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