This training session wasn't that hard and didn't make us fatigued during the session but for two days after the muscles that we used ached and hurt. When your muscles don`t hurt during the training session but hurts the day after its called "doms". For this training session there were different stages of work. There was four benches one behind the other and we jumped over them one after the other with as little contact with the floor as possible. Then there was two springboards next to each other but had a gap in the middle. We did a press up in the middle and then pushed off the floor on to the two springboards. We were in threes and took in turns doing 5 press ups on and off the spring board each. We took in turns for all of these stages. The third stage was when we had a 3kg medicine ball and held it below our chins with our elbows high. This stage was quite simple because all we had to do was a squat with the ball in that position and explode forwards three times. There were two more stages left and one of them was we had four hurdles all facing each other in a square shape with a gap in the middle of them. We would jump in the gap and back out, then in, then left, then in, then right, then in, then forward. The final stage was probably the hardest of them all. We had a springboard and we had to spring over...... Then after we cleared that we had to jump over a smaller......and then a smaller...... Each stage lasted for one min and thirty seconds. The rest period was 20 seconds. This was very good because the training is not that hard for a training session and when your muscles recovered they get bigger. The only bad this is doms and that they lasted for two days.
PNF Training
Thankfully, Mr. Owen saved us two days after because we had flexibility training. It was PNF training and what we did was we tricked our muscles into stretching further than they normally do. We were in pairs and one of us would lay on our back while the other one picked up the other ones leg. The partner would push back the leg but not too far. Then the partner on the floor would push against the other partner with his leg, keeping his leg straight and his other leg on the floor for eight seconds, which stretched the back of your leg. you would do this three times each leg but each time increasing the force the other partner in putting on his leg. After we did that one partner would sit up and lift up their arms. If their arms were the arms on a clock the time would be ten to two. The partner would go behind him and put his knee on the partner sitting down`s back. Then the partner sitting down would tense his arms and resist against the other partner holding his arms for eight. We would do this three times and each time increasing the flexibility. This is one of my favorite sessions because its not hard, it has no doms and it feels good to stretch. The disadvantage are that you would probably have to do other training sessions for your sport.
