Hello Team!
As you all know, due to today's unpredictable weather we are not having a team practice; instead you all will be having an individual practice on your own. Please look below for your assignments. You are welcome to do these tonight or Saturday/Sunday.
Enjoy the weekend!
- ECHS Track & Field Coaching Staff
INDIVIDUAL WORKOUTS
DISTANCE
- - Warm Up Lap and Stretches (10 min)
- - Endurance Training: 4-6 mile run at 85% OR find a hill about 50 meters long (12-15 reps) at 80%
- - Cool Down Stretches (10 min)
SPRINTS
- - Warm Up Jog and Drills (High knees, A Skips, etc.)
- - 3 sets of: 8x 15 seconds sprinting (75-80%), 40 seconds off (rest), 8 min rest between each set
- - Stretch and mobility work *focus on hip flexors
THROWS
Warm Up Jog and Stretches (10 min)
5 rounds of the following:
- - 20 lunges
- - 15 pushups
- - 10 squat jumps
- - 30sec plank
JUMPS
Warm Up Jog and Drills (do plenty of legs swings)
Long/Triple Jump:
- - Lunge Takeoff Drills: position that is necessary after takeoff (go into a lunge position driving lead knee forward and bringing it parallel to the ground).
- - Single Leg Hops Drill: start off standing on the left leg with the right ankle in the hand and pulled close. slightly drop hips and spring upward with the leg and with the free arm. spring upward and jump as far as you can in this drill. keep jumping for 20 to 30m, then rest for 30 seconds and go on the other leg. rest, and repeat the entire drill 4x.
Cool Down Stretches (10 min)
Hurdles:
- - Jogging Warmup: Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles
- - Dynamics: Arm Swings, Leg Swings Side to Side & Front to Back, Glute Kick Run, Straight Leg Bound, High Knee Run, Backwards Run
- - Static Stretches: Shoulder/Chest, Butterfly, Seated Hamstring, Hip Twist, Kneeling Hip Flexor, Quads, Calves
- - Single Leg Hop Drills (look at long/triple jump for reference)