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, productive, and wonderful summer! We look forward to see you all at our first team meeting in September! Attached you will find this summer s workouts (Weeks 1 4). The workouts are divided week by week and day by day. Please refer to the day guide for the respected warm up for that day. In addition to the workouts, lifting will be Mondays, Wednesdays, and Fridays. Lifts are posted on our team website. It is important that you warm up and cool down properly and give ample time to stretch. It is also important to make sure each day you do your ankling exercises. All these workouts should be done on the grass, gravel, or turf fields. Please avoid pavement and the track throughout the summer. It is important to keep your legs fresh going into pre season. We know that some of you may have some trouble finding areas to workout in, so please be creative and if you need help with modifying your workouts, please let us know. Below are our contact informations. Feel free to email or text us throughout the summer with any questions. Carla Coffey, Head Coach: CCoffey@smith.edu, Cell: 413 320 3617 Office: 413 585 2718 LJ Que, Assistant Coach: LQue@smith.edu Cell: 201 931 5686 We are excited to see you all in September! HOAH! Carla & LJ
Smith College Track & Field: Summer Training Program Sprints, Hurdles, Jumps, Mid Distance REMEMBER! PLEASE DO THESE RUNNING WKOUTS ON GRASS/GRAVEL (AVOID PAVEMENT & TRACK!) Monday/ Lift Day Tuesday Wednesday/Lift Day Thursday Friday/ Lift Day Saturday Sunday Week 1 OFF ALL: 2x10: broad jumps 2x10: bounds 2x10: one legged bounds (R & L foot) 40 total 2x10 split squats Sprints/Hurdles/ 8x40 Meters: 8x100 Meters: 4 minute rec 4x40 Meters: down and Sprints/HHs/ Jumps 20 min run or 30 30 min run or 40 15 minute run Down and stretch ALL:Fence Workout: (facing the wall/fence) 2x10: (R foot up to 2x10: (L foot up to 2x20: alternate feet (Facing R then L) 2x10: R foot Up 2x10: L foot Up Hill Workout: Sprinters/Hurdles/ (@ 75%) 10 x 40 Meters Mid Distance 10x80 Meters overy Long Warm Up: Sprints/Hurdles/J umps/ 1 mile run or 10 3 Mile Run or 30 Hurdle Walk Through: Step forward Step backwards Alternate legs Lateral (face R then L) Over & Under Can Cans: Straight Leg Can Cans: Bent Leg Box (park bench) 2 x10: both feet on box 2x10: Single foot (L then R) * start at lower box if needed) 2x20: Up, Up, Down, Down Sprinters/Hurdles /Jumps/Throwers 5x50 (@ 85%) Mid Distance: 5x100 (@ 85%) All Running/Jumping: Field Workout: 9 s 6 s
(@ 75%) 5 x 40 Meters down and Week 2 OFF ALL:3x12: broad jumps 3x12: bounds 3x12: one legged bounds (R & L foot) 48 total 3x12 split squats Sprints/Hurdles/ 9x40 Meters: 9x100 Meters: 4 minute rec 5x40 Meters: Sprints/HHs/ Jumps 25 min run or 35 35 min run or 45 15 20 minute run or 25 min cross Down and stretch ALL: Fence Workout: (facing the wall/fence) 3x10: (R foot up to 3x10: (L foot up to 3x20: alternate feet (Facing R then L) 3x10: R foot Up 3x10: L foot Up Hill Workout: Sprinters/Hurdles/ 10 x 50 Meters Long Warm Up: Sprints/Hurdles/J umps/ 1 mile run or 10 3 Mile Run or 30 ALL: Hurdle Walk Through: Step forward Step backwards Alternate legs Lateral (face R then L) Over & Under Can Cans: Straight Leg ALL Box 3 x10: both feet on box 3 x10: Single foot (L then R) * start at lower box if needed) 3 x 20: Up, Up, Down, Down Sprinters/Hurdles /Jumps 6x50 (@ 85%) Mid Distance: 6x100 (@ 85%) All Running/Jumping: Field Workout: 12 s 6 s
down and Mid Distance 10x90 Meters overy 5 x50 Meters: 4 minute recovery Can Cans: Bent Leg down and Week 3 OFF ALL 3x15: broad jumps 3x15: bounds 3x15: one legged bounds (R & L foot) 60 total 3x15 split squats Sprints/Hurdles/ 9x 50 Meters: 9x120 Meters: 4 minute rec 5x50 4 min Sprints/HHs/ Jumps 25 min run or 35 35 min run or 45 20 minute run or 30 Down and stretch ALL: Fence Workout: (facing the wall/fence) 3x12: (R foot up to 3x13: (L foot up to 3x20: alternate feet (Facing R then L) 3x12: R foot Up 3x12: L foot Up Hill Workout: Sprinters/Hurdles/ Long Warm Up: Sprints/Hurdles/J umps/ 1.5 mile run or 10 3 Mile Run or 30 ALL: Hurdle Walk Through: (x2) Step forward Step backwards Alternate legs Lateral (face R then L) ALL Box 3 x12: both feet on box 3x12: Single foot (L then R) * start at lower box if needed) 3x20: Up, Up, Down, Down Sprinters/Hurdles /Jumps 7x50 (@ 85%) Mid Distance: 7x100 (@ 85%) 4 x 50 (@85%) All Running/ Field Workout: 15 s Thrower s: 9 s
recovery at 75% effort down and 11 x 50 Meters Mid Distance 11x80 Meters overy Throwers 6x 50 Meters 4 minute recovery Over & Under Can Cans: Straight Leg Can Cans: Bent Leg 4 minute recovery down and Week 4 OFF ALL: 2x10: broad jumps 2x10: bounds 2x10: one legged bounds (R & L foot) 40 total 2x10 split squats Sprints/Hurdles/ 8x40 Meters: 8x100 Meters: 4 minute rec Sprints/HHs/ Jumps 20 min run or 30 30 min run or 40 15 minute run Down and Stretch Fence Workout: (facing the wall/fence) 2x10: (R foot up to 2x10: (L foot up to 2x20: alternate feet (Facing R then L) 2x10: R foot Up 2x10: L foot Up Hill Workout: Long Warm Up: Sprints/Hurdles/J umps/ 1 mile run or 10 3 Mile Run or 30 Hurdle Walk Through: Step forward Step backwards Alternate legs Box (park bench) 2 x10: both feet on box 2x10: Single foot (L then R) * start at lower box if needed) 2x20: Up, Up, Down, Down Sprinters/Hurdles /Jumps/Throwers 5x50 (@ 85%) Mid Distance: 5x100 (@ 85%) Field Workout: All Running/Jumping Events:9 s 6 s
4x40 Meters: down and Sprinters/Hurdles/ (@ 75%) 10 x 40 Meters Mid Distance 10x80 Meters overy (@ 75%) 5 x 40 Meters Lateral (face R then L) Over & Under Can Cans: Straight Leg Can Cans: Bent Leg down and stretch
Day Specific Warm Ups: Monday s, Wednesday s, Friday s, & Saturday s Ankling Series (see warm up guide for details) 800 meter mobility jog or 5 minute mobility jog (if no access to track) ( on grass or gravel, avoid pavement and track surface!) Dynamic Stretching or Static Stretching (see warm up guide for details), Activation Series, Muscle Mobility, Dynamic Flexibility Leg Swings x 10 each type of swing Walking A s Skipping A s x 2, Walking B s Skipping B s x 2, Skip for height x 2, backwards run x 2 2 striders (50 meters) walk 25 meters, jog 25 meters Tuesday s & Thursday s Ankling Series (see warm up guide for details) 800 meter mobility jog or 5 minute mobility jog (if no access to track) ( on grass or gravel, avoid pavement and track surface!) Ankling (see warm up guide for details) Dynamic Stretching (see warm up guide for details) Muscle Mobility (see warm up guide for details) Dynamic Flexibility (see warm up guide for details)
Warm Up Guide Short 800m(100m Each) Forward Jog: Backwards Jog Weave Skip Arms Across Side Shuffle: Right Left Arm Circles: Forward,Backwards Mobility Jog Activation Low Plank (hold for 10 seconds) Side Plank Right Left (hold for 10 seconds) Low Plank Plus (10 reps) Super Women (10 reps) T s, Y s, H s (with chin on the ) (hold for 10 seconds) Hip Bridge (hold for 10 seconds) Hip Bridge march (10 reps) Hip Bridge march out and in World s greatest stretch Quad Pull Toe Touches (while walking) Air Planes Knee Pull to lunge Knee Hugs Scoops Lady Windshield wipers Clams High Plank Plus Fire Hydrants Donkey Kicks Standing Abduction Extension Dynamic Stretching Muscle Mobility Knee Overs Knee Over 90 degrees Knee Over Straight Plows Scorpions Upward Dog/Cobra Dynamic Flexibility Ankling (do barefoot): 30 40 meters each exercise Tip Toe forward Tip toe backwards Heel walk forward Heel to toe walk forward Outside of foot forward Inside of foot forward Toes pointed in forward Toes Pointed out forward Stand still with heels planted, lift toes of your foot one at a time (10 times per foot) Calf Raises (10)
Description of 9 s, 12 s, 15 s, 18 s You will need to find a field (football field, park field, or any area of grass), preferable a grassed area in a rectangular shape You will do 3 reps in a 1 set. You will start at a corner of the rectangle (on the field) and in a 3 point/ standing start drive out for 30 meters (stay low and take your time in the drive phase. Once you are fully up you will then stay in that position, stay relaxed with your arms and face BUT keep your speed from the drive phase for 30 meters (it should feel like you doing a hard stride) and the last 30 40 meters you will sprint to the other corner. You will jog along the goal post side (easy jog) and start in the other corner, do the same sequence again once more. You will then walk along the goalpost side and the side line side as your recovery from that set. After your walk, you will begin the second set, so on and so forth. Please refer to the diagram for details! 9 s: 3 sets of 3 12 s: 4 sets of 3 15 s: 5 sets of 3 18 s: 6 sets of 3