running training, many sprints

Sydney training was pretty grouse last night.

- Found a spot out the back and threw with Gus for half an hour. Really happy with improved vertical jump. Can get better though.

- 10 of us warmed up with plyos, stretching, then got into pushup–sprints. x 30.

- Next were the box jumps. We didn’t have any boxes so we just did 2 vertical jumps in succession. Sprints were then added to this.

- Divided into 2 groups, and did 25m sprints with staggered / handicapped starts. x 20.

- Kept same groups and sprinted 25m to a cone and back with staggered starts. x 12.

- Next were run throughs, turning 90 degrees, sharply at a cone. This developed into chasing someone in front, grabbing a t-shirt from their shorts after the cone.

- Last was dead man carry. 2 people carry a person hanging onto 2 metal poles - 100m. This was a competitive relay so everyone had to be carried once. x 3.

Great work lads.