80m hurdle workout training

24.10.2016 (Monday)
Warm-Up 8-10 mins. Jogging & Stretching
Mobility General Exercises & Drills
Technique Hurdle clearance with block x 3H (low hurdle) x
Speed 5 reps.
Sprint flying x 50m (80mH), x 5 reps.

Flexibility Specific Exercises

Warm-Down 3-4 mins. Jogging & Stretching

25.10.2016 (Teusday)
Warm-Up 8-10 mins. Jogging & Stretching
Mobility General Exercises & Drills
Speed Endurance Sprint standing x 90m (80mH), x 10 reps.

Flexibility Specific Exercises

Warm-Down 3-4 mins. Jogging & Stretching
26.10.2016 (Wednesday)
Warm-Up 8-10 mins. Jogging & Stretching
Mobility General Exercises & Drills
Technique One Step Side Hurdle Drill x 8H
x 10 reps.
(8 steps)
Speed Sprint flying x 50m (5 reps)

Flexibility Specific Exercises

Warm-Down 3-4 mins. Jogging & Stretching
27.10.2016 (Thursday)
Warm-Up 8-10 mins. Jogging & Stretching
Mobility General Exercises & Drills
Technique Hurdle perfection (Fokus kepada starting dan
teknik semasa melompat)
x 3H x 5 reps.

Speed Sprint four point start x 100m

Flexibility Specific Exercises
Warm-Down 3-4 mins. Jogging & Stretching
28.10.2016 (Friday – Morning)
Warm-Up -10 mins. Jogging & Stretching
Mobility General Exercises & Drills
Strength Plyometrics Work :
Speed Bound x 50m x 5 reps.
Double hop x 6H x 5 reps.
Speed Sprint four point start x 100m x 5 reps.

Specific Exercises
Flexibility 3-4 mins. Jogging & Stretching
Warm-Down
 80m hurdle training

02.11.2016 (Wednesday)
Morning Evening
Warm-Up 8-10 mins. Jogging & Stretching Warm-Up 8-10 mins. Jogging & Stretching
Mobility General Exercises & Drills Mobility General Exercises & Drills
Technique One Step Side Hurdle Drill * x 8H x Technique Hurdle clearance with block x 3H
10 reps. x 2 sets (low hurdle) x 5 reps. (Fokus kepada
(8 steps, starting dan teknik semasa
Speed Sprint flying x 50m (80mH), x 5 reps. melompat)
Speed Sprint flying x 50m (80mH), x 5 reps.
Flexibility Specific Exercises
Warm-Down 3-4 mins. Jogging & Stretching Flexibility Specific Exercises
Warm-Down 3-4 mins. Jogging & Stretching

03.11.2016 (Thursday)
Morning Evening
Warm-Up 8-10 mins. Jogging & Stretching Warm-Up 8-10 mins. Jogging & Stretching
Mobility General Exercises & Drills Mobility General Exercises & Drills
Speed Endurance Sprint standing x 90m x 10 reps. Technique & Hurdle perfection with block x 1H x
Reaction 5 reps.
Flexibility Specific Exercises Speed Sprint flying x 60m x 5 reps.
Warm-Down 3-4 mins. Jogging & Stretching
Flexibility Specific Exercises
Warm-Down 3-4 mins. Jogging & Stretching

04.11.2016 (Friday)
Morning Evening
Warm-Up 8-10 mins. Jogging & Stretching
Mobility General Exercises & Drills
Technique & Hurdle perfection with block x 3H x 5
Speed reps.
Flexibility Specific Exercises
Warm-Down 3-4 mins. Jogging & Stretching

Disediakan oleh: Edward Ernest