Kris Mack Decathlon Ladder
500 @ 85%
300 @ 90%
200 @ 95%
1’ between reps, 10’ between sets
DECATHLETE LADDER
in sprinting
sprinting
TEMPO STRIDES
10 x 100m strides @ 60-70% on grass with VIDEO
GABBY THOMAS RECOVERY DAY
hurdle mobility
dynamic stretching
basic LIGHT plyometrics (two-foot pogos)
abs
bodyweight strength
BLOCK-STARTS CHECKLIST
Checklist of angles and knee + hip postions during initial steps.
WICKETS + MED-BALL TOSS
in sprinting
30m wickets + 10m run-out > med-ball overhead toss
3-5x sets
START DRILLS
Series of drills to work start mechanics without blocks.