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1s:QW,{A-B+8j&j At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. 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 The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. We would spend about 2-4 weeks of "conditioning" doing these hard workouts about every other day, when the meets came around, we eased back a little. 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 . Training Middle Distance Runners is without question a challenging, complex, but rewarding part of any Track coach's duties.The nature of the events is such that the athlete has to bring so many ingredients into their quest for excellence - strength, speed, endurance, tenacity, concentration, toughness, confidence, and the willingness to work on these attributes. On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. 6. [ The "Devil Dog" No clue why its called that.. basically a ladder on track.. each lap is done w a percentage of fast then easy running.. 100 hard 300 easy. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), '; 0000010282 00000 n Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk Most days we would run 20-25 minutes. 0000028485 00000 n 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. By varying those stresses, you're not relying on the same muscle groups at all times. jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream 2 0 obj The last person to complete the lap is out. hb```"^f ,` gd88c!C0;S52F3&U[1@L 2// k)UbIIca.u"PD@ 3"'eY(";::bP1 ;nPJu0): 2 x(d:2,?TL+b2,iT1 X, U endstream endobj 71 0 obj <> endobj 72 0 obj <>/Font<>/ProcSet[/PDF/Text]>>/Rotate 0/Type/Page>> endobj 73 0 obj <>stream Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. 222 0 obj <>stream 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. Normally, the "out" kid is done, but they still need to be doing a workout. Manual Focus There are really no training "secrets" hidden within these pages. All rights reserved. /Parent } Regular performance will help you run faster and improve your flexibility. A good rule of thumb is 3-4 days a week of 30minutes. Use the event specific workout links below to help train the right energy system and maximize your potential in your events. I ran sub 5 in middle school. I only remember doing two hard track workouts. Sometimes we play "Devil-Take-the-Hindmost". 1. Warm-Up Pre-Season: 2x20 meters/set Mid-Season: 2x30 meters/set Late Season: 2x40 meters/set . At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. Sixth week. Here at Track Star USA we want you to have the necessary workouts to improve your performance no matter if you are a distance runner or a sprinter, and the best partthese track workouts are free! Control the range however you like. 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. xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- 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 /Creator 1 0000010478 00000 n endstream if (windowHref.indexOf('?') Good to do while you are sitting around watching TV !. if (document.cookie.match(/(^|;)\s*is_mobile=1/)) { "" << ( G o o g l e S h e e t s) bump again. 0000003710 00000 n Workouts can be adjusted upon your ability. Designed using Nevark Premium. The kids tagged and the last to cross the line are the "it" kids. h| The small space makes them do short litle sprints. } else { /Names H|Qo0RlJkujj=NmuI ?x>] D]ti1EBbXbbW@pzLXY`4+%hNWfzfvs MM4#O;hH0LEx"xNF*~Nk(?"gkV7n] >> 1 0000002601 00000 n 0000028639 00000 n Have the students do two sets of six reps of each exercise. JFIF ` ` C Technical jumping form can be perfected later in the season. endobj Early January long hills; later use shorter hills but higher reps. (example 20 x 100 ) Tuesday - Recovery Run (60-80 minutes) Wednesday - Repeats. 7 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 2 <> HWMsF*R"7Jcs08"`z007"iymWR*t==,/.gX3{g3r{B /KhX7R|-s"A]a2]T\e;KfMFea@eVETsf5 6 IMPORTANT: If you try to change the workout and run at a different pace, run further or shorter than the prescribed distance and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your workout was intended to train. ] ] Women's Middle and Long Distance Track Coach at Cherry Creek HS. 0 0000001876 00000 n 0000002990 00000 n 11 0 obj I only remember doing two hard. Proven Workouts and Training Strategies for H.S. 0000027600 00000 n <> WLFC/'A'= ?^XFp =?y'?K>`1. I ran sub 5 in middle school. Here you will find useful information for your as a runner or your sun or daughter to run! Distance Learning Daily Fitness Challenges. ); 10 60-second sprint, 45-second jog (6x) % >> [ 0000008692 00000 n %PDF-1.4 % % Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. Keep them busy and keep it short and sweet. 0 endstream 0000003067 00000 n <>>> We are about running, faith and sharing in community to care and support others. Rest: 400m walk. Middle Workout Day One ; set 1 . 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. Here are a few workouts you can try: 1. /Length You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. /Resources As and Bs* Interval training** 4 x 400m; stride or bound lengths of track. By posting you acknowledge that you have read and abide by our. obj Home workout plan for ten week: MONDAY. WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. '4! 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. 0 We paly for about 15 minutes. /JavaScript obj /Catalog Fifth week:. 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. %PDF-1.6 % 0000004900 00000 n 5. R If you wish to continue the tradition of maintaining dominance in USA athletics and most specifically track and field, we recommend that you try these free workouts and increase your performance to levels your competition only dreams of. 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. 0000028587 00000 n @p pk"{SW:R% KO *6XeI$rZ{93L5r{gY WVz WT$@v5qhZQOr44;*d~+9lJK+yEMdZN|"apg+3xCj+0m[;tdR|\hT%+5"w~gFQT3T&5idB0*Uu42 &b}gx\/7*%7E:[qmeN//3X`XiXU/r\xpBJHYy6,2/i.LJWgxt5u_sgqqzNkWAN0;9Q#ma}y*K8vuh0'P*WQ["HOj@h^GKl O*jodKT) Warm-up Before you begin your workout, make sure you warm up properly. Ninth week: 75-second sprint, 30-second jog (7x) Note: 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~ 12 50% . FridayAm: 34 miles easy PM: Hard workout+teamstretching. Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and hamstrings and strengthen the core. Start off by taking a monthly planner and write in all the competition dates. an be used DAILY anytime of the year! 0000003067 00000 n This was created by monitoring an 8th grader. 0000004457 00000 n The booklet is an important tool . 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 h pTCz3{C,Ym.k\f,ndn\S)%02f;Cn(&5MAak23@g$1p211;- B gR639f)${l.=m7N#"|ZE5k29-W )j$EMs q gDv{/'mxkYCQZ{Ni+BH:eb8LN|> Create your own unique website with customizable templates. 0 WAL$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 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. 0000001456 00000 n 0000028743 00000 n [cWC_6!occewLFOeX35G-TVH1*_Mpj =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? /DeviceRGB ,eR. /Filter 0000001625 00000 n and for each animal one to three taggers are assigned and like Carlotte you call out an animal and they run across the field (Btw this is an outdoor activity) while the taggers chase them but if the runners get to the other side of the field fast enough then they are safe. The key to a successful track and field season can be made or broken in the first 35% of the season. It was hard as hell. What was the time? 0000008953 00000 n I remember in middle school our coach have us do these workouts/games for us: 1. 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 0000001810 00000 n >> startxref The booklet is an important tool for this plan and can be downloaded HERE. }); The specific tagging area is so that the "it" kids have to hustle to get in that area. 0000001346 00000 n Does anyone have any other ideas or links for cool ideas/ fun games for middle school boys and girls to participate in to livin up practice? Sit up is a great workout to strengthen and tone the abdominal muscles. TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. 1 endobj P|n(Q?k|79 ^!(%D0oj(WVPe"M4`]& The same is true for a track workout as opposed to a fartlek over rolling terrain. << trailer Second week: 35-second sprint, 45-second jog (6x) 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. Day 1- Warm Up- 1 mile easyWorkout-long run 5 miles on sidewalkcool down-run 2 laps around track easystretch- 15 minutescore-4 sets of 50 crunches, 5 sets of 10 push-ups, 5- 1 minute plank on flat or both sides_________________________________________________________________________________Day 2- Warm up- 1 mileWorkout- 1 mile HARD,400 HARD,Cool down-- 1 mileStretch and Core- Same as day 1. I looked through the archived results and found some middle school links from over a year ago but nothing recent. The "it" kids group grows quickly. 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. %PDF-1.4 % document.write( 0000000016 00000 n You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. After looking back on it, these workouts were easy as shit. } Middle School Distance Track Workouts - Workout Schedule Workout Schedule Here you will find useful information for your as a runner or your sun or daughter to run! 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. 0 :Xa>LD. 0000001109 00000 n You can heat in different ways, you just have to find your favorite. European Indoors Championship Day 2 Official Thread. We'd do a lot of short hills, a lot of drills, and raced once a week during the season. R Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . /S << Discus School (Release & Power Pos.) The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. endobj 0000007335 00000 n Since the race occurs around your VO2max pace, you must improve your VO2max. Example 4 x mile or 8 x 1,000. 0000002701 00000 n 0000007695 00000 n set 3 ; set 4 . Once the runners pass, they have to continue doing the course backward to the start. We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. 0000003236 00000 n Then play a game. 0000005190 00000 n endobj /CS ",#(7),01444'9=82. Create your own unique website with customizable templates. Distance learning: at home game/activity ideas! FREE!!! font-family: SQMarket-Medium; SLRDL . 0000027184 00000 n 0000028691 00000 n << Track Drill Sheet Common Exercises 6 x 500m @ race pace. Designate that all competitions are hard training days because the athletes will go 100% in these meets. We'd do a lot of short hills, a lot of drills, and raced once a week during the season. 0000005874 00000 n Hard workouts some days, a day of fun relays or games as a reward for good behavior. Or is something else going on? Shot Put School Quadrathalon Baseline Test Weight Program Intro. 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): 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 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. Eighth week:. Also running "long" 10-25 minutes once a week is good! endobj 0000002790 00000 n endobj Flat roads will require a different effort than hilly trails. endobj Soccer field diagonals are a good one. endobj <]>> //. . This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. 0000003796 00000 n windowHref = windowHref.replace(/'/g, "%27"); The 800m start line. R You will work on balance and core strength and get your heart rate with plank exercise. 5 0 obj 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 . 3 0 obj 65-second sprint, 60-second jog (5x) 0000002071 00000 n 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. 0000005191 00000 n Anyone else heard this? Then do a short, short workout. Powered by See information about Hips circuit below for some good stretches. "With the increase from rep to rep here, bump it up only about .2 to .3 each time. 2023 LetsRun.com, LLC. 0 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. 0000003563 00000 n The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts. 0 They'll race the reps, so be sure to give rest. But it's a good start for many younger runners like I was. 0000028331 00000 n OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. they post, and view their posts in one place. windowHref += '&'; /Pages url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); 0000024934 00000 n What do some of the top coaches in the USA think of the ridiculous times? Those "out" kids then are "it" and have to do the course backwards. 0000028433 00000 n endobj 7 0 obj /Nums 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. Visit our moderation dashboard to view statistics on our moderating activity. Pace: Start at half-marathon and progressively pick it up. stream When signaled, they explode up, sprint for a set . Plyometric training is also a good way to get into top shape. Monday - Hills. 165 58 A lot of kids will want to improve the next time you do it. 507 0 obj<> endobj x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ 0000002540 00000 n The other was 4x400, each at 70 seconds, this was right before I ran sub 5. Thursday - Recovery Run (60 minutes) /S } else { B"B!+Xj@RH& Op6vYg^ldApb bm4/ We play the game a few times. 0000008037 00000 n What kind of results can you expect from these track workouts? Different paces and workouts stress your body in different ways. <> 0000002879 00000 n stream /Type obj 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. I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. 200hard 200 easy. anything else? font-style: normal; << 0 Rest: 30s between each. 0000028537 00000 n We review 100% of reports submitted. > -1) { 75 meter all out sprints with little rest (30 seconds), did about 10 of these, they got pretty tiring, when I was only 11 years old, I thought I was going to die or something! Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. R R`Xj{zT: oG#`h?DI3_wlB cbi"]9%9%EJAr= 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. Is it just the shoes? Provide context for this post report if relevant. Vary up your relays. Team leaders per group will be helpful. Third week: 45-second sprint, 60-second jog (7x) 55-second sprint, 30-second jog (7x) Jog the sides and push the diagonals for X number of minutes. Workouts can be adjusted upon your ability. /Contents xref 612 0000007255 00000 n obj Clear Consistent Choice Develop a process for you athletes to use. Middle school is not the time to engage in extreme training practices to improve your sprint speed. 0000008930 00000 n 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). Figure out the handicap and start your next slowest, then third, etc. endobj font-weight: 500; stream 9 0 obj 0000002762 00000 n endobj ThursdayAM: 3 miles easy PM: 8 miles recovery. xref Workout 8 - 4 x 4:00. 0 R The risks are too high, and the stakes are far too low. 0000010431 00000 n I like to have the kids do a running and stretching warm-up. 0000002973 00000 n 0000004089 00000 n src: 0000002218 00000 n 8 0 obj After a few weeks, a long run (up to 45 minutes) is helpful. Will require a bit of work on your end, but set a distance and start the slowest kid first. Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) 509 0 obj<>stream 0000022128 00000 n Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. /D Official 2023 Tokyo Marathon Discussion Thread / Cam Levins Tokyo Marathon prediction thread, friend's Strava profile photo is almost obscene. %%EOF Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when 792 HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. 0000000016 00000 n 0000006619 00000 n ?#zg9ans#u}I5m9z.i&HL@wl] %PDF-1.4 165 0 obj <> endobj Run how you feel. 0000004275 00000 n if (document.readystate === 'complete') { 0000007855 00000 n The kids run a short course -- 150 to 200 meters. } /Outlines Distance learning: Mindfulness and Meditation, Distant learning: at home workout resources (for parents and kids), How to support kids and teens during pandemic, Information for Parents about Exercise and Healthy Habits, Middle School Extra Credit: Sports Trivia, Ms. Tsagalakis P.E. 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) Z,EL4X8*f +EQB7RNXq_O Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. This will help prevent injuries and ensure that you're able to <>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. Stereotype busted yet again. Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. 70-second sprint, 45-second jog (6x) >> 0000007049 00000 n windowHref += '? 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.