WORKOUT 04/09/20

ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP
6 - 8 MILE RECOVERY RUN (BE CAREFUL IF DOING IN THE RAIN, BUT YOU MUST GET THE AEROBIC ENERGY SYSTEM WORKED TODAY)
CORE

SHOT PUT

ACTIVE WARMUP
CHECK WITH COACH MORRISSEY
CORE WORK

EVERYONE ELSE

ACTIVE WARMUP - NO RUNNING DRILLS UNTIL THE END OF PRACTICE
10 MINUTE RUN
HURDLE MOBILITY

HURDLERS CAN WORK ON LEAD AND TRAIL LEG DRILLS
VAULTERS CAN WORK ON TECHNIQUE DRILLS
JAVELIN CAN WORK ON TECHNIQUE DRILLS

EXTENDED RUNNING DRILLS TO INCLUDE:

ARM CIRCLE JOG

BACKWARDS RUN

TOE WALK ( ON BALL OF FEET)

HIGH KNEES

BUTT KICKS

HEEL WALK ( DORISFLEX FOOT)

A - SKIPS

B - SKIPS

C - SKIPS

SOUL TRAINS

SIDE SHUFFLE LEFT

SIDE SHUFFLE RIGHT

GRAPEVINES LEFT

GRAPEVINES RIGHT

FAST LEG LEFT

FAST LEG RIGHT

SKIPS

BACKWARDS SKIPS

INSTEP TOUCHES

PTERODACTYLS

EASY STRIDES

THEN CORE WORK