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 4th.
See you then,
Coach Motell
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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
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: