SESSION 5 STRUCTURE
TIME & LOCATION
For this session, we need a hill – something hard to find in our lovely country. Combined with the need for a shaded spot for the warm-up and running form exercises, the area near the TU Delft Library has been chosen as our training venue. We will meet at the TU Delft Library. Please get there by 19:00 so that we can start on time!
WARM UP
- Start with an 800m at a “talking jog” (1 lap of the Jaffa park thing nearby);
- Activation (see below subsection);
- Coordination drills; (not just a warm-up, this is an important part of the whole training)
- and 4x Gradual 60m accelerations ( up to: 60%; 70%; 80%; and 90% respectively).
ACTIVATION
During our warm-up we want to prepare the body for movement by activating our system. Although the Activate warm-up for rugby training and games (find the adult version here on the World Rugby Site), we have a chance to mix things up with something similar. In fact, I wonder if the below program didn’t actually inspire the activate program itself! For those people who are curious, or who want to incorporate this mobility and activation focused program, you can watch the following 3 YouTube parts.
| Part 1 | Part 2 | Part 3 |
|---|---|---|
| [embedyt] https://www.youtube.com/watch?v=VeNHyHShpdA[/embedyt] | [embedyt] https://www.youtube.com/watch?v=lR4SmHtw2S0[/embedyt] | [embedyt] https://www.youtube.com/watch?v=cvtMVZKkdJc[/embedyt] |
Summarizing @ 3-5 reps per exercise, this whole program will be finished earlier than you would expect! Images are a work in progress…
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Walking backwards 1/2-way Toes in, 1/2-way Toes out |
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| Spiderman crawl
(I don’t agree with the gif, we do it the Thor way) |
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Foward & back! |
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I would instead keep the forearms as vertical as possible and focus on the shoulders. |
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The example seems a little wild: try and perform this with more control, focusing on balance. |
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| Jaw massages | |
| Back slaps etc. | |
| Personal needs |
COORDINATION DRILLS
The following coordination drills aim to develop our balance, and help us master different movements which will support our efforts to become better at general running (sprinting is a highly coordinated activity), and finally to apply it to our chaotic world of rugby!
| Exercise | Images | Done |
| Do this but faster and accelerate at the end; don’t forget about the arms!
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| A-Skips & B-skips
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American skipping
(B skip motion, but running continuously)
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| Sprunglauf
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Remove row
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Sideways hops back & forth 1 leg
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Forward/back hops back & forth 1 leg
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GRADUAL ACCELERATIONS
4x Gradual 60m accelerations (up to: 60%; 70%; 80%; and 90% respectively).
Main FOCUS AREA
Today we hill sprint! Applied in a bastardization of the French Contrast Method as a fun experiment.
We will do a circuit of the following. Goal is 4-5 sets!
- Exercise 1: A heavy compound lift, Heavy static isometric for us due to lack of equipment, max output 2-3 reps
- Option 1: DL/RDL
- Option 2: Squat)
- (20-30s rest)
- Exercise 2: A force-oriented plyometric movement, max intent 2-3 reps
- Option 1: Broad jumps
- Option 2: Hurdle hops
- (20-30s rest)
- Exercise 3: A speed-strength movement, We will use hill-sprints up the library! Limited to 30 meters
- (20-30s rest)
- Exercise 4: A speed-oriented plyometric movement, max speed
- Option 1: Assisted sprints
- Option 2: Assisted squat jumps
- (2-5 minutes rest and repeat)
COOL DOWN
We will perform the 800m talking run that we started with, followed by an unstructured set of stretches to kick-start our recovery.
RESULTS
Coming soon!
