Jun 032010
Today I used a running track to work on explosive speed.
The warm up leg work looked like this:
- 5X50-metre thrust jumps, focus on pumping the knee up for height on each jump
- 5X50-metre bounds, focus on length/distance on each bound
- 4X50-metre scissor steps (2X facing into the field, 2X facing out of the track)
- 4X 50-metre side steps (2 one way, and 3 the other as above)
- 4X 50-metre backward sprints
The main speed work was 4 sets of alternating 5X50-metre sprints followed by 50-metre jogs, no rest. 1 minute break between each set.
This workout was finished off in the gym with 5 sets of 10 pullups on a barbell with legs together, out straight and on a Swiss ball. The focus on each pull up is exploding up, the chest towards the bar, and letting the body down very slowly.
On the Swiss ball this also works some core muscles, so I followed this up with some more core work to finish (video to come).
At some point later in the evening, instead of stretching, I worked on the foam roller, focussing on the main leg muscle groups.
