Development plan Flashcards
What is mesocycle 1
To overlearn the skill-leg action
Drills for mesocycle 1-high knee
High knee drills-to improve strength of hip flexors,first mesocycle so just a repetitive walking step drill
Mesocycle 1-bounding
Bounding drill to develop explosive eccentric muscle contractions in the lower leg,and to develop foot placement and flexibility
Mesocycle 1-ladder drill
Fast feet drill-develop fast responsive snappiness when landing on mid foot
Mesocycle 1- fitness improvements
3 sets 45 sec jumping squats-develop muscular endurance
3x3-6-barbell back squats-muscular strength-stabilise knee
3x10-12 reps of body weight calf raises-increase muscular endurance-gd foot placement for longer
Mesocycle 2-high knee
Improve strength of hip flexors-fast high knee pick up
Mesocycle 2-bounding
Still bounding do after session as well
Mesocycle 2-ladder
Ladder again but after a full session
Mesocycle 2 fitness strength
3x60secs jumping squats-muscular endurance
3x3-6 reps barbell back squats
Increased weight 2.5kg each side
3x12-15 calf raises
Hill reps-30-60secs-lactic capacity + muscular endurance-promote gd knee lift
Mesocycle 3
Introduce opposition
Mesocycle 2
Physical fatigue
Mesocycle 3-high knee pick ups
High knees but with hurdles to increase linear foot placement-mobilise the illiapsois
Ladder drill 2
Short and fast to full sprint-running through ladder-against opposing teammate
Fitness improv
Squats again-increase
Barbell squats again increase
Increase calf raises-maybe single leg
Hill reps 30-6-secs more of them
Hill reps 15-30secs -develop power
Mesocycle 4
Full competitive situation
