Always stretch before your workout

Always stretch at the end of your workout

Stretch routine (20 yards):

• • High Knees(use arms)(good running motion)

  • Frankenstein walk(keep legs straight)

  • Sideways shuffle

  • Butt Kicks(use Arms)(Good running Motion)

  • Skip for Height

  • Skip for distance

  • Bend over touch toes

  • Superman

  • Squat and hold for 30 seconds

High Jump Workout

10X Squat jumps

10X Split squat jumps

10X 1 foot jumps (10 jumps with each foot)

25 yards 2 foot hop - distance

25 yards 2 foot hop - height

50 yards 2 step pop-ups / Power Skip

50 yards 4 step pop-ups (on a curve if possible)

• 1. Stretch routine (20 yards):

     • • High Knees(use arms)(good running motion)

       • Frankenstein walk(keep legs straight)

       • Sideway shuffle

       • Butt Kicks(use Arms)(Good running Motion)

       • Skip for Height

       • Skip for distance

       • Bend over touch toes

       • Superman

       • Squat and hold for 30 seconds

       • 2-3 20 yard sprints

       • wall leans (calf stretch)

  2. 3 sets of pushups 20 secs/30 sec break (do as many as can each set)

  3. 3 sets of inclined pushups for 20 secs/30 sec break between sets

  4. 3 sets of 30 alternating crunches (Elbow to opposite knee)

  5. 2 sets of 25 jack-knife crunches 30 secs between sets

  6. 2 sets of 20 vertical leg crunches (feet in air arms wide, crunch and touch feet)

  7. 3 sets of 20 Tire twist(can use weight plate or other heavy object)

1. 2 sets of 12 lunging steps each leg 

100m, 200m, 400m

-Proper stretch and warm up before running

-After stretching begin:

-Bounding- Low bound- low skip 20m, back pedal to start. 2x. 

-High Bound-knees and arms swing up as high as possible, keeping body    position straight and arms with straight swings on sides. 20m distance 2x.

-High Knees- Step and bring knee up as high as you can each step-20m/2x

-Low knees- low step long stride 20m/ 2x

100m/200m/400m:

*Warm up run- 400m or one lap around the track- keep pace steady. Run steady and easy. Practice proper form. Don’t overstride. Then do a combo of run/walk:

Run 200m, walk next 50m

Run 200m, walk next 50m

This is not a race- not for speed. Concentrate on keeping hips/legs from swinging out and keep arm swing straight along side of body. DO NOT allow arms to cross in front of core.

*Acceleration/Form Workout: Pretend you are running down a narrow hallway and you are keeping your legs and arms from hitting the walls. Breathing is important! Try to match your breathing to your steps- Example: breathe in and then out -every 5 steps, or what feels good for you. Too many times sprinters forget to breathe as they run- this causes distress for your body and more fatigue for you!

Acceleration/Form Workout: 100m/200m Sprinters-

-Practice start- hard run with full sprint by 20 meters, slow down to jog, walk back to start. 2x.

-Practice start- hard run with full sprint by 20 meters, hold hard sprint to 50m, slow to jog, walk back to start- 2x.

-Practice start- hard run with full sprint by 50m, hold to 100m, slow to jog, walk back to start. 2x.

-Build to 50m full sprint hold to 200m.

400m Sprinters-Same as above but practice start with full sprint by 50m, slow to jog, walk to start- 1x

-Full to 50m hold to 100m. Walk 50m. 1x.

-Full to 50m hold to 200m. Walk 50m 1x.

-Full to 100m hold pace to 300m. Walk 50m 1x.

-Build up to 400m.

*Cool Downs: (Can do same as warm-ups)