Chenango Forks Track and Field

Update on the 2020 Season:

  • The season is still on.
  • We will be having regular practice starting April 13th at 3:00.
  • The only Meet we are canceling is the Twin Rivers Invite on April 4.
  • The Can Drive and Cornell Scrimmage are also canceled.
  • Uniform Orders will be posted here soon.
  • If there are changes, we will let you know here as soon as possible.
  • In terms of staying in shape in the Off-Season, contact your Event Specific Coach. Scroll down for the Sprinters and Jumpers Off-Season Training Tips...

Coach Sheehan's Off-season Workouts FOR Sprinters, Jumpers, & Hurdlers... Along with Coach Frazer's Vaulting Workouts:

During this Off-Season, if you are able, you should try and keep in as best shape as possible. We will be posting workouts that you can do from the comfort of your own home if you are so inclined this Off-Season.

Please Check Back Here Often For Workouts...

Warm Up:

Jog for Two Minutes

1) Knee Hugs/Frankensteins

2) Open Gate/Shut Gate

3) Toes Out/Backwards

4) Heels Out/Backwards

5) Soccer Lunges

6) Walking Lunges?

7) High Knees

8) A-Skips

9) B-Skips

10) Long Goose

11) Short Goose

12) Butt Kicks

13) Karaoke

14) Defensive Slides

15) Two Build Ups


Sprinter, Jumper, Vaulter, Hurdler Workouts:

Option 1

  • Complete Warm Up
  • Ladder at 90 percent of full speed
    • 50 meters
      • 3 minute rest
    • 100 meters
      • 3 minute rest
    • 150 meters
      • 3 minute rest
    • 200 meters
      • 3 minute rest
    • 150 meters
      • 3 minute rest
    • 100 meters
      • 3 minute rest
    • 50 meters
  • Cool down 2 laps

Option 2

  • Complete Warm Up
  • Plyo with stairs Repeat 5 Times
    • Hop every step feet together
    • Hop skipping 1 step feet together
    • Hop skipping 2 step feet together
    • Hop skipping 3 step feet together
    • Walking sideways high knees both feet every step
    • Walking sideways high knees skipping one step
    • Waling crossover high knees both feet every step
    • Waling crossover high knees skip every step
    • Walking backward hands on heads
    • Rest 5 Minutes
  • Stretch for cool down

Option 3

  • Complete Warm Up
  • Recovery 200 workout
    • 10 x 200 meters with 3 minute rest at 75 percent of speed
  • Stretch for cool down

Option 4

  • Complete warm up
    • 10 - 5 second hill repeats with 1 minute rest
    • 10 - 40 meter sprints full speed
    • 6 Flying 90s (30 meters build up, 30 meters full speed, 30 meters slow down)
  • 2 lap cool down

Option 5

  • Complete Warm Up
  • Plyo work in a field (each drill down and back 20 meters apart) Repeat 5 times
    • Bounds
    • Skips for height
    • Bunny Hops
    • Line Hops
    • Bounds
    • Skips for distance
    • Frog jumps
  • 2 laps of ins and outs

Option 6

  • If you are stuck inside, Copy and Paste this link for a T25 Workout:

https://www.iqiyi.com/w_19rs4rk5ep.html

(There are ads at the beginning and it is all in Korean, so be patient)

Option 7

I know how much Rullo loves this video, so we include it here for those rainy days when you can't get outside...

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Whether you are outside or inside, follow up your workout with 5 Minute Abs:

  • Heel Touches (Plank)
  • Bicycles (Side Plank)
  • Russian Twist (Side Plank)
  • Ins and Outs (Back Plank)
  • 3-2-1s

If you hate our Five Minute Abs, here is a 10 Minute Version we frequently do Indoors:

2020 Outdoor Schedule

Saturday, March 21 CAN DRIVE CFHS 10:00 AM Canceled

Sunday, March 29 Indoor Scrimmage Cornell 9:00 AM Canceled

Saturday, April 4 Twin Rivers Invite Athens 10:00 AM Canceled

Thursday, April 16 Dual Meet @ Oneonta 4:15 PM

Saturday, April 18 Windsor Invite Windsor 10:00 AM

Tuesday, April 21 Dual Meet @ CV 4:15 PM

Friday, April 24 Gerry O’Donnell Windsor 5:00 PM

Ithaca Relays Ithaca 4:00 PM

Tuesday, April 28 Dual Meet vs. SV Home 4:15 PM

Friday, May 1 Movie Night Home TBA

Tuesday, May 5 Dual Meet @ Windsor 4:15 PM

Saturday, May 9 Quinney Invite Sidney 10:00 AM

Tuesday, May 12 Dual Meet vs. Nor Home 4:15 PM

Wednesday, May 20 STAC Championship Windsor 4:00 PM

Thursday, May 28 Class Championship T-burg 4:00 PM

Monday. June 1 Senior Banquet CFHS TBA

Wednesday, June 3 State Quals Endicott 5:00 PM

Thursday, June 4 State Quals Endicott 5:00 PM

Friday, June 12 State Meet Cicero

Saturday, June 13 State Meet Cicero