middle school track workouts pdf

6 Women's Middle and Long Distance Track Coach at Cherry Creek HS. Tuesday AM: 34 miles easy PM: Hard workout plus team stretching. 7 SLRDL . Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. 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. 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 Create your own unique website with customizable templates. 0000027138 00000 n Shot Put School Quadrathalon Baseline Test Weight Program Intro. 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 . 0000001109 00000 n Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); 70-second sprint, 45-second jog (6x) 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.. <> Is it just the shoes? 0000008037 00000 n anything else? they post, and view their posts in one place. This workout . << /Outlines This will help prevent injuries and ensure that you're able to Fifth week:. /Filter an be used DAILY anytime of the year! 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. 0000007494 00000 n Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . 0000028691 00000 n 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. endobj 0000003236 00000 n FREE!!! Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. 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 { 0000021328 00000 n 0000002540 00000 n 9 Eighth week:. 95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, Good to do while you are sitting around watching TV !. The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. Rest: 400m walk. 3 0 obj Here you will find useful information for your as a runner or your sun or daughter to run! 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. windowHref += '&'; 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. 2 0 obj 0000007255 00000 n 1 0000008953 00000 n Run how you feel. A good rule of thumb is 3-4 days a week of 30minutes. Flat roads will require a different effort than hilly trails. 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. 0000003796 00000 n 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. Those "out" kids then are "it" and have to do the course backwards. R //. 6 0 obj url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); 0000003600 00000 n You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. 0000001876 00000 n 0000005874 00000 n Designed using Nevark Premium. 1 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\ 0000004702 00000 n They'll race the reps, so be sure to give rest. Designate that all competitions are hard training days because the athletes will go 100% in these meets. Will require a bit of work on your end, but set a distance and start the slowest kid first. % endobj 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. Written by Shane Trotter Last updated on September 15, 2016 Around the country, schools are investing more into their strength and conditioning programs. Rest: 90 seconds. FridayAm: 34 miles easy PM: Hard workout+teamstretching. %PDF-1.6 % . trailer kE|w.R-[+n. But it's a good start for many younger runners like I was. windowHref += '? "    " + HWMsF*R"7Jcs08"`z007"iymWR*t==,/.gX3{g3r{B /KhX7R|-s"A]a2]T\e;KfMFea@eVETsf5 6 jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. Hill Running (and/or "stadiums") can also help buildStrength. 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 kids tagged and the last to cross the line are the "it" kids. B"B!+Xj@RH& Op6vYg^ldApb bm4/ 0000010431 00000 n 55-second sprint, 30-second jog (7x) /Pages 0000002218 00000 n The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts. They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . 0000004900 00000 n ] 0000002401 00000 n 0000027440 00000 n JFIF ` ` C Here is the breakdown of his sample week: Sunday - Long run. ( G o o g l e S h e e t s) Next . If you time it right, it can results in some really fun kicks at the end. The latest running news, sent to your inbox weekly. << Proven Workouts and Training Strategies for H.S. A fun disguise for intervals is to vary the length by rolling dice or using a board game spinner. Train event specific. R I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. 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 1 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 obj Warm-up Before you begin your workout, make sure you warm up properly. 0 Normally, the "out" kid is done, but they still need to be doing a workout. Have the students do two sets of six reps of each exercise. 0000007695 00000 n Cardio Conditioning 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. What do some of the top coaches in the USA think of the ridiculous times? Discus School (Release & Power Pos.) /Transparency What kind of results can you expect from these track workouts? and basic bounding drills are also very good at this time of year. windowHref = windowHref.replace(/'/g, "%27"); 0000022128 00000 n /CS 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). 0000028175 00000 n << 0000002601 00000 n . Since the race occurs around your VO2max pace, you must improve your VO2max. % 0 stream << xref Utilizing the Strength Continuum Anaerobic sports training needs 4x per week 1 body part per day Work larger muscle groups early in the week to allow for recovery on competition day Work smaller muscle groups and core later in the week Anaerobic/Aerobic sport training needs 3x per week Lower body Upper body Olympic arms and core 0000007335 00000 n I like to have the kids do a running and stretching warm-up. 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. 0000010282 00000 n 5 0 obj $.' 0000028639 00000 n ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! Seventh week:. 0000004457 00000 n [c=c%cz07Y|zH 3!'{|9*B 0000003710 00000 n 0000001625 00000 n Add in plyometric exercises twice per week while allowing two days off in between each one. /Page I looked through the archived results and found some middle school links from over a year ago but nothing recent. We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes.

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