I haven’t seen them demonstrated but they are on the SPP template. I do them as alternating between 2 x single leg hops on left leg then 2 x single leg hops on right leg until the distance is covered.
I assume these are CF’s alternative to single leg hops for distance which he talked about in Aus as a recipe for disaster (esp if carrying a med ball as apparently some do :eek:)
MB …yikes :o
When you do them, do you go for height and distance at the same time, with legs cycling through, so it kinda looks like a triple jump? (I understand the leg sequence.
Once I arrive to Greece (Friday, yayyy), I’ll have my sister tape mine, so we can compare and comment.
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
3 min rec
70 x 1s x 5r, 1s x 4r
S/set with 60 sec between reps
1 arm db row 5s x 10r x 35db
RDL 5s x 8r x bar
Dips 5s x 8r
although times dropped again slightly (which is pretty good considering I have got a high volume going and am just so super busy at work :rolleyes: ) I hurt my back. :o Possibly shouldn’t have raced but thought keeping it moving may help.
CF talks about the start being a pulse from the lower back, glutes and hammies…yeah he’s right! I tweaked my back doing a start while warming up about 25 mins before the 100m. I have quite short legs compared to my torso and had been feeling a bit cramped at 2/3 so moved both back a notch to see how it went…it went zang!!!
It was sore but seemed fine but I really hurt it while stretching, an agonising spasm that made it about 5x worse.
have edited it to show 100m was first (I quoted from last week as template), warm up was as normal. The only change being the block change. Al I can think is that it placed my back in a weak position as soon as I went I felt it.
Between races I sit down till about 15 mins before the race when I do some relaxed drills and a couple of easy stride outs just to loosen up.
Running A’s done immediately after the plyos and all with walkback rec.
No last Thursday was the first time done them. How did I feel …hmmm fine. I think I know where you are going with this but not sure that is the cause, might be. I think what it was, was a bad position and not bracing / holding my breath.
Yes I knew they were genuine questions, and appreciate the interest. I wondered if you thought the depletion pushups done for the first time last Thursday may have contributed to the back injury, which I doubt.
Running A’s always on Monday with a rest Tuesday and now added pushups.
Massage last night was real full on, back quite sore today but will be right. No squats tomorrow (Wed)