Sprints

warm-Up

1 x heel walks
1 x ankle springs(On toes)          
2 x side hops w circular arms 
2 x A Skip
2 x straight leg shuffle
2 x marching run(High Knees)
2 x carioca 
2 x backward run
2 x straight leg bound       
2 x carioca 
1 x one leg hopping Drill 
1 x jumping lunge
2 x 50m accelerations (progressive > push out from zero)

JUMPS

High Jump Fundamental Drills ​

• Sitting one foot power jumps (the new one from the first day) 3X15
• Cherry pickers (simulate last three steps. 4X15
• Wall jumps: 20 second sets
• If you have empty milk jugs at home you can also fill those up with water and do squats.
• Make sure you're going for runs too.
• If you need video demonstration for any drill just let me know.

Sitting one foot power jumps (the new one from the first day) 3X15

Cherry pickers (simulate last three steps. 4X15

Wall jumps: 20 second sets

​Pole Vault Drills
Pole Vault Drills