8 Stereotype busted yet again. R Sprint Training Chris Faust Head Boys and Girls Track Coach Cherokee Trail High School jfaust2@cherrycreekschools.org Track Success at Cherokee Trail High School-In 13 years of being a varsity program, the CTHS Boys Track Program has -won 7 League Championships -finished in the top 7 at the State Championship nine times -won 2 State Championships 0000028279 00000 n
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What kind of results can you expect from these track workouts? Here is the breakdown of his sample week: Sunday - Long run. The 800m start line. Lay the Track and Field Foundation Both practices and attention spans are short in middle school so some deviation from traditional training and rest is okay, but there should be no need for non-stop entertainment. Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). font-family: SQMarket-Medium; Squat 20 reps, plank 30 second, crunches 25 reps, jumping jack 10 reps, lunge 25 reps, wall sit 45 second, sit up 35 reps, Butt Kick 20 reps and Push Up 10 reps. TUESDAY. 0 ] 0000005874 00000 n
Mix up the genders, pair the fastest kids with the slowest kids, etc. Tuesday: Hard track workout focusing on speed endurance, for example: 2-3 sets of 4x400m at mile pace - 2 sec (if mile pace is 5:00 - 73 seconds) . Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); %
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ThursdayAM: 3 miles easy PM: 8 miles recovery. /Nums Fifth week:. 55-second sprint, 30-second jog (7x) Z,EL4X8*f +EQB7RNXq_O At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. << R trailer
Written by Shane Trotter Last updated on September 15, 2016 Around the country, schools are investing more into their strength and conditioning programs. Clear Consistent Choice Develop a process for you athletes to use. Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. Track & Field Coach Downers Grove South High School dplunkett@csd99.org Background: 20 years coaching experience USATF Level I, II & III schools USOC Emerging Elite coaching school Key Resources that I use a lot (books & videos): 0000003236 00000 n
SLRDL . var windowHref = window.location.href || ''; Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. 0 0000010282 00000 n
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We play the game a few times. This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. 0000003067 00000 n
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Thursday - Recovery Run (60 minutes) =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? and basic bounding drills are also very good at this time of year. Monday: 2-3 x ladder workout: 600 meters, 400 meters, 200 meters (or 3 minutes, 2 minutes, 1 minute) with 90 seconds of recovery in between Tuesday: 2-5 miles easy Wednesday: OFF Thursday: 2-5. 0000004900 00000 n
Tenth week: 80-second sprint, 45-second jog (8x). The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. What do some of the top coaches in the USA think of the ridiculous times? Track Workouts First two weeks: Stretch as a team, then separate into 3 main groups: (1) Endurance athletes, (2) Mid-distance (3) sprinters, jumpers, throwers. 1 Most days we would run 20-25 minutes. Keep them busy and keep it short and sweet. On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. If you're a middle school track and field athlete, you're probably looking for a workout routine that will help you improve your performance. 5. The key to a successful track and field season can be made or broken in the first 35% of the season. 0000027138 00000 n
Next . When signaled, they explode up, sprint for a set . /DeviceRGB 0 Indian runs and fartleks are good ideas. 60-second sprint, 45-second jog (6x) Proven Workouts and Training Strategies for H.S. 0000024934 00000 n
Components of a Successful Middle-Distance Plan Here are the components of the training plan I'll have you do: #1) Speed Zone workouts I mentioned these above as well. they post, and view their posts in one place. } After a few weeks, a long run (up to 45 minutes) is helpful. @p
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$.' Rest: 30s between each. All rights reserved. Designate that all competitions are hard training days because the athletes will go 100% in these meets. M. The Middle School Block Zero Strength Program - Breaking Muscle Fitness The Middle School Block Zero Strength Program The best gift you can give any athlete is a solid foundation. Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. startxref
/MediaBox Also running "long" 10-25 minutes once a week is good! You will work on balance and core strength and get your heart rate with plank exercise. 222 0 obj
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R Thursday Thrower Warmup Discus School (Middle of Ring) Shot Put School Lifting: First two lifts 3x810; Auxillary Lifts 3x810; Abs/Core 3x to "Failure" Lower ?#zg9ans#u}I5m9z.i&HL@wl] European Indoors Championship Day 2 Official Thread. endobj 0000028691 00000 n
I only remember doing two hard. Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. /Annots 1 endobj
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In a certain area of the course, the "it" kids can tag the runners in the other direction. I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. WAL$H9)PMqQUcCtG-UuQ:4cQt"*YBUP:-+ HhfVEq}ET4@,*j#(-Cqf"(QQ[DE3PqRmqdeUQuhUT5(Sd}s'.N/inY ] @R yCCr( a]90f@P)De0RTCxLFTCh]A4bT;Wd;(tFC6XS!P(l Normally, the "out" kid is done, but they still need to be doing a workout. - Off season is the time to develop a basic "base" in order to be able to run fast races later in the season. 0000006619 00000 n
Try playing either "Carlotte" (Don't know if i spelled it correctly) or "Zoolotte" and Carlotte is an indoor game where kids are assigned a number and when that number is called they get up and well they chase each other around with dodgeballs until one person is left and then a new number is called. /Pages R << xeSSg:v:mTJT`uKd!Hd !nEQQ@f[ws;{32<2V?|AM/E=GCz6lpTODt_=FwQenGVn~A7b?Wzk{S3S3xEeT}R=]u;]U]#g+o3OWSk+KG]mGmww,?sS:Nk;-?xmnRr`sM6itnpw++jUV9D+*aGS,lbe>{^W{lU%Hm
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They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. 0000001876 00000 n
Anyone else heard this? >> All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. 0000028743 00000 n
70-second sprint, 45-second jog (6x) 0000027085 00000 n
//-->. Workouts can be adjusted upon your ability. Hill Running (and/or "stadiums") can also help buildStrength. Example 4 x mile or 8 x 1,000. Create your own unique website with customizable templates. The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. WLFC/'A'=
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Sit up is a great workout to strengthen and tone the abdominal muscles. Squat 20 reps, plank 30 second, crunches 25 reps, jumping jack 10 reps, lunge 25 reps, wall sit 45 second, sit up 35 reps, Butt Kick 20 reps and Push Up 10 reps. Squat 30 reps, plank 30 second, crunches 20 reps, jumping jack 40 reps, lunge 15 reps, wall sit 60 second, sit up 55 reps, butt kick 35 reps and push up 25 reps. Squat 25 reps, plank 15 second, crunches 25 reps, jumping jack 35 reps, lunge 15 reps, wall sit 25 second, sit up 10 reps, butt kick 10 reps and push up 20 reps. Squat 20 reps, plank 40 second, crunches 30 reps, jumping jack 50 reps, lunge 25 reps, wall sit 35 second, sit up 30 reps, butt kick 25 reps and push up 15 reps. Squat 35 reps, Plank 60 second, Crunches 30 reps, jumping jack 55 reps, lunge 60 reps, wall sit 45 second, sit up 40 reps, butt kick 50 reps and push up 15 reps. First week: 30-second sprint, 45-second jog (x5) 9 0 obj
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