Present: Coach Paul, Zach, Hubert, Joseph, Stanley & James
Training workout: Speed Endurance - 200m x 6
Coach Paul, Zach, Hubert & Joseph 5pm went upper gym for weights training. After gym proceed down to track for workout.
Zach, Hubert & Joseph did 200mx6
Zach's timing 36secs all 6 constant
Stanley and James came at 7pm.
Start doing jogging up down 100m 3 sets, proceed doing exercises after that did drills for 30mx3
- A Drill
- Skipping forward fast
- Shuffling slow
James did weights on track and did drills and pick ups
Workout for Stanley & James: 200mx6 (rec 100m, last 2 run 200m rec).
Stanley - 37secs, 37secs, 34secs, 34secs, 31secs, 32secs
James - 37secs, 37secs, 34secs, 34secs, 31secs, 30secs
Cool down plus strengthening exercises.
Tomorrow Training Schedule:
For Sprinters - Fly 30mx2 - Timed, 1x200m (rec 250m walk), 1x150m (rec 300m walk), 1x100m (rest 10mins) starts on curve 5x20m. Warm down.
For Throwers pls do workouts relate to your throwing events like hip twist before you practice your throws. After that do some throws and after your throw, do 30m - 50m pick up to increase your speed. Jumper like jie sheng do more of drills, like bounding, knee tuck jump to increase your elasticity and do some high jumps for reputations.
End of report
