Pure Class

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Clockwork runs.

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This is a session I designed for UC Women's soccer summer conditioning programme last year. Its a great interval session incorporating speed, agility and quickness, with the added components of push ups and air squats. Great all round training session for any athlete.

(you will need some sort of markers to set up a circle with a 15metre diameter) 

Warm up @ 5 mins jog, working up to 3/4 pace sprint @ 10 meters + 10 slow pushups & 10 slow squats.

then:

• Sprint to 1 then backwards jog to middle, do 1 pushup; 
• Sprint to 11 then backwards jog to middle, do 11 squats; 
• Sprint to 2 then backwards jog to middle, do 2 pushups; 
• Sprint to 10 then backwards jog to middle, do 10 squats; 
• Sprint to 3 then backwards jog to middle, do 3 pushups; 
• Sprint to 9 then backwards jog to middle, do 9 squats; 
• Sprint to 4 then backwards jog to middle, do 4 pushups; 
• Sprint to 8 then backwards jog to middle, do 8 squats;
• Sprint to 5 then backwards jog to middle, do 5 pushups; 
• Sprint to 7 then backwards jog to middle, do 7 squats; 
• Sprint to 6 then backwards jog to middle, do 6 pushups; 
• Sprint to 12 then backwards jog to middle, do 6 squats: 
• Then run 3/4 pace clockwise round circle.

REST 5MINS