SMITH TRACK & FIELD EXERCISES Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B Long 1200m (50m ea. Walk 50m btwn) Forward Jog Backward Jog Weave Forward Skip Backwards Skip Side Shuffle R,L Arm Circles F,B Skip Arms Across Cross Overs R,L Acceleration Jog 100m (10 Squats) Stride 100m (10 Good Mornings) Jog 100m (10 Push Ups) Stride 100m (10 Crunches) Jog 100m (10 Lunges) Stride 100m (10 Lateral Lunges) Jog 100m (10 Lunge Switch) Stride 100m (10 Burpees) Max Velocity Jog 100m (10 Prisoner Squats) Stride 100m (10 Speed Skaters) Backwards 100m (10 Ankle Jumps) Jog 100m (10 Mtn Climbers) Side Shuffle R 100m (10 Toe Taps Posterior) Side Shuffle L 100m (10 Butt Kicks) Jog 100m (10 Toe Taps Anterior) Stride 100m (10 High Knees) Warm Up Warm Up Mobility #1 (do 10x & Skip 20m, Jog Back) Forward Leg Swings Side Leg Swings World s Greatest Air Plane s Inch Worm Quad Pull Knee pull lunge Knee Hugs Scoops Leg kicks Form Drills A Skip Single Leg R,L A Skip Double Leg B Skip Single Leg R,L B Skip Double Leg C Skip Butt Kicks High Knees
Activation Activation 1 Low Plank Low Plank R, Side Plank R, L Low Plank Plus Prone Opposite Arm/Leg Prone Hammy Super Woman s T s Y s H s Hip Bridge Bridge March Bridge Walk Out Activation 2 High Plank High Plank R,L Back Plank Back Plank *90 Bridge Bridge R,L Bridge Walkout Prone Opposite Arm/Leg Prone Hammy (Partner) Back Hyper Super Women T s Y s H s Muscle Mobility Short Windshield Wipers Clams High Plank Plus Fire Hydrants Donkey Kicks Standing Abduction/Extension Long Windshield Wipers Clams Hinges High Plank Plus Fire Hydrants Donkey Kicks Hurdle Trail Leg F Hurdle Trail Leg B Standing Abduction Standing Extensions Dynamic Flexibility Back Knee Overs Knee Over 90 Knee Over Straight Plows Scorpions Upward Dog/Cobra Posterior Rock Walking Knee Pull Quad Pull Hamstring Airplane Quad Pull Opposite Knee Pull to Lunge Strength and Conditioning Abs Butterfly Feet Down Legs@90 Legs Straight Up R Leg Up L Leg Up R Bicycle Hold Bicycle L Bicycle Hold Bicycle
Ankling- (do barefoot) Tip toe forward Tip toe backwards Heel walk forward Heel to toe walk forward Outside of foot forward Inside of foot forward Toes pointed in forward Toes pointed out forward Stand Still w/ heels planted, lift the toes of your foot one foot at a time, 10 times per foot Concentric Power Squats RDL Double Leg Lunges Single Leg Box Step Ups Lateral Box Step Ups Push Ups Plyo Circuit Rapid Response Vertical Jumps Lateral Jumps Front Back 180* Left Step Ups Push Ups Fast Bodyweight Circuit Pushups Side Dips Toe Taps Squats Lunges Crunches Crunches Left Elbow to Opposite Knee Crunches Right - Elbow to Opposite Knee Hip Bridge Isometric Circuit Front Plank Side Plank R Side Plank L Front Plank High (Push Up Position) Low Plank Back Plank High Hip Bridge Wall Sit Lunge R Lunge L Med Ball Burpee Throws Double Leg Wall Throws Single Leg Wall Throws 6 EA Side & Leg (24 Total) Single Leg Chops Throws 6 Ea Side & Leg (24 Total) Lunges Stance Slams to Partner Overs & Unders
Circuit #2 Burpees Throws Mountain Climbers 4 Way Lunge, Switch Legs Shoulder Tap Push Ups Inverted Rows Push Ups Inverted Rows T Stab Push Ups Inverted Rows Prisoner Squats Prisoner Lunges Prisoner Cross Behinds Prisoner Jump Squats Circuit #3 X-C Burpees Squats Forward Lunge Backwards Lunge Bicycle Superman Donkey Kicks Lag Whips Scissors (or other core exercise) Push-ups HIIT Circuit - 20 Seconds Hard / 10 Seconds recovery 1. Power Lunge 2. Pop Squats 3. Lizard Hops 4. Side Plank Kick Right 5. Speed Skaters 6. Side Plank Kick Left 7. Walk Down Push Ups 8. Burpees 9. Bicycle Crunch 10. Flutter Kick Standing Squats Pole Vault Strength Speed Days: Muscle Ups Wipers Fast Push Ups Fast R Push Ups Leg Extensions Power Days: Hip Lifts Pull- ups Military Press Back Extensions Hamstring Curls Kettle Circuit 10 DBL Arm Swings 5 Snatches EA Arm 10 Single Arm Swing ea Arm 10 Around the World
20 Squats Plyos / Box Jumps Squat Jump - start down, finish down no rebound or connecting of jumps Jumps onto box, step off repeat Jumps onto box (lower), single leg takeoff, double leg landing, step off Jumps onto box (lower), double leg takeoff, single leg landing, step off Vertical bounds w/ stuck landing before next takeoff Hurdle Hops Hurdle Mobility Drills Hurdle Step Over Forward Hurdle Step Over Backwards Lateral Hurdle Over / Under Lateral Hurdle Skip Stretching Sun A Mountain Pose Reach Up Reach Fold Forward Fold Flat Back High Plank Low Plank Upward Dog Downward Dog Flat Back Forward Fold Reach Up Psoa Awakening Mountain Pose Extended Triangle Extending Lateral Triangle Intense Side Stretch Warrior 1 Kneeling Psoas Stretch Revolving Triangle Revolving Lateral Triangle Spread Feet Intense Stretch Pose Kneeling Psoas Stretch Opposite Straight Arm Bridge Legs@90 Straight Arm Bridge Legs Straight Partner Stretches Lying Glute Seated Glute Seated Piriformis Lying Crossover Lying Hamstring Seated Hamstring Lying (Prone) Quadriceps
Lying Bent Leg Groin Lying Straight Leg Groin Behind Head Chest Overhead Triceps Seated Biceps Seated Front Deltoid Leg Swings Side to Side Front to Back Rope Stretches Hurdle Stretches