Basic Level- under 6-8
Leg swings x20, trunk twists x10, star jumps x10.
Drills-1-2 x15m of high knees then skip back, butt kicks then jog back, grapevine 15m out & back, hopping 15m change legs every 3 hops, walk back.
3x 30m run throughs with walk back. Rest 2-3min
Fartlek easy run 30sec/fast 30sec / walk 30sec repeat x4 the rest for 2-3min then repeat x4 again
Rest 3min- then do 3x 50m fast with walk back 5x push ups/ 10 sit ups/ 5x squat jumps. Do 2-3 sets
Stretches- standing calf, quad, hamstring 30-60sec
Higher Level under 9- U 13+
Leg swings x20, trunk twists x20
Drills 2x20m- Walking quad stretch, walking hamstring scoops, A-Skip, high knees, butt kicks, grapevine, walking lunge all with a jog back
3x50m run throughs with walk back
Fartlek with surges at race pace
Easy jog for 1min between efforts
Rest 3min- then do 3x 60-80m fast with walk back 10x push ups/ 15 sit ups/ 10x squat jumps. Do 2-3 sets
Easy jog 3-5min
Stretches – standing calf, quad, hamstring 30-60sec