0000002218 00000 n Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. 0000002790 00000 n xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- endobj Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. 12 50% . They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. Most days we would run 20-25 minutes. We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. and basic bounding drills are also very good at this time of year. hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream 0000028279 00000 n Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. 0000028587 00000 n Home workout plan for ten week: MONDAY. 0000009395 00000 n WLFC/'A'= ?^XFp =?y'?K>`1. In this way your body will understand that the training routine is over, that its time to relax, rest and replenish energy with a healthy meal plans. . Good to do while you are sitting around watching TV !. Have your athlete start flat on their stomach, kneel, cross-legged, on back, tuck and roll, push-up position, two-point, two-point deep crouch. 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. << Here are 4 classic track workouts:- #1 400m Repeats 400m repeats done at 1500m race pace would mean that you would be running at 110 percent of your VO2 Max. 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. font-weight: 500; 0000002501 00000 n Whether the athlete participates in high school outdoor track and only has an eight week season, or if the athlete is an NCAA All-American and can . After looking back on it, these workouts were easy as shit. var windowHref = window.location.href || ''; 0000010431 00000 n x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ << 9 0 obj Is it just the shoes? 0000003067 00000 n xref 0000002990 00000 n The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. 0000028227 00000 n /Title src: Distance Learning Daily Fitness Challenges. Regular performance will help you run faster and improve your flexibility. Ninth week: 75-second sprint, 30-second jog (7x) I only remember doing two hard track workouts. 0000001456 00000 n Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. Create your own unique website with customizable templates. 55-second sprint, 30-second jog (7x) The other key is start to develop strength and speed by doing some supplemental training such as Lifting, swimming,cycling, or other activities for 30 minutes. Discus School (Release & Power Pos.) 1 0000009248 00000 n 0 if (document.cookie.match(/(^|;)\s*is_mobile=1/)) { endobj startxref 0000028175 00000 n Rest: 90 seconds. Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. The last person to complete the lap is out. % Indian runs and fartleks are good ideas. The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). What do some of the top coaches in the USA think of the ridiculous times? ( G o o g l e S h e e t s) ?#zg9ans#u}I5m9z.i&HL@wl] The majority of the free track workouts offered by TrackstarUSA are the same workouts that coaches use at the jr. high, high school, club, college and elite level. Pace: Start at half-marathon and progressively pick it up. 0000007049 00000 n 10 0 obj Use the event specific workout links below to help train the right energy system and maximize your potential in your events. endobj 0000007695 00000 n [ The kids get into the game of chance and cheer and groan depending on the outcome. <> 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) . I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. 6 0000004457 00000 n 0 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 0000002540 00000 n 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 Here is the breakdown of his sample week: Sunday - Long run. 0000003563 00000 n A lot of kids will want to improve the next time you do it. 5 /FlateDecode Technical jumping form can be perfected later in the season. ThursdayAM: 3 miles easy PM: 8 miles recovery. ,D\t@(!&C"V4F$HLIH*%dL6'|O m@-PTEA]AP# BP/U#wC]D)QMTTx}I Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . /St Spin a 3 and you run 300m. /Type % Run how you feel. /Pages R 1. /S We are about running, faith and sharing in community to care and support others. The 10-week program contains both sprint and distance training plans that are based on running 4-5 days a week with a safe and gradual build up and intensity. <> stream 0000002401 00000 n Pull em when they look wiped. 3 0 obj Will require a bit of work on your end, but set a distance and start the slowest kid first. 10 0 0000028639 00000 n Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); 0000003236 00000 n /JavaScript Sounds cruel. Here you will find useful information for your as a runner or your sun or daughter to run! JFIF ` ` C Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. 5. 0 The key to a successful track and field season can be made or broken in the first 35% of the season. Manual Focus There are really no training "secrets" hidden within these pages. Monday: 2-3 x ladder workout: 600 meters, 400 meters, 200 meters (or 3 minutes, 2 minutes, 1 minute) with 90 seconds of recovery in between Tuesday: 2-5 miles easy Wednesday: OFF Thursday: 2-5. What was the time? 0000027440 00000 n Soccer field diagonals are a good one. Components of a Successful Middle-Distance Plan Here are the components of the training plan I'll have you do: #1) Speed Zone workouts I mentioned these above as well. Also running "long" 10-25 minutes once a week is good! 0000001625 00000 n ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! B"B!+Xj@RH& Op6vYg^ldApb bm4/ Its very important that before doing your routine you do a little warm-up, so that your body is activated and is prepared to exercise. SLRDL . just started middle school track today for the distance kids. The same is true for a track workout as opposed to a fartlek over rolling terrain. /Resources Designed using Nevark Premium. If you time it right, it can results in some really fun kicks at the end. Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. 0000002601 00000 n I ran sub 5 in middle school. 3 0000027184 00000 n >> endobj 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): /Type The majority of the free track workouts offered by TrackstarUSA are the same workouts that coaches use at the jr. high, high school, club, college and elite level. R This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. document.addEventListener('DOMContentLoaded', function() { Sit up is a great workout to strengthen and tone the abdominal muscles. 0 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 !5Rjx-yk.2]\!-&dUU9eNh&h``7k5zjjNRX Y_go\!C~v]vRwK4kkV/ZY@|y9iTY)%_MS.\;E1gb$EOOY3'3>S>S&-L/|8NbFVYS^IH|#881Q+p\+sqXa-,(Xd,XY5g,0;0k0000+1[111 $ T l 0000028331 00000 n 0 Jog the sides and push the diagonals for X number of minutes. If these free track workouts are done correctly and at the right time in your training program, you can expect to see great improvements in your track performances. endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream We paly for about 15 minutes. /Outlines <<59e838ba1f7f594a9c4f14068fb381c0>]>> 0000010282 00000 n Third week: 45-second sprint, 60-second jog (7x) Free 2 Run 4 Life is a non-profit organization that invests in others. FridayAm: 34 miles easy PM: Hard workout+teamstretching. . Powered by WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 Life Workout Guide that contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. Runners have to do short sprints at a few times -- getting away from taggers and at the end when they don't want to be last. Figure out the handicap and start your next slowest, then third, etc. Different paces and workouts stress your body in different ways. >> [ Wednesday: Track Workout (speed day) o 300-500 x 3 (300m at 800m pace, 500m at 1600m pace) Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. See information about Hips circuit below for some good stretches. /CS 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. Stereotype busted yet again. /Catalog hTmk0+}Yx -4c]%"18vpv,E$yzl ,X U M6EC"] !aq1b5$\s7 KgM 0oRH6z*lHJ9.NY%m=422FeL]l9,[eb[R DSqdYeuh7D|(88Yv{F5V/h1jb?2T1BkWDG,e; #>7t6RdbduZI}}Q+=Z#&?Zt[gEKEit(2q8}oqm1Po@SQ_RQtMtx-t(E'S;VD~ Those "out" kids then are "it" and have to do the course backwards. 612 "With the increase from rep to rep here, bump it up only about .2 to .3 each time. trailer 0000002071 00000 n After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 LifeWorkout Guidethat contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. 0000021328 00000 n 4 2 //-->. 792 Hill Running (and/or "stadiums") can also help build Strength. %PDF-1.5 90 Minute Middle Distance Practice Plan RequirementsTrackTeam Warmup (15 Minutes) Jogging Warmup: 2-3 Laps, Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles Dynamic Warmup: Arm Swings, Leg Swings Side to Side & Continue Reading 60 Minute Triple Jump Practice Plan They'll race the reps, so be sure to give rest. } You can heat in different ways, you just have to find your favorite. 0000007855 00000 n endstream You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. Start off by taking a monthly planner and write in all the competition dates. 7 All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. << TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. << 0000007335 00000 n R`Xj{zT: oG#`h?DI3_wlB cbi"]9%9%EJAr= R Plyometric training is also a good way to get into top shape. Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. bump again. Z,EL4X8*f +EQB7RNXq_O Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. Keep them busy and keep it short and sweet. /Page Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) If a runner is tagged then they sit down and wait until you say everyone's in. Indian Sprints and relay races with batons if you have enough. << Most days we would run 20-25 minutes. 300 hard 100 easy 400 hard WALK 400 then back down Easy workout, all kids together on the track for supervision.. can be used for sprinters and distance kids.. obj windowHref = windowHref.replace(/'/g, "%27"); <> stream 0000001346 00000 n 0000002301 00000 n set 2 . 0000028691 00000 n font-family: SQMarket-Medium; /PageLabels document.write( endobj 70 0 obj <> endobj 79 0 obj <>/Filter/FlateDecode/ID[<3F529249C2D85727D09493464D523D55><044E4E9D3234406487D01EE3CA798AEE>]/Index[70 17]/Info 69 0 R/Length 63/Prev 111568/Root 71 0 R/Size 87/Type/XRef/W[1 2 1]>>stream 0000028485 00000 n /Group 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. 0000000656 00000 n Rest: 400m walk. Visit our moderation dashboard to view statistics on our moderating activity. Warm-up Before you begin your workout, make sure you warm up properly. Middle Distance Runners and Cross Country/Distance Running: How to Structure and Implement a Training Program for High School Athletes Iowa Track and Field Coaches Clinic December 11th 2008 Jay Johnson - coachjayjohnson@gmail.com Graduated from Douglas County HS (Castle Rock, CO); ran 4:25 . You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. 4-5x800 meter intervals on grass (on some type of soccer, football, lacrosse fields), we did these pretty hard, just fast enough so we could do the whole workout, we wouldn't do this every week. 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. This is where you would warm up for six minutes, run all out for three minutes, and rest for 6 minutes, we would usually do only 2 of these). 7 0 obj Control the range however you like. obj Spin a 6 and the group goes 600m. <>>> 0000005874 00000 n Since the race occurs around your VO2max pace, you must improve your VO2max. Proven Workouts and Training Strategies for H.S. Note: We review 100% of reports submitted. ",#(7),01444'9=82. 9 0000005190 00000 n R >> Girls Hurdle Training Program (100m-400m), 5 reasons high mileage doesnt make you faster, 12 Week 400m/800m Training Program (Program no longer sold), 16 Week 5k Training Program (Coming soon), 20 Week 5k Training Program (Coming soon). Middle Workout Day One ; set 1 . Flat roads will require a different effort than hilly trails. > -1) { Sometimes we play "Devil-Take-the-Hindmost". We'd do a lot of short hills, a lot of drills, and raced once a week during the season. ( M i d d l e S c h o o l T r a c k P r o g r a m) Distance learning: at home game/activity ideas! <>>> Here are a few workouts you can try: 1. The risks are too high, and the stakes are far too low. A good rule of thumb is 3-4 days a week of 30minutes. A fun disguise for intervals is to vary the length by rolling dice or using a board game spinner. Second week: 35-second sprint, 45-second jog (6x) Have the students do two sets of six reps of each exercise. endstream endobj 166 0 obj <> endobj 167 0 obj <>/ColorSpace<>/Font<>/ProcSet[/PDF/Text/ImageC]/Properties<>>>/Type/Page>> endobj 168 0 obj [169 0 R 170 0 R 171 0 R 172 0 R 173 0 R 174 0 R 175 0 R 176 0 R] endobj 169 0 obj <> endobj 170 0 obj <> endobj 171 0 obj <> endobj 172 0 obj <> endobj 173 0 obj <> endobj 174 0 obj <> endobj 175 0 obj <> endobj 176 0 obj <> endobj 177 0 obj <> endobj 178 0 obj <> endobj 179 0 obj <> endobj 180 0 obj [/ICCBased 202 0 R] endobj 181 0 obj <> endobj 182 0 obj [301 0 0 0 0 0 0 160 0 0 0 0 0 0 367 524 524 524 524 0 0 0 0 0 524 0 367 0 0 0 0 0 0 611 566 598 613 536 525 0 654 278 0 0 0 761 638 674 543 0 582 481 581 0 0 852 0 0 0 0 0 0 0 0 0 525 557 460 557 537 401 502 557 307 0 504 320 830 546 537 557 0 417 405 420 557 490 744 0 493] endobj 183 0 obj <> endobj 184 0 obj [301 0 325 0 0 0 706 160 367 367 0 0 367 367 367 0 524 524 524 524 524 524 524 0 524 524 367 367 0 0 0 367 771 590 566 598 613 536 525 676 654 278 477 576 506 709 638 674 558 676 582 481 581 648 587 852 0 0 0 0 0 0 0 0 0 525 557 495 557 545 370 502 546 285 367 504 295 830 546 537 557 0 389 405 396 546 490 744 501 493 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 524] endobj 185 0 obj <> endobj 186 0 obj [301 0 391 0 0 0 0 301 0 0 0 0 0 367 367 397 586 0 0 586 586 586 0 0 0 0 367 0 0 0 0 0 0 614 0 613 632 0 0 676 678 278 0 0 0 786 0 0 583 0 624 501 685 662 0 926 0 684 0 0 0 0 0 0 0 593 0 493 593 552 410 535 562 327 0 540 320 830 562 570 599 0 447 459 438 557 552 773 0 564] endobj 187 0 obj <>stream

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