Deal with the Devil if the Devil has a constituency – and don’t complain about the heat –
Not complaining, just sayin’, you know; 106-degrees F at the time I performed this little sprint routine, on the way to the day’s high of 111. No telling how friggin’ hot it was out on the artificial turf; let’s just say it was blazingly so. But hey, like CJ says — deal with the Devil and his constituency, and roll the hell on… 🙂
Here we go –
– knee to chest jumps for max height, as little a pause as possible between jumps. x 7 reps
– 10 second, max effort sprint for distance (drop-off technique)
– tennis ball goalpost “dunks”, x 7
– dual leg hops x 30 yds (90 feet), fast as possible and covering the distance in as few hops as possible (again, utilizing the drop-off technique, here).
– “drum major” (stiff-leg) sprint x 40 yards.
Wash, rinse, repeat for 6 rounds. Sweat a ton, get a bit queasy, lounge like a lizard the rest of the day.
A few notes on this one:
- I’d originally intended to push until hitting drop-offs in both the dual-leg hops and the sprints — however, I pulled the plug after hitting drop-off in the hops only; discretion being the better part of valor today, due to the heat. I probably had another 2 or three top-end sprints in the tank.
- I covered right at 80 yards in each 10 second sprint today; self-timed, on turf, standing start. Not bad for an old goat.
- I covered the 90 ft distance in 11 dual-leg hops today, with the last round requiring an additional jump.
- about 30 seconds recovery between exercises, except for following the 10-second sprint and the dual-leg hops, in which case there was an approximate 1 minute recovery.