Homework for Track & Field Class
This is the homework for the spring 2008 track & field class. Do the strength part of this workout 3 times each week, spreading the workouts out every other day. You want 48 hours between muscle building work. Running can be done more frequently.
WARM UP RUN:
Run 1/4 mile to 1/2 mile minimum, building up to 1 mile eventually. Run the warm up run slow to warm up the muscles.
SPRINTING DRILLS:
1. Mark of 20 meters for sprinting drills.
2. A Skips - 20 meters x 2. On the A Skip, drive the knee high, keeping the foot high under the body.
3. B Skips - 20 meters x 2. On the B Skip, drive the knee and foot high, following this with the foot extending in front of you.
4. C Skips - 20 meters x 2. For the C Skip, do all of the above, then PULL the foot back under you.
5. A STRIDES - 20 meters x 2. For stride outs, run slowly with long strides, staying on the toes. For A Strides, drive the knees high, foot under the body.
6. B Strides - 20 meters x 2. Do the above A stride form and extend the foot in front of the body.
7. Arm drive - 20 meters x 2. Do a casual stride out focusing on driving the arms straight forward and back, and keeping the arms bent 90 degrees.
8. Side skips - 20 meters each direction, facing the same way. Skip sideways, kicking your shoes together.
9. "Karioka" (some know it as "grapevine") - 20 meters each way, facing the same direction. Run slowly sideways, crossing the trailing foot alternately in front of the lead foot, then behind the lead foot.
10. Build ups - 20 meters x 2. Run normal running strides, building up to reach full speed at 20 meters.
11. Quick accelerations - 20 meters x 2. Sprint to full speed as quickly as possible.
12. Stretch for 5 minutes - hamstrings, calves, and quads.
13. Sprint 100 meters x 4 or 5.
UPPER BODY STRENGTH DRILLS:
1. Push ups - 3 x 10 reps until this is easy - then increase the number in each set.
2. Dips - 3 x 10 reps until this is easy - then increase the number in each set.
3. Sit ups - 3 x 10 reps until this is easy - then increase the number in each set.
4. Arm curls - 3 x 10 reps until this is easy - then increase the WEIGHT for each set. Use dumbells or make your own with 1 gallon water jugs. If the 3rd set of 10 is easy, increase the weight.
UPPER BODY STRENGTH DRILLS:
1. Push ups - 3 x 10 reps until this is easy - then increase the number in each set.
2. Dips - 3 x 10 reps until this is easy - then increase the number in each set.
3. Sit ups - 3 x 10 reps until this is easy - then increase the number in each set.
4. Arm curls - 3 x 10 reps until this is easy - then increase the WEIGHT for each set. Use dumbells or make your own with 1 gallon water jugs. If the 3rd set of 10 is easy, increase the weight.
UPPER BODY STRENGTH DRILLS:
1. Push ups - 3 x 10 reps until this is easy - then increase the number in each set.
2. Dips - 3 x 10 reps until this is easy - then increase the number in each set.
3. Sit ups - 3 x 10 reps until this is easy - then increase the number in each set.
4. Arm curls - 3 x 10 reps until this is easy - then increase the WEIGHT for each set. Use dumbells or make your own with 1 gallon water jugs. If the 3rd set of 10 is easy, increase the weight.
UPPER BODY STRENGTH DRILLS:
1. Push ups - 3 x 10 reps until this is easy - then increase the number in each set. Keep the body straight, go all the way up until arms are straight, and down to touch the ground with the nose and belt.
2. Dips - 3 x 10 reps until this is easy - then increase the number in each set. Keep the legs straight and lower the body until the arms are bent 90 degrees, then go up slowly to arms straight.
3. Sit ups - 3 x 10 reps until this is easy - then increase the number in each set. Put hands locked behind the head, touch the ground, slowly come up to extend the head past the knees. Use the full range of motion.
4. Arm curls - 3 x 10 reps until this is easy - then increase the WEIGHT for each set. Use dumbells or make your own with 1 gallon water jugs. If the 3rd set of 10 is easy, increase the weight.
LOWER BODY STRENGTH DRILLS:
1. Squats - 3 x 10 reps until this is easy - then increase the number in each set. Go down slowly until the legs are bent 90 degrees. High school age and adults may add weight when easy with dumbells or a barbell. Use a weight belt if you are using a barbell.
2. Lunges - 3 x 10 reps each leg until this is easy - then increase the number in each set. Walk forward, extending the leg forward until it is bent 90 degrees, then pull forward to the next rep. Add dumbells when it is easy if you are an adult or age 14 & older.
3. Calf raises - 3 x 20 reps. Hold onto a hand rail, use the stairs, and lower the body as low as it can go with the balls of your feet on the step, and heels hanging down. Then raise the body up to full extension up slowly. Increase reps when easy, or if 14 & older, add weight with dumbells.
5. Steps ups - 3 x 10 reps each leg. Find a bench or platform that allows you to have your thigh parallel to the ground when you step up to it. Step up and extend upward, driving the other knee all the way up, then go down and take the foot off the bend each rep. You can increase reps when it is easy, or if 14 & older, add weight with dumbells.
WARM DOWN:
Jog a slow 1/2 mile to warm down when done, Stretch more if you have time.