Training
Sprints
January 25 - February 29
Always begin each day with 2 laps warm-up and then drills, Abs will be at the end of each practice
Monday
Tuesday
Wednesday
Thursday
Friday
Hurdles
Hurdle Drills
Fence Drills (Every day)
Regular Drills (Regular)
Shortened Drills (Shortened)
Extended Drills (Extended)
Hurdle Workout Schedule
4/4-4/8
Monday
8x150m @ 90%
3' RI
G/JVB: 23" B: 20"
Tuesday
Technique Work
Wednesday
3x500m
15' RI
400 times - G/JVB: 69-71"; VB: 58-60"
Thursday
8xFlying 50s
Drills after run
Friday
Speed Work
30m starts
Varsity: Weight Room
4/11-4/15
Monday
Critical Zones: 2x3x150m @100%
30" RI, 15' RI per set
G/JVB: 24"; B: 21"
Tuesday
6xStarts
100: First 4
300: First 2
Varsity: Weight Room
Wednesday
Pre-Meet
Warm Up, light drills, accelerations
Thursday
Buena
Friday
Shuffle Hurdles
4x2x200m
120m @ 85% w/ shuffled hurdles
80m jog
Throws
Each day begins with a warm up routine led by team leaders.
Coach Kingsley will be at practice on Mondays and Wednesdays at 3:15.
On Tuesday and Friday athletes are to perform the following routine lead by team leaders:
Exercise 1 – Bodyweight Squats 4 sets of 15 reps
Exercise 2 – Hanging Knee Raises (Core) 3 sets of 10 reps
Do these as a superset meaning as soon as you finish your first set of Squats, immediately move on to your first set of Knee Raises. Wait 1 minute and do your second set of squats followed immediately by your second set of knee raises. You can do the knee raises holding on to the crossbar of the swing set or the monkey bars.
Exercise 3 – Jumping Lunges 6 sets of 4 reps per leg
Exercise 4 – Lying Leg Raises 6 sets of 10 reps.
Like exercises 1 and 2, exercises 3 and 4 will also be done as a superset. A jumping lunge is a plyometric movement. Start in a lunge position with one knee on the ground. Jump as high as possible, switch your feet in mid air, and then land in a lunge position. Continue to do this until you get 4 jumps per leg, or 8 jumps total. Follow up each set of jumping lunges with 10 lying leg raises. Lie on your back, lift both legs together keeping them straight, and press your feet to the sky at the top. Lower the legs slowly until your feet almost touch the ground, and lift and repeat.
Exercise 5 – Short Sprints. 6-8 sprints of 40 meters.
Exercise 6 – Step ups 2 x 10 (Each Leg)
Thursdays – Upper Body Force Development
Exercise 1 – Push Ups – 4 sets of 20 reps
Exercise 2 – Recline Row (aka Inverted Push Up, Pullups instead for additional difficulty) – 4 sets of 10 reps
Perform both exercises above as a superset.
Exercise 3 – Hand Walking with Feet in the Swings – 3 sets of :45 seconds (if you don’t have access to a swing set, barrel walking with a partner on grass forward 25 seconds and backward 20 will be 1 set)
Exercise 4 – Low Planks – 3 sets of :45 seconds
^Superset with 90 second break in between
Hand walking with a swing: Start in a push up position with both ankles in a swing (where your butt would normally go). From this position, start walking your hands backwards so your feet start moving higher in the air. Eventually, you will approach a handstand position. Once you get to a height that is difficult to hold, start walking your hands slowly back to the starting position. Walk backwards and forewords for 45 seconds.
Exercise 5 – Hill Sprints 8 sets of 40 yards (Stadiums if no access to a hill)
If additional difficulty is desired:
Add resistance, increase volume, increase speed of reps,
Distance
800 meter plan
1600 meter plan
3200 meter plan
High Jump
Training Plan
January 25 - February 29
Always begin each day with 2 laps warm-up and then drills, Abs will be at the end of each practice
Monday
- Girls 4x100m relays to do handoffs before workout
- 2x500 speed Boy's 1:15, Girls 1:30, 10 min. rest between each
- 2x200 speed Boys 28 sec. Girls 33 sec. walk back recovery
- 4x40 all out walk back rec.
- weights
Tuesday
- 8x150 hills speed 75% walk back rec.
- All field events w/o and drills
- 4x100m relays
Wednesday
- 4x300 speed Boys 45, Girls 53, with 5 rec. between each
- 2x200 speed Boys 30 sec. Girls 34
- 4x40 all out, walk back rec.
- Weights
Thursday
- 1x350 speed fast 15 min. rest
- 4x200 speed Boys 28 sec. Girls 34 sec
- Jumps and 4x100m relays
Friday
- Girls 4x100m relays to do handoffs before workout
- 3x200 @ 70% or plyos
- 4x400m handoffs
- weights
Hurdles
Hurdle Drills
Fence Drills (Every day)
- Lead – 10xeach leg
- Trail – 10xeach leg
- “Kicks” – 10xeach leg
- Fully Over – 5xeach leg
Regular Drills (Regular)
- Step Overs (1-2’)
- 3-Step (3-5’)
- Skips (8-10’)
- 4-Steps
Shortened Drills (Shortened)
- Step Overs (1-2’)
- Lead – 3x6h each leg
- Trail – 3x6h each leg
- Forwards – 2x6h
- Lead – 3x6h each leg
- Trail – 3x6h each leg
- Trail – 3x6h each leg
- 6x4h slow (adjust distance accordingly)
- Skips (8-10’)
- Lead – 3x6h each leg
- Trail – 3x6h each leg
- Forwards – 2x6h
- Trail – 3x6h each leg
Extended Drills (Extended)
- Step overs (1-2’)
- Lead – 3x8h each leg
- Trail – 3x8h each leg
- Forwards – 3x8h
- Backwards – 3x8h
- High Knees – 2x8h each leg
- Shuffles (2 up 1 back) – 2x8h each leg
- Over Under’s – 2x8h each leg
- Skips (8-10’)
- 1-Steps
- Trail – 3x8h each leg
- Lead – 3x4h each leg
- Trail – 3x4h each leg
- Fully Over – 3x4h each leg
Hurdle Workout Schedule
4/4-4/8
Monday
8x150m @ 90%
3' RI
G/JVB: 23" B: 20"
Tuesday
Technique Work
Wednesday
3x500m
15' RI
400 times - G/JVB: 69-71"; VB: 58-60"
Thursday
8xFlying 50s
Drills after run
Friday
Speed Work
30m starts
Varsity: Weight Room
4/11-4/15
Monday
Critical Zones: 2x3x150m @100%
30" RI, 15' RI per set
G/JVB: 24"; B: 21"
Tuesday
6xStarts
100: First 4
300: First 2
Varsity: Weight Room
Wednesday
Pre-Meet
Warm Up, light drills, accelerations
Thursday
Buena
Friday
Shuffle Hurdles
4x2x200m
120m @ 85% w/ shuffled hurdles
80m jog
Throws
Each day begins with a warm up routine led by team leaders.
Coach Kingsley will be at practice on Mondays and Wednesdays at 3:15.
On Tuesday and Friday athletes are to perform the following routine lead by team leaders:
Exercise 1 – Bodyweight Squats 4 sets of 15 reps
Exercise 2 – Hanging Knee Raises (Core) 3 sets of 10 reps
Do these as a superset meaning as soon as you finish your first set of Squats, immediately move on to your first set of Knee Raises. Wait 1 minute and do your second set of squats followed immediately by your second set of knee raises. You can do the knee raises holding on to the crossbar of the swing set or the monkey bars.
Exercise 3 – Jumping Lunges 6 sets of 4 reps per leg
Exercise 4 – Lying Leg Raises 6 sets of 10 reps.
Like exercises 1 and 2, exercises 3 and 4 will also be done as a superset. A jumping lunge is a plyometric movement. Start in a lunge position with one knee on the ground. Jump as high as possible, switch your feet in mid air, and then land in a lunge position. Continue to do this until you get 4 jumps per leg, or 8 jumps total. Follow up each set of jumping lunges with 10 lying leg raises. Lie on your back, lift both legs together keeping them straight, and press your feet to the sky at the top. Lower the legs slowly until your feet almost touch the ground, and lift and repeat.
Exercise 5 – Short Sprints. 6-8 sprints of 40 meters.
Exercise 6 – Step ups 2 x 10 (Each Leg)
Thursdays – Upper Body Force Development
Exercise 1 – Push Ups – 4 sets of 20 reps
Exercise 2 – Recline Row (aka Inverted Push Up, Pullups instead for additional difficulty) – 4 sets of 10 reps
Perform both exercises above as a superset.
Exercise 3 – Hand Walking with Feet in the Swings – 3 sets of :45 seconds (if you don’t have access to a swing set, barrel walking with a partner on grass forward 25 seconds and backward 20 will be 1 set)
Exercise 4 – Low Planks – 3 sets of :45 seconds
^Superset with 90 second break in between
Hand walking with a swing: Start in a push up position with both ankles in a swing (where your butt would normally go). From this position, start walking your hands backwards so your feet start moving higher in the air. Eventually, you will approach a handstand position. Once you get to a height that is difficult to hold, start walking your hands slowly back to the starting position. Walk backwards and forewords for 45 seconds.
Exercise 5 – Hill Sprints 8 sets of 40 yards (Stadiums if no access to a hill)
If additional difficulty is desired:
Add resistance, increase volume, increase speed of reps,
Distance
800 meter plan
1600 meter plan
3200 meter plan
High Jump
Training Plan
