This middle distance practice plan focuses on building middle distance power and stamina. We’ll introduce a variety of fun drills to help develop bounding and strides and apply those skills to match situations.
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Team Warmup (15 Minutes)
Jogging Warmup: 2-3 Laps, Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles
Dynamic Warmup: Arm Swings, Leg Swings Side to Side & Front to Back, Glute Kick Run, Straight Leg Bound, High Knee Run, Backwards Run
Team Static Stretch: Shoulder/Chest, Butterfly, Seated Hamstring, Hip Twist, Kneeling Hip Flexor, Quads, Calves
Build-Ups: 3 x 80m – 60%, 80%, 80%
Triple Jump Drills (60 Minutes)
Bouding Drill (10 Minutes): Take bounding strides over 30m-50m
Walk/Run 400m Drill (25 Minutes): Run 12 400m intervals with a one minute recovery between each
Pyramids Drill (25 Minutes): Run three intervals: 100 meters, 150 meters and then 200 meters
Team Cooldown (15 Minutes)
Jogging Cool Down (5 Minutes): 1-2 Laps, Jog Forward, Jog Backward, Side Shuffles
200m Walking (5 Minutes): Heel Walk, Backwards Walk
Team Static Stretch (5 Minutes): Shoulder/Chest, Groin, Hips, Quads, Calves