Spring Break Workouts 2016

For Sprinters/hurdlers/jumpers.   Designed to take about 30 minutes and to maintain the conditioning that you have been working so hard for the last three weeks. The first meet is right after spring break.  Be sure to warm-up before and cool down and stretch after each workout.

Monday:   Accelerations:   find a place where you can run 50 yards or 10 left accelerations. Rest between each acceleration by doing two of your state circuit reps   (10 push-ups, 10 sit-ups, 10 obliques, 10 leg tucks, 10 crunches)  Do a total of 10 accelerations and 20 state circuits.

Tuesday:   form drills (concentrating on good form) 2 lengths each: heel-to-walks, a skips, b skips, high knees, butt kicks, high skips, straight leg bounds, bent leg bounds (deer runs) karoke with high cross leg, lunges  then  wall running drills (the ones we learned last week where you face the fence like you are being arrested): Phase 1: lift your leg fast with dorsiflexed foot and return to the ground slowly. Repeat each leg individually 10 times. Phase 2: lift your leg slowly with dorsiflexed foot and return to the ground underneath or behind you rapidly with a “slap-slide” kind of hit to the ground. Repeat each leg individually 10 times. Phase 3: do a complete running leg cycle slowly. Lift your leg with dorsiflexed foot to a high knee, horizontal thigh position, heel to butt position, and then drop your foot to the ground and paw the ground underneath and behind you and end with high knee position. Repeat each leg slowly 10 times. Phase 4: Do phase 3 with quick cycles, stopping briefly in a high knee position after each cycle. Repeat each leg quickly 10 times. Phase 5: Do two cycles in a row quickly—either left-right or right-left (if you are left-footed, end with your left leg in the air; if you are right-footed, end with your right leg in the air. Phase 5 should essentially be cycles like you do in Phase 4, but for both legs. Pause briefly in your dominant-leg-raised position.

Wednesday:    Plyos:  2 sets each of mountain climbers, speed skaters, double leg hops for speed, single leg hops, lunge landings, straight leg bounds, bent leg bounds, knee tuck jumps (Takashis)  then  Core: 10 cherry pickers, 1 minute plank, 1 minute superman, handstand or wall sit 30 secs, 20 bicycles, 10 v-ups, 10 toe touchers  then Plyos: 10 burpees, 15 jumping jacks, 10 rocket jumps, 10 plie squat jumps  then  Core: 10 fire hydrants, 10 donkey kicks, 10 eagles, 10 starfish, 10 froggies

Thursday:   Accelerations:   find a place where you can run 50 yard accelerations. Rest between each acceleration by doing two of your state circuit reps.  Do a total of 10 accelerations and 20 state circuits.

Friday:    Form Drills (concentrating on good form) 2 lengths each: heel-to-walks, a skips, b skips, high knees, butt kicks, high skips, karoke with high cross leg, lunges then Stair Workout: Do the following up a flight of stairs, jogging down.

  • Jog up stairs one foot on each x3 flights, Do a state circuit
  • Run up stairs one foot on each x 3 flights, Do a State circuit
  • Three steps on each stair x3 flights, Do a State Circuit
  • High knees x 3 flights, do a state circuit
  • Lunges x 3flights, do a state circuit
  • Monkey crawl (hands and feet) X3 flights, do a state circuit
  • Double leg hops x 3 flights, do a state circuit
  • Crouch walk x 3 flights, do a state circuit
  • Skip a step x 3 flights, do a state circuit
  • Tippy Toes x 3, do a state circuit

Saturday:  Plyos:  2 sets each of mountain climbers, speed skaters, double leg hops for speed, single leg hops, lunge landings, straight leg bounds, bent leg bounds, knee tuck jumps (Takashis)  then Core: 10 cherry pickers, 1 minute plank, 1 minute superman, handstand or wall sit 30 secs, 20 bicycles, 10 v-ups, 10 toe touchers then Plyos: 10 burpees, 15 jumping jacks, 10 rocket jumps, 10 plie squat jumps then Core: 10 fire hydrants, 10 donkey kicks, 10 eagles, 10 starfish, 10 froggies

 

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