YF Strides Day 2

Interesting circuit training and drills for tonight. I saw many groups at SMU track doing circuit training ala boot camp style. They looked like they were having fun, executing high-paced, high-intensity drills.

For our YF Strides, the circuit menu tonight was:
Station 1: push-up hold 20", rest 10", push-up hold 20"
Station 2: superman hold 20", rest 10", repeat 20"
Station 3: one-legged squat 20", rest 10", change leg
Station 4: side plank 20", rest 10", change side

2.4km drills x 2sets
Run 300m, and do a specific drill for 100m
There were 6 drills in total: high cadence, butt kick, russian dance, hop, high knee, heel strike stride.

1- 1:54
2- 2:03
3- 2:14
4- 2:15
5- 2:11
6- 1:58
Total: 12:38min

7- 2:02
8- 2:07
9- 2:20
10- 2:11
11- 2:18
12- 1:55
Total: 12:57min

----- and the post-training spiel from Coach -----

I saw most of you were bashing through the 100m drills during the 2x2.4km.Slow down and focus on the techniques and concentrate on the form during the 300m, it's not how fast you can do the drills, it's how well you can execute.. (gee, that sounds familiar, like his swimming tagline)

Many reasons for what all those drills --

Fast cadence---A lower cadence causes you to land harder on the ground. With higher cadence allows you to reduce contact on ground.

Kick butt---It's mainly for the hamstring. Focus is on a the smooth action.

Russian----Just want to make fun of you all

Hopping---Spring up to train your legs strides flexibility, strength...

High knees---Increase leg turnover and improve your knee lift when you need to pick up the pace.

Heels stride---You will need these on the last 2 to 5km in Triathlon.Just open your stride to increase the speed