Daily:
Warm up 800 meters (2 laps)
Plyometrics- 50 meters each.
Video examples of these can be found at: http://www.performanceworkouts.com/exercise_guides_power_2.shtml
Power Skip
Bound
Hop
Plyo Lunges
Rocket Jumps
Tuck Jumps
Stretching- when muscles are warm, perform these to a count of 20.
Video examples of these can be found at:
http://www.performanceworkouts.com/exercise_guides_rangeofmotion_2.shtml
Hamstring Stretches:
Standing Hamstring Stretch
Single Leg Hamstring Stetch
Sitting Hamstring Stretch
Sitting Spread Leg Hamstring Stretch
Quad Stretches:
Quad Stretch
Forward SprinterLunge
Groin Stretch
Monday
- Complete Daily warmup, plyometrics, and stretching (shown above)
- Varsity: 6x400 meter intervals- run 400 at 85% effort, walk/jog 400, run 400, walk/jog 400, etc.
- Junior High: 6x200 meter intervals- run 200 at 85% effort, walk/jog 200, run 200, walk/jog 200, etc.
If you have access to a stopwatch and someone can time you, record your times.
Tuesday
- Complete Daily warmup, plyometrics, and stretching (shown above)
- Easy 2-3 mile jog (60% effort). Don’t worry about timing anything. Just have fun!
- Cooldown (jog 800 meters and repeat stretches)
Wednesday
- Complete Daily warmup, plyometrics, and stretching (shown above)
- Varsity: ladder 100-200-400-800-400-200-100 at 85% effort, run 100, walk/jog 100, run 200, walk/jog 200, etc.
- Junior High: ladder 100-200-400-200-100 at 85% effort, run 100, walk/jog 100, run 200, walk/jog 200, etc. If you have access to a stopwatch and someone can time you, record your times.
Thursday
- Complete Daily warmup, plyometrics, and stretching (shown above)
- Easy 2-3 mile jog (60% effort). Don’t worry about timing anything. Just have fun!
- Cooldown (jog 800 meters and repeat stretches)
Friday
- Complete Daily warmup, plyometrics, and stretching (shown above)
- Varsity: 6x400 meter intervals- run 400 at 85% effort, walk/jog 400, run 400, walk/jog 400, etc.
- Junior High: 6x200 meter intervals- run 200 at 85% effort, walk/jog 200, run 200, walk/jog 200, etc.
If you have access to a stopwatch and someone can time you, record your times.
Challenge workout (for the weekend):
If you feel up to the challenge, find a good sized hill (Campanille Hill at KU works well), and run 6 sprints to the top of the hill, walk/jog down. Make sure to complete the warmup and cooldown.
If you feel pain , take a day off. Soreness/Tiredness is okay—Pain is not.
| Stop immediately if you do feel pain, and rest for a day. If pain begins when you do the same motion again, says Schlifstein, it's a sure bet you've got an injury. But how do you know you've got an injury and are not just sore from working out? "Soreness usually shows up one or two days after you work out, and does not usually occur while you are actually doing the activity," says Rich Weil, MEd, CDE, an exercise physiologist at St. Luke's-Roosevelt Hospital in New York and consultant for the WebMD Weight Loss Clinic. If you try to work out when you're feeling sore, the pain usually subsides after 10-15 minutes of activity, Weil says. Not so when an injury is involved. "Pain related to an injury gets worse when you are working out," says Schlifstein. "That's when you know it's time to stop and listen to your body." Source: WebMD |
