| 
  • If you are citizen of an European Union member nation, you may not use this service unless you are at least 16 years old.

  • You already know Dokkio is an AI-powered assistant to organize & manage your digital files & messages. Very soon, Dokkio will support Outlook as well as One Drive. Check it out today!

View
 

Practice Schedule

This version was saved 3 years, 10 months ago View current version     Page history
Saved by Christian Jessop
on May 4, 2020 at 8:10:10 am
 

 

Practice Schedule

 

2020 Track and Field Conflict Form:

Click Here

 

 

Spring Full Season Calendar:

 

Click Here

 

Weekly Specific Schedule:

 

May

 

During this timeframe that we are not in school =

SAFETY is #1 above all else = 

Workouts are completed only w/ approval of Parents and at a safe location

Outdoor Workouts are completed during a safe timeframe - i.e. running at night/dark = not safe

Workouts are not completed in groups = Social Distancing is key

 

Any questions w/ any of the posted workouts below = please reach out through Remind

Estimate at the best of your ability on the distances stated below.

 

Hope you all stay healthy and keep a strong positive mindset!

 

Remember = Warm-up and Cool Down / Stretch Properly before/after each Workout

All-Team exercises = Complete AFTER your specific event workout

 

 

Date  Time  Event / Location 

Monday

5/4

 

Home 

Workout

 

 

 

All - Team: Challenge = 15 minute meditation - try various aps for help if you need

Sprinters:  Starter - 10 x 25 m building striders

                 Workout - 8 x 100 m @ 100 % w/ walking rest + 2 min

                 Finisher - 1 x 50 m @ 100 %

Hurdlers: MTHS Spring Track Hurdle Workout 1 of 3 April 2020.pdf   

Mid-Distance: 12 x 300 (or 45 sec) fast w/ 2 min rest

Distance: 4 miles distance pace

Throwers: Link Below = Shows Full Week 

https://docs.google.com/document/d/1eZIklnWH4NViLeEHVreHJd8VPHhsVsg2YOjTFzX_Xfc/edit

 Long/Triple Jumpers: Same workout Sprinters

High Jumpers: Same workout as Sprinters

 

Tuesday

5/5

 

Home

Workout

 

 

 

All - Team: 10 down to 1 = Squat Jumps - Mountain Climbers - Pushups

                   (do each exercise 10 times - then 9 times - then 8 times - ect down to 1)

Sprinters:  Starter - 400 m @ 50 %

                 Workouts - 6 x 250 m @ 100 % w/ walking rest to start + 2 minutes

                 Finisher - 400 m @ 75 %

   Hurdlers:  Complete Sprinters Workout

Mid-Distance: 3-4 mile recovery run OR Bike Ride OR Yoga

Distance: 1200 x 3 @ 85 %

               90 sec rest - Cool Down

Throwers: See Link = Posted Monday 

Long/Triple Jumpers: 3 step Bounding to 1 step jump on jump leg = complete 10x

                                   Double leg vertical jump from standing position = x 20

                                   Single leg vertical jump from standing position = x 20 each leg

                                   Box jump (get creative but safe) = 3 sets of 10                                

High Jumpers:  Same as Long/Triple Jumpers

 

Wednesday

5/6

 

Home

Workout

All-Team: Who has motivated you this year / season = text/call and give them some appreciation love!

Sprinters:  4-5 mile Bike Ride OR Yoga / Pilates

Hurdlers:  MTHS Spring Track Hurdle Workout 2 of 3 April 2020.pdf

Mid-Distance: 10 x (1 min run followed by 30 sec exercise - 1 min rest)

                       Exercise should be abs / lunges / body weight squats / pushups

Distance: Recovery Day - Easy Bike Ride OR Yoga / Pilates

Throwers: See Link = Posted Monday

Long/Triple Jumpers: Complete Sprinters Workout

High Jumpers: Complete Sprinters Workout

 

Thursday

5/7

 

Home 

Workout

All-Team: Endless Burpees for 4 min = How many can you do in 4 min = rest as much but time doesn't stop

 Sprinters: Starter - 8 x 25 m building striders

                 Workouts - 6 x 200 m @ 100 % - walking rest to start + 1 minute

                Finisher - 1/2 mile cool down light jog

Hurdlers: Complete Sprinters Workout

Mid-Distance: 3-4 mile recovery run OR Bike Ride OR Yoga

Distance: 2 miles distance pace 

               300 x 6 @ 100 %

               1 mile cool down

Throwers: See Link = Posted Monday

Long/Triple Jumpers: Complete same as Tuesday's workout

High Jumpers: Complete same as Tuesday's workout

 

Friday

5/8

 

Home

Workout

All - Team: 200 Club = 50 push-ups / 50 sit-ups / 100 second plank (1:40)

Sprinters:  Starter - Find a wall - Lean into - Arms out = Sprint Legs 100 % for 30 seconds x 10

                 Workout - 15 x 20m = Starting Position Blasts @ 100 %

                 Finisher - Mountain Climbers = 30 sec x 10

Hurdlers: MTHS Spring Track Hurdle Workout 3 of 3 April 2020.pdf

Mid-Distance: 8 x 200 m (or 30 sec ) fast w/ 1 min rest

Distance:  3 mile recovery run OR Yoga / Pilates

                2 rounds Rainy Day workout

Throwers: See Link = Posted Monday

Long/Triple Jumpers: Sprinters workout above

High Jumpers: Sprinters workout above

 

Saturday

5/9

 

 

 

Home

Workout 

 

 

 

All - Team: Spend extra time stretching post workout

                   Ice shins for 20 min  

Sprinters:  40 min = Ride Bike / Elliptical / Row / Walk                          

  Hurdlers: Complete Sprinters Workout

Mid-Distance: 3-4 mile recovery run OR Bike Ride OR Yoga

Distance: 1 mile @ distance pace then 1 min pickup - 30 sec rest

                2 min pickup - 1 min rest , 3 min pickup - 90 sec rest

                4 min pickup - 2 min rest , 5 min pickup - 2.5 min rest

                4 - 3 - 2 - 1 - minute pickup 

                1/2 mile cool down

Throwers: See Link = Posted Monday

Long/Triple Jumpers:  Sprinters workout above

High Jumpers: Sprinters workout above

 

 

 

**Rainy Day Substitute Workout**

 

Round -1 - Exercises - 3x's each

 

Jumping Jacks - 30

V-Ups - 20

Push-up = 4 opposite knee tucks

 

Round -2 - Exercises - 3x's each

 

Reverse Lunges - 20

Flutter Kicks - 50

Burpee Push-ups - 10

 

Round - 3 - Exercises - 3x's each

 

Squat Jacks -20

Right Side Crunches - 20

Left Side Crunches - 20

Leg Raises - 20

 

 

 

 

Comments (0)

You don't have permission to comment on this page.