Day 130 (Track Session)

A. Bounding

5×4 Broad Jumps, unlimited rest

B. Sprints

1. 7 x 60 yard sprints – unlimited rest
2. 4 x 100 yard sprints – unlimited rest
3. 2 x 200m – unlimited rest

C. Ground-based, high-rep abdominal circuit 

sprinter sit-ups, V-ups, toe touches, hip thrusts. 

Perform 10-20 reps of each exercise and go through the circuit 2-3 times. 

Rest 1-2 minutes between circuits.

Off Season: Day 74 (Track Session)

Bounding

A.) 6 x 6 Skater Hops for distance (Demo)

B.) 6 x 1 Broad Jump (work up to today's max distance)

Speed Work

C.) 4 x flying 40′s 

*Each run is actually 80 yards. start by running 20 yards, when you hit the 20-yard mark sprint 40 yards as fast as possible, then slow to a good run for the final 20 yards.* 

D.) Every 2 minutes x 16 minutes (8 sets)

200m Run