Here are some ideas for optional at-home work outs. If you missed practice or want to do a vacation/weekend work out, pick one of these to do at home:
Short Sprint Ladder- Sprint 50/100/200/100/50m @ 80% effort. Take equal rest after each run. Rest additional 5 minutes between reps (DO NOT SIT - walk around, breath deeply, re-hydrate). Repeat the ladder 2 to 3 times. Focus on good sprinting form - Strong knee drive, arms by the sides (belly-button to chin), quick leg turnover, feet landing under the body and pushing off quick & strong.
Middle Sprint Ladder- Run 100/200/400/200/100m @ 80% effort. Take equal rest after each run. Rest additional 10 minutes between reps (DO NOT SIT - walk around, breath deeply, re-hydrate). Repeat the ladder 2 times. Focus on good mid-distance pace & sprinting form - Strong acceleration, steady leg turnover, feet landing under the body and pushing off quick & strong, arms carrying the legs as the legs get tired.
Hills - Find a moderate incline of about 50-75m long. High Knee/Quick Feet drill (10 sec.) before each run. Run up; walk/jog down for recovery. Repeat 5-10 times. Focus on good sprinting form - forward lean, high knee drive, arms by the sides, quick turnover, quick & strong push off.
Core Workout - Chose 5 activities to make up a "circuit": Squat, Burpee, Plank, Reverse Crunch, Warrior Crunch, Mountain Climber, Hip Bridge, Push Up, Twist, Heel Touch (Penguin). Do 10 reps/30 seconds of each activity in the circuit with minimal rest between each activity. Recover for 2-3 minutes. Repeat your circuit 2 -3 times.