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    80 Hurdle Trainig Workout

    Uploaded by

    Nixon Ernest
    The document outlines an 80m hurdle training program spanning one week. Each day focuses on warm-up, mobility, technique, speed, flexibility, and warm-down exercises. Monday includes hurdle clearance drills and 50m sprints. Tuesday has 90m standing starts. Wednesday has one-step side hurdle drills and 50m sprints. Thursday focuses on starting technique over hurdles and 100m sprints. Friday includes plyometrics, 100m sprints, and hurdle perfection drills.

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    80 Hurdle Trainig Workout

    Uploaded by

    Nixon Ernest
    712 views2 pages
    The document outlines an 80m hurdle training program spanning one week. Each day focuses on warm-up, mobility, technique, speed, flexibility, and warm-down exercises. Monday includes hurdle clearance drills and 50m sprints. Tuesday has 90m standing starts. Wednesday has one-step side hurdle drills and 50m sprints. Thursday focuses on starting technique over hurdles and 100m sprints. Friday includes plyometrics, 100m sprints, and hurdle perfection drills.

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    training hurdle

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    The document outlines an 80m hurdle training program spanning one week. Each day focuses on warm-up, mobility, technique, speed, flexibility, and warm-down exercises. Monday includes hurdle clearance drills and 50m sprints. Tuesday has 90m standing starts. Wednesday has one-step side hurdle drills and 50m sprints. Thursday focuses on starting technique over hurdles and 100m sprints. Friday includes plyometrics, 100m sprints, and hurdle perfection drills.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    712 views2 pages

    80 Hurdle Trainig Workout

    Uploaded by

    Nixon Ernest
    The document outlines an 80m hurdle training program spanning one week. Each day focuses on warm-up, mobility, technique, speed, flexibility, and warm-down exercises. Monday includes hurdle clearance drills and 50m sprints. Tuesday has 90m standing starts. Wednesday has one-step side hurdle drills and 50m sprints. Thursday focuses on starting technique over hurdles and 100m sprints. Friday includes plyometrics, 100m sprints, and hurdle perfection drills.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    80m hurdle workout training

    24.10.2016 (Monday)
    Warm-Up 8-10 mins. Jogging & Stretching
    Mobility General Exercises & Drills
    Technique Hurdle clearance with block x 3H (low hurdle) x
    Speed 5 reps.
    Sprint flying x 50m (80mH), x 5 reps.

    Flexibility Specific Exercises


    Warm-Down 3-4 mins. Jogging & Stretching

    25.10.2016 (Teusday)
    Warm-Up 8-10 mins. Jogging & Stretching
    Mobility General Exercises & Drills
    Speed Endurance Sprint standing x 90m (80mH), x 10 reps.

    Flexibility Specific Exercises


    Warm-Down 3-4 mins. Jogging & Stretching
    26.10.2016 (Wednesday)
    Warm-Up 8-10 mins. Jogging & Stretching
    Mobility General Exercises & Drills
    Technique One Step Side Hurdle Drill x 8H
    x 10 reps.
    (8 steps)
    Speed Sprint flying x 50m (5 reps)

    Flexibility Specific Exercises


    Warm-Down 3-4 mins. Jogging & Stretching
    27.10.2016 (Thursday)
    Warm-Up 8-10 mins. Jogging & Stretching
    Mobility General Exercises & Drills
    Technique Hurdle perfection (Fokus kepada starting dan
    teknik semasa melompat)
    x 3H x 5 reps.

    Speed Sprint four point start x 100m


    Flexibility Specific Exercises
    Warm-Down 3-4 mins. Jogging & Stretching
    28.10.2016 (Friday – Morning)
    Warm-Up -10 mins. Jogging & Stretching
    Mobility General Exercises & Drills
    Strength Plyometrics Work :
    Speed Bound x 50m x 5 reps.
    Double hop x 6H x 5 reps.
    Speed Sprint four point start x 100m x 5 reps.

    Specific Exercises
    Flexibility 3-4 mins. Jogging & Stretching
    Warm-Down
    80m hurdle training

    02.11.2016 (Wednesday)
    Morning Evening
    Warm-Up 8-10 mins. Jogging & Stretching Warm-Up 8-10 mins. Jogging & Stretching
    Mobility General Exercises & Drills Mobility General Exercises & Drills
    Technique One Step Side Hurdle Drill * x 8H x Technique Hurdle clearance with block x 3H
    10 reps. x 2 sets (low hurdle) x 5 reps. (Fokus kepada
    (8 steps, starting dan teknik semasa
    Speed Sprint flying x 50m (80mH), x 5 reps. melompat)
    Speed Sprint flying x 50m (80mH), x 5 reps.
    Flexibility Specific Exercises
    Warm-Down 3-4 mins. Jogging & Stretching Flexibility Specific Exercises
    Warm-Down 3-4 mins. Jogging & Stretching

    03.11.2016 (Thursday)
    Morning Evening
    Warm-Up 8-10 mins. Jogging & Stretching Warm-Up 8-10 mins. Jogging & Stretching
    Mobility General Exercises & Drills Mobility General Exercises & Drills
    Speed Endurance Sprint standing x 90m x 10 reps. Technique & Hurdle perfection with block x 1H x
    Reaction 5 reps.
    Flexibility Specific Exercises Speed Sprint flying x 60m x 5 reps.
    Warm-Down 3-4 mins. Jogging & Stretching
    Flexibility Specific Exercises
    Warm-Down 3-4 mins. Jogging & Stretching

    04.11.2016 (Friday)
    Morning Evening
    Warm-Up 8-10 mins. Jogging & Stretching
    Mobility General Exercises & Drills
    Technique & Hurdle perfection with block x 3H x 5
    Speed reps.
    Flexibility Specific Exercises
    Warm-Down 3-4 mins. Jogging & Stretching

    Disediakan oleh: Edward Ernest

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