middle school track workouts pdf

xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- Vary up your relays. /MediaBox endobj If you wish to continue the tradition of maintaining dominance in USA athletics and most specifically track and field, we recommend that you try these free workouts and increase your performance to levels your competition only dreams of. A lot of kids will want to improve the next time you do it. if (document.cookie.match(/(^|;)\s*is_mobile=1/)) { Eighth week:. Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. Women's Middle and Long Distance Track Coach at Cherry Creek HS. 0000028227 00000 n 0000006619 00000 n Normally, the "out" kid is done, but they still need to be doing a workout. Spin a 6 and the group goes 600m. Hill Running (and/or "stadiums") can also help build Strength. After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 Life Workout Guide that contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. Seventh week:. R I ran sub 5 in middle school. /Catalog Third week: 45-second sprint, 60-second jog (7x) You will work on balance and core strength and get your heart rate with plank exercise. 0 . R Different paces and workouts stress your body in different ways. The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. The majority of the free track workouts offered by TrackstarUSA are the same workouts that coaches use at the jr. high, high school, club, college and elite level. endobj 165 0 obj <> endobj The small space makes them do short litle sprints. Create your own unique website with customizable templates. << Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. WLFC/'A'= ?^XFp =?y'?K>`1. 65-second sprint, 60-second jog (5x) [cWC_6!occewLFOeX35G-TVH1*_Mpj <>>> font-weight: 500; 0000000016 00000 n Sprint Training Chris Faust Head Boys and Girls Track Coach Cherokee Trail High School jfaust2@cherrycreekschools.org Track Success at Cherokee Trail High School-In 13 years of being a varsity program, the CTHS Boys Track Program has -won 7 League Championships -finished in the top 7 at the State Championship nine times -won 2 State Championships Create your own unique website with customizable templates. /JavaScript This was created by monitoring an 8th grader. 0000002701 00000 n 0000010431 00000 n 0000002601 00000 n 0 12 50% . } This was created by monitoring an 8th grader. 0000000016 00000 n 0 Team leaders per group will be helpful. We'd do a lot of short hills, a lot of drills, and raced once a week during the season. One was a small ladder, 300-500-800-500-300. /Outlines I only remember doing two hard. 0000005874 00000 n Discus School (Release & Power Pos.) anything else? Clear Consistent Choice Develop a process for you athletes to use. <> stream 4 We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream /S Rest: 90 seconds. 0000002218 00000 n kE|w.R-[+n. ] Middle Workout Day One ; set 1 . /Nums obj We paly for about 15 minutes. 0000028383 00000 n Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); 0000004457 00000 n /Length /Parent The latest running news, sent to your inbox weekly. ( M i d d l e S c h o o l T r a c k P r o g r a m) 0000002401 00000 n 0000001109 00000 n h| Thats right! If you're a middle school track and field athlete, you're probably looking for a workout routine that will help you improve your performance. TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. xbbe`b``3 1 0000000656 00000 n document.write( 95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, ?#zg9ans#u}I5m9z.i&HL@wl] What kind of results can you expect from these track workouts? Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. xeSSg:v:mTJT`uKd!Hd !nEQQ@f[ws;{32<2V?|AM/E=GCz6lpTODt_=FwQenGVn~A7b?Wzk{S3S3xEeT}R=]u;]U]#g+o3OWSk+KG]mGmww,?sS:Nk;-?xmnRr`sM6itnpw++jUV9D+*aGS,lbe>{^W{lU%Hm !5Rjx-yk.2]\!-&dUU9eNh&h``7k5zjjNRX Y_go\!C~v]vRwK4kkV/ZY@|y9iTY)%_MS.\;E1gb$EOOY3'3>S>S&-L/|8NbFVYS^IH|#881Q+p\+sqXa-,(Xd,XY5g,0;0k0000+1[111 $ T l <> Get Started The key to a successful track and field season can be made or broken in the first 35% of the season. Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); Mix up the genders, pair the fastest kids with the slowest kids, etc. Pull em when they look wiped. The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. Ninth week: 75-second sprint, 30-second jog (7x) Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. The "it" kids group grows quickly. /Names Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) and for each animal one to three taggers are assigned and like Carlotte you call out an animal and they run across the field (Btw this is an outdoor activity) while the taggers chase them but if the runners get to the other side of the field fast enough then they are safe. Does anyone have any other ideas or links for cool ideas/ fun games for middle school boys and girls to participate in to livin up practice? /FlateDecode Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. 0 0000009395 00000 n Most days we would run 20-25 minutes. Its very important that before doing your routine you do a little warm-up, so that your body is activated and is prepared to exercise. 0000002071 00000 n Everyone . Track & Field Coach Downers Grove South High School dplunkett@csd99.org Background: 20 years coaching experience USATF Level I, II & III schools USOC Emerging Elite coaching school Key Resources that I use a lot (books & videos): /Pages /D << jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream WAL$H9)PMqQUcCtG-UuQ:4cQt"*YBUP:-+ HhfVEq}ET4@,*j#(-Cqf"(QQ[DE3PqRmqdeUQuhUT5(Sd}s'.N/inY ] @R yCCr( a]90f@P)De0RTCxLFTCh]A4bT;Wd;(tFC6XS!P(l } else { Thursday Thrower Warmup Discus School (Middle of Ring) Shot Put School Lifting: First two lifts 3x810; Auxillary Lifts 3x810; Abs/Core 3x to "Failure" Lower The 10-week program contains both sprint and distance training plans that are based on running 4-5 days a week with a safe and gradual build up and intensity. R We are about running, faith and sharing in community to care and support others. Try playing either "Carlotte" (Don't know if i spelled it correctly) or "Zoolotte" and Carlotte is an indoor game where kids are assigned a number and when that number is called they get up and well they chase each other around with dodgeballs until one person is left and then a new number is called. /Page Hill Running (and/or "stadiums") can also help buildStrength. Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. %PDF-1.4 % Girls Hurdle Training Program (100m-400m), 5 reasons high mileage doesnt make you faster, 12 Week 400m/800m Training Program (Program no longer sold), 16 Week 5k Training Program (Coming soon), 20 Week 5k Training Program (Coming soon). At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. Tenth week: 80-second sprint, 45-second jog (8x). Here at Track Star USA we want you to have the necessary workouts to improve your performance no matter if you are a distance runner or a sprinter, and the best partthese track workouts are free! 2 0 obj 5 I ran sub 5 in middle school. 0000003067 00000 n This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. %PDF-1.4 0000002973 00000 n }); Middle School Distance Track Workouts - Workout Schedule Workout Schedule Here you will find useful information for your as a runner or your sun or daughter to run! 0000003710 00000 n =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? Combined with 4000 meters of slower . obj 9 /Type Tuesday: Hard track workout focusing on speed endurance, for example: 2-3 sets of 4x400m at mile pace - 2 sec (if mile pace is 5:00 - 73 seconds) . %PDF-1.6 % . Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. /Type <> x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ trailer 0000028639 00000 n M. I like to have the kids do a running and stretching warm-up. Handicapped races. 222 0 obj <>stream 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. Squat 20 reps, plank 30 second, crunches 25 reps, jumping jack 10 reps, lunge 25 reps, wall sit 45 second, sit up 35 reps, Butt Kick 20 reps and Push Up 10 reps. Squat 30 reps, plank 30 second, crunches 20 reps, jumping jack 40 reps, lunge 15 reps, wall sit 60 second, sit up 55 reps, butt kick 35 reps and push up 25 reps. Squat 25 reps, plank 15 second, crunches 25 reps, jumping jack 35 reps, lunge 15 reps, wall sit 25 second, sit up 10 reps, butt kick 10 reps and push up 20 reps. Squat 20 reps, plank 40 second, crunches 30 reps, jumping jack 50 reps, lunge 25 reps, wall sit 35 second, sit up 30 reps, butt kick 25 reps and push up 15 reps. Squat 35 reps, Plank 60 second, Crunches 30 reps, jumping jack 55 reps, lunge 60 reps, wall sit 45 second, sit up 40 reps, butt kick 50 reps and push up 15 reps. First week: 30-second sprint, 45-second jog (x5) xb```b`` AX,W~`aq{@*a~6GuUNenM}MicO[}Nh|u C0' n@s a`[a_F N2,* Lz$axp 0vM:] cB,C viv [qC?$/a: S\ B"B!+Xj@RH& Op6vYg^ldApb bm4/ 0000002990 00000 n 0 The kids tagged and the last to cross the line are the "it" kids. /Annots windowHref = windowHref.replace(/'/g, "%27"); Control the range however you like. 5. Will require a bit of work on your end, but set a distance and start the slowest kid first. obj >> % Home workout plan for ten week: MONDAY. Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. 300 hard 100 easy 400 hard WALK 400 then back down Easy workout, all kids together on the track for supervision.. can be used for sprinters and distance kids.. 0000028433 00000 n Utilizing the Strength Continuum Anaerobic sports training needs 4x per week 1 body part per day Work larger muscle groups early in the week to allow for recovery on competition day Work smaller muscle groups and core later in the week Anaerobic/Aerobic sport training needs 3x per week Lower body Upper body Olympic arms and core The booklet is an important tool for this plan and can be downloaded HERE. 0000003236 00000 n As and Bs* Interval training** 4 x 400m; stride or bound lengths of track. What do some of the top coaches in the USA think of the ridiculous times? Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk an be used DAILY anytime of the year! url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); } Here are a few workouts you can try: 1. endobj 10 0 obj 0 @p pk"{SW:R% KO *6XeI$rZ{93L5r{gY WVz WT$@v5qhZQOr44;*d~+9lJK+yEMdZN|"apg+3xCj+0m[;tdR|\hT%+5"w~gFQT3T&5idB0*Uu42 &b}gx\/7*%7E:[qmeN//3X`XiXU/r\xpBJHYy6,2/i.LJWgxt5u_sgqqzNkWAN0;9Q#ma}y*K8vuh0'P*WQ["HOj@h^GKl O*jodKT) 0 We review 100% of reports submitted. What was the time? 2. Here you will find useful information for your as a runner or your sun or daughter to run! endobj stream Stereotype busted yet again. 0 endstream 1 0 obj The Middle School Block Zero Strength Program - Breaking Muscle Fitness The Middle School Block Zero Strength Program The best gift you can give any athlete is a solid foundation. Provide context for this post report if relevant. Middle school is not the time to engage in extreme training practices to improve your sprint speed. 200hard 200 easy. Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. %%EOF Runners have to do short sprints at a few times -- getting away from taggers and at the end when they don't want to be last. SLRDL . Most days we would run 20-25 minutes. <>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> 0 You can heat in different ways, you just have to find your favorite. 0000028175 00000 n %%EOF 3 All rights reserved. windowHref += '&'; 0000027440 00000 n JFIF ` ` C Warm-up Before you begin your workout, make sure you warm up properly. For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. /Creator ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! xref Track Drill Sheet Common Exercises 6 x 500m @ race pace. 8 Squat 20 reps, plank 30 second, crunches 25 reps, jumping jack 10 reps, lunge 25 reps, wall sit 45 second, sit up 35 reps, Butt Kick 20 reps and Push Up 10 reps. TUESDAY. Mn6Q|:8WjYRS#/?)~, I remember in middle school our coach have us do these workouts/games for us: 1. The risks are too high, and the stakes are far too low. Cardio Conditioning 0000004275 00000 n Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . We'd do a lot of short hills, a lot of drills, and raced once a week during the season. 0 } else { Day 1- Warm Up- 1 mile easyWorkout-long run 5 miles on sidewalkcool down-run 2 laps around track easystretch- 15 minutescore-4 sets of 50 crunches, 5 sets of 10 push-ups, 5- 1 minute plank on flat or both sides_________________________________________________________________________________Day 2- Warm up- 1 mileWorkout- 1 mile HARD,400 HARD,Cool down-- 1 mileStretch and Core- Same as day 1. <> 0000001810 00000 n 0000008037 00000 n A good rule of thumb is 3-4 days a week of 30minutes. Whether the athlete participates in high school outdoor track and only has an eight week season, or if the athlete is an NCAA All-American and can . "    " + Example 4 x mile or 8 x 1,000. //-->. This workout . Rest: 400m walk. hTmk0+}Yx -4c]%"18vpv,E$yzl ,X U M6EC"] !aq1b5$\s7 KgM 0oRH6z*lHJ9.NY%m=422FeL]l9,[eb[R DSqdYeuh7D|(88Yv{F5V/h1jb?2T1BkWDG,e; #>7t6RdbduZI}}Q+=Z#&?Zt[gEKEit(2q8}oqm1Po@SQ_RQtMtx-t(E'S;VD~ The 800m start line. Hard workouts some days, a day of fun relays or games as a reward for good behavior. I looked through the archived results and found some middle school links from over a year ago but nothing recent. ); After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 LifeWorkout Guidethat contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. 7 <]>> HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. Is it just the shoes? Designed using Nevark Premium. The majority of the free track workouts offered by TrackstarUSA are the same workouts that coaches use at the jr. high, high school, club, college and elite level.

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