400 Meter Hurdle Training – Jacob at Bislett Stadium 9th September


30 mins jog and stretch (ebook)

Drills

High knee walk 3 x 30m                                                                                                             Bum flick (dynamic quad stretch) 3 x  30m                                                                             Ankle rolls 3 x 10m + transition to sprint                                                                               Heel kick 3 x 10m + transition to sprint                                                                                 High knee 3 x 10m + transition to sprint                                                                                 Full Drill 3 x 15m + transition to sprint

Straight legs small 3 x 20m                                                                                                 Straight legs 3 x 10m small + 30m fast                                                                               Straight legs 2 x 10m small + 30m fast + high tempo sprint

Long short jumps 3 x 30m each leg

last 3 hurdles of the 400m hurdles, 100m sprint from 270 – 370m

2 sets of 3 runs with 5 min rest between sest

1) 16.30s    2) 13.96s     3) 14.30s

4) 13.97s    5) 14.60s     6) 13.91s

15 mins jog and stretch (ebook)

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About Simon Hunt

As a professional for over 15 years with a strong academic background, Simon has developed dynamic style of personal training. Effective, functional training routines, tailored towards your personal health and fitness goals are what he loves to work towards. This style of training is based around a wealth of experience that includes, working with numerous World and Olympic athletes, developing Norwegian sport champions, preventing heart problems and other diseases through exercise as a medicine, as well as countless private clients. www.sihunt.wordpress,com www.youtube.com/user/SiHunt As professional athlete and personal trainer, i have over 24 years experience in athletics where my expertise lie in the jump events and sprints. I also have knowledge of basketball and gymnastics. I have 15 years experience working as personal trainer 6 of which as an exercise physiologist training heart patients, ranging from angina to transplant, as well as many other specialised conditions i.e. diabetics etc.
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