Macrocycle 1/Microcycle 1 (Acceleration)/Nanocycle 1 (Preparation)/Session 2

Joint Mobility 
Ankle Circles
Knee Circles
Hip Circles
Trunk Rotations
4 Way Neck Stretch
Wrist Circles

Movement Exercises 30m Down & Back 
FWD Lunge X 10 Skip FWD w/ Arm Circles
BKW Lunge X 10 Skip BWD using Arms
Drop Lunge- FWD X 10 Side Slide
Speed Skaters X 10 Backward Run
Single Leg Squat (L) X 10 Karioka Step Over
Single Leg Squat (R) X 10 A Skips

Dynamic Mobility 
Fire Hydrants
Iron Cross
Scorpions
Scissors & Splits
Hurdle Seat Rollover
Lateral & Linear Leg Swings

2 of each of the following:

2 point starts
Bow starts
Hop-hop split starts
Skate starts
3 point starts

Senior group:
Block starts

Sprint Group:

4 point starts

We will video each athlete doing 1 or the other of the block or 4 points for analysis before the next Acceleration microcycle. Results will be posted to this blog.

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