Sprinting Tips

*Jog 2 x 50 yards slow bending and touching the ground (3-point start) and gradually accelerate 10 to 15 yards.

*Walking, skipping and jogging "A" (high knees) for 50 yards. Make sure that you emphasize "knee up, toe up, and heel up".

*Log posture reverse walks will help with shin splints, elasticity in the Achilles tendon and ankle flexibility.

*Start at the penalty spot. Sprint to one corner of the penalty box then back to the start. Repeat this action until you have gone each corner for one circuit.

*Rest: 60 sec.

*Repeat: 5 times per set with 3-4 sets per session

Stepping-striding:

*Place markers 1 yard apart for 10-15 yards

*From a standing start, run the length of the markers, one stride between each marker as fast as possible. As you improve, move markers closer together to encourage quicker and faster turnover and strides.

*Repeat 10 times

Round 1

 *2 sets of 8 x 100m @ (15 – 20 sec.) with 30 sec. Recovery between each run.

*3-minute rest between sets (focus on reducing time per run).

*Finish with a 10-minute steady cool down run

*Single-in runs will help to develop good knee lift, ankle recover and quick arm movement.

*2-in/1-out/1-up slalom will help to develop coordination, quick lateral response and fast arm mechanics

*2 sets of 4 reps each exercise