First Practice Monday, February 26th meet in cafeteria

Transcription

1 TRACK & FIELD 2018 COACHING STAFF & ROLES Coach Dickherber (girls head) Throws Coach Moe (boys head) Distance Coach Linebach Sprints / Hurdles Coach Belcher Hizontal Jumps Coach Heslinga Vertical Jumps Date Start Meet 2018 T&F MEET SCHEDULE :00 UCM Mule Relays: Warrensburg, MO :00 Kearney Warm-up (JV & V) :00 JV Platte County :00 Smithville Invitational :00 Grandview Invitational :00 Smithville JV Meet :00 Kearney Classic :00 Maryville Invitational TBD Liberty Nth Invitational :00 Warri Relays :00 Grain Valley Invitational :00 JV Savannah :00 MEC Conference Meet (JV & V) :00 Odessa Relays (all relays) :00 MSHSAA Districts TBA MSHSAA Sectionals TBA MSHSAA Missouri State: Jefferson City, MO First Practice Monday, February 26th meet in cafeteria PRE-SEASON ASSIGNMENTS Register to receive 2018 T&F Remind messages Remind To get push notifications on your smartphone, visit rmd.at/2018shstf F text notifications, to ( ) Buy quality pair of running shoes f training Complete Privit Profile Start Conditioning Now! Talk to employer about track calendar (request off wk) STEPS TO COMPLETE WITHIN PRIVIT PROFILE TM : 1. Register an account in parents name: mo.eppe.com 2. Add athlete(s) to your account You only need to create one account f your family! 3. Complete all relevant athlete infmation Personal Details Pre Participation Histy Fm MSHSAA Parent Permission MSHSAA Concussion Materials MSHSAA Student Agreement Emergency Contact Infmation 4. Apply parent electronic signature 5. Apply athlete electronic signature F me infmation, visit

2 SPRINTERS CONDITIONING WINTER 2018 WEEK Wkouts (separated by day) Ce Wk Jan Jan Jan 28 Feb 3 Feb 4 10 Feb Feb Acceleration: 8 x 30 meters 3-min recovery 2. Speed: 5 x 50 meters 3-min recovery 3. Resistance: Hills: 10 x 30 meters- 3-min recovery 4. Endurance: 6 x 100 meter build up to 10% per 10 meters - walk back 1. Acceleration: 6 x 20 meters 4 min recovery 6 x 30 meters 3 min recovery 2. Speed: 4 x 60 meters 3-min recovery 3. Resistance: Hills: 8 x 40 meters 4-min recovery 4. Endurance: 5 x 100 meter build up 10% per 20 meters- walk back 1. Acceleration: 10 x 30 meters- 5 minute recovery 2. Speed: 5 x 50 meters 3-minute recovery 3. Resistance: Hills: 10 x 30 meters- 3-minute recovery 4. Endurance: 12 x 80 meters build up 10% per 10 meters - walk back recovery 1. Acceleration: 4 x 30 meters 5 min recovery 4 x 20m 4 min recovery 6 x 10m 3 min recovery 2. Speed 6 x 60 meters 4-minute recovery 3. Endurance: 6 x 100 meters build up 10% per 10 meters- walk back recovery 1. Acceleration: 4 x 20 meters 3 min recovery 20 x 10 meters 3-min recovery 2. Speed: Acceleration-sprint-float-sprint (3 x 100 meters w/ 6min recovery): How To: 50 meter acceleration 10 meters sprint at 100%...30 meter float at 80%...10 meter sprint at 100% 3. Resistance: Hills: 5 x 50 meters 3-min recovery 4. Endurance: 8 x 100 meters build up 10% per 10 meters- walk back 1. Acceleration: 4 x 30 meters 3 min recovery 10 x 20 meters- 3 min recovery 2. Speed: Acceleration-sprint-float-sprint (4 x 100 meters w/ 6min recovery): run same as last week 3. Resistance: Hills: 5 x 50 meters 3-min recovery 4. Endurance: 8 x 100 meter build up to 10% per 10 meters - walk back Balance Planks Lying on your stomach, prop yourself up on your fearms and toes. Keep a straight line from head to feet. Bonus: Simultaneously lift the right leg and left arm & hold 3 secs. Continue switching sides f one minute set. Goal: 3 sets Side Plank Leg Lift Lying on your side, prop yourself up on your fearm & the side of your bottom foot. Hold steady & complete 10 lateral leg raises. Switch sides. Bridge Lie on your back with your feet flat on the ground. Lift your hips creating a straight line from shoulders to knees. Extend one leg straight out, hold f several seconds. Put foot back down and repeat. Warmup: ½ mile jog Cooldown: ¼ mile jog Dynamic Stretches: Leg Swings: Lateral Leg Swings: Front & Back High Knees A-Skip Iron Cross (a.k.a. Eagles) Scpion Listen To Your Body: Remember there is a difference between seness and injury. Make sure to warmup properly in cold weather to avoid injury.

3 JUMPERS CONDITIONING WINTER 2018 WEEK Wkout: 3 days per week separated by a day of rest (48 hour recovery) Ce Wk Jan Jan Jan 28 Feb 3 Feb 4 10 Feb Feb sets of Squat Lunges (10 repetitions each set) - 2 sets of Step-ups (10 repetitions each set) - 1 set of Lateral Cone Hops (15 jumps) - 1 set of Skipping Jumps (25 yards) - 1 set of Rim Jumps (15 jumps) - 2 sets of Squat Lunges (10 reps each set) - 2 sets of Step-ups (10 reps each set) - 1 set of Lateral Cone Hops - 1 set of Bounding (25 yards) - 1 set of Skipping - 1 set of Box Jumps (10 jumps) - 2 sets of Rim Jumps - 2 sets of Squat Lunges - 2 sets of Step-Ups F Skipping, Rim Jumps, Squat Lunges, and Step-Ups (same reps as described in the earlier weeks) - 2 sets each of Lateral Cone Hop, Skipping, and Rim Jumps - 1 set each of Bounding and Box Jumps - 3 sets each of Squat Lunges and Step-Ups (same reps in each exercise as described in earlier weeks) - 2 sets each of Lateral Cone Hop, Bounding, Skipping, Box Jumps, and Rim Jumps - 3 sets each of Squat Lunges and Step-Ups - 2 sets each of Lateral Cone Hops, Bounding, Box Jumps, and Rim Jumps - 3 sets of skipping - 3 sets each of Squat Lunges and Step-Ups Balance Planks Lying on your stomach, prop yourself up on your fearms and toes. Keep a straight line from head to feet. Bonus: Simultaneously lift the right leg and left arm & hold 3 secs. Continue switching sides f one minute set. Goal: 3 sets Side Plank Leg Lift Lying on your side, prop yourself up on your fearm & the side of your bottom foot. Hold steady & complete 10 lateral leg raises. Switch sides. Bridge Lie on your back with your feet flat on the ground. Lift your hips creating a straight line from shoulders to knees. Extend one leg straight out, hold f several seconds. Put foot back down and repeat. Warmup Options: (1) ½ mile jog (2) jump rope f 3 minutes Cooldown Options: (1) ¼ mile jog (2) jump rope f 2 minutes Dynamic Stretches: Leg Swings: Lateral Leg Swings: Front & Back High Knees A-Skip Iron Cross (a.k.a. Eagles) Scpion Wkout Exercises: Description on reverse side of paper.

4 EXERCISE DESCRIPTION LATERAL CONE HOP o Jump over a cone similar object from side to side spending as little time on the ground as possible. BOUNDING o Jump fward with both feet from a standing position. Bound fward immediately upon landing. Try to leap f both height and distance. SKIPPING o Skip fward with exaggerated high knee action. BOX JUMPS o Jump down from a box platfm 2-3 ft. high. Jump high in the air in explosive reaction. Get back on the box. Repeat. RIM JUMPS o Jump as high as possible toward a basketball rim similar target. Jump back up immediately upon landing. Spend as little time as possible on the ground. SQUAT LUNGES o Beginners and under 16 use no weights. Do only body weight. Advanced athletes use a barbell 2 dumbbells. The goal is to be able to do multiple repetitions with weights of 1/2 me of your body weight. Carry the dumbbell barbell behind your neck on the shoulders. Step fward, bending your right knee and fming a 90% angle between your right knee and your right thigh, with your left knee touching the ground. Stand up, repeat with the left foot. STEP-UPS o Use a sturdy 12" box. Beginners and under 16 use no weights - only body weight. Advanced athletes use a barbell 2 dumbbells. The goal is to be able to do multiple repetitions with weights of 1/2 me of your body weight. Step up on to a box with your right foot. Come down, repeat with your left foot.

5 BEGINNER DISTANCE FEBRUARY 2018 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Running Time: 137 min Running Time: 148 min Running Time: 159 min Running Time: 175 min minute run On Track 4x30 45 minute run CROSS TRAIN 50 minute run / Make-up minute run On Track 45 minute run CROSS TRAIN 55 minute run / Make-up 6x30 seconds minute run On Track 50 minute run CROSS TRAIN 60 minute run / Make-up 8x30 seconds minute run CROSS TRAIN 60 minute run / Make-up 8x40 seconds BASE MILEAGE ONLY Run at a pace that you can carry conversation easily (no huffing and puffing). The goal is to develop our aerobic base (keep your heart rate below 165). Err on running too slow. LISTEN TO YOUR BODY Remember there is a difference between seness and injury. Warm up and cool down properly. NUTRITION & DIET Drop the soda / Increate Water *drink half your body weight in ounces (e.g. 150lb person drinks 75oz of water)

6 VARSITY DISTANCE February 2018 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Running Time: 170 min 8x30 seconds 45 minute run CROSS TRAIN Abs Hips Ce 65 minute run / Make-up Running Time: 175 min 8x40 seconds 45 minute run On Track 3200m Fartlek Jog curves Sprint straights 70 minute run / Make-up Running Time: 180 min Running Time: 180 min x50 seconds 4 x pace ----equal rest to pace 60 minute run / Make-up x60 seconds 1600m pace ----equal rest to pace 60 minute run / Make-up BASE MILEAGE ONLY Run at a pace that you can carry conversation easily. The goal is to develop our aerobic base (heart rate 165 lower) LISTEN TO YOUR BODY Remember there is a difference between seness and injury. Warm up and cool down properly. NUTRITION & DIET Drop the soda / Increase Water *drink half your body weight in ounces (e.g. 150lb person drinks 75oz of water)