Raider Sprint Workouts for Break (Week of April 4th) March 31, 2011

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These workouts are designed for those athletes who are out of town and will miss practice.  We will continue to practice each night over the school break. If you have any questions about the drills and exercises, you can email me at tgorman@trademaster.cc or call me at 586-899-8651.

If you can’t do all the workouts, do the Speed Endurance workout, the Lactic Acid workout, and one of the Aerobic Conditioning workouts.  Don’t do the Speed Endurance workout the day after the Lactic Acid workout.

Monday – Aerobic Conditioning

Dynamic Warm up

1. Skip w/ arm swings 2 X 30M
2. Skip w/ arm circles 2 X 30M
3. Side skips w/ arm swings 2 X 30M
4. Back skips w/ sprinter arms (drive elbows down and back) 2 X 30M
5. Carioca 2 X 30M
6. Knee to chest 2 X 15M
7. Lunge to straight leg 2 X 10M
8. Lunge to twist 2 X 10M
9. Inch worm 2 X 10M
10. Accelerations to 75% 3 X 30M

2 sets of General Strength Circuit – Jog 50M between each exercise.  Rest 3 min between sets.  (One set is 10 exercises w/ a 50M jog in between.)

1. Sprinters X 15 R/L
2. Prisoner squats X 15
3. Push ups – 3 sets of 30sec. on, 30sec. rest.  Do as many as you can in 30sec.
4. Fire hydrants X 15 R/L
5. Split squats X 15 R/L
6. Russian twists X 15
7. Up and backs X 15 R/L
8. Bicycles X 15 R/L
9. Cobras X 10
10. Rotational push ups X 12

Tuesday – Lactic Acid Day

Dynamic warm up (see Monday)

6-8 X 200M @ 85%, 2min walking rest.  Hit the designated times – no faster, no slower.

• Kenzi C., Gina S., Miranda N. , Christine M., Maya, Meredith H. – 36sec.
• Rest of the 7/8 Girls – 37-42sec.
• Joe B., Jack D., Nico M., Brian F., Riley M., David S. – 32sec.
• Rest of 7/8 Boys – 33-38sec.
• 5/6 Girls – 39-44sec.
• 5/6 Boys – 35-40sec.

Plyos and core exercises (one set)

1. Squat jumps X 12 (squat, then explode up.  Land, gain control, repeat.)
2. Sprinters X 15 R/L
3. Tuck jumps (crack the egg) X 15
4. Plank X 60sec.
5. High mountain climbers X 15 R/L
6. Side plank X 45sec. R/L
7. Rocket jumps X 12 (half squat, explode up, land, repeat.  Done in quick succession unlike squat jumps.)
8. Bicycles X 15 R/L
9. Push ups 3 sets of 30sec. on, 30sec. rest.  Do as many as possible in each 30sec. set.
10. Burpees X 10

Wednesday – Aerobic conditioning

Dynamic warm up (see Monday)

12 X 100M @ 75%, 45sec. rest.  Hit times.  No faster, no slower.

• 7/8 Girls – 19-25sec.
• 7/8 Boys – 17-22sec.
• 5/6 Girls – 21-27sec.
• 5/6 Boys – 19-25sec.

Core and strength circuit.   Jog 50M after each exercise.  One set.

1. Sprinters X 15 R/L
2. Prisoner squats X 15
3. Push ups – 3 sets of 30sec. on, 30sec. rest.  Do as many as you can in 30sec.
4. Fire hydrants X 15 R/L
5. Split squats X 15 R/L
6. Russian twists X 15
7. Up and backs X 15 R/L
8. Bicycles X 15 R/L
9. Cobras X 10
10. Rotational push ups X 12

Thursday – Speed endurance

Dynamic warm up (see Monday)

6 X 30M/30M/30M w/ 6 burpees; 4min rest between sets.  Sprint down, back, down, then burpees.

1. Sprint 30M from push up position, slow down gradually.  Turn around and walk back to 30M mark.  That becomes the start line to sprint back the other way.
2. Sprint 30M back the other way from 3-pt stance, slow down gradually.  Walk back to start line.
3. Sprint 30M from push up position, slow down gradually.
4. Do 6 burpees.
5. Rest 4min.
6. Repeat.

800M warm down jog.

Friday – Aerobic conditioning

Repeat Monday’s workout.

Enjoy your vacation!  We’ll look forward to seeing your bright, shining faces when you get back!

 

Sprint Program – Week 7 of 10 Special Prep Phase April 26, 2010

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This week we start doing more event specific speed and speed endurance workouts.  Monday is our meet with St. Ann.  For the sprinters, that’s a speed endurance workout day.  Any time they sprint for more than 5-6 seconds at a time, that gets into the speed endurance area.  All our sprinters will do at least 200M of sprinting today.  Some will do more.

We’ll try to get two more speed endurance days in this week.  One of those days we’ll do 6 X 50M with 4-5 min rest.  We’ll be working on the drive phase of the 100M and 200M race – the first 20-30M – then transitioning into the max velocity phase.  The mechanics of sprinting change from the drive phase of a race to the max velocity phase.  We’ll be observing and coaching the kids on the proper body angle, arm action, and step over, drive down technique to get maximum velocity with minimum expenditure of energy.

The second sprint day will be another speed endurance day.  We’ll be simulating the workload they will feel at the CYO meet when they have to run preliminaries, semi-finals, and finals all within a 90 min. period.  So we’ll do 3-4 X 30/30/30 with 6 burpees after each 30M sprint.  This is a very tiring workout both mentally and physically.  They have to stay focused on executing the proper sprint technique even when they’re tired.

The in between days we’ll do recovery workouts – 10 X 100M @ 75% or 6 X 200 @ 75%.  We’ll keep the plyos and core (abs, hips, glutes, and hamstrings) work going.   This is essential to continuing to make them stronger and therefore faster and more explosive.

Week 6 – First Week of Special Prep Phase April 19, 2010

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In the Special Prep Phase of the season the volume and intensity of the workouts will be at their highest.  We will also begin working on maximum velocity (Vmax) skills with our sprinters – i.e., how do you sprint effectively after you have gotten up to top speed.  Of course, we still have a lot of work to do on acceleration mechanics – proper body angle, agressive arm action, foot plant directly under or slightly behind the hips.  So we will only move into the Vmax work with those kids who have gotten the acceleration mechanics reasonably mastered.

We’re coming off a tough meet against Holy Family in which our kids had some really fine performances.  Lots of personal bests.  We saw the benefits of all the strength building work the kids have been doing as many sprinters dropped their times significantly and some of our jumpers totally blew away their previous personal bests.  We’ll continue doing our core exercises to build strength in the abs, hips, glutes, and hamstrings and our plyos to increase their explosiveness.  Strength, explosiveness, and correct sprinting mechanics are the keys to running faster and jumping farther and higher.

Here is what we’ll be doing this week:

Week 6 Special Prep.

Monday – Aerobic conditioning /Recovery day

• 10 X 150M @ 75%, 90 sec rest. 
• Core (abs, hips, glutes, hamstrings)

Tuesday – Speed day

• 3-4 X (20/30/40) out of blocks, full recovery (2’/3’/4’)
• Plyos, strength

Wednesday – Aerobic conditioning day

• 5-8 X 200M @ 75%, 2’ rest
• Core, strength

Thursday – Speed/Vmax day

• 4-6 X Fly 30 w/ 20M accel. zone, 5’ rest.  Start teaching how to float (mechanics, why it’s imp., common mistakes).
• Plyos, strength

Friday – Aerobic conditioning day

• Extended dynamic warm up with General Strength circuit to get heart rate up.
• Core, strength

Sprinter Workouts – Week 4 General Prep Phase April 6, 2010

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As we enter week 4 of the season, we are starting to increase the volume and intensity of the work for our sprinters.  We continue to focus on the proper mechanics of acceleration – aggressive arm action (driving elbows down and back, hands going back behind the butt), big first step out of the blocks or 3-pt. stance, powerful strides driving the ground down and away, and accelerating at a 45 degree angle.  It’s harder than you think to break old, well-engrained, but bad habits of running!  Our athletes really have to focus on what they are doing when we do our sprint drills.

Our workouts for the week:

Monday

• Aerobic conditioning day -  5-8 X 200M @ 75%

Tuesday

• Speed day –  7-10 X 30M out of blocks, 2’ rest. 
• Plyos, core, strength

Wednesday

• Aerobic conditioning – 12 X 100 @ 75%, 1’ rest
• Core, strength

Thursday

• Speed endurance day – 3-4 X 30/30/30M from diff positions, 3-4’ rest.  10 tuck jumps at end of each set. 
• Core, strength circuit.  (Jog 50M after each.)

Friday

• Aerobic conditioning  - 2 X 3 X (200+100M) @ 75%.  Walk 50M after each.  2’ rest between sets.
• Core, strength

Sprinter Workouts – Week 3 General Prep Phase March 29, 2010

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We’re in week three of our general preparation phase of the season.  Still working on pretty general strength, conditioning, and developing proper acceleration mechanics.  Those of you who watched the video from the email link that went out last Friday saw what proper acceleration mechanics look like.  We’ve got a ways to go, but will work on it every day during dynamic warm up to our speed days. 

The Shrine Invitational served a few purposes for us at this point in our season – 1) it gave us a baseline for the kids, 2) it provided an opportunity to get in a good speed endurance workout – most of our sprinters did 100/200 or 200/400, and 3) it gave the kids some competition, which is always fun.

This week we’re going to do three speed days – a little more quality work since the weather will be really nice and we don’t have another meet for three weeks.

Here is what we’ll be doing this week:

Monday – Speed day

• 7-10 X 25M from diff positions, 2-3’ rest.  Focus on driving down and pushing ground down and away, aggressive arm action.
• Plyos, strength

Tuesday – Aerobic conditioning day

• 2 X General Strength Circuit of 10 exercises (50M jog after each)

Wednesday – Speed endurance day

• 3-4 X 25/25/25M w/ 10 burpees, 3-4’ rest.
• Core, strength

Thursday – Aerobic conditioning day

• 5-8 X 300M @ 75%, 3’ rest  on football field. (We’re increasing volume and intensity a bit as they get in better shape.  This workout works well for both short and long sprinters.)
• Core, strength

Friday – Speed day

• 7-10 X 25M uphill (in neighborhood), 3’ rest
• Core, strength

Feel free to email me at tgorman@trademaster.cc if you have any questions.

Sprint Workouts – Week 2 General Prep (03/22) March 21, 2010

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We got very lucky with the weather last week.  Our usual first week weather is rainy/snowy and cold.  With the warm temps we were able to make a good amount of progress on getting the athletes into shape and teaching them proper acceleration and max velocity mechanics.  It will take quite a bit of repetition to build muscle memory, but it was a good start.  I know a lot of our athletes are sore.  That’s to be expected since we are working muscles that don’t often get worked, like hip flexors and abductors.  The soreness will start to go away soon. 

Here are the workouts for the coming week.  We’ll use the Shrine Invitational on Saturday for a third speed/speed endurance day for the 7th/8th graders.  Looking forward to another good week!

Monday – Speed day

• 6-10 X 20M from 3-pt and push up positions (alternate), 2-3’ rest
• Plyos, core circuit
  • Rocket jump X 10
  • Sprinter X 10 each leg
  • Mountain climber X 10 each leg
  • Bicycles X 12 each leg
  • Squat jump X 8
  • Single leg slides X 10 each leg
  • Burpees X 8

Tuesday – Aerobic conditioning

• 2 X general strength circuit (Jog 50M between exercises.)  2’ rest between sets.
  • Push ups – 4 X 5-10
  • Single leg slides (core)  X 10 each leg
  • Fire hydrants (hips) X 12 each leg
  • Sprinters (core) X 12 each leg
  • Up and back (glutes) X 15 each leg
  • Planks (core) – front X 45sec; R side X 20sec; L side X 20sec
  • Side leg raises (hips) X 10 each leg
  • Cobra (back) X 8
  • Squats (hamstrings/glutes) – prisoner X 8; plia X 8
  • Burpees (general) X 10

Wednesday – Speed endurance day

• 3-4 X 20/20/20M w/ 10 rocket jumps.
• Core
  • Side L raises X 8 each side
  • Russian twists X 15 each side
  • Planks – straight X 45sec; R side X 20sec; L side X 20sec

Thursday – Aerobic conditioning day

• 3 X (5-10 push ups; 10 sprinters)/800M run @ 70%.
• 3 X (5-10 push ups; 10 bicycles)/800M
• (10 prisoner squats + 15 russian twists; 10 plia squats + 15 russian twists; 10 split squats + 15 russian twists)/800M

Friday – Aerobic conditioning day

• 6-10 X 100M @ 70%, 1’ rest.
• Core, hip/glute circuit (50M jog after each)
  • Bicycles (core) X 12 each leg
  • Trail leg (hips) X 10 each leg
  • Russian twists (core) 2 X 12 each side
  • Squats (hamstrings/glutes) – split X 10 each leg; 10 prisoner
  • Cobra (back) X 8
  • Diagonal lunge (hamstrings/glutes) X 12 each leg

Saturday – Speed endurance day for 7^th/8^th – Shrine Invitational

Modifications to Week 1 for Sprinters March 16, 2010

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Since the weather is so great this first week, we’re going to introduce the field events.  The 7th/8th graders are on a more accelerated schedule than the 5th/6th graders since 7th/8th has their first meet on the 27th – The Shrine Invitational.  We’ll still stick to the workout plan for the rest of this week.  But we’ll have less time for sprinter drills since we’re allocating that time to the field events.

Sprint Workouts for Week 1 – General Prep. (Mar 15) March 15, 2010

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Today we start our General Prep phase of training – weeks 1-4 of the season.  Our sprinter objectives in General Prep are to build aerobic capacity, general strength and flexibility, and to begin teaching our athletes proper technique for acceleration and max velocity running.  We’ll also be teaching a lot of technical skills like field events, hand offs, and block starts.  Your kids might find themselves with some sore muscles they didn’t know they had!  I doubt many will have done a lot of work on their hip and glute muscles.  Well, strength in the hips, glutes, and hamstrings is key to being able to step over and drive down into the ground.  The more force our sprinters exert into the ground, the farther each step is going to propel them forward.

All our practices will start with 800M of warm up jog followed by 15-20 minutes of dynamic warm up exercises.  Some of the dynamic exercises are designed to stretch the muscles; others to get blood flowing and loosen up the muscles.  The workout for the day will follow the dynamic warm up.  We will always end practice with 800M jog to warm down and 2-3 minutes of stretching.  The warm down and stretching are important to help get any lactic acid out of the legs to prevent soreness.

Most days we will mix in arm action drills, body angle drills, and speed drills to begin teaching our athletes proper sprinting technique.  Over time their bodies will develop muscle memory for the proper way to run and they will get faster.  Although in the first few weeks some will probably get slower as they retrain their bodies and change their running mechanics.

Here are the workouts for our sprinters for Week 1:

Monday: Aerobic conditioning/general strength – 10 X 100M @ 70% intensity, 1m rest.  5-8 core and general strength exercises with a 50M jog after each. 

Tuesday: Speed day – 6-10 X 20M @ 100% from 3-pt stance, 2-3m active recovery (walking around).  Core and general strength exercises.

Wednesday: Aerobic conditioning/general strength – 5-10 X 200M @ 70%, 2m rest; 5-8 core and general strength exercises w/ 50M jog after each.

Thursday: Aerobic conditioning/ general strength – 20 push ups + 800M run @ 70%; 50 core reps (bicycles, russian twists,etc.) + 800M run; 25 squats + 800M run; Hurdle mobility drills to increase hip flexibility.

Friday: Aerobic conditioning/general strength – 2 X (5-6 X 100M) @ 70%, 1m rest, 2m rest between sets.  2 X general strength circuit (5-8 exercises, jog 50M after each), 3m rest between circuits.

As you can see, we are focusing on general conditioning and beginning to teach running mechanics this first week.  Starting in week 2 we’ll add another speed day.  We look forward to starting off another good season for Raider Track!