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Fashion

DRILL REMINDERS

 

  •     A Step
  •     B Step
  •     C Step 
  •     Slow High Knee

 

  •     Quick High Knees
  •     Slow Butt Kicks
  •     Quick Butt Kicks
  •     Long Strides & Starts

​50 and 100 Meter Runners

 

Jog 4 Laps (Without stopping)
Stretch (10 Minutes)
Drills (See reminders)

 

Work out 1

Sprint for a distance of about 100 meters 4 times

Then reduce the distance to 80 meters and sprint 4 times.

Then 60 4 times

Then 40 4 timese

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1 lap  Cool Down

 

Work out 2

Find a hill or incline and sprint 15 times

 

1 lap  Cool Down

 

Work out 3

Sprint for 30 seconds, then rest for 1 minute. The next rep, sprint for 25 seconds, then rest for 1 minute. Continue this patteren until you are at a 5 second sprint. 

 

1 lap  Cool Down

​400 Meter Runners

Jog 4 Laps (Without stopping)
Stretch (10 Minutes)
Drills (See reminders)


Work out 1

Sprint  600 meters, then 2 minutes rest. Then 500 meters, then rest, 400 then rest, 300, then rest 200 then rest and then two 150's. 

 

1 lap cool down

Work out 2

Sarting at the start line and staying in a lane, sprint four 250 meters

Then go to the 200 meter mark and run four 200 meters through the finish line.

 

 

1 lap cool down

Work out 3

Sprint for 30 seconds, then rest for 1 minute. The next rep, sprint for 25 seconds, then rest for 1 minute. Continue this patteren until you are at a 5 second sprint. 

 

1 lap  Cool Down

800 and 1600 Meter Runners

  

Jog 4 Laps (Without stopping)
Stretch (10 Minutes)
Drills (See reminders)

 

Work out 1

 

Find somewhere safe and run a 5K 

- 3.1 Miles or 13 Laps on a track

 

1 lap cool down

 

Work out 2

800 Repeats - Run 800 meters, then 2 minutes rest. Then another with 2 minutes. Total of six repeats

 

1 lap cool down

 

Work out 3

400 Repeats - Run 400 meters, then 2 minutes rest. Then another with 2 minute rest. Total of 8 repeats. 

 

1 lap cool down

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Thowers

 Jog 2 Laps (Without stopping)

Stretch (10 Minutes)

Drills (See reminders)

Drills (Thrower Drills)

 

Work out 1

Curcuit Workout

 

    Arms

    Do 20 Push ups

    Do 15 dips on the edge of a chair

    Abs

    Do 20 sit ups

    Do 15 leg lifts

    Legs

    25 Lunges

    25 Squat Thrust

   

Go straight through all of these excercises once. That is one set. 

 

Do 5 sets of the workout above

 

Work out 2

 

Do 3 sets of the work out above

The five 100 meter sprints

 

If you have something about 8lbs that can be pushed use it. 20 pushes.

 

If you have a softball that can be thrown, do 25 throws

 

 

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    2 Lap cool-down

Running Long Jumpers & High Jumpers

 Jog 3 Laps (Without stopping)

Stretch (10 Minutes)

Drills (See reminders)

 

Work out 1

 

On the Grass -

100 Yards Down and Back is one set

 

2 Leg Hops

Right Leg only

Left leg only

Lunges

Frog Hops

Right leg elavation 

Left leg elavation

 

Do 4 sets of this workout

 

1 lap  Cool Down

 

Work out 2

 

Do 2 sets of the above work out

 

Do ten 100 Meter Sprints

 

1 lap  Cool Down

 

Do 

 

 

Standing Long Jumpers

Jog 3 Laps (Without stopping)

Stretch (10 Minutes)

Drills (See reminders)

 

Work out 1

 

On Grass

100 Yards Down and Back is one set

 

2  Hops Legs

Right Leg Only

Left Leg Only

Lunges

Frog Hops

Squat Thrust 

 

Do 5 sets of this workout

 

1 lap  Cool Down

 

Work out 1

 

Do 2 sets of the above work out

 

Do 25 Practice Jumps

 

1 lap  Cool Down

 

 

 

 

 

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