100 M Run
Line Drills (25 ft distance each skill)
-Walk on Toes
All performed on your weakest machine:
Target Score: As consistent as possible
Coach Focus: Today will be all about athletes spending time on a machine
they feel they need to work on with the goal of learning how to pick an
appropriate pace and stick with it. The total working time is 20 minutes
with a short 1:00 rest between to keep intensity higher than going
straight through. Athletes should be instructed to hold a consistent
average pace across all intervals. Row/ski can use a 5k pace for
reference and Bikers can use a 10k pace as reference.
EXTRA SKILL WORK
On your own clock –
Alternating Every Minute on the Minute for
6:00 (twice through)
1- 6 Left Leg Pistols
2- 6 Right Leg Pistols
3- 6 Alternating Leg Pistols
Not there with pistols yet? Try these modifications.
Athletes may grab the toes, use the rig for assistance, “toe tap” forwards, backwards etc., curtsy pistols, box pistols etc. for scaling options.