Update on the 2021 INDOOOR Track Season

Sign-Ups Are Going On NOW!

The Indoor season has been given the Green Light, but this is not going to be a normal Indoor Season. COVID restrictions will not allow us to compete or train the way we normally would, but Coach Groover and myself will do everything we can to get you in as best shape as we are able in order to get you ready for your Fall and Spring sports.

We will socially distance practice every school day in the halls, in the gyms, in the weight room, in the wrestling room, and/or in the libraries whenever the weather forces us to do that, but please understand when you sign up for Indoor, we are going to try to get outside as often as possible to work on our fitness. Whenever Inside, we will be wearing masks unless given permission by a coach to take a mask break.

Also please only sign up for Indoor if you are willing to participate in the new Meet setups. These are completely different than in years past, and truthfully, it is a much better set up. All of our Meets will take place at Chenango Valley. Each Meet will only take an hour and half to complete from the first event to the last. And there will only be one to four Meets this entire season. This obviously means no more ten hour Meets, 50 minutes away and is a welcome change!! The only other schools we will be competing against will be Chenango Valley and Windsor.

The events we will be offering are the 55 Meter Dash, the 55 Meter Hurdles, the 100 Meter Dash, the 400 Meter Dash, the 800 Meter Run, and the 1600 Meter Run. We will also be competing in the Shot Put, Medicine Ball Toss, and the High Jump (perhaps also the Broad Jump).

So if you are looking for a safe, socially distanced, and effective way to get in shape after this insanely long offseason, sign up for Indoor Track today.

Our first practice is scheduled for Monday, January 4^th.

See you then,

Coach Motell

Coach Sheehan's Off-season Workouts FOR Sprinters, Jumpers, Hurdlers & Vaulters...

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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 UpsSprinter, Jumper, Vaulter, Hurdler Workouts:

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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

• https://www.youtube.com/watch?v=bm4WZyH5p2I&t=990s

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:

• https://www.youtube.com/watch?v=cbCt69XAUKA