Friday 2/25/2011:
-Progressive warmup (stride, dynamic stretch, run, stretch, etc.... to sprint. 5x runs total)
-Partner pushes. (drive phase exercise)
-Bullet belt: 4x10m (focus on low foot recovery, driving, low body)
-Block starts: 5x ~15m (just for drive phase)
-Long jump approach practice: 3x7 step (working on drive to transition, to set-up)
-Hallway sprints: ~40m
-10x @ 90%
-Rolling start
-1:30 rest between each
-Med ball
-5x backward overhead throw (on heals, jumping back)
-5x forward underhand throw (on toes, jumping forward)
-Core
-20 pikes
-20 situps
-20 right/left leg raises (pushup position)
-20 left leg raises (right plank)
-20 right leg raises (left plank)
-20 little-bigs (similar to pike)
-20 right/left leg raises (supine plank)
-20 pikes
-20 situps
Core is slightly out of order. Can't really remember what went where. Hallway sprints were pretty fun considering we haven't been able to do much real sprint training. Ankle acted up a bit on first run on my progressive warmup and on my second long jump approach. It was wrapped up pretty nicely though... so I'm wondering if it would be better or worse if I didn't have the wrap. No pain and it went away fast, but it was slightly uncomfortable. If it's still acting up by next friday I might go get x-rays. Coach suggested it's not a common place to get sprains, and if it doesn't go away soon I might have broken or had a small fracture.
On the good side... USU's long jump pit sucks. My coach said at all the college indoor meets their athletes would just do sprints because it's such a terrible place to jump. That's why my jump was so bad. Wall is right at the end of the sand, wall is right next to you all the way down. It's positioned poorly and it's psychologically unnerving.... plus it's just weird. Anyway.... core's getting pretty awesome.
