Identify the training methods and complete the training sessions: Similar to interval Session: training broken up by 50m Sprint (6-7 sec) a period of ‘hollow’ 50m Jog (25 sec) either rest or lower 50m Sprint (6-7 sec) level work. 50m Walk (30 sec) Sprints 50m Sprint (6-7 sec) 150m walk (90 seconds) Hollow Repeated 5 times before a 10 minute rest. A form of anaerobic Session: training running Face away from finish speed is increased line on turn and ‘go’ from jogging to sprint to line striding and finally to Lie face down on ‘go’ sprinting at maximum stand and run toward finish line speed. Each change sprints Jog to first cone, stride usually takes place to second cone, sprint after 50m and rest to third cone periods of jogging or walking are between Acceleration each sprint. Can start from a static, rolling or sport specific starting point Can be used to Session: develop Work 6 x 50m sprints with periods should be 40 seconds rest short and close to training maximal speed and recovery periods should be longer. Interval
Identify the training methods and complete the training sessions: Hollow Sprints Similar to interval training broken up by a ‘hollow’ period of either rest or lower level work. Session: 50m Sprint (6-7 sec) 50m Jog (25 sec) 50m Sprint (6-7 sec) 50m Walk (30 sec) 50m Sprint (6-7 sec) 150m walk (90 seconds) Repeated 5 times before a 10 minute rest. Acceleration sprints A form of anaerobic training running speed is increased from jogging to striding and finally to sprinting at maximum speed. Each change usually takes place after 50m and rest periods of jogging or walking are between each sprint. Can start from a static, rolling or sport specific starting point Session: Face away from finish line on ‘go’ turn and sprint to line Lie face down on ‘go’ stand and run toward finish line Jog to first cone, stride to second cone, sprint to third cone Interval training Can be used to develop Work periods should be short and close to maximal speed and recovery periods should be longer. Session: 6 x 50m sprints with 40 seconds rest
unit_1_workbook_2013-14.docx