UCR Track and Field Members,
|
|
- Earl Washington
- 5 years ago
- Views:
Transcription
1 UCR Track and Field Members, We hope that you have enjoyed this brief break from structured training the past few weeks and that you have taken time to recover both mentally and physically. As you begin your summer training, we would like you to remember a few things: 1. When you begin training, train with your future goals in mind. All of you should have the goal of scoring as many points as possible at Big West, and many of you should be preparing your minds for the Regional and National level. Becoming a champion is never an accident; it takes being deliberate and consistent with your form, focus, and effort. If possible, find a training partner and push each other to be better every day. 2. Do your best to not skip a day. If you are traveling or have some other sort of limitation, try to get as close to the workout as possible. If you need ideas for workout substitutes, let us know and we can give suggestions. This training is intended to progressively lay a base for the fitness, power, and work capacity that you will need on the track and in the weight room heading into fall training. 3. The best training in the world will never make up for deficits in sleep, and poor hydration and diet. If you need to improve in one or all of these areas, this summer is the perfect time to set new habits. Once you return to school, you will have just over 3 months to prepare for the start of the season. You must put the work in this summer not only so you don t get dusted in our fall workouts, but also so that you don t get injured. Training for Track and Field is not easy, but this is the sport that you have been blessed in, and we expect each of you to get a little bit better every day. If you have any questions about the summer training/lifting, feel free to contact us by (daniel.newell@ucr.edu / nathan.browne@ucr.edu) or by phone (Coach Dan: / Coach Browne: ). Have a smart summer of training!! Coach Dan / Coach Nate UNIVERSITY OF CALIFORNIA TRACK AND FIELD RIVERSIDE, CALIFORNIA (951) FAX: (951)
2 Expectations for 2015 Summer Training 1) **DO NOT BURN OUT TRAINING TOO HARD EVERY DAY** Stay consistent through your training and always leave some left on the track for the next workout this summer. You need to be able to report fresh and ready to train with the coaches and not burnt out because you pushed too hard this summer. Follow the plan and be consistent. 2) Complete all workouts in summer training manual. 3) On recovery days it is important to get out and be active - riding bike, swimming, or playing a sport you enjoy. 4) Call or for assistance if you do not understand the workouts. Goals will be achieved if the work is done correctly. 5) Eat proper foods and consume the necessary nutrition to compliment your training. Limit fast food intake, soda, alcohol and processed foods. 6) Hydration is important!! Workout in the morning to avoid workouts in the heat. Limit/Avoid mid-day training sessions in the heat. Complete workout before 10:00am if possible. 7) Try to complete all workouts on the grass or soft surfaces to avoid injury. (Hill/Stadium workouts might have to be done on pavement). 8) Great accomplishment on the track and in the classroom is due to dedication in all areas of life. If you are serious about academics and your track and field career your free time, sleep, training, summer classes, and all extracurricular activities will be lived accordingly to achieve your goals. Find discipline within yourself, pride in your team and a desire to be better than the year before. 9) Look into taking yoga (It worked for Kojin when he went) or pilates on one of your recovery days (Tuesday, Thursday, Saturday, Sunday). 10) MAIN FOCUS Stay active and maintain or increase strength levels from last year and increase fitness level from last year. These workouts are here for your success. If you play basketball for 2 hours or do a triathlon on Saturday, or hike miles, all of these activities are great for our goal of being fit next pre-season. 11) Hit the weights consistently, but switch it up if you need to. If it is a hill run day but you feel like playing a couple hours of basketball instead, that s OK. Just be sure to be consistent in the weight room and in your activity level. 12) Lastly, complete the work with the mindset of being healthy and strong coming in for the fall quarter.
3 Strength and Conditioning Summer Information Weight Room Summer Hours Begin Finals Week (Monday, June 8th): Monday-Thursday 7am-3pm; Friday 7am-12pm Contact: Gary Heron Justin Blatner Office # Office # Cell# Cell # gary.heron@ucr.edu Justin.blatner@ucr.edu Website for all sports except track and field: Track and Field website: Your workouts are posted under the Workouts tab. Each sheet has the entire lifting program for that phase and has space for you to record your weights and carry with you. There will also be a sheet for your speed and agility work. Under the Agility tabs will have descriptions and videos of drills if you need clarification. If you have further questions don t hesitate to get in touch with your strength coach and we ll assist you. The summer is the defining part of your training year. A good summer of training can pay big dividends for years to come and if we want to continue to make strides in our performances we have to dig in and commit to doing the work. If you are in the area come in and lift. If you need help finding a place close to home let us know and I ll try to help find something for you. There is no excuse not to invest in your craft and make yourself and your team better. Have a great summer and I ll see you in the fall.
4 Hydration / Nutrition / Rest and Sleep Here are a few common sense hydration, nutrition and rest for an elite athlete. I also encourage you to look up the following for more in-depth study on your own. Important Important Important 1) Hydration a. You are dehydrated if o You are thirsty o Your pee is dark or florescent yellow o You workout in warm conditions for a lengthy amount of time with no fluids, you are dehydrated. b. Hydrate by o Drinking water during the day o Drinking sports drinks during and after exercise (with a carbohydrate level of 7% or less) 2) Nutrition a. You are not eating right when o You choose McDonalds over Subway o You eat every meal until you are so full it hurts o You are constantly tired o Everything you put on your plate is a shade of brown o You don t consume some form of carbohydrates/sugars & proteins within 1 hour of workout o You don t know what to eat b. You are eating right when o You put down the donut and pick up the fruit/bowl of cereal o You eat until you are content not stuffed o You have energy to get through the day o The food you eat has color o You consume some form of carbohydrates/sugars & proteins within 1 hour after working out workout o You make good choices about your diet 3) Sleep and rest for productive workouts a. You are not resting/sleeping right when o You are not getting 8 hours of sleep a night (look up studies on sleep deprivation and athletics) o You are constantly tired, hurt, injured or don t have enough energy to start/finish workouts o Your sleeping patterns are not routine b. You are resting/sleeping right when o You are getting 8-9 hours of sleep a night (more is generally not needed) o You are recovered between workouts and staying healthy o You are in a routine with your sleeping patterns and lifestyle
5 Phase I - IV (June 22 nd Sept 27 th ) Monday Acceleration/Speed Development/Plyos/Weights Tuesday Recovery/Fitness/Core Wednesday Tempo (Endurance)/Fitness/Weights Thursday Recovery/Fitness/Core Friday Hill Strength/Strength Endurance/Weights Saturday Recovery/Endurance Sunday - Rest Notes: 1) Tuesday/Thursday workouts are meant for recovery and fitness - Complete activities on your own a. Easy run b. Yoga/Pilates c. Swimming d. Biking/Elliptical e. Ultimate Frisbee f. Activity of your choosing ** Plus - Core circuit routine of choice (Back, Meathead, Myrtl, Pedestal #1, Special Abs) 2) Monday/Wednesday/Friday workouts should not last more than 1.5 to 2 hours 3) Saturday s workouts are designed to be an easy run or active recovery of hiking, biking, swimming etc m runners should use this workout as a flush for the system m - 400m hurdlers-800m runners should use this to increase their strength abilities to handle higher volume training Complete workouts and maintain consistency toward fitness goals and arrive healthy and hungry for a great season!
6 Phase I (June 22 nd July 12 th ) 3 weeks Monday: Speed/Power Development *Warm-up: 5-10 min jog, dynamic stretching, 3-4 Sprint Drills of your choice to get body loose *These sprints should NOT be max effort. Concentrate on proper running form* *Complete backward runs immediately after forward sprints then take the prescribed rest* Week #1 3 x (50m sprint forward/50m backward run 2 min rest 100m sprint forward/100m backward run 4 min rest) Week #2 4 x (50m sprint forward/50m backward run 2 min rest 100m sprint forward/100m backward run 4 min rest) Week #3 5 x (50m sprint forward/50m backward run 2 min rest 100m sprint forward/100m backward run 4 min rest) *Warm-down 5 min jog/4x8 Hurdle Over-Unders/Weights* Active Recovery Your choice (see list) 400m & 800m runners encouraged to run of 20+ minutes Core circuit of choice Wednesday: Aerobic Development Warm-up 6-8min, Stretching holds of 10-12sec BPM heart rate complete workout on Grass, Dirt, Trails (NOT ON PAVEMENT IF POSSIBLE) Week #1 Group A - 5 x 1 min on/1 min off Group B - 5 x :45sec on/1 min off (steady run of medium/hard effort for 1 min and jog easy for 1 min DON T WALK) Week #2 Group A - 6 x 1 min on / 1 min easy Group B - 6 x :45sec on/1 min off Week #3 Group A - 7 x 1 min on / 1 min easy Group B - 7 x :45sec on/1 min off *5:00 Warm-down/Stretch/Weights* Thursday: Recovery Active Recovery Your Choice + 8 min abs (30 sec of Abs/30 sec of rest x 8) Everyone Rope or Hurdle Stretching Routine for holds of seconds for flexibility Friday: Running form/strength Endurance/Core Strength Warm-up-8-10min Week #1-3 Choice of Stadiums or Hills Start with 8 reps and add one rep every week. Group A = 8x8 sec powerful form running Group B = 8x6sec powerful form running FOCUS: Full-push from leg that strikes the ground, high knees, ankle dorsi-flexed (toe up), use your arms, keep upper body directly over your foot strike *Warm-down 5 min/stretch/weights* Saturday: Group A min Active recovery or cross country run preferred Group B min - Active recovery Sunday: Complete Rest or Active Rest as desired
7 Change of Pace Week #1 (July 13 th July 19 th ) Monday: Backward Challenge *5:00 Warm-up Jog and Dynamic Stretching w/ 3-4 Sprint Drills of your choice* *Complete the 4 rounds as fast as you can and record the total time it takes you to complete the challenge* Challenge: 4 Rounds of the following exercises: 50m forward run 50m backward run 100m forward run 100m backward run *Warm-down of your choice / Weights* Active Recovery Your choice(see list) 400m & 800m runners encouraged to run of 20+ minutes Core circuit of choice Wednesday: Kirani James Challenge *5:00 Warm-up Jog and Dynamic Stretching/Flexibility w/ 3-4 Sprint Drills* *Complete the 3 rounds as fast as you can and record total time it takes you to complete the challenge* Challenge: 3 Rounds of the following exercises: 25 Air Squats 20 Tuck Jumps (bring knees to chest on every jump) 15 Push-ups 400m run *Warm-down of your choice / Weights* Thursday: Recovery Active Recovery Your Choice + 8 min abs Everyone Rope or Hurdle Stretching Routine for holds of seconds for flexibility Friday: 5 Round Burpee Buster *5:00 Warm-up Jog and Stretch* *Record total number of burpees you complete in the challenge* *BURPEE: From standing position, lay down and touch chest to ground stand back up and jump while clapping above your head* Challenge: 5 rounds of the following: 1 minute to run 100 meters AND complete as many burpees as you can, then rest 1 minute. At the top of each 2 nd minute START running again (2:00, 4:00, 6:00, 8:00) *Warm-down of your choice / Weights* Saturday: Active Rest Sunday: Active Rest
8 Phase II (July 20 th August 9 th ) 3 weeks Monday: Speed Development Speed/Power Warm-up- 5-10min jog, Stretch, 3-4 Sprint Drills of your choice to get body loose Week 1 Drills 3X10m A-March, 3X15m A-Skip, 3X20m A-Run, 3X25m Straight Leg Bound Running 4X50m Form Runs (Accel 30m, form run at 90%, Recovery(R)/100m Walk back Plyo s 3X30m Skip for Height, 3X30m Skip for Distance, 3X3 Split Lunge Jumps Week2 Drills 4X10m B-March, 4X15m B-Skip, 4X20m Carioca, 4X25m Straight Leg Bound Speed Running 5X50m Form Runs (Accel 30m, form run at 90%, Recovery(R)/100m Walk back Plyo s 4X30m Skip for Height, 4X30m Skip for Distance, 4X3 Split Lunge Jumps Week 3 Drills 5X10m A-March, 4X15m A-Skip, 5X20m A-Run, 5X25m Straight Leg Bound Running 6X50m Form Runs (Accel 30m, form run 90%, Recovery(R)/100m Walk back Plyo s 5X30m Skip for Height, 5X30m Skip for Distance, 5X3 Split Lunge Jumps *Warm-down 5 min jog/4x10 Hurdle Over-Unders/Weights* Active Recovery Your choice(see list) 400m & 800m runners encouraged to run of 20+ minutes Core circuit of choice Wednesday: Aerobic Development Warm-up 6-8min, Stretching holds of 10-12sec BPM heart rate complete workout on Grass, Dirt, Trails (NOT ON PAVEMENT IF POSSIBLE) Week #1 Group A - 5 x 1:30 min on/1 min off Group B - 5 x 1:00 min on/1 min off (same steady run of medium/hard effort from Phase 1 DON T WALK) Week #2 Group A - 6 x 1:30 min on / 1 min easy Group B - 6 x 1:00 min on/1 min off Week #3 Group A - 7 x 1:30 min on / 1 min easy Group B - 7 x 1:00 min on/1 min off *5:00 Warm-down/Stretch/Weights* Thursday: Recovery Active Recovery Your Choice + Core Circuit of Choice Everyone Rope or Hurdle Stretching Routine for holds of seconds for flexibility Friday: Running form/strength Endurance/Core Strength Warm-up-8-10min Week #1-3 Choice of Stadiums or Hills Start with 4 reps and add one rep every week. Group A = 4X15 sec + 4x10 sec aggressive form running Group B = 4X 10sec + 4x8 sec aggressive form running FOCUS: Full-push from leg that strikes the ground, high knees, ankle dorsi-flexed (toe up), use your arms, keep upper body directly over your foot strike *Warm-down 5 min/stretch/weights* Saturday: Group A min Active recovery or cross country run preferred Group B min - Active recovery Sunday: Complete Rest or Active Rest as desired
9 Phase III (August 10 th August 30 th ) 3 weeks Monday: Speed Development Speed/Power Warm-up- 5-10min jog, Stretch, 3-4 Sprint Drills of your choice to get body loose Week 1 Drills 4X15m A-March, 4X20m A-Skip, 4X25m A-Run, 4X30m Straight Leg Bound Running 4X60m Form Runs (Accel 30m, form run at 90%, 4:00 Recovery Plyo s 2X30m Skip for Height, 1X30m Skip for Distance, 2min jump rope, 2X3 Split Lunge Jumps Week2 Drills 5X15m B-March, 5X20m B-Skip, 5X25m Carioca, 5X30m Straight Leg Bound Speed Running 5X60m Form Runs (Accel 30m, form run at 90%, 4:00 Recovery Plyo s 2X30m Skip for Height, 1X30m Skip for Distance, 3min jump rope, 3X3 Split Lunge Jumps Week 3 Drills 6X15m A-March, 6X20m A-Skip, 5X25m A-Run, 6X30m Straight Leg Bound Running 6X60m Form Runs (Accel 30m, form run 90%, 4:00 Recovery Plyo s 2X30m Skip for Height, 1X30m Skip for Distance, 4min jump rope, 4X3 Split Lunge Jumps *Warm-down 5 min jog/4x10 Hurdle Over-Unders/Weights* Active Recovery Your choice(see list) 400m & 800m runners encouraged to run of 20+ minutes Core circuit of choice Wednesday: Aerobic Development Warm-up 6-8min, Stretching holds of 10-12sec BPM heart rate complete workout on Grass, Dirt, Trails (NOT ON PAVEMENT IF POSSIBLE) Week #1 Group A - 4 x 2:00 min on/1:30 min off Group B - 4 x 1:30 min on/1:30 min off (same steady run of medium/hard effort from Phase 1 DON T WALK) Week #2 Group A - 5 x 2:00 min on / 1:30 min easy Group B - 5 x 1:30 min on/1:30 min off Week #3 Group A - 6 x 2:00 min on / 1:30 min easy Group B - 6 x 1:30 min on/1:30 min off *5:00 Warm-down/Stretch/Weights* Thursday: Recovery Active Recovery Your Choice + Core Circuit of Choice Everyone Rope or Hurdle Stretching Routine for holds of seconds for flexibility Friday: Running form/strength Endurance/Core Strength Warm-up-8-10min Week #1-3 Choice of Stadiums or Hills Start with 4 reps and add one rep every week. Group A = 4X20 sec + 4x15 sec aggressive form running Group B = 4X12sec + 4x10 sec aggressive form running FOCUS: Full-push from leg that strikes the ground, high knees, ankle dorsi-flexed (toe up), use your arms, keep upper body directly over your foot strike *Warm-down 5 min/stretch/weights* Saturday: Group A min Active recovery or cross country run preferred Group B min - Active recovery Sunday: Complete Rest or Activity as desired
10 Change of Pace Week #2 (August 31 st September 6 th ) Monday: Summer Conditioner *5:00 Warm-up Jog and Dynamic Stretching w/ 3-4 Sprint Drills of your choice* *Complete as fast as you can and record the total time it takes you to complete the conditioner* Conditioner Exercises: Run 100m after each of the following: 30 Jumping Jacks / 20 Mountain Climbers / 40 Knuckles 2 Knees / 20 Push-ups / 20 Prisoner Squats / 20 Side Lunges (10 each leg) / 40 Russian Twist Abs (20 each side) / 20 Front Lunges (10 each side) *Warm-down of your choice / Weights* Active Recovery Your choice(see list) 400m & 800m runners encouraged to run of 20+ minutes Core circuit of choice Wednesday: Diagonal Challenge *5:00 Warm-up Jog and Dynamic Stretching/Flexibility w/ 3-4 Sprint Drills* *Complete as fast as you can and record total time it takes you to complete the challenge* Challenge Exercises: Complete 3 sets of the following: - Run diagonal of field followed immediately by 30sec front elbow plank - Run diagonal of field followed immediately by 30sec back elbow plank - Run diagonal of field followed immediately by 15sec lateral elbow plank right/15sec lateral elbow plank left - Take 3 min rest before beginning next set *Warm-down of your choice / Weights* Thursday: Recovery Active Recovery Your Choice + 8 min abs Everyone Rope or Hurdle Stretching Routine for holds of seconds for flexibility Friday: Reverse Burpee Challenge *5:00 Warm-up Jog and Stretch* *Complete as fast as you can and record total time it takes you to complete the challenge* *REVERSE BURPEE: From standing position, lay down and touch shoulder blades to ground stand back up and jump while clapping above your head* Challenge: 30 Reverse Burpees Run 1 mile 30 Reverse Burpees *Warm-down of your choice / Weights* Saturday: Active Rest Sunday: Active Rest
11 Phase IV (September 7 th September 27 th ) 3 weeks Monday: Speed Development Speed/Power Warm-up- 5-10min jog, Stretch, 3-4 Sprint Drills of your choice to get body loose Week 1 Running 4X30m MAX effort SPRINTS, 5:00 Recovery Plyo s 3X30m Skip for Height, 3X30m Skip for Distance, 2X6 Split Lunge Jumps, 5 min jump rope Week2 Running 4X40m MAX effort SPRINTS, 6:00 Recovery Plyo s 3X30m Skip for Height, 3X30m Skip for Distance, 2X6 Split Lunge Jumps, 6 min jump rope Week3 Running 4x50m MAX effort SPRINT, FULL Recovery Plyo s 3X30m Skip for Height, 3X30m Skip for Distance, 2X6 Split Lunge Jumps, 7min jump rope *Warm-down 5 min jog/4x10 Hurdle Over-Unders/Weights* Active Recovery Your choice(see list) 400m & 800m runners encouraged to run of 20+ minutes Core circuit of choice Wednesday: Aerobic Development Warm-up 6-8min, Stretching holds of 10-12sec BPM heart rate complete workout on Grass, Dirt, Trails (NOT ON PAVEMENT IF POSSIBLE) Week #1 Group A - 3 x 3:00 min on/2:00 min off Group B - 4 x 2:00 min on/2:00 min off (same steady run of medium/hard effort from Phase 1 DON T WALK) Week #2 Group A - 4 x 2:30 min on / 2:00 min off Group B - 5 x 2:00 min on/2:00 min off Week #3 Group A - 5 x 2:30 min on / 2:00 min off Group B - 6 x 2:00 min on/2:00 min off *5:00 Warm-down/Stretch/Weights* Thursday: Recovery Active Recovery Your Choice + Core Circuit of Choice Everyone Rope or Hurdle Stretching Routine for holds of seconds for flexibility Friday: Running form/strength Endurance/Core Strength Warm-up-8-10min Week #1-3 Choice of Stadiums or Hills Start with 8 reps and add one rep every week. Group A = 8 X 20 sec aggressive form running Group B = 8 X 15sec aggressive form running FOCUS: Full-push from leg that strikes the ground, high knees, ankle dorsi-flexed (toe up), use your arms, keep upper body directly over your foot strike *Warm-down 5 min/stretch/weights* Saturday: Group A min Active recovery or cross country run preferred Group B min - Active recovery Sunday: Complete Rest or Activity as desired
12 Testing Week (September 28 th October 4 th ) Monday: - Vertical Jump 2 attempts - 60m Test (30m Start/30m Fly) 2 attempts - Standing Long Jump 2 attempts - 5 Bound for Distance 2 attempts Wednesday: - Recovery Thursday: Shot Put Throws - OHB Over the Head Behind - BLF Between the Legs Forward Friday: - 20 sec Test for Distance - 50 sec Test for Distance Saturday: Active Rest Sunday: Active Rest
Holly Springs Soccer FITNESS PACKET 2019 HAWK DNA. Commitment ~ Competitive Greatness ~ Character
Holly Springs Soccer FITNESS PACKET 2019 HAWK DNA Commitment ~ Competitive Greatness ~ Character 1 WEEK 1 Pacer Test: Goal for Tryouts is 100 for Varsity, 85 for JV December 3rd: 2:45 at training field
More informationOlympian Kevin Young World Record Holder 400 meter Hurdles. Olympian Sharrieffa Barksdale Former American Record Holder 400 meter Hurdles
Olympian Kevin Young World Record Holder 400 meter Hurdles Olympian Sharrieffa Barksdale Former American Record Holder 400 meter Hurdles Technique Drills for Men and Women 300 and 400 meters Hurdles Stage
More informationWaxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program
Waxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program Waxahachie High School 1000 N. Dallas HWY Waxahachie, TX 75165 www.waxahachieindians.org Men s Soccer WHS Men s Soccer Waxahachie Independent
More informationFor this drill, you need four to six hurdles and at least two cones or other markers (one for the start line, one for the finish line).
Hurdle Acceleration Drill For this drill, you need four to six hurdles and at least two cones or other markers (one for the start line, one for the finish line). Place the first mini-hurdle at a distance
More informationCOUGAR CROSS COUNTRY
COUGAR CROSS COUNTRY 017 FALL SEASON SPEED/STRENGTH/AGILITY SCHEDULE MONDAY through SATURDAY cross country team practice attendance is mandatory. PHASE 1 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE
More informationCOUGAR CROSS COUNTRY
COUGAR CROSS COUNTRY 2016 FALL SEASON SPEED/STRENGTH/AGILITY SCHEDULE MONDAY through SATURDAY cross country team practice attendance is mandatory. PHASE 1 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE
More informationZionsville Mens Soccer Strength and Conditioning Summer Program
Zionsville Mens Soccer Strength and Conditioning Summer Program The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching. Anson Dorrance
More informationCENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT
CENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT 2016 KNIGHTS NEVER QUIT!! Coach Jess: jgoodwin359@gmail.com 410-292-6547 2016 JUNE Sunday Monday Tuesday Wednesday Thursday Friday Saturday 01 02 03 04 05
More informationFun Run Training Program
Fun Run Training Program 21km Half Marathon The programs outlined below will highlight the key weekly sessions that need to be completed during your half marathon preparation. Your weekly program structure
More informationCentury College Men s Soccer 2015 Fitness & Conditioning Program
Century College Men s Soccer 2015 Fitness & Conditioning Program Men s Soccer Office Century College - East Campus Office Number: E2258C Phone: 651.779.3935 www.century.edu/mensoccer Century College Soccer
More informationStaples Girls Soccer Tryout preperation Westport Staples Girls Soccer Summer Training Program End of Summer 2015 Training Program
Staples Girls Soccer Tryout preperation Westport Staples Girls Soccer Summer Training Program End of Summer 2015 Training Program Below is the complete breakdown of the fitness tests for Staples High There
More informationMarathon? Yes, We Can!
Marathon? Yes, We Can! About Me A typical Joe the runner I played soccer for long time I don t have runner s talent I have to work hard Have started running since 2005 I weighted 200 LBs I couldn t run
More informationBishop O Connell High School Field Hockey Summer 2016 Workout
Coach Eighmey Zeeck Cell: 703-888-8718 Email: ezeeck@bishopoconnell.org Twitter: @FHOConnell Bishop O Connell High School Field Hockey Summer 2016 Workout Athletes, Welcome to the first inaugural summer
More informationInstructions for the Summer Workout Packet
Instructions for the Summer Workout Packet Basic Instruction Playing field hockey should be a priority and you must do your best to play as much as possible The workout packet will prepare you to be fit
More informationMissy Kane Covenant Health Fitness Expert WEEK ONE
WORKOUTS FOR RUNNERS (ADVANCED) Missy Kane Covenant Health Fitness Expert * If you develop any injury or pain, make sure you see a physician and stop exercising. This training plan is designed for people
More informationJH Spring Break Workouts
JH Spring Break Workouts Below you will find a five day workout (six for 400-1600) schedule for spring break. We are asking you to do these workouts as faithfully as weather and facilities allow. Do the
More information***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***
The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance
More informationDAY 1. Heavy Bat Rotations 4 sets x 15 seconds
DAY 1 HITTING WORKOUT COMPLETE 1 CIRCUIT Heavy Bat Snaps 2 sets x 15 seconds Hold a heavy bat straight out in front of body. Slowly bring barrel to forehead, then snap back to starting position. Heavy
More informationDeveloping a Summer Conditioning Program 12 Week Model
Developing a Summer Conditioning Program 12 Week Model This outline was written before the NCAA changed the rules for off the field training [discretionary time] 4 Goals of the Program Work Team Building
More informationBishop O Connell High School Field Hockey Summer 2017 Workout
Coach Eighmey Zeeck Coach Carleen Knauf Coach Katy Cronin Cell: 703-888-8718 Email: ezeeck@bishopoconnell.org cknauf@bishopoconnell.org Twitter: @FHOConnell Instagram: oconnellfieldhockey Bishop O Connell
More informationDAILY WORK OUT: Vacation. Sprinters/Jumpers
DAILY WORK OUT: Vacation Sprinters/Jumpers Monday: 200 m warm up or 0 min. EZ run 2 x (4x 200m) at 80 % effort. Recovery walk back. Recovery between sets walking for 5-0 min. 200m cool EZ run Strength
More informationSprint Programming. Long to Short Emphasis in Fall Training
Sprint Programming Long to Short Emphasis in Fall Training ZACH GLAVASH UNIVERSITY OF TEXAS Special Thanks Mike Themas - Illinois Valley Central High School Dale Lindholm - Mossville Elementary School
More informationOFFICIAL TRAINING GUIDE
OFFICIAL TRAINING GUIDE Anybody can be a runner. We were meant to move. We were meant to run. It s the easiest sport. -Bill Rodgers Hello Runners! Thank you for registering for the First Annual Jones College
More informationHow should each run feel?!
How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationM e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move.
Walking lunge 400m 4 rounds of: M e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move. 150 burpees 100 75 50 25 reps: situps flutterkicks
More informationTrack and Field Summer Training Program. Weeks 1 4: June 27th July 23nd Weeks 5 8: July 25 August 20th Weeks 9 12: August 22 September 20th
Track and Field Summer Training Program Weeks 1 4: June 27th July 23nd Weeks 5 8: July 25 August 20th Weeks 9 12: August 22 September 20th Happy Summer Team! We hope that you are all having a restful,
More informationWINTER 2014 PT PLAN. Schedule for 60 people. Main APFT dates. 6 Jan First day 16 Jan Diagnostic APFT 27 Mar Record APFT 11 April Commissioning
WINTER 2014 PT PLAN Schedule for 60 people Main APFT dates 6 Jan First day 16 Jan Diagnostic APFT 27 Mar Record APFT 11 April Commissioning Keep in mind Goals If time starts to run out DO NOT CUT THE RUN,
More informationHow should each run feel?!
How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More information* DO NOT DO AN INCLINE MORE THAN 15 DEGREES - TOO
Week 12 July 29th * See website for list of exercises and video A March Balance 1 x 10 each leg A March, A Skip, A Run 1 x 15yds each way Seated Arm Action 3 x 10 sec. Wall Run - Single Replacement x 6
More information400m and 4x400m Training
How do you promote the event? 400m and 4x400m Training How to create an atmosphere that promotes 400m success and how to sharpen athletes for success at end of the season. The 400m is scary for young kids
More informationCVU GIRLS SOCCER #PRT
CVU GIRLS SOCCER #PRT CVU GIRLS SOCCER INFORMATION Coaching Staff: Stan Williams Varsity Head Coach slwilliams@cssu.org (cell 233-5351) Chris Smith Varsity Assistant Coach crsmith@cssu.org (cell 999-7682)
More informationTraining plans. 5k 10k Half Marathon. Beginner 33 mins 1 hour 8 mins 2 hours 30 mins. Intermediate 26 mins 54 mins 2 hours
Training tips Running 15 miles cross-city is a different kind of challenge. So we ve designed a training plan to whip you into the shape of your life, and to help you tackle anything the city throws at
More informationHow should each run feel?!
How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationTraining & Technique for 300/400 Hurdles LaRon Bennett Jr. Head Track and Field Coach- Drake University
Training & Technique for 300/400 Hurdles LaRon Bennett Jr. Head Track and Field Coach- Drake University laron.bennett@drake.edu Introduction To The 300/400 Hurdles One of the most demanding events in track
More informationKey Points: ATTACK/DEFENCE SESSION
Warm Ups Key Points: Athletes should begin all sessions by completing the Fab Four Mobility Programme. The Landing Skills Programme should be carried out prior to any court session or conditioning session.
More informationTraining the Dual Hurdler. Steve Blocker Head Track Coach Emporia State University
Training the Dual Hurdler Steve Blocker Head Track Coach Emporia State University Introduction Highly motivated sprinters to attempt one of track & field's most dynamic events. Must be extremely rhythmic
More information11/24/2008. Sandra Glover World Class 400 Meter Hurdler
The Making of A World Class Female 400 Meter r 2007 RANKED #3 IN THE US 2006 RANKED IN THE TOP 10 IN THE WORLD 2005 WORLD CHAMPIONSHIPS BRONZE MEDALIST 2004 RANKED #1 IN THE WORLD, 2004 & 2003 GRAND PRIX
More informationWarm-up. Transition. 30 Second Rest. Jumping Jacks. Jog. 20 Pushups - Regular. Dirty Dog. Lunge Stretch 3Out, 3 Back
2018-09-22 WORKOUT Warm-up 30 Second Rest Transition 40 40 Planks 30 30 Jumping Jacks 20 20 Pushups - Regular Jog 10 10 Dirty Dog 3 3 Lunge Stretch 3Out, 3 Back Lunge Stretch Pyramid Warm-up Level 1 Circuit
More informationYour Tough Mudder classic Journey Starts Here.
TRAINING GUIDE Your Tough Mudder classic Journey Starts Here. In 2019 we re taking all of the things you love about Tough Mudder (teamwork, challenge, world-class obstacles, mud) and turning the dial up
More informationCopyright, 1996 Dale Carnegie & Associates, Inc.
300m/400m Hurdle Technique and Training Amy Deem Head Men s & Women s Track and Field Coach University of Miami Introduction The 300m/400m hurdle events demand the ability to run a fast 400m as well as
More informationWorkout With. Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist
YOUR COMMUNITY WESTINGHOUSE Workout With Westinghouse Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist in honor of George Westinghouse s spirit of innovation on
More informationCorvallis Aquatic Team
Holistic Approach to The Athletic Swimmer Why develop Athletic Swimmers? Builds Confidence in practice Builds confidence at meets Builds team pride Builds a strong adult Your swimmers are more open minded
More informationSPARTAN MOUNTAIN SERIES TRAINING PLAN
SPARTAN MOUNTAIN SERIES TRAINING PLAN Our Spartan Mountain Series training program is designed to introduce Spartans of all skill levels to the proper training needed to get up, down and through whatever
More informationCLIMB. make your park your gym. stair workouts just got way more interesting PROGRAMFIT.COM
make your park your gym CLIMB stair workouts just got way more interesting This document corresponds to a video of the same name on programfit.com Skip ahead to page 9 for explanation on how best to use
More informationRUNNING 16 WEEK TRAINING BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON
M A R A T H O N RUNNING 16 WEEK TRAINING BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON MEET KERRY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON: Sometimes there can come a point in life when
More informationKeys to Developing the Combo 400/800m Runner. Ron Grigg-Jacksonville University
Keys to Developing the Combo 400/800m Runner Ron Grigg-Jacksonville University rgrigg@ju.edu www.judolphins.com Twitter @RonGriggJr @JUTracknField BE BILINGUAL (tri-lingual) Speak sprint coach Speak distance
More informationHow should each run feel?!
How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationIn detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each run feel? There are a number of different paces that you should aim to master which will make up your : Easy run fully conversational at the speed of chat and about 6/10 effort Steady run
More informationHow should each run feel?
How should each run feel? There are a number of different paces that you should aim to master that will make up your : Easy run fully conversational at the speed of chat and about 6/10 effort. Steady run
More informationChanhassen Boys Soccer Offseason Training
Activity 1 CONDITIONING ACTIVITIES Manchester United Fitness Test Length of run is 100 yds. RUN SPRINT TIME/ RECOVERY TIME: 1-10: 25 sec / 35 sec 11: 24 sec / 36 sec 12: 23 sec / 37 sec 13: 22 sec / 38
More informationHow should each run feel?!
How should each run feel?! There are a number of different s that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort. Steady
More informationFUNDAMENTAL MOVEMENT SKILLS
FUNDAMENTAL MOVEMENT SKILLS Loading a Warm Up A general progression used to load a warm is as follows: Increase body temperature Fundamental movement skill or movement prep ABCs (agility, balance co-ordination
More information7 Week Training Guide
7 Week Training Guide Start slow and easy if you need to take short breaks during your activity that is OK. The goal is to get moving and log the distances that total up to complete a triathlon. Make sure
More informationBEGINNER /INTERMEDIATE OSWEGO TRIATHLON - SPRINT TRIATHLON PLAN
www.outrivalracing.com BEGINNER /INTERMEDIATE OSWEGO TRIATHLON - SPRINT TRIATHLON PLAN This plan is 10 weeks long and will prepare you for the Oswego Sprint Triathlon. It can be used by both beginners
More informationORANGE BALL. CAMP 2 The Net Dominator 2018 FINAL
ORANGE BALL CAMP 2 The Net Dominator 2018 FINAL NET DOMINATOR Practice Plan- Session 1 Theme of this camp: MATCH PREPARATION Warm-up Drill Objective Tim e Skipping Side Step To teach the players the skills
More informationHow should each run feel?!
How should each feel?! There are a number of different paces that you should aim to master that will make up your training: Easy fully conversational at the speed of chat and about 6/10 effort. Steady
More informationPerformance Training in Football Refereeing Weekly Training Plan
WEEK 13 from Monday 24 th of March to Sunday 30 th of March Macrocycle VIII, week 1 (Training week 43) Performance Training in Football Refereeing Mon. 24 th : * Act. Rec. Tr. 162-50 recovery session in
More information10U/12U PHASE II - AGILITY & BALANCE LADDER: TAPIOCA 10U/12U PHASE II - AGILITY & BALANCE LADDER: TAPIOCA
0U/U PHASE II - AGILITY & BALANCE LADDER: TAPIOCA 0U/U PHASE II - AGILITY & BALANCE LADDER: TAPIOCA Begin by standing sideways at one end of the ladder with the lead foot directly next to the ladder. Move
More informationThe OBT 2018 London Marathon Training Plan - Novice
The OBT 2018 London Marathon Training Plan - Novice Success requires the athlete to be mental and physical prepared to cope with the challenges involved with running 26.2 miles. This 20 week plan starts
More information18-WEEK BANK OF AMERICA CHICAGO MARATHON TRAINING PROGRAM OCTOBER 7, 2018
18-WEEK BANK OF AMERICA CHICAGO MARATHON TRAINING PROGRAM OCTOBER 7, 2018 CONTENTS 04 INTRODUCTION 05 WEEKLY WORKOUTS 08 PACE CHART 09 GLOSSARY 10 IF YOU... 11 2018 BANK OF AMERICA CHICAGO MARATHON WEEK-BY-WEEK
More informationLady Legends Basketball Workout Booklet
Lady Legends Workout Booklet Daring To Be Great! Lady Legends Workout Booklet Index Weekly Workout Routine.. 1 Conditioning Program....2 Plyometric Program...3 Plyometric Exercise Descriptions.....4 Ball
More informationSKI LAST DEGREE FITNESS PROGRAM
SKI LAST DEGREE FITNESS PROGRAM For many, Ski Last Degree will be one of the toughest challenges they ever undertake. This fitness program has been designed to gradually increase your endurance, so that
More information2016 Cross Country Summer Training
Dear Prospective Cross Country Runners, 2016 Cross Country Summer Training Hello. I hope you are ready for summer. Though classes will not be in session, there is still hard work that must be done! In
More informationHow should each run feel?!
How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationGlencoe Youth Baseball Player Coach Developmental Series
Glencoe Youth Baseball Player Coach Developmental Series Dynamic Warm-ups: (Tony Bastinelli) 10-15 minutes -Start with a light jog, maybe two / three gym laps, w/ gloves on. Single file, no passing and
More informationMiddle Distance Running. What matters most?
Middle Distance Running What matters most? Stella Bandu Coaching 18+ years UKA level 3 Ashford Kent Chartered Town and Country Planner Coach/advise-club to international level Lisa Dobriskey GB Cross country
More informationBirkie Trail Half-Marathon 2015 General Training Plan and Progression
Birkie Trail Half-Marathon 2015 General Training Plan and Progression Overall Training Outline: The general progression of training should be to gradually increase both volume and intensity in the weeks
More information1 st season game: FRI, AUG 17 th
1 st day preseason: WED, AUG 1 st 1 st scrimmage: SAT, AUG 11 th 1 st season game: FRI, AUG 17 th The triumph can t be had without the struggle. - Wilma Rudolph (Athletics, 1956, 60) We all have dreams.
More information5K: RACE. BIGGEST WEEK OF TRAINING: miles. LONGEST LONG RUN DISTANCES: One 7 miler, one 7-8 miler.
5K: RACE THE BASICS: This 10-week program has you honing speed in a variety of ways, from speedy strides to sustained tempo runs to six Thursday track workouts. The long runs top out at about eight, ensuring
More informationHow should each run feel?!
How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationOff Season Throwing Program for Pitchers 9-12 years old
Off Season Throwing Program for Pitchers 9-12 years old Why do I need a throwing program? To be one of the best at this game takes a lot of hard work and dedication. Every professional pitcher heads into
More informationSaucony Cambridge Half Marathon: Improver Plan
Saucony Cambridge Half Marathon: Improver Plan If you re taking part in the 2019 Saucony Cambridge Half Marathon and are not sure how to train for this 13.1-mile, look no further as Running With Us in
More informationYMCA Soccer Warm-Up Activities for Ages 12 and Up
YMCA Soccer Warm-Up Activities for Ages 12 and Up Warm Up Description Page 1 1. Players dribble in space (one ball per player. 182 2. Players dribble and turn on signal. Players in pairs pass and move.
More informationSprints & Hurdles. Scullen Middle School Naperville Track Club Naperville, Illinois. Coaching Background
Coaching 101 Sprints & Hurdles Scott Todnem Scullen Middle School Naperville Track Club Naperville, Illinois Coaching Background Scullen Track & Field Feeder to Neuqua Valley H.S. & Waubonsie Valley H.S.
More informationBaseball Training Program
Baseball Training Program Always consult your physician before beginning any exercise program. The information and advice published or made available through the Orthopaedic and Neurosurgery Specialists,
More information2017 Training Program and Running Tips. Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation
2017 Training Program and Running Tips Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation Beginners This program is designed for those who are healthy but
More information12 Week Training Guide
12 Week Training Guide Start slow and easy if you need to take short breaks during your activity that is OK. The goal is to get moving and log the distances that total up to complete a triathlon. Make
More informationTwo: Run for a total of 28 minutes as follows 2 minutes easy then 5 minutes hard
Aerobic Sessions: Do on a Sunday and Wednesday Start with a 5 minute warm up, and then a 5 minute stretch. After your warm up run continuously for a total of 30 mins. Break the run into After the hard
More informationBaseball Dudes Off- Season Throwing Program for Pitchers
Baseball Dudes Off- Season Throwing Program for Pitchers Why do I need a throwing program? To be one of the best at this game takes a lot of hard work and dedication. Every professional pitcher heads into
More information100M HURDLES TECHNIQUE AND TRAINING DECEMBER 2015
100M HURDLES TECHNIQUE AND TRAINING DECEMBER 2015 KIM S KEY PHILOSOPHIES KIM S TRAINING PHILOSOPHY 1. Laser Precision of Technique 2. A Deliberate Intermingling between pure speed and speed endurance 3.
More informationChapter 6 - ATHLETIC DEVELOPMENT FOR GOLF
Chapter 6 - ATHLETIC DEVELOPMENT FOR GOLF Athletic development is the next stage of the physical development of a golfer. Athletic development involves the training and development of movement patterns.
More information9-MONTH TRAINING PLAN
COUCH toathon 9-MONTH TRAINING PLAN Just like a baby needing nine months in the womb before greeting the world, so a new runner should ideally spend at least nine months building up to running their first
More informationBURPEES BURPEES 10U/12U PHASE II - CORE & BACK 10U/12U PHASE II - CORE & BACK
0U/U PHASE II - CORE & BACK BURPEES 0U/U PHASE II - CORE & BACK BURPEES Stand in athletic position: feet shoulder width apart and knees slightly bent. Squat down into a crouched position with hands on
More informationSunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Distance: 4 Miles
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Pace: Speed Play Miles for Week-18 Miles for Week-18 Day
More informationPerformance Training in Football Refereeing Weekly Training Plan
WEEK 13 from Monday 25 th of March to Sunday 31 st of March Macrocycle VIII, week 1 (Training week 43) Mon. 25 th : * Act. Rec. Tr. 163-50 recovery session in a fitness centre. Tue. 26 th : * Low Int.
More informationIf you have a swimming background and you want to add distance or repetitions to the workouts, you are more than welcome to do that.
12 Week Sprint Distance Plan, Int-Adv. This program should be used by an athlete in their second year or triathlon or beyond. The program consists of 3 workouts per week in each sport, 1-2 days of strength
More informationWINteR training TRAININGZONE. BuILD your EnDuranCE, STrEnGTH and TECHnIQuE THIS WInTEr, WITH THIS 12-WEEK PLan TO GET you FIGHTInG FIT FOr next SEaSOn
TRAININGZONE The plan olympic triathlon WINteR training BuILD your EnDuranCE, STrEnGTH and TECHnIQuE THIS WInTEr, WITH THIS 12-WEEK PLan TO GET you FIGHTInG FIT FOr next SEaSOn Meet the expert Spencer
More informationFIGURE 8s. FIGURE 8s 10U/12U PHASE II - PUCK HANDLING 10U/12U PHASE II - PUCK HANDLING. FOCUS Wrist action and cupped blade.
0U/2U PHASE II - PUCK HANDLING FIGURE 8s 0U/2U PHASE II - PUCK HANDLING FIGURE 8s FOCUS Wrist action and cupped blade. Use hockey ball to perform drill. Place 2 cones 3-4 feet apart from each other. Stand
More informationPerformance Training in Football Refereeing Weekly Training Plan
WEEK 14 from Monday 30 th of March to Sunday 5 th of April Macrocycle VIII, week 1 (Training week 43) Performance Training in Football Refereeing Mon. 28 th : * Act. Rec. Tr. 162-50 recovery session in
More informationGeneric Activity: Speed & Agility Soccer Theme: 1 v 1 A. WARM-UP
Generic Activity: Speed & Agility Soccer Theme: 1 v 1 A. WARM-UP Yellows players take the ball and form a circle. Red players without a ball position themselves inside the circle. Yellow players with the
More informationAvon Office 2 Simsbury Rd. Avon, CT Office: (860) Fax: (860)
Katherine J. Coyner, MD UCONN Musculoskeletal Institute Medical Arts & Research Building 263 Farmington Ave. Farmington, CT 06030 Office: (860) 679-6600 Fax: (860) 679-6649 www.drcoyner.com Avon Office
More informationFootball Association of Wales Professional Licence. Pre-season training programme
Football Association of Wales Professional Licence Pre-season training programme Pre-season training AEROBIC POWER (85 95% Max HR) INTENSIVE ENDURANCE (Interval training) TO INCREASE HIGH-INTENSITY PRESSING
More informationJune 2018 Pioneer Field Hockey Summer Training
June 2018 Pioneer Field Hockey Summer Training Sun Mon Tue Wed Thu Fri Sat 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Last Day of School! Hello Summer!! 16 17 18 19 20 21 22 23 Journal Time! -Personal Goals -Athletic
More information10U/12U PHASE I - CORE & BACK BRIDGE LOG ROLL 10U/12U PHASE I - CORE & BACK BRIDGE LOG ROLL. MOVEMENT Start on all fours in push-up position.
0U/2U PHASE I - CORE & BACK BRIDGE LOG ROLL 0U/2U PHASE I - CORE & BACK BRIDGE LOG ROLL 2 3 4 Start on all fours in push-up position. Rotate hip up towards ceiling lifting left hand and left foot off floor.
More information18-WEEK MARATHON TRAINING PROGRAM
18-WEEK MARATHON TRAINING PROGRAM OCTOBER 9TH, 2016 T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O
More informationHalf Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lactate Threshold Repeats Easy Run Easy Run 15 minute warm-up Easy Run Easy Run Easy Run
More informationStanding javelin. Development Stage: event group development. Outcome of Activity. What-2 Get the Athletes to Do. Equipment.
24 Standing javelin 5m 30m 5m THROW FROM HERE IN DIRECTION OF THE ARROW SAFE WAITING AREA event group development Athletes will be able to perform an overhead pull throw from the Power Position with a
More informationThe Hurdle Events. Jeff Martin IATCCC Clinic. Indianapolis, Indiana. 5 Myth s about Hurdling
The Hurdle Events Jeff Martin Indianapolis, Indiana 5 Myth s about Hurdling - Speed is not a necessity to hurdle fast - Good form not pure speed makes a good hurdler - An athlete that can t jump, throw,
More informationHow should each run feel?
How should each feel? There are a number of different paces that you should aim to master that will make up your : Easy fully conversational at the speed of chat and about 6/10 effort. Steady conversational,
More informationAPRIL 2, WEEK TRAINING PROGRAM
APRIL 2, 2017 8-WEEK TRAINING PROGRAM T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S
More information