Boys News and Notes


Boys Track Schedule (Click Here)

Communication: Sign Up for Remind (Click here to sign up)

Remember to bring $15 for team shirt (Give to Mr Gottschalk)

Season Update

As you may have read on the opening page of the website the season is in flux. Currently we plan on having practice after school, if we have school. We are looking for confirmation if we can have practice if we do not have school. Please email or check website for further updates.

Also all meets from March 20 to April 30 have been cancelled. We will keep you updated with any other changes.

Week 5 (Indoor Conference Championship)

Sprinter workouts (See below)

Monday: Dynamic Warm Up (all 15 meters: High Knees, High Knee Butt Kick, 2 x Straight Leg Bounds, Alternators, 2 x Bondings, 2 x Frog Hops into sprint)

3 x 30 m acceleration (2 falling, 1 pushup)

3 x 40m sprints (full recovery)

Cool Down (3 x 20 push ups, 3 x 20 sit ups, 3 x 20 squats)

Tuesday: Dynamic Warm Up (all 15 meters: High Knees, High Knee Butt Kick, 2 x Straight Leg Bounds, Alternators, 2 x Bondings, 2 x Frog Hops into sprint)

3 x 30 m acceleration (2 falling, 1 pushup)

100-200: 3 x 150m sprints (full recovery; 8 min)

400: 3 x 300-250m (40 second runs with full recovery; 8 min)

Cool Down (Stretch)

Wed: (Jump Workout)

Strength and Plyometric Workout: (full recovery between sets)

  • Lunges 2 x 10 each leg
  • Scissor Jumps 2 x 10
  • Line Jumps: side to side 2 x 10 sec
  • Line Jumps: front to back 2 x 10 sec
  • Line Jump Right leg side to side 1 x 10 sec
  • Line Jump Left leg side to side 1 x 10 sec
  • Bounding 2 x 20 m
  • Squat Jumps 2 x 15
  • 3 x 20 push ups
  • 1 x 45 sec plank, 1 x 45 right side plank, 1 x 45 sec left side plank
  • 2 x 45 sec bridge, 1 x 45 sec scissors

Thursday: Dynamic Warm Up (all 15 meters: High Knees, High Knee Butt Kick, 2 x Straight Leg Bounds, Alternators, 2 x Bondings, 2 x Frog Hops into sprint)

3 x 30 m acceleration (2 falling, 1 pushup)

4 x 40m hills sprint (full recovery; 8 min)

or 4 x 3 x 30m hills sprint (full recovery; 8 min)

Cool Down (Stretch)

Friday: See Wed

Saturday: Dynamic Warm Up (all 15 meters: High Knees, High Knee Butt Kick, 2 x Straight Leg Bounds, Alternators, 2 x Bondings, 2 x Frog Hops into sprint)

3 x 30 m acceleration (2 falling, 1 pushup)

200: 1 x 50m sprint (full recovery)

1 x 100m sprint (full recovery)

1 x 150m sprint (full recovery)

400: 1 x 150m sprint (full recovery)

1 x 250m sprint (full recovery)

1 x 350 sprint (full recovery)

Cool Down (Stretch)