Track Workout: Week 28

Warmup and stretching
2 laps: 

1st lap jog the turns, stride the straights (elongated strides)

2nd lap jog the turns, accelerate the straights (25 m speed increases till top speed for the last 25 m)

6x70m with walkbacks
3-4min (ample rest)
10x30m with walkbacks (set breaks of ~90 sec after first 5 reps)
3-4min (ample rest)
2x70m.
15x15m with walkbacks (set breaks of ~45 sec every 5 reps). 
Cooldown and stretch

Track Workout: Week 27

Tabata: 4 minutes of 20 seconds sprint, 10 seconds jog  

8 minutes 

4 sets of

10 burpees 

24 pushups

36 bodyweight squats 

run 200 m 

2 minutes rest

Track Workout: Week 26

2 laps: 

1st lap jog the turns, stride the straights (elongated strides)

2nd lap jog the turns, accelerate the straights (25 m speed increases till top speed for the last 25 m)

speed intervals

10 second jog, 10 second sprint: 2 minutes total time

3 minutes

10 second jog, 10 second sprint: 2 minutes total time
4 minutes
sprints:

6x20 w/30 seconds in between; 2 minutes

5x40 w/45 seconds; 3 minutes

4x60 w/45 seconds; 4 minutes

2x80 w/60 seconds; 4 minutes

1x100

Track Workout: Week 25

Plyos/Agility:

Active warm-up
High Knee Skips: http://www.youtube.com/watch?v=Fc-lQq6y_2I
4 x’s 15 yards forward, 5 yards backwards: walk backs.
Single leg Bounding: http://www.youtube.com/watch?v=B4vKD0N8mrU
2 x’s each leg 25 yds: walk backs.  Run up then go.
Double leg bounding:
2 x’s 5 leaps w full stop: same thing as what follows except you come
to a full stop after each bound, reset your shit, and bound again
2 x’s 5 leaps continuous: http://www.youtube.com/watch?v=B4vKD0N8mrU
Lateral bound & stick (http://www.youtube.com/watch?v=3_5yAotpl7I)
2 x 12
1,2 Stick (http://www.youtube.com/watch?v=jDJG8rQQ8No)
2 x 12
Tennis ball drill
4 times through

Shuttle chases

Groups of 4. One person is "it".  That person faces a teammate in shuttle starting position (middle of the cones).   Teammate walks up, jumps straight up, and chooses direction to do shuttle in.  “It” person has to go same way and try to win the shuttle.  “It” person does not jump.  “It” person goes against all 3 teammates then after short break, new person becomes “it”.

Warmup

8x(sprint 50/jog 50): warm-up and gradually getting up to top speed; 

5 minutes rest

12x20 w/20 seconds in between;

2 minutes rest

10x40 w/30 seconds; 

3 minutes rest

8x60 w/45 seconds;

4 minutes rest

5x80 w/60 seconds;

4 minutes rest

3x100 w/ 60 seconds

Cooldown

Track Workout: Week 24

Cleats on.

Active warm up

High Knee Skips: http://www.youtube.com/watch?v=Fc-lQq6y_2I

4 x’s 15 yards forward, 5 yards backwards: walk backs.  

Single leg Bounding: http://www.youtube.com/watch?v=B4vKD0N8mrU

2 x’s each leg 25 yds: walk backs.  Run up then go.

Double leg bounding:

2 x’s 5 leaps w full stop: same thing as what follows except you come to a full stop after each bound, reset your shit, and bound again

2 x’s 5 leaps continuous: http://www.youtube.com/watch?v=B4vKD0N8mrU

15 yard sprints (run through cone at full speed)

2 from chest (work on staying low early and straightening up slowly so that you are fully upright when you hit the cone) 2 from hands and knees2 regular starts (switch feet)
2 walk up, jump straight up, sprint

2 back pedal and have some one say "go" when you get near the first cone

15 yard sprint and stop (get to full speed, come to full stop right after cone (or have someone yell "stop"; chop your feet, drop your butt, force the stop)

2 from chest

2 regular starts

5, 10, 10 shuttles (cone, 10 yards, cone; start in the middle)

2 from chest facing east then west

2 from chest facing north then south

2 regular starts facing north then south

2 regular starts facing east then west

Shuttle chases

Groups of 4. One person is "it".  That person faces a teammate in shuttle starting position (middle of the cones).   Teammate walks up, jumps straight up, and chooses direction to do shuttle in.  “It” person has to go same way and try to win the shuttle.  “It” person does not jump.  “It” person goes against all 3 teammates then after short break, new person becomes “it”.

Cool down.

Track Workout: Week 23

8 x 25yd jog (50%), 25yd run (80%), 25yd sprint (100%), 25yd walk

3 min rest

8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk

6 minutes rest

4 square cone touch: 15 yd x 15 yd box; on 2 of the corners there is a 7 yd x 7 yd box 

3 sets of 2 reps

1:30 min between reps: 4 min between sets

4 minutes rest

Suicides: 

2 reps of

0, 10, 0, 20, 0, 30, 0

2 min between reps

3 min rest

2 reps of

(sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0

2 min between reps

3 min rest

2 reps of

0, 10, 0, 20, 0, 30, 0

30 secs

(sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0

3 minutes between reps

Track Workout: Week 22

Warm Up:

2 laps jog the curves, accelerate up to 100% on the straights

track
200

60 secs 

200
60 secs
jog 50, sprint 50 for 400m
5 min
200
60 secs
200
60 secs
jog 50, sprint 50 for 400m
8 min
Cleats

d points:
2 sets of 2 reps - 30 (yd sprint) in, 10 out, 10 in, 10 seconds fast feet, 30 out, 10 sec rest, 30 in, 10 out, 10 in, 10 secs fast feet, 30 out
cone set up will be: cone, 20 yards, cone, 10 yards, cone
1 min between reps, 5 min between sets o points:
2 sets of 2 reps - 15 (yd sprint) out, 15 in, 5 out, 10 jog, 15 in, 15 out, 5 in, 10 jog, 15 out, 15 in, 30 out
cone set up will be: cone, 5 yards, cone, 5 yards, cone, five yards, cone, 15 yards, cone
1 min between reps, 5 min between sets

Track Workout: Week 21

Warm-Up
All exercises should be at 1:3 rest to work ratio.  Find a group of 3 teammates to run with.
3 x tennis ball drill
3 min. rest
3 x 6 cone drill
3 min. rest
3 x 9 cone drill
3 min. rest
3 x 30 seconds box drill
4 min. rest
20 x 5 yard, 10 yard suicides (0, 5, 0, 10, 0)
4 min. rest
5 sets of 5 25 yard sprints
3 min. between sets

Track Workout: Week 20

3 sets of the 9 cone drill - *Set up a box of cones - 3 rows of 3 cones, evenly spaced, with approximately 10 yards between each cone (a 20 x 20 square with a cone in the middle).  I'll give them coordinates to clarify: 
C1 C2 C3
B1 B2 B3
A1 A2 A3
The drill/1 set consists of 8 cuts. All cuts originate from A2 and go directly to B2 where you then sprint towards appropriate cone in the progression to complete the rep.  An example rep would be: Start at A2, sprint to B2, cut back at full speed to A1.  After you make that one cut, go to the end of the line, or if alone, take a short breather.  So the pattern is: A2, B2, A1, done, rest; A2, B2, B1, done, rest;  A2, B2, C1, done, rest; A2, B2 (stutterstep and go), C2, done, all the way to A2, B2, A2.  Go through clockwise.  For the 2nd set start from laying on your stomach.
You should do the drill in groups of 2-3 to get the proper rest to work ratio.

Box drill:  cones in square, 7 yds x 7 yds
for 30 seconds, shuffle from 1st to second cone, sprint from 2nd to 3rd, karaoke from 3rd to 4th, back pedal from  4th to 1st repeat
1 rep of each direction, 4 reps total, 1:30 between reps
3 minutes

 

4 x 0, 15, 0, 25, 0, 40, jog 40, 40; 2 min between reps

5 min

4 x 0, 15, 0, 25, 0, 40, jog 40, 40; 2 min between reps

Track Workout: Week 19

Warmup

Shorter, faster sprints, more rest:

2 laps of jog 100, stride 1003 minutes rest

4 x tennis ball drill (2 each direction), 3 min

1 x 4 reps of 100 m: 40 secs rest between reps
3 min rest
2 x 6 reps of 70 m: 30 secs rest between reps; 3 min between set
5 min rest
3 x 5 reps of 25 m: 15 secs rest between reps; 45 secs between sets
3 min rest
2 x 6 reps of 70 m: 40 secs rest between reps; 3 min between set
3 min rest
1 x 4 reps of 100 m: 50 secs rest between reps

Track Workout: Week 18

Warmup

800m fartlek; jog 25m, sprint 25m

Rest intervals should be the time your partner needs to compete their set for each of the following 5 exercises.

2 x 60 sec wiper drill. Snap the rope. Pivot and hit the thrower in the chest with the return pass.

4 x 8 reps 10 yard straight in cuts and throws.  Catch with alternating hands.

2 x breakmark shuttle - 5 10 yd shuttles with a break mark throw after each.  One set each side.
3 x suicides - 0,15,0,25,0, huck. Catch a pass on the two in-cuts, pivot and return pass. Snap the rope.

8 x (25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk)

4x100 sprints - rest 1 min between reps

4 min rest

6x70 yd sprints - walk back as rest.

Track Workout: Week 17

3 x 6-cone drill
rest is 3 to 1 so about 45 seconds between reps
2 min rest
3 x 6-cone drill
2 min rest
3 x tennis ball drill
3 to 1 rest to work
2 min rest
3 x tennis ball drill
5 minutes rest
3 x 0, 15, 0, 25, 0, 40, jog 40, 401:30 min between reps
3 min rest
5 x 15 s work* into 40 yd sprints (start one rep every 45 s)
3 min rest
3 x 0, 15, 0, 25, 0, 40, jog 40, 401:30 rest between sets
3 min rest
5 x 15 s work* into 40 yd sprints (start one rep every 45 s)
3 min rest
1 x 0, 15, 0, 25, 0, 40, jog 40, 40
Done.
*Plyo exercises for each set are:
tuck jump (http://www.brassringfitness.com/workout-techniques/tuck-jumps/)
fast feet
mountain climbers (http://www.youtube.com/watch?v=HSTK0XzbFN0&feature=fvw)
toe touch (http://tinyurl.com/7gcrxz - #7 on the list, ignore the medicine ball)
burpees

Track Workout: Week 16

8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk

3 min rest

8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk

6 minutes

4 sets of

25 yards (or 5) continuous double leg bounding for distance

10 stationary lunge jumps

25 yards bear crawls for speed

10 knee tucks for height (stay in the same place)

2 minutes between sets and every time you start a set, start with a different exercise

5 minutes

suicides:

3 x's (sprint) 0, 10, 0, 20, 0, 30, 0

1 min between reps

3 mins rest

3 x's (sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0

1 min between reps

3 mins rest

1 time through the following:

0, 10, 0, 20, 0, 30, 0

30 secs

(sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0

Track Workout: Week 15

Warm Up

3 sets of the 9 cone drill - *Set up a box of cones - 3 rows of 3 cones, evenly spaced, with approximately 10 yards between each cone (a 20 x 20 square with a cone in the middle).  I'll give them coordinates to clarify: 
C1 C2 C3
B1 B2 B3
A1 A2 A3
The drill/1 set consists of 8 cuts. All cuts originate from A2 and go directly to B2 where you then sprint towards appropriate cone in the progression to complete the rep.  An example rep would be: Start at A2, sprint to B2, cut back at full speed to A1.  After you make that one cut, go to the end of the line, or if alone, take a short breather.  So the pattern is: A2, B2, A1, done, rest; A2, B2, B1, done, rest;  A2, B2, C1, done, rest; A2, B2 (stutterstep and go), C2, done, all the way to A2, B2, A2.  Go through clockwise.  For the 2nd set start from laying on your stomach.
You should do the drill in groups of 2-3 to get the proper rest to work ratio.
1 minute between sets
3 minutes rest

Box drill:  cones in square, 7 yds x 7 yds
for 30 seconds, shuffle from 1st to second cone, sprint from 2nd to 3rd, karaoke from 3rd to 4th, back pedal from  4th to 1st repeat
1 rep of each direction, 4 reps total, 1:30 between reps
3 minutes rest
200 m
60 secs rest

200 m
4 minutes rest
4 min tabata 

15s sprint, 15s jog
6 minutes rest
5 x 60m
4 person relay or 20 seconds between sprints
3 minutes rest
5 x 60m
4 person relay or 20 seconds between sprints
3 minutes rest
200m

60 secs rest
200 m

Cooldown

Track Workout: Week 14

Warmup
on the track:
2 reps of 2 laps of jog 50 m, sprint 50 m; 4 minutes between reps 
5 minutes
5 reps of a 4 x 100 m relay or if you don't have enough dudes: 5 reps of 100 m, 30 seconds rest
5 minutes/get your cleats on as fast as you can and move to the field
fake d points:
3 sets of 2 reps - 50 (yd sprint) in, 10 out, 10 in, 10 out, 10 seconds fast feet, 10 in, 10 out, 10 in, 10 sec rest, 10 out, 10 in, 10 out, 10 secs fast feet, 10 in, 50 out; 1 min between reps, 3 min between sets

*if you can't force your pregnant wife to be there to time your 10 seconds, work on your stall counts for counting them

*it looks tough to remember, but it really is just 50, 10, 10, 10, something, 10, 10, 10, something, 10, 10, 10, something, 10, 50.

*you only need 3 cones for this one: a cone (start), 40 yards, a cone, 10 yards, a cone
3 minutes
fake o points:
3 sets of 2 reps - 15 (yd sprint) out, 15 in, 5 out, 10 jog, 15 in, 15 out, 5 in, 10 jog, 15 out, 15 in, 30 out; 1 min between reps, 3 minutes between sets

*you need 5 cones for this one: cone (start), 5 yards, a cone, 5 yards, a cone, 5 yards, a cone, 15 yards, a cone

*you don't need to do this in straight lines, you can do it with slight angles as if you were cutting, which is much easier to do on a lined football field

In order to get the most out of the short distances you have to give 100% when it calls for 100%.  If you do this workout even at 95% you won't be getting the workout necessary to make you better.  So fake points are meant to be run hard.  A 50 yard sprint is a 50 yard sprint, not a fucking 30 yard sprint into a lope.


Cool down and stretch

Footwork is on the horizon...

Just saw this video and wanted to pass it along.  There are some interesting exercises in there...feel free to work them into your workouts.

Last week of Stadiums

52 total stadiums
4 jog big, 2 jog small;
4 sprint big, 2 sprint small 4 jog big;
2 sprint small, 4 jog big;
2 small jog 4 sprint big;
2 sprint small, 4 sprint big;
2 jog small 4 side walk ups both ways;
4 sprint big
4 double legged hops
3 x 20 each calf raises OR 2 x 20 each single legged hops up the small

Track Workout: Week 13

Warm-up

4 min tabata (15 seconds sprint, 15 seconds jog)
6 minutes rest

(10) 0, 5 yd, 0, 10 yd suicides (3:1 work to rest ratio, or run them in a group of four)

2 minutes rest

(5)  0, 10 yd, 0, 15 yd (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest

(3) 0, 10 yd, 0, 15 yd, 0, 20 yds (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest

(3) 0, 10 yd, 0, 15 yd, 0, 20 yds (3:1 work to rest ratio, or run them in a group of four)
3 minutes rest

6 x 100 yard sprints w/ walk backs

15 seconds of listed exercise, then straight into a 40 yd sprint. next one starts 45 seconds after the previous.  complete two sets.

exercises:

tuck jump (http://www.brassringfitness.com/workout-techniques/tuck-jumps/)
push-up
mountain climbers (http://www.youtube.com/watch?v=HSTK0XzbFN0&feature=fvw)
toe touch (http://tinyurl.com/7gcrxz - #7 on the list, ignore the medicine ball)
burpees (http://www.youtube.com/watch?v=c_Dq_NCzj8M)

Track Workout: Week 12

Jog, active warm-up, stretch

Do this entire workout in cleats on grass.

4x100 as follows: 20 jog, 20 stride, 40 sprint, 20 jog; rest 45 sec between 100s

2 sets of 30 yard/4 rep suicide(0-30-0-30-0-30-0-30-0), rest 2 minutes between sets

6x15, rest 15 sec between 15s

6-cone drill: Set up 6 cones in a straight line, ~2 ft apart. Follow

the progression outlined in the attachment, straight through without

rest. Your shoulders should be square the entire time, facing

perpendicular to the line of the cones. It is a progression of

carioca/quick feet/side shuffling. Every turn should be a hard cut;

don't round anything. Do 3 times in each direction.

Tennis ball drill: Set up cones in the pattern described in the email,

~10 ft between each cone. If you have tennis balls, place one on top

of each cone except for the start cone. As you run to each cone, you

pick up the tennis ball and transfer it back to the empty cone. If you

don't have tennis balls, just follow the pattern (which is also

effective but having to control your body enough to place the tennis

ball adds an incredible amount of work). Again, keep your shoulders

facing forward the entire time. Side shuffle across, and backpedal to

move backwards. Do 3 times in each direction.

Cool down, stretch

ACL and Shoulder Prehab

D5 ACL and Shoulder Prehab Routine

To replace the leg workouts, we're adding a 20 minute program to cut down the risk of ACL and Rotator-cuff injuries. The leg portion can be done at the end of any workout (summer league, practice, track workout, gym). The shoulder portion should be done at a workout in a gym. Please do these routines once a week; stay healthy.

Hops: ... set up 5 cones each 1.5 feet apart. {2 minutes}

1. Stand on right leg, and jump over each cone. Land with knee bent and absorb shock. Add arm action for more plyometric benefit. Do each jump one at a time; land and set yourself before doing next jump. When you've done 5 hops, stay on right leg and do 5 in the other direction. (pic 9)

2. Repeat for left leg.

Jumps: {5 minutes}
1. Stand on right leg. Jump as far as you can at a 45-degree angle forward-and-left. Land on your left foot, with left knee bent, and stabilize. Then Jump off left leg at 45 degree angle forward-and-right. Do 10 jumps total (5 off each side). (pics 10-11)

2. Stand on right leg, in power position. Jump as far as you can to your direct left (90 degrees) landing on your left leg (knee bent absorbing shock) in one-leg power position. Jump backwards and turn, landing at your starting position on your right leg facing forward. Do 10 jumps (5 each direction). (pics 12-13)

3. Repeat #2 starting on your left leg, jumping to your right 90 degrees landing on right leg, then jumping back with right leg. Same # of reps

Shoulder prehab -- to be done in gym lying on bench or lying on physioball (chest on ball, feet on ground: {7 minutes}

1. Lying on bench or physioball, hold 1, 3 or 5 lb weights.

Do 15 Y-lifts (pics 14-15),

T-lifts (pics 16-17)

W-lifts (pics 18-19)

L-lifts (pics 20-21).

2. Stand with back against wall. Butt, back, elbows and wrists should be in contact with wall at all times. Start with humerus bone perpendicular to body and elbows at 90 degrees. 5 times, very slowly, touch the tips of your fingers together above your head and return to original position. (pics 22-23)

3. On pull-up bar. First hang for 20 seconds. Then rotate your shoulders in circular motion and stop at different points to hold position for seconds. Find 5 different positions to hold for 5 seconds.

Track Workout: Week 11

Jog, active warm-up, stretch

4 x 200 with 1 min 20 sec rest
2 min rest
6 x 40 with 30 sec between
2 min rest
6 x 40 with 30 sec rest
2 min rest
3 x 100 with 45 sec rest
2 min rest

Cool down, stretch

Stadiums weeks 7-8

50 total stadiums
4 jog big, 2 jog small
4 sprint big, 4 sprint small
2 jog big, 2 jog small
2 sprint big, 2 sprint small
2 jog big, 2 jog small
4 sprint big, 2 sprint small
2 jog big, 2 jog small
2 sprint small, 2 jog small
2 sprint big, 2 jog big, 2 sprint small
4 double legged hops
2 x 20 each calf raises OR 2 x 10-15 each single legged hops up the small

Track Workout: Week 10

Jog, active warm-up, stretch

1x200, rest 45 sec

5x100, rest 30 sec between 100s

8x50, rest 15 sec between 50s
Rest a few minutes or as needed to prepare for the following.

Try and really push yourselves.  Maybe use a partner to race

20 yard sprint rest 10 sec

30 yard sprint rest 20 sec

40 yard sprint rest 30 sec

40 yard sprint rest 30 sec

30 yard sprint rest 20 sec

20 yard sprint rest 10 sec

Cool down, stretch

Track Workout: Week 9

Jog, active warm-up, stretch

Fartlek: 2 laps of sprinting straightaways, jogging curves

Do the following 2x through:

(
2x200 – 45 seconds between 200s

Rest 2 minutes

4x100 – 30 seconds between 100s

Rest 2 minutes

8x50 – 15 seconds between 50s

Rest 3 minutes between sets.
)

5x25 – 15 seconds between 25s

Cool down, stretch