SPRINTERS/HURDLERS/JUMPERS (including PV)
IN PERSON WORKOUTS w/ COACHES:
Tue/Thu @ 4:45 and Wed/Fri @ 7:30am
We will be working Relay handoffs, block starts, and race technique for the next meet. If you aren't out of town--come to practice!!
ON YOUR OWN WORKOUT to do ONLY if you are out of town (NOT if you just slept in)
1) Whole Team Warm-Up
2) Your Event-Specific Warm-up
4) HIIT Workout:
2 sets with 1 min rest btwn each set. Each set should done without rest btwn exercises. Move from one exercise to the next fluidly, so have your equipment ready:
SET
30 jump Ropes (no jump rope? mimic the action!)
25 Air Squats
20 situps
20 Burpees
15 lunges (advanced--hold 10-20lb barbells)
10 push-ups (use counter or table if you can't do a push-up correctly from the ground)
3 minute abs (your choice)
REPEAT full set after 1 min rest
5) Low Intensity Plyometrics --watch up to 3:12 on the video
6) Hip mobility -- make sure to do these slowly and keep your hips square and your back flat.
Jumps (do in addition to above):
Single Leg Bounds - 15 yards 2x on grass or soft surface (both legs)
First phase into the sand 3x
Second phase into the sand 3x
Stand Triple 3x
3 step approach triple 2x
DISTANCE
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IN PERSON WORKOUTS w/ COACHES:
Tue/Thu @ 4:45 and Mon/Wed/Fri @ 7:30am We will be working Relay handoffs and race technique for the next meet this week! If you are not out of town for spring break--come to practice!! MONDAY: 10min run then 4x [3 min pickup with 1 min rest] then move right into 2 min jog 2 x [30second pickup with 1 min jog btwn] 10 minute cool down. 2 milers (Austin, Carter, Nick, Woody, Danielle, Brooklyn, Holly, Ashlyn) 5x and 3x |
