extra distance so that reaching 200meters is easy.
This ties in with the ploymetric side of the workout as it works on the start as well, by slowly breaking down the start so that the performer knows how they can achieve the best possible start.
Cool down (10 minutes):
Light jog – 400meters
Walk – 400 meters
Then move on to easy and slow stretching
A cool down is included because we want to reduce the risk of muscle-based injuries. Another benefit of a cool down is that lactic acid is removed from