Fashion
DRILL REMINDERS
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A Step
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B Step
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C Step
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Slow High Knee
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Quick High Knees
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Slow Butt Kicks
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Quick Butt Kicks
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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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