** School will remained closed throughout the rest of the school year. We've been instructed that there will be no athletic practices during this closure.**
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During the duration of the closure I will be posting various workouts you can do while at home. These workouts will range from body resistance workouts to sprints/runs that can be done in your yard or out on the sidewalks.
**Make sure you are warming up and stretching**
Monday:
- If able to, run outside 2 miles.
- 100 sit ups (spilt these up into 4 sets of 25 if needed)
- 50 push ups (spilt up into two sets of 25 or lesser and more sets if needed)
- 36 squats (3 sets of 12, you can do these with no weights hands out infront of you or find a heavy object to hold out in front of you)
Tuesday:
- Sprints (Do these in your backyard. Find the biggest distance you have available and do 10 hard sprints back and forth with 60 second rests inbetween, these should be equal to 50 meters on track)
Wednesday:
- Sprint (90% effort) Around the block 4 times total. This should be equal to roughly one time around the track or a 300.
- Sprints (Do these in your backyard. Find the biggest distance you have available and do 6 hard sprints back and forth with 60 second rests inbetween, these should be equal to 50 meters on track)
Thursday:
- Jog 1-2 miles
- 50 push ups (spilt these up into 2 sets of 25)
- 80 V sit sit ups (google what these are)
- 60 seconds of flutter kicks (3 sets with 60 second rests inbetween)
- 50 walking lunges
- 2x 60 second planks with 60 second rest inbetween
- 30 seconds of jumping jacks with 30 second breaks between (repeat this 6 times)
- 30 seconds of mountain climbers (google this) for 3 sets (30 second breaks inbetween)
Friday:
-Run 3 miles or do 15 sprints in your backyard (50 meters roughly)
Saturday
- Core Crusher workout video ( https://www.youtube.com/watch?v=EB8Iom51fdA )
- 1 mile jog
- 10 back yard sprints
Sunday (REST DAY!)
Speed Development for the 100 & 200 meters powerpoint by Robert Hackett
Speed and Strength Webinar powerpoint by Robert Hackett
Videos
https://www.youtube.com/watch?v=5uVaKjtJHN8 Sports Endurance Workout - Stamina, Speed, and Agility Workout
https://www.youtube.com/watch?v=EQi6daZt_kc 7 minute ab workout (replace weights with anything heavy you can comfortably hold)
https://www.youtube.com/watch?v=YwbJAZNxMZU Leg Workout - No Gym Required
The Following two videos are for anyone interested in the Long Jump or the Triple Jump
https://www.youtube.com/watch?v=QB39BvOt7gQ Polymetric Drills for Long Jump (will help for triple jump as well)
https://www.youtube.com/watch?v=eyLfYFwEzbw Long jump proper landing technique (please watch for both LJ and TJ)
The following two videos focus on faster sprints and coming out of the blocks properly and faster
https://www.youtube.com/watch?v=b23i9MRqjf8 Faster explosion out of the blocks
https://www.youtube.com/watch?v=-Ot-dP1xST4 Faster foot strike
Try to get out and run the river route (consult a teammate if you're unsure what this is) at least 3-4 times a week