Today was a sprint interval, med ball power training session.
Warmup: Forearm wall slides, ankle mobs, low box hip flexor, tabletop hamstring, tabletop hip rotators, open hip t-spine rotation, Indian clubs
Workout: Med ball work-ricochets 2 x 15 sec. @ 4 lbs; Med ball strength speed work: Chest pass-2 x 12 @ 16 lbs; Side toss 2 x 6 @ 16 lbs; Swing hip toss 2 x 6 @ 16 lbs.
10 x 50 yds. sprint accelerations w/75 sec. recovery.
Comments: Good session as my rt. ankle continues to improve both in range of motion and discomfort when running. It's been almost 5 months since the injury....longest recovery time I can ever recall having for an injury.
Train hard and train smart!
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