Missing practice, or leaving early? Here are hard day options. Remember the following for all workouts:

1. Do a TEAM WARM UP first, then follow the workout with a STATIC STRETCH ROUTINE.

2. A wrist watch will help for timing/distance tracking

3. Low-fat chocolate milk is the best recovery drink. Seriously, click the link.

Workouts for All! Workouts that benefit all events!

• Click here for three TIME-EFFICIENT hard workouts, plus three more, that BENEFIT ALL EVENTS.

• Don't forget Core workout options, which you can do anytime.

• Traveling and have gym access? Here's our weekly lift routine at practice, plus add extra as you need. You'll likely need to use a machine or dumbbells instead of a rack.

Jumps

• Conditioning for jumpers, complete with videos.

*Disclaimer: these workouts should be done with notification of parent/guardian and a coach. For outdoor runs, ideally do them in a park, on a bike-path, or other non-vehicular traffic location. If road areas cannot be avoided, stick to the sidewalk when possible, or on the left side of the street, so as to more easily observe traffic. Obey all pedestrian and traffic laws, and wear bright, visible clothing (or lights in low-visibility). If you have had an ongoing injury, consult with the school trainer, coaches, and/or a doctor before engaging in a workout on your own. St. Joe's is not responsible for negative results of workouts done on your own not at practice. If you have asthma, insure your inhaler is available. Safety isn’t sissy.