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