Microcycle

Sequences

Duration

Tasks and instructions

1 et 2

Warm up

15 min

- Slow run around the athletics track: 5 min

- Educational running (heels to buttocks, knees to chest, alternate leg swings) and dynamic stretching: 5 min.

1

40 m sprints specific exercise 1

15 min

- Sprint over 40 m alternated with passive recovery: number of sprints = 10, sprint duration = 6 s, recovery duration = 1 min.

1

40 m sprints specific exercise 1

15 min

- Sprint over 40 m alternated with passive recovery: number of sprints = 10, sprint duration = 6 s, recovery duration = 1 min.

2

Sprints: specific exercise1

30 min

- 100 m sprint, active recovery between 100 m sprints around the athletics track: running time 20 s, recovery time 30 s.

Or

- Sprints on respectively: 100 m, 90 m, 80 m, 70 m, 60 m, 50 m and 40 m on a length of the athletics track with active recovery between sprints: duration of races 20 s, 18 s, 16 s, 14 s, 12 s, 10 s and 6 s respectively, recovery time 30 s.

1 et 2

Muscle strengthening of pelvic limbs specific exercise 2

25 min

- Climbing 50 bleacher steps in a slow run and slow descent: 2 repetitions of 10 min, 5 min of passive recovery between repetitions.

1 et 2

Abdominal and sheathing exercises specific exercise 1

10 min

- Strengthening of the muscles of the abdominal wall: right flexion-extension, flexion-extension with torsion to the right and to the left; pumps; backings; sheathing (planes: posterior, anterior and lateral). 30 repetitions per exercise and 30 s recovery between exercises.