Spring Break Workouts

I hope all of our athletes and families are ready for a great spring break! (And starting a little early too.. NO PRACTICE FRIDAY MARCH 27!)

The coaches have asked that the athletes continue to workout over the break to ensure they don't lose the endurance and strength that they just spent two weeks working hard to attain. 

SPRINTERS' WORKOUT:

Monday	Tuesday	Wednesday	Thursday	Friday
Warm-up/Stretch Stations (go through twice) 15 push-ups 30 lunges 30 second wall-sit 25 crunches 15 burpees 25 squats 50 meter sprint (or the length of a short neighborhood block) 5 minute jog Stretch	Warm-up/Stretch Running On the track- 100M, 200M, 300M, 400M, 200M, 100M. (No more than 7 minutes between each run). On a treadmill- Run .25 mile (this is 400M) Walk .25 mile Repeat until you get to 2.5 miles In the neighborhood- Sprint between two lightposts, jog until you see the next lightpost, sprint again (repeat for 30 minutes) Stretch	Warm-up/Stretch Stations (go through twice) 15 push-ups 30 lunges 30 second wall-sit 25 crunches 15 burpees 25 squats 50 meter sprint (or the length of a short neighborhood block) 5 minute jog Stretch	Warm-up/Stretch Running On the track- 100M, 200M, 300M, 400M, 200M, 100M. (No more than 7 minutes between each run). On a treadmill- Run .25 mile (this is 400M) Walk .25 mile Repeat until you get to 2.5 miles In the neighborhood- Sprint between two lightposts, jog until you see the next lightpost, sprint again (repeat for 30 minutes) Stretch	Warm-up/Stretch Running Run for 35 minutes. Stretch A LOT afterwards. J

LONG JUMPERS' WORKOUT:

Dear Jumper, Please make every effort to complete each day’s workout. As you may know we have a track meet the Wednesday we return from spring break and we want you to be prepared. You have put in a lot of hard work up until this point and your coaches do not want you to lose what you’ve gained. It is important for you to do physical activity on your own even though the team is not practicing together. Please know that your coaches will be able to tell if you have not done the workouts when we resume practice. Please sign the last page of this workout schedule and have your parent/guardian sign off as well.

Have a great spring break.

-Coach Trayce

Monday-Stations

• 5 minute run (treadmill, track, park or sidewalk/street)
• 25 jumping jacks
• high knees-30 meters
• butt kicks
• Power skips/Cherry pickers (go for height)
• 25 squats
• 15 pushups
• 25 crunches
• 15 burpees
• wall sits (15 seconds)
• wall jumps (15 seconds)
• line jumps (15 seconds)
• 50 meter sprints x4
• repeat entire routine including the 5 minute run
• stretch

Tuesday-Running

• If you are running on the track: Begin with 1 lap warm up and then do your drills-see last page. Then complete a ladder at 100 meters-200 meters-300 meters-400 meters-500 meters-300 meters-100 meters. Allow full recovery-no more than 7 minutes between each run. Remember to work on your form (Is your head still and level? Are your arms moving properly? Are you running on your toes? Are you staying in your lane? Are your knees coming up high enough? Is your face relaxed? Are you breathing? Are you working hard??). Cool down with 1 easy lap and then stretch.
• If you are running on a treadmill: Begin with 5 minute warm up and then do your drills-see last page. Then run 400 intervals (that would be .25 miles). The first 400 should be at a fast pace, then walk 400 meters. Repeat this for 2.5 miles-remember you are technically only running half of that! End with an easy 5 minute job and then stretch.
• If you are running on the street: Begin with 5 minute warm up and then do your drills-see last page. Next complete a 30 minute light pole run. You will begin sprinting at full speed to the first light pole you see. After passing it begin to slow down. Do not come to a sudden stop or begin pounding your legs. This will hurt your shins in the long run! After slowing down walk to the next light pole. You will then alternate with a sprint and then walk to the each light pole for 30 minutes. Cool down for 5 minutes and then stretch.

Wednesday/ Friday -Jumping

• Warm up with a nice easy 5 minute run and then do drills.
• Next go through each of the following long jump drills. Each drill should be about 40 meters and repeated 2-3 times.

• High knees (dorsiflex-toe pointed toward knee; plantar flex-as you come down toes strike track)
• butt kicks (I should hear the sound when it hits your butt)
• A.  B. and C skips
• A skips are normal
• B skips scrape the ground with your foot
• C rhythmic skip from shoulder out to side
• Bunny hops (dorsiflex on the way up, plantar on the way down)
• Quick feet (small, fast quick steps moving forward)
• Lunges with a high knee (emphasize arm movement. back straight. head up high)
• Power skips (as much arm and knee drive as possible)
• Chicken hops (knee tuck jumps for height)
• Bounding
• Then do a nice 10 minute run at a moderate pace and then stretch

Thursday-Running

• warmup with a nice 5 minute jog and then complete a 30 minute run

Throwers Spring Break Workout

Stretching you will do this every day

1. Sit on the floor and put legs out straight, bend forward as far as you can and 

hold for 30 seconds (Repeat 5 times)

2. Spread legs out in a “V” stretch to the right and hold for 30 seconds, stretch to 

the left, hold for 30 seconds. (Repeat 3 times each side.)

3. Pull legs in and put the soles of your feet soles together (we call this a 

butterfly stretch) Press inner thighs down with elbows and hold for 30 

seconds. (Repeat 5 times)

4. Stand on your feet and raise your hands over your head and stretch and 

reach as high as you can, hold for 10 seconds and then bend at the waist and 

touch your toes or the ground, hold for 10 seconds before stretching to the 

ceiling. (Repeat 5 times)

5. Sit on floor and cross right leg over left, twist and put right elbow over right 

leg and look over shoulder while pressing elbow on inner right knee. Repeat 

other side and hold each side for 30. Repeat 5 times each side.

6. Lie on your back and lift your legs over your head and carefully stretch your 

lower back. Hold for 30 seconds and repeat 5 times.

These drills will be done Monday, Wednesday, and Friday

1. Wall jumps 60 seconds Repeat 3 times

2. Wall Sits 30 seconds each, back is to be against the wall and knees bent so 

you could sit a cup of glass there and it would not fall off.

3. Planks- lay on floor in a push up position; rise up on the elbows and toes 

keeping body straight in a parallel position. Hold for 30 seconds. Repeat 5 

times.

(do not forget to stretch each day)

These Drill are done Tuesday and Thursday

(do not forget to stretch each day)

1. You will do 15 (Good) pushups  (no shooting the moon)

2. Crunches knees bent arms crossed over chest. Do 25    Repeat 1 time.

3. Go for a 20-minute run or power walk. If you are powerwalking you should 

be walking at least 30 minutes. Walking must be completed with out 

stopping.

Please ask a parent or guardian to sign your workout and return to your coach upon 

returning to practice.

____________________________________________

This signature verifies that this athlete did complete the Spring Break workout. Thank You