Week 1: AUGUST MMS Cross Country. Dynamic Warm up Daily 20 minutes
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- Harold Chapman
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1 Dynamic Warm up Daily 20 minutes MMS Cross Country 1. Donkey kicks 10 each leg 2. Fire hydrants 10 each leg 3. Rotations 10 clockwise each leg, 10 counter clockwise each leg 4. Goose step stretch 10 each leg 5. Bird Feeder 10 each leg 6. Skip forward high knees 10 yards and return backwards skip 7. Skip forward high knee extend leg 10 yards and return backwards skip 8. Carioca 10 yards forward and return 9. Low hop toes to sky (10) 10. Double leg bounce 10 yards and return 11. Right leg bounce 10 yards, return left leg bounce 10 yards 12. Forward lunge, switch each leg 10 yards and return 13. But kicks 10 each leg 14. Squat jumps Knee tuck to chest jumps 5 Week 1: AUGUST Base run for 6 minutes out and 6 minutes back in after warm up. You should be able to have a conversation with a partner as you jog. If you need to walk, you may do so, but start and stop timer when you walk to get the number of minutes walking. Short 5 minute warm up jog. Posture drill: correct posture, rock 5 times, run 30 feet, repeat 5 times
2 Week 2: AUGUST Base run 10 min out and 10 minutes back in after warm up. strength training Interval / tempo 2 minute very slow jog 5 times : 30 seconds fast jog 30 seconds walk Cool down 3 minute very slow jog or walk
3 Week 3: SEPTEMBER 4-5 HAPPY LABOR DAY!!!! 10 minutes out and 10 minutes back in Intervals/tempo 3 minute slow warm up jog Temp run 250 /250 for 5 minutes, how many parts can you make? Walk or cool down jog for about 2 minutes
4 Week 4: SEPTEMBER out/10 in PARENTS PICK UP AT EUREKA Interval / Tempo Games Warm up jog to light posts Sprint between / walk or slow jog between. Go around lake and return Sprint to Eureka Park and play for 5-10 minutes WALK AROUND TRAIL WE WILL DO ON MONDAY
5 Week 5: SEPTEMBER Base run 10 min out and 10 minutes back in after warm up. strength training Lunch hip rotations 20 each leg Interval / tempo 2 minute very slow jog 6 times : 30 seconds fast jog 30 seconds walk (LETS TRY TO GET FURTHER THAN WEEK 2!!) Cool down 3 minute very slow jog or walk
6 Week 6: SEPTEMBER Dynamic Warm up (SHORTENED) Long day! From McMath around trail (OR FOR 15 MINUTES) and return to McMath Intervals/tempo 3 minute slow warm up jog Temp run 250 /250 for 5 minutes, how many parts can you make? TRY TO BEAT THE NUMBER FROM WEEK 3!!! Walk or cool down jog for about 2 minutes
7 Week 7: OCTOBER 1-3 shortened 10 out/10 in PARENTS PICK UP AT EUREKA Interval / Tempo Games Warm up jog to light posts Sprint between / walk or slow jog between. Go around lake and return Sprint to Eureka Park and play for 5-10 minutes Fast run around north lakes trail!! And then a cool down jog around Eureka park
8 Week 8: OCTOBER 8-10 Base run 10 min out and 10 minutes back in after warm up. strength training. Interval / tempo 2 minute very slow jog 6 times : 30 seconds fast jog 30 seconds walk (LETS TRY TO GET FURTHER THAN WEEK 5!!) Cool down 3 minute very slow jog or walk
9 Week 9: OCTOBER Dynamic Warm up (SHORTENED) Long day! From McMath around trail (OR FOR 15 MINUTES) and return to McMath Intervals/tempo 3 minute slow warm up jog Temp run 250 /250 for 5 minutes, how many parts can you make? TRY TO BEAT THE NUMBER FROM WEEK 6!!! Walk or cool down jog for about 2 minutes
10 Week 10: OCTOBER Dynamic Warm up (SHORTENED) Long day! From McMath around trail (OR FOR 15 MINUTES) and return to McMath Intervals/tempo 3 minute slow warm up jog Temp run 250 /250 for 5 minutes, how many parts can you make? TRY TO BEAT THE NUMBER FROM WEEK 9!!! Walk or cool down jog for about 2 minutes SATURDAY RUN (???)
11 Week 11: OCTOBER Intervals/tempo 3 minute slow warm up jog Temp run 250 /250 for 5 minutes, how many parts can you make? TRY TO BEAT THE NUMBER FROM WEEK 10!!! Walk or cool down jog for about 2 minutes Dynamic Warm up (SHORTENED) Long day! NORTHLAKES (?) PRACTICE TRAIL?? AND WE START BASKETBALL SEASON / HALLOWEEN WEEK/TIGER DAY WEEK/ -NEXT WEEK S SCHEDULE TO BE ANNOUNCED..
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