|Advanced tasks for speed|
|Around the Academy:
1. The start
It might feel awkward at first, but if you keep working at it you will get a little faster.
2. Pyramid Sprints
For these sprints, start with a longer distance (e.g. 500m) or time (90 seconds).
And slowly decrease the distance but increase the effort/speed (400m, 300m, 200m, 100m, 50m or 75, 60, 45, 30, 15 seconds).
Then repeat, but this time starting at short speed/time and increasing back up to 500m/75 seconds.
3. Hill and Stair sprints
The number of repetitions depends on ability, size and gradient of slope/stairs.
Start with a couple of sets of three or four.
The rest period is the descent, so this should be very slow. Take 60 seconds rest between the sets.
Technique is very important as both of these tasks put a lot of pressure on the knee joints.
So make sure you have a slow and controlled descent, and careful placing of feet on the climb.