Track & Field
4 Laps of the Infield + Dynamic Stretching
Low Back Rehab Exercises
Hurdle Drills (3xeach leg)
6x4 Low Hurdles Long Jump Takeoffs
Lead-Leg & Trail-Leg Hurdle Drills at 1.00m
2xBlock Sprint to First Hurdle at 1.00m (2.16 seconds)
2xBlock Sprint to Second Hurdle at 1.00m
2xBlock Sprint to Third Hurdle at 1.00m
2x50m Sprinting Drill (10m High Knee Sprint + 10m Low knee float + 10m High Knee Sprint + 10m Low knee float + 10m High Knee Sprint)
Javelin Throws 800g (standing, 3-step, full approach)
Some Handstands
Some jogging and skipping + Static Stretching