Beach Holiday Conditioning For Sprints

Speed Centre

Anaerobic Threshold training (AnTT)

Warm up
1. Dynamic Warm up on beach for +/- 30 minutes. 2. Speed drills on sand. 3. 4x50m easy runs. Rest: Walk back slowly.

Main Session
Put two marks 40m apart Mark A and Mark B.

Do 4 sets of 4x40m sprints. Rest 4 minutes between each set.

Start at Mark A and accelerate as fast as possible. Sprint around Mark B and back to Mark A. Turn around Mark A and once more around Mark B and back to Mark A.

This is one set.

Do a total of 4 sets.

The focus should be on acceleration and fast relaxed running.

Explosive Jump Workout

Warm up
1. Dynamic Warm up for 30 to 40 minutes.

Main Session - Jumps on the beach
Perform a mixture of jumps from the examples below. The total combined volume of jumps must be 200 – 300 contacts on Sand/Grass.

Examples of plyometric(jumps) training for speed development:

• Standing jumps - including standing jumps over barriers such as hurdles(can use any safebarrier),steps or boxes.
• Multiple hops and jumps – usually a combination of repeated jumps.
• Bounds - these are exaggerated drills with a focus on horizontal movement usually over a distance of at least 30m.
• Box drills – involve a raised box or step which is jumped onto or off of.These are more intense forms of plyometrics.
• Depth jumps – the most intense form of plymometrics.The athlete steps off a box(High step)lands and immediately jumps forwards or upwarms in the sand.

Beach Sprints

Warm up
1. Dynamic Warm up for 30 to 40 minutes.

Main Session - Speedmakers
Walk 50m and focus on posture. Next 50m Jog and slowly increase the speed. Next 50m Sprint. Then Walk again 50m, Jog next 50m, Sprint 50m.

Repeat this exercise till you have sprint a volume of 600m.

Rope or Towel runs

Warm up
1. Dynamic Warm up for 30 to 40 minutes.

Main Session
Put out mark A, B and C, 40m apart in a straight line.

With this exercise two athletes work together.Two athletes stand in a row. The front athlete got a rope or towel around the waist while the other athlete holds onto the rope to cause a slight resistance.

On the word "Go " the front athlete accelerates while the athlete at the back pull onto the rope and cause a slight resistance for the front athlete. At 40m the athlete at the back drops the rope while the front athlete accelerates and sprints the next 40m without the rope or towel.

The accelaration runs can be repeated 8 times.

Rest 3-4 minutes between each repetition.

Fartlek

Warm up
1. Dynamic Warm up for 30 to 40 minutes.

Main Session
Fartlek on the Beach for 25 minutes.

Fartlek means Walk, Jog and Sprint for different intervals or time periods and the purpose is to develop optimal speed and speed endurance.

Fartlek: Jog 2 minutes easy, Sprint 7 secondes, Jog 1 minute, Sprint 14 seconds, Jog 1 minute, Sprint 30 seconds, then Walk 3 minutes. Repeat till you have done at least 25-30 minutes.

This exercise is also very efficient for cardiovascular development.