Sprinting training, this helps you become faster but you will also need good flexability to improve you speed these were the distances and the amount of times we ran them.
8x10
6x20
4x40
2x60
This was not supposed to make us feel fatigued at any point this was so we could run fully fit and run to the best of our ability.
Monday, 22 November 2010
Thursday, 11 November 2010
PNF Streaching
PNF stretching was when we got into pairs and stretched our Hamstrings and Our shoulder joint muscles. This exercise will help your flexibility.
Hamstrings
To strech our hamstrings one of the pair layed with there back on the floor leaving there legs flat on the floor then you lift one leg and your partner moves your leg up until you can feel it starting to strech then you push just past that the partner holding the leg gets a steady positition then the person on the floor pushes with that leg against there partner for 8 seconds then one partner moves the leg further up and reapeats the process on both legs.
Shoulders
For our shoulders one person sat in the pike position but there arms out to the side the partner puts one knee in the partners back then pull back the one sitting downs arms back until they can feel there natural limit they put it back just a bit further back then the person tries to push forward while the partner is resisting and hopefully keeping the others arms still and resisted
Hamstrings
To strech our hamstrings one of the pair layed with there back on the floor leaving there legs flat on the floor then you lift one leg and your partner moves your leg up until you can feel it starting to strech then you push just past that the partner holding the leg gets a steady positition then the person on the floor pushes with that leg against there partner for 8 seconds then one partner moves the leg further up and reapeats the process on both legs.
Shoulders
For our shoulders one person sat in the pike position but there arms out to the side the partner puts one knee in the partners back then pull back the one sitting downs arms back until they can feel there natural limit they put it back just a bit further back then the person tries to push forward while the partner is resisting and hopefully keeping the others arms still and resisted
Plyometric Training
In this Training session we were not to experience any fatigue and for every session our body should be at full strengh and we had to be able to preform the activity at our best ability and it we would not feel the affects of this training session for about 2-3 days after.
This training session involved jumping over objects quickly this helped our power.This will be quite hard to perform on a day to day basis because you need specialist equipment.
this shows push ups
This training session involved jumping over objects quickly this helped our power.This will be quite hard to perform on a day to day basis because you need specialist equipment. This type of session is used by athletes of team sports i.e football,basketball and this is used to become faster and stronger.
the video below shows squats but we had a 4 kilogram weight when we did this
this shows push ups
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