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.