May Warm-up: No Running on the Track until 6:00 PM.

Note:

Coach will be available at 5:30 PM for a more individual explanation of the warm-up and the drills.  This will be done on the side of the stadium closest to the last week’s registration table.

Ipod’s and Cell phone are strictly prohibited during the track workout. No Exceptions!

Active warm-up:  5:30 only

Use the fence around the track for support to do these exercises.

Lower Body: x 5 reps – x 10 reps

1.      Forward/Backward Leg swings

2.    Lateral Leg swings

3.    Fast Leg

4.    Claw Drills

Upper Body: Smart Drills

1.      Forward & Backward extended arm reach

2.    Upward & Downward extended arm reach

3.    Side to Side extended arm reach

4.    Trunk rotations w/ extended arm reach

Acceleration Progression: 5:30 only

1.      WALL MARCH

2.    3-STEP WALL SPRINT

Fast Leg Progression: 5:30 only

1.      Single leg 3 step rhythm

2.    Alternating Fast Leg

3.    Single Leg Continuous Fast Leg (Left/Right)

Easy Running: 

10–15   Minutes of Easy Running around Campus or on Grass.

Suggested Warm-up Loops around Campus

·       http://www.usatf.org/routes/view.asp?rID=15636

·       http://www.usatf.org/routes/view.asp?rID=14853

·       http://www.usatf.org/routes/view.asp?rID=14854

Drills:  Running Mechanics for Today

1.      ANKLING

2.    BUTT KICKS

3.    A-MARCH

4.    A-SKIP

5.    A-RUN

Lateral movements:

1.      Side Slide w/arm swings

2.    Carioca w/ arm parallel to the ground

3.    Fast foot Carioca.