Objectives:

Increase strength, particularly in core, hamstrings and gluteal muscles, but upper body as well. Improve endurance - aerobic and anaerobic lactic energy systems. We will also be working on applying our strength at speed (power) through plyometrics.

 

It is crucial to understand that next summer's performances are determined during the winter. We must change our bodies during the winter in order to arrive at March with new potential to draw out when we shift into pure speed work.

Every athlete MUST do strength exercises REGULARLY in their own time. The Sprint Squad message board has sample exercises and sessions will highlight other options. Our older athletes really should be spending effective time in a gym - work with a qualified instructor. Flexibility has to go hand-in-hand with an increase in strength, so every athlete should also build stretching sessions into their weekly routine.

On top of all that, aerobic fitness also needs some attention outside of club sessions. A weekly run for 20-30 minutes, incorporating some fartlek (burts of at least 30secs) would be of great benefit. Swimming is another good addition to a training plan and has the advantage of being 'no impact'.

It is important to recognise that training for other sports will often not make any real contribution to our winter sprint regime. For example, football and netball training often involves a lot of short, stop/start activity, making little or no difference to strength or endurance. Look at all of your activity and check that you have enough of the right kind of activity. As always, talk to me if you have any questions.