Keeping fit during the lockdown is not always easy, but local athletics coach, Jaun Strydom, has set up an exercise programme for his athletes and others who want to stay in tip-top shape.

Jaun said that before the lockdown his athletes competed in the provincial championships. The provincial athletics teams that will compete in the South African Championships later this year have already been chosen. He wants his athletes to be prepared for future competitions.

Jaun specialises in coaching sprints and hurdles, and has coached over 70 national athletes over the years, among them Morne Nagel (100m and 200m sprints), Llewellyn Herbert (400m hurdles) and Sanri Geldenhuys (400m sprints).

His exercise programmes focus on endurance, speed and strength, and anyone can follow them. He said although exercise is not all athletes should keep in mind during this time, the right eating habits are also vital.

“Hopefully this will not be a problem during the lockdown, seeing that fast food restaurants are closed and athletes have to prepare their own meals, which are nutritious and balanced – as long as they do not munch on baked goods the whole day,” he added.

The situation we find ourselves in is a first for everyone, and Jaun said positive thinking is key.

School athletes have also started with online classes and that is another thing to focus their attention on now.”

He suggested that athletes focus on competitions that may still take place later in the year, and keep thinking positive thoughts. It is important to remember to keep yourself healthy and fit.

Jaun’s exercise programme:

Morning session
14 minute fast jog in your yard around the house
Push-ups: 3 sets of 20 reps
Squat: 3 sets of 30 reps
Squat jumps: 3 sets of 10 reps
Crunches: 3 sets of 30 reps
Normal bridge: 3 sets of 30 seconds
Side bridge: 3 sets of 30 seconds for left and right side
Abs – V ball pass hand to feet: 3 sets of 20 reps.
One-legged squat – V ball against wall: 3 sets of 20 reps
Squat jumps: 3 sets of 10 reps
Pull-ups: 3 sets of 10 reps
Skipping: 5 sets of 30 seconds

Mid-day session
Wall drills for drive 48 degrees – Drive knee towards the wall, toe up: do 20, one leg at a time, followed by 10 seconds continues fast running. Repeat 5 times.
Rest well between each and sets.
Fast feet drills, like speed ladder – Place 10 to 15 markers 4 feet apart. Do 5 sets of 6 times.
Rest well between each and sets.
Hurdles – Drive leg into the wall. Draw a line on the wall the height of your hurdle. Do a two-step, driving the lead leg in the wall. Do 5 sets of 10.
Rest between the sets.

Afternoon sessions

Day 1 – Elastic band in place runs; if you do not have an elastic band use a rope. Do 4 of 40 seconds (one set) rest 3 min between each. Repeat 4 times, rest 5 min between the sets.

Day 2 – Ins and outs: You want to cover 3 x 50m. If you don’t have 50m space break it up into 5m/ 10m distances to make up 50m. In other words if you have 5m space you will do 10 x 5m, rest 40 sec, repeat 10 x 5m, rest 40 seconds, and repeat. Then you have completed one set (3). Do 6 sets.

Day 3 – Step-up runs: Build a step about 3 bricks high. Do 6 sets of 15 seconds up and down the step. Rest 1 min between the sets.

Day 4 – In-place runs: 10 times 15 seconds. Rest 1 min. Then rest 5 min and do another 10 of 15 seconds.

Day 5 – Block starts but you don’t have to have blocks, if you do you can use them though. Do 3 sets of 8 starts out the block for 10 m or less. Walk back, rest and 5 min between sets.

Day 6 – In-place runs: 4 x 45 seconds. Rest 3 min.

Leg strengthening exercises:

Circuit 1 (4 rounds)
– 12 x Bulgarian split squat
– 12 x Single leg glute bridge
– 10 x side lunge (left and right) into forward lunge (left and right)
– 15 x Sprinter crunches
– 1 minute skipping

Circuit 2 (4 Rounds)
– 12 x Single leg Romanian deadlift
– 12 x step ups
– 10 x burpee into squat jump into reverse lunge (left and right)
– 15 x Russian twist
– 1 minute skipping