Event : Sprint (100m,200m) Week : 16 Feb – 21 Feb Intensity : Medium

Day Morning (8.30 - 10.00) - 1 Hour 30 minutes Afternoon (2.30 - 4.30) 2 hours Main Components Athletes

Monday

- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,

Butt Kick, Flick Up Heels, Tall Run)- Flying 30’s (30m Sprint x 5) – Parachute assist/time

taken- Abs-circuit- Cooling down

Rest Speed Training

Tuesday

- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,

Butt Kick, Flick Up Heels, Tall Run)- Interval runs:

a) 6xRun 50m – Jog backb) 6xKnee tuck – Sprint 50m – Walk backc) 6xPush up – Sprint 50m – Walk backd) 6xSky Hop – Sprint 50m – Walk back

- Upper Body circuit- Cooling down

- 10 mins Jog & Static Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,

Butt Kick, Flick Up Heels, Tall Run)- Normal Tempo Run – 6x110m@80% rest 1 minute

between reps- Cooling down Muscle Endurance

Wednesday

- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,

Butt Kick, Flick Up Heels, Tall Run)- Pylo- Mini Hurdles (10 hurdles x 5 reps)

a) Rightb) Leftc) Both

- Medicine Ball – Squat Pass- Medicine Ball – Lunge + Hold- Medicine Ball – Push Sprint (3x30m)- Cooling down

Rest Strength + Pylo

Thursday

- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,

Butt Kick, Flick Up Heels, Tall Run)- Bounding (5x20m)- Pipe drills (20 pipes, 500mm apart) x 5 reps- Partners’ drill

a) Arm swing (front hold + release + chase) x 3 reps

b) Belts drill (back hold + release + sprint) x 3 reps- Cooling down

- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,

Butt Kick, Flick Up Heels, Tall Run)- Step downs 150’s

3 reps (each successive rep is one second faster)- Cooling down Coordination

Friday Light Jogging Rest Active Recovery

Saturday

- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,

Butt Kick, Flick Up Heels, Tall Run)- Elastic band Fartlek (mounted to two athletes)

5 reps x 30m (sprint)- Time trails (100m)- Cooling down

Rest Speed Endurance

Sunday Rest Rest Rest Rest

Event : Hurdles Week : 16 Feb – 21 Feb Intensity : Medium

Day Morning (8.30 - 10.00) - 1 Hour 30 minutes Afternoon (2.30 - 4.30) 2 hours Main Components Athletes

Monday Join sprint training (refer sprint training) Rest Speed Training

Tuesday Join sprint training (refer sprint training)

- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,

Butt Kick, Flick Up Heels, Tall Run)- 50 x Anisimova drill (Straight leg drill)- 50 x Anisimova drill (Knee lift drill)- 50 m mini hurdles x 6 @70%- 30 m 5 hurdles sprint x 6 @ 100%- Cooling down

Technique

Wednesday Join sprint training (refer sprint training) Rest Strength + Pylo

Thursday Join sprint training (refer sprint training)

- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,

Butt Kick, Flick Up Heels, Tall Run)- 50 x wall drill- 50 x trail leg drill- 30 m 5 hurdles sprint x 6 @ 100%

Cooling down

Technique

Friday Light Jogging Rest Active Recovery

Saturday

- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,

Butt Kick, Flick Up Heels, Tall Run)- Full run 80m x 6 reps @100%- Cooling down

Rest Technique

Sunday Rest Rest Rest Rest

Event: High Jump Week : 16 Feb – 21 Feb Intensity : Medium

Day Morning (8.30 - 10.00) - 1 Hour 30 minutes Afternoon (2.30 - 4.30) 2 hours Main Components Athletes

Monday Join sprint training (refer sprint training) Rest Speed Training

Tuesday Join sprint training (refer sprint training)Rest

Muscle Endurance

Wednesday Join sprint training (refer sprint training) xxxx Strength + Pylo

Thursday Join sprint training (refer sprint training) Coordination

Friday Light Jogging Rest Active Recovery

Saturday Rest Speed Endurance

Sunday Rest Rest Rest Rest

Event: Long Jump Week : 16 Feb – 21 Feb Intensity : Medium

Day Morning (8.30 - 10.00) - 1 Hour 30 minutes Afternoon (2.30 - 4.30) 2 hours Main Components Athletes

Monday Join sprint training (refer sprint training) Speed Training

Tuesday Join sprint training (refer sprint training)

-

Muscle Endurance

Wednesday Join sprint training (refer sprint training) Rest Strength + Pylo

Thursday Join sprint training (refer sprint training) Coordination

Friday Light Jogging Rest Active Recovery

Saturday Rest Speed Endurance

Sunday Rest Rest Rest Rest