Spring Break

Spring Break: 

There is NO practice on Thursday April 17 or Friday April 18 .If your athlete is in Rocky River during Spring Break, there will be two optional practices: Monday April 21 and Friday April 25 from 8:30-9:30am. Meet in the front of RRMS. If you arrive late, head to the back.

Coaches will provide athletes will suggested workouts to complete over break.

THROWERS: Coach Achladis at the high school has opened up some times to work with you over spring break as well. Meet him at the high school Track 4/21 and 4/22 from 11:45-12:45 if you want some throwing practice/tips.

Hurdles:

Good Beginner technique breakdown  https://www.youtube.com/watch?v=jpIn-HdhjGc

:

Good Coach with techniques:  https://www.youtube.com/watch?v=9UZNknBnjuU

Athlete advice with deliberate indy techniques:   https://www.youtube.com/watch?v=fiqyc-mZRHw

Taking off too close to hurdles   https://www.youtube.com/watch?v=O0DamKHwamg

At home with chair trail leg  https://www.youtube.com/watch?app=desktop&v=nRcIl3qa2Fo

Next level techniques  https://www.youtube.com/watch?v=DH8yd3SLetA

Jumps:

https://www.youtube.com/watch?v=-wBdunFVlxk&feature=youtu.be

https://www.youtube.com/watch?v=tjgW78I04D8&feature=youtu.be

Throws:

Upper body strength and core moves like we've practiced 

(ex: planks, push ups, bicycles)

Sprints: Complete a warm up, a main workout, add agility or core and cool down each day. It is important to pick not all of the same workouts but to mix it up. Even if you do a little each day it will help you. Cross training is also great such as swimming, biking, or even walking to move your body. 

Warm-Up (10–15 minutes)

1. Dynamic Stretches (5 minutes)
   
   

   • Leg swings (front to back, side to side)
     
     

   • Arm circles (small to large)
     
     

   • High knees (45 seconds)
     
     

   • Butt kicks (45 seconds)
     
     

2. Drill Warm-Up (5 minutes)
   
   

   • Lunges with a twist (10 per leg)
     
     

   • Toy Soldiers (walking with legs straight, kicking hands with toes)

Main Sprint Workout (20–25 minutes) 

1. Acceleration Sprints (4 sets)
   
   

   • Distance: 20–30 meters (start from a stationary position)
     
     

   • Rest: 1–2 minutes between sets
     
     

   • Focus on explosive starts, drive through the first 10–15 meters
     
     

2. Short Sprints with Walk-Back Rest (4 sets)
   
   

   • Distance: 40 meters
     
     

   • Sprint the distance as fast as possible
     
     

   • Walk back to starting point for recovery (approx. 2–3 minutes)
     
     

3. Flying 30s (3 sets)
   
   

   • Start jogging for about 20 meters to build up speed
     
     

   • Sprint the final 30 meters at full speed
     
     

   • Rest: 2 minutes between sets
     
     

   • Focus on maintaining top speed during the sprint
     
     

4. Hill Sprints (optional if hill is available) (3 sets)
   
   

   • Distance: 20–30 meters uphill
     
     

   • Sprint uphill for max effort, then walk back down for recovery
     
     

   • Rest: 2–3 minutes between sets

Agility and Core Drills (10 minutes)

1. Ladder Drills (3 sets)
   
   

   • Perform various ladder drills (e.g., 1-foot in each square, 2-feet in each square, lateral in/out)
     
     

   • Focus on quick feet and coordination
     
     

2. Planks (2 sets)
   
   

   • Hold for 30 seconds (modify as needed)
     
     

   • Focus on maintaining a strong core position
     
     

3. Side Shuffle Sprints (2 sets)
   
   

   • Distance: 10 meters side shuffle to the left, then side shuffle to the right
     
     

   • Rest: 30 seconds between sets

Cool Down (5–10 minutes)

1. Static Stretching (Hold each stretch for 20–30 seconds)
   
   

   • Hamstring stretch
     
     

   • Quad stretch
     
     

   • Calf stretch
     
     

   • Hip flexor stretch
     
     

   • IT band stretch
     
     

2. Deep Breathing (2 minutes)
   
   

   • Inhale deeply through the nose, hold for 3 seconds, and exhale slowly through the mouth

Distance: 

Active warm up, workout, stretch/core

workout ideas: 1 long run 3 miles, 1 tempo run 2 miles (remember about 45 seconds to a minute slower than race pace), 1 pick up run (20 minute run, every 2-3 minutes pick up pace then go back to original. each pick up should last 10-20 seconds), Track workout- bursts on the turns.