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Anaerobic Training

Anaerobic Training. Jasmine Williams, Nathaniel Pitts, Jared Wooten. Definition. Anaerobics is short duration, high intension activities. Used by athletes in non-endurance sports to promote strength, speed and power. WHERE: At the track/football field

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Anaerobic Training

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  1. Anaerobic Training Jasmine Williams, Nathaniel Pitts, Jared Wooten

  2. Definition Anaerobics is short duration, high intension activities. Used by athletes in non-endurance sports to promote strength, speed and power.

  3. WHERE: At the track/football field NECESSITIES: Cones, whistle, water, hill

  4. Warm-up (5-8 minutes) Static stretches(4 min) Hamstring stretch – 30 seconds on each leg Calf stretch – 30 seconds each leg Groin stretch (butterfly) – 60 seconds Iliotibial band stretch – 30 seconds each leg Fun activity (4 min) Duck, Duck Goose

  5. Main Work-out (45 minutes) Basic Sprints (10min) 2 cones set 15 meters apart. Sprinting from one cone to the next and jogging back to start. 2 sets of 4 varying starts: forward, backward, hoping on right leg, hoping on left leg Up Hill Sprints (10min) Running up 30 degree hill 10 meters 10 times. Extra rest in between reps. Hollow Sprints (10min) 5 cones in 30 meter intervals. Sprint 30 meters, jog 30, sprint, jog. Walk back to start and repeat 2 more times. Cruise and Sprint (10min) At 100 meter distance, gradually increase speed for 60 meters, sprint the last 40 meters. 5 times. The Snake (5min) 6 cones set out 1 meter apart weave through from start to end and back. Forward, backward, sideways (left and right)

  6. Cool Down (5-8 minutes) • Run one lap around track (up to 2min) • Static stretches (4 min) • Hamstring stretch – 30 seconds on each leg • Calf stretch – 30 seconds each leg • Groin stretch (butterfly) – 60 seconds • Iliotibial band stretch – 30 seconds each leg

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