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. |