started with 2 laps of the track. then we did a fart leg with medicine ball i.e. jogging in one line, the last fella sprints to the front with a medicine ball and places it on the ground. he then joins the front of the line. the last guy then has to pick it up and the cylce continues. did 3 laps. then we went into plyometrics, 5 sets. then we did 10 X 200m, 35s, 1min rest.
then we did hopping exercises i.e. hopping up and down as high as you can only on the balls of your feet. 25 times on each foot, 25 times on both feet. then doing a jump as high as you can from a squatting position. 10 reps. then doing spikes (jumping and touching your toes as you do a mid-air split). 10 reps. then did a 360 degree jump in the air, followed by sprinting off the second you touched the ground. 10 reps.
after this did medicine ball throwing and skipping. 8 sets of skipping, 1min each set. the throwers, just throw non-stop. after that we did sprinting drills, with medicine ball (just sprinting up and down, taking turns) and shot put ball. end of training.
cock of the day - has to be LIM WEI QUAN.
"hey weiquan, when's your birthday?"
"EVERYDAY! eh, wait wait wait, that's not what i meant!"
then we got him, and we got him good. muahahahaha....
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