?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! Here you will find useful information for your as a runner or your sun or daughter to run! 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. Distance Learning Daily Fitness Challenges. Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. 0000002540 00000 n A good rule of thumb is 3-4 days a week of 30minutes. =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. 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. 6 0 obj font-style: normal; Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. 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). 0000004275 00000 n 0000007855 00000 n /S Flat roads will require a different effort than hilly trails. 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 . trailer Then do a short, short workout. Visit our moderation dashboard to view statistics on our moderating activity. Those "out" kids then are "it" and have to do the course backwards. 0000024934 00000 n 0000010282 00000 n endobj You can heat in different ways, you just have to find your favorite. H|Qo0RlJkujj=NmuI ?x>] D]ti1EBbXbbW@pzLXY`4+%hNWfzfvs MM4#O;hH0LEx"xNF*~Nk(?"gkV7n] At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. Use the event specific workout links below to help train the right energy system and maximize your potential in your events. Track Drill Sheet Common Exercises 6 x 500m @ race pace. Leave the password field blank to post anonymously. Everyone . Control the range however you like. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); 0000007695 00000 n 0 I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. 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. 0000028639 00000 n Powered by WordPress. set 2 . Rest: 400m walk. Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. 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. 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. endobj trailer /Resources Middle Workout Day One ; set 1 . Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . endstream endobj 508 0 obj<>>>/LastModified(D:20040701103743)/MarkInfo<>>> endobj 510 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>/StructParents 0>> endobj 511 0 obj<> endobj 512 0 obj<> endobj 513 0 obj<> endobj 514 0 obj<> endobj 515 0 obj<> endobj 516 0 obj<>stream Train event specific. Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. Technical jumping form can be perfected later in the season. Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) STARS Participation Rubric. I like to have the kids do a running and stretching warm-up. 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. 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! 200hard 200 easy. Seventh week:. 0 an be used DAILY anytime of the year! 0000005191 00000 n 0000004900 00000 n 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 /S 0 Z,EL4X8*f +EQB7RNXq_O The same is true for a track workout as opposed to a fartlek over rolling terrain. xbbe`b``3 1 Ninth week: 75-second sprint, 30-second jog (7x) 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 . 0 The kids get into the game of chance and cheer and groan depending on the outcome. 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.. Mix up the genders, pair the fastest kids with the slowest kids, etc. document.write( 792 kE|w.R-[+n. 0000002218 00000 n if (document.cookie.match(/(^|;)\s*is_mobile=1/)) { Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. % 9 ] The key to a successful track and field season can be made or broken in the first 35% of the season. The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. 0 /Length /Page All rights reserved. Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. Most days we would run 20-25 minutes. 2023 LetsRun.com, LLC. endstream 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 << Pace: Start at half-marathon and progressively pick it up. Shot Put School Quadrathalon Baseline Test Weight Program Intro. 507 18 '; } 0000028691 00000 n 0000005190 00000 n 0000003396 00000 n endobj 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! 0000001109 00000 n Clear Consistent Choice Develop a process for you athletes to use. << This will help prevent injuries and ensure that you're able to 7 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. Discus School (Release & Power Pos.) TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. 2 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. 165 58 We want you to have the best opportunity to improve in your track event and with these free track workouts you will be able to gain an advantage over your competition. 0000027440 00000 n I only remember doing two hard. Warm-Up Pre-Season: 2x20 meters/set Mid-Season: 2x30 meters/set Late Season: 2x40 meters/set . Middle School Training Plan For: TRACK & FIELD Week 9 Sprint Workout Ancillary Sprint / Field Distance Workout Week 10 Sprint Workout Ancillary Sprint / Field Distance Workout Monday Tempo Run 100-200-300-400-400-300-200-100 @ 75-85% (1:00 Recovery) Sprint Drills 1-11 Core Workout Easy Run BF Strides / Drills Core Workout Then play a game. 12 50% . 509 0 obj<>stream x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ Spin a 6 and the group goes 600m. endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream Thats right! 0000010478 00000 n /Outlines Sixth week. All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. stream I looked through the archived results and found some middle school links from over a year ago but nothing recent. and basic bounding drills are also very good at this time of year. Tenth week: 80-second sprint, 45-second jog (8x). xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- 0 bump again. << 0000027184 00000 n Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. We'd do a lot of short hills, a lot of drills, and raced once a week during the season. Also running "long" 10-25 minutes once a week is good! 0000021328 00000 n R 0000007494 00000 n 1 This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. startxref 0000003236 00000 n 0000000656 00000 n url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), See information about Hips circuit below for some good stretches. Hard workouts some days, a day of fun relays or games as a reward for good behavior. - Off season is the time to develop strength and speed. If a runner is tagged then they sit down and wait until you say everyone's in. 0 h| /MediaBox if (windowHref.indexOf('?') Indian runs and fartleks are good ideas. windowHref += '&'; 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 . 0 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. Warm-up Before you begin your workout, make sure you warm up properly. Jog the sides and push the diagonals for X number of minutes. JFIF ` ` C } else { 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. You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. /Type /Nums 0 >> } 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. <> /Creator h pTCz3{C,Ym.k\f,ndn\S)%02f;Cn(&5MAak23@g$1p211;- B gR639f)${l.=m7N#"|ZE5k29-W )j$EMs q gDv{/'mxkYCQZ{Ni+BH:eb8LN|> /Parent <> By varying those stresses, you're not relying on the same muscle groups at all times. 0 This is where you would warm up for six minutes, run all out for three minutes, and rest for 6 minutes, we would usually do only 2 of these). The "it" kids group grows quickly. 0000028175 00000 n Rest: jog curves of track. /PageLabels 0000028433 00000 n Or is something else going on? Vary up your relays. Squat 20 reps, plank 30 second, crunches 25 reps, jumping jack 10 reps, lunge 25 reps, wall sit 45 second, sit up 35 reps, Butt Kick 20 reps and Push Up 10 reps. TUESDAY. /St If these free track workouts are done correctly and at the right time in your training program, you can expect to see great improvements in your track performances. 0000002301 00000 n 165 0 obj <> endobj xref We would spend about 2-4 weeks of "conditioning" doing these hard workouts about every other day, when the meets came around, we eased back a little. obj <> ",#(7),01444'9=82. The specific tagging area is so that the "it" kids have to hustle to get in that area. The kids tagged and the last to cross the line are the "it" kids. stream 0000022128 00000 n 0000001876 00000 n 507 0 obj<> endobj endobj they post, and view their posts in one place. 95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, After a few weeks, a long run (up to 45 minutes) is helpful. 5. >> Add in plyometric exercises twice per week while allowing two days off in between each one. R Anyone else heard this? 0000027085 00000 n Early January long hills; later use shorter hills but higher reps. (example 20 x 100 ) Tuesday - Recovery Run (60-80 minutes) Wednesday - Repeats. A fun disguise for intervals is to vary the length by rolling dice or using a board game spinner. The other was 4x400, each at 70 seconds, this was right before I ran sub 5. @p pk"{SW:R% KO *6XeI$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) The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. Handicapped races. Run how you feel. R 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. 0000002701 00000 n A lot of kids will want to improve the next time you do it. FridayAm: 34 miles easy PM: Hard workout+teamstretching. Sounds cruel. Women's Middle and Long Distance Track Coach at Cherry Creek HS. 8 0 obj Rest: 90 seconds. B"B!+Xj@RH& Op6vYg^ldApb bm4/ >> If you have a question or concern, email us at letsrun@letsrun.com or call us at our toll-free phone number: View our Terms Of Service for a complete description of our forum policies. 0000006619 00000 n 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. obj 0000000016 00000 n 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. European Indoors Championship Day 2 Official Thread. The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. 222 0 obj <>stream What kind of results can you expect from these track workouts? 0000004702 00000 n 0000000016 00000 n endobj 0000002762 00000 n Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). Most days we would run 20-25 minutes. But it's a good start for many younger runners like I was. 0000003710 00000 n The last person to complete the lap is out. 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) ,eR. OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. anything else? var windowHref = window.location.href || ''; <> xb```b`` AX,W~`aq{@*a~6GuUNenM}MicO[}Nh|u C0' n@s a`[a_F N2,* Lz$axp 0vM:] cB,C viv [qC?$/a: S\ 65-second sprint, 60-second jog (5x) 0000002071 00000 n We'd do a lot of short hills, a lot of drills, and raced once a week during the season. 6. We review 100% of reports submitted. The latest running news, sent to your inbox weekly. 4 0 obj Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . Without cell phones,texting, I pods, Internet. %PDF-1.4 % 1 0 obj % hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream What was the time? The 800m start line. For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. 612 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. When signaled, they explode up, sprint for a set . ( G o o g l e S h e e t s) Plyometric training is also a good way to get into top shape. << if (document.readystate === 'complete') { 0000003067 00000 n $.' Is it just the shoes? The small space makes them do short litle sprints. R endobj <]>> /D 0000002401 00000 n R 9 0 obj %PDF-1.4 % <> "" 11 0 obj Monday - Hills. SLRDL . What do some of the top coaches in the USA think of the ridiculous times? Here is the breakdown of his sample week: Sunday - Long run. just started middle school track today for the distance kids. /Transparency 8 << >> startxref %PDF-1.6 % 0000028485 00000 n Workouts can be adjusted upon your ability. 0000005874 00000 n /Names jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. . obj 0000002879 00000 n Hill Running (and/or "stadiums") can also help build Strength. >> 1 /CS endobj 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. WLFC/'A'= ?^XFp =?y'?K>`1. endobj 0000003563 00000 n Home workout plan for ten week: MONDAY. Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. 0000028331 00000 n They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. endobj Have the students do two sets of six reps of each exercise. By posting you acknowledge that you have read and abide by our. 55-second sprint, 30-second jog (7x) The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. 0000002501 00000 n The rest factor is generally kept short-usually 2 to 3 minutes. As and Bs* Interval training** 4 x 400m; stride or bound lengths of track. We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. 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. ThursdayAM: 3 miles easy PM: 8 miles recovery. 0000003600 00000 n } else { [ 7 Powered by stream Track Star USA is committed to helping all track and field athletes and understands how difficult it is to come across free and unique track workouts. . [ 0000003067 00000 n I remember in middle school our coach have us do these workouts/games for us: 1. Step up upon request_________________________________________________________________________________Day 3- Warm up- 1 mileworkout- 1 Mile medium- hard, hill workout 30 minute, 1 mile jog, 800 hard, Cool down-1 mileStretch and core same as previous_________________________________________________________________________________Day 4- Warm up- 1 mileWorkout-1 mile on track, 3 minute break, 800,3 minute break, 1 lap of stride ( sprint staight, walk curves), 3 minute break, 1 mile on track, 5 minute breakCool Down- 1 mileStrecth and core same as previous_________________________________________________________________________________Day 5- warm up- 1 mileworkout- 3.5 miles mediumCool down- 1 mileStretch and cored same as previous_________________________________________________________________________________Day 6- INTERVAL WORKOUTWarm up- 2 laps extra easyWorkout- 8 laps in 2 minutes 15 seconds rest until gets to 2:15Cool down-2 lapsStrecth 15 minutes extra for day offcore same as day 1_________________________________________________________________________________Day 7- RECOVERY DAY, @font-face { 0000002790 00000 n <>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts. Mn6Q|:8WjYRS#/?)~, HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. Provide context for this post report if relevant. Stereotype busted yet again. Fourth week: 50-second sprint, 45-second jog (8x) Figure out the handicap and start your next slowest, then third, etc. /Title << Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. Proven Workouts and Training Strategies for H.S. /Annots Be sure to follow the prescribed distances and recoveries for best results. Indian Sprints and relay races with batons if you have enough. I ran sub 5 in middle school. 0000001625 00000 n >> Spin a 3 and you run 300m. 1. Get Started xMk@@=vf$9NRn+! 1Md*$r,gCHgH %&c# k8Q/UuQWo-Gnt@jBRLrbGdR: *wF,c9=qL+l$M%'F&)r]zwmz7qt-/i^[ Vs?$OM6($e]p^$t$G-1+inEg06WRGhZ0U1qS'!d5/M6[{j!xd{Af"b5Css3'7F*z72 RO2cS#%wH7v8 Next . Example 4 x mile or 8 x 1,000. <>>> document.addEventListener('DOMContentLoaded', function() { 0000001456 00000 n This workout . If you time it right, it can results in some really fun kicks at the end. R hTmk0+}Yx -4c]%"18vpv,E$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~ 60-second sprint, 45-second jog (6x) FREE!!! 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! <<59e838ba1f7f594a9c4f14068fb381c0>]>> P|n(Q?k|79 ^!(%D0oj(WVPe"M4`]& Third week: 45-second sprint, 60-second jog (7x) '4! 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. Fifth week:. 0000007335 00000 n Thursday - Recovery Run (60 minutes) 0000008692 00000 n font-family: SQMarket-Medium; Will require a bit of work on your end, but set a distance and start the slowest kid first. 0000007049 00000 n It was hard as hell. 0000003796 00000 n The kids run a short course -- 150 to 200 meters. 2 0 obj 0000027600 00000 n 0 0000009395 00000 n Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. << The booklet is an important tool . WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. endobj 0000004089 00000 n //-->. endobj 0 They'll race the reps, so be sure to give rest. endstream 0 Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when <> I ran sub 5 in middle school. Note: 0000028227 00000 n 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 . Manual Focus There are really no training "secrets" hidden within these pages. Start off by taking a monthly planner and write in all the competition dates. } The risks are too high, and the stakes are far too low. Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. 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. 0 "With the increase from rep to rep here, bump it up only about .2 to .3 each time. 0 Written by Shane Trotter Last updated on September 15, 2016 Around the country, schools are investing more into their strength and conditioning programs. 5 Another vital byproduct of this workout is that it will also help to train the body to increase production of phosphate, which is a primary energy source. 0000002973 00000 n 1 One was a small ladder, 300-500-800-500-300.
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