Weekly Training Programme

Core Stability Work Sprint Drills Long Jump Drills Runs Weights
Sunday Plank 60s x 2 Skips 20m x 3 Rhythm Runs x 3 Push-ups 40 x 5
Side Plank 60s x 2 3 Steps n Skip 20m x 3 Take Off Drills x 3 Triceps extension
Back raise 20 x 2 1 Leg Skips 20m x 3 Six Strides Jump Into Pit x 3
Crunch 30 x 3 Box Jumps 8 x 3 Twelve Strides Jump Into Pit x 3
Hurdle Jumps 4 x 3 Eighteen Strides Jump Into Pit x 3
30s rest/ set
Monday Plank 60s x 2 Leg Cycling 20 x 2 100m x 10
Side Plank 60s x 2 Leg Drives 20 x 3
Back raise 20 x 2 Bunny Hops 5 x 3
Oblique Crunch 30 x 3 Bounding 20m x 3
Single Leg Bounds 20m x 3
30s rest/ set
Tuesday Plank 60s x 2 Side Crossover 10m x 3 Rhythm Runs x 3 Power Clean
Side Plank 60s x 2 Jump Lunges 20 x 3 Take Off Drills x 3 Power Snatch
Back raise 20 x 2 Leg Scissors 8 x 3 Six Strides Jump Into Pit x 3 Deadlifts
Side Hip Abduction 15 Speed Hops 20 x 3 Twelve Strides Jump Into Pit x 3 Pull-ups
x2 Max Jumps 4 x 3 Eighteen Strides Jump Into Pit x 3
30s rest/ set
Wednesday Plank 60s x 2 Rhythm Runs x 3 150m x 8
Side Plank 60s x 2 Take Off Drills x 3
Back raise 20 x 2 Six Strides Jump Into Pit x 3
Leg Raise 20 x 3 Twelve Strides Jump Into Pit x 3
Eighteen Strides Jump Into Pit x 3
30s rest/ set
Thursday Squats
Front Squats
Leg Press
Quad Extension
Hamstring Curl
Calf Raise
Friday Plank 60s x 2 Step Ups 15 x 3 200m x 6
Side Plank 60s x 2 Side Squats 10 x 3
Back raise 20 x 2 Lunges 15m x 3
Wipers 20 x 3 Lunges to Jumps 15m x 3
Kneeling to Standing 10 x 3
30s rest/ set
Saturday Rest Day

s = second, m = metre, __ x 3 = sets.

Core Stability Work: Weight Training (Legs Focused) Olympic Lifts
1. Plank 1. Squats 1. Power Clean
2. Side Plank 2. Front Squats 2. Power Snatch
3. Bridge 3. Leg Press 3. Clean and Jerk
4. Crunch 4. Quad Extension
Heavy Lifts
5. Oblique Crunch 5. Hamstring Curl
1. Bench Press
6. Side Hip Abduction 6. Calf Raise
2. Deadlifts
7. Leg Raise
3. Squats
8. Wipers
Sprint Drills Plyometric Long Jump Drills
1. Toes Walk 1. Box Jumps 1. Rhythm Runs
2. Heels Walk 2. Hurdle Jumps 2. Take Off Drills
3. Sprint Arm 3. Bunny Hops a. Power Position
4. Leg Cycling 4. Bounding b. Take Off Positioning
5. Leg Drives 5. Kneeling to Standing c. Develop Vertical Lift
6. Butt Kicks 6. Max Jumps d. Timing and Coordination
7. High Knees 7. Lunges 3. Six Strides Jump Into Pit
8. Side Strides Crossover 8. Drive Phase Lunges 4. Twelve Strides Jump Into Pit
9. Stiff Legs 5. Eighteen Strides Jump Into Pit
10. Speed Hops
11. Skips
12. Skip for Height
13. Skip Claw
14. Skip and Clap