Starting Friday, Reservoir HS and Howard County will begin Spring Break.
However, our work as Track & Field athletes will not stop, should not stop!
We do not have official practice over break, but if our kids want to have a successful end of the season, this week is very important! Not working out will not only set the back, but it also puts them at risk for injury upon return to practice/meets.
Parents, I need your help! I have asked the sprinters to workout 4 times over break!
Please help them accomplish this goal.
Here is the workout Calendar: CLICK HERE
But here is a Description for you:
Workout #1: This must be completed from Friday, April 11 - Sunday, April 13.
You have three days to get this workout completed. Friday, Saturday or Sunday.
Pick a Day and get this workout done.
If you are racing at the Park Invite on Friday or Saturday, you do not have to do this workout.
Workout #1 is only for those not in the meet on Friday or Saturday.
Warm-Up A
Short Sprinters
Max Effort Ladder
150m, 120m, 80m, 50m, 30m
Max Effort for all reps
10 min recovery after 150m and 120m
8 min recovery after 80m and 50m
Long Sprinters
Max Effort Ladder
2 x 150m, 2 x 180m, 2x 200m
Max Effort for all reps
8’ recovery after 150’s
10’ recovery after 180’s
12’ recovery after 200m
AFTER ALL -
5 sets of 5 Broad Jumps
Max effort
2’ recovery between sets
Workout #2: This must be completed from Monday, April 14 - Tuesday, April 15.
You have two days to get this workout completed. Monday or Tuesday
Pick a Day and get this workout done.
Warm-Up A
ALL Sprinters
Hills
8 x HILL sprints (Hill at least 5 - 8s long, steep is better)
2’ Recovery
EFFORT: Hard
Then 8 tape drill starts (50m)
Use tape drill marks on the track.
If you don’t have access to our track, you can just do 4 pt start or standing starts to 50m.
EFFORT: Hard
AFTER - ALL Athletes
4 sets of 3 double broad jumps
Each Rep is Broad Jump-Broad Jump, Pause, Broad Jump-Broad Jump, Pause, Broad Jump-Broad Jump. Immediately react and jump.
3’ recovery between sets
Workout #3: This must be completed from Wednesday, April 16 - Thursday, April 16.
You have two days to get this workout completed. Wednesday or Thursday
Pick a Day and get this workout done.
If you are NOT racing Thursday
Warm-Up B
All Sprinters
Speed Endurance
250-200-150-120
90% of Max effort
10’ recovery
AFTER ALL -
Myrtl Routine
-Clams x 8
-Donkey Kicks x 8
-Donkey Whips x 5
-Lateral Leg Raises (Up, Middle, Down) each side, 5 of each
-Fire Hydrant x 8
-Knee Circles (Forward/Backward) 5 x each way and both legs
-Hurdle Trail Leg
If you ARE racing Thursday
Warm-Up B
All
3 x 60m
5’ recovery
80%
2 x 120m
30m-30m-30m-30m
Acc-Max-Float-Max
ONLY HIT 80%
10’ RECOVERY
Workout #4: This must be completed from Friday, April 18 - Sunday, April 20.
You have three days to get this workout completed. Friday or Saturday or Sunday.
Pick a Day and get this workout done.
If you raced Thursday, and Not Racing Saturday, wait till Saturday or Sunday to do the workout.
Warm-Up A
Max Velocity Flies
Short Sprinters
3 Sets of:
20m Acceleration Zone followed by:
Rep 1: 10m Max Effort with 3’ recovery
Rep 2: 20m Max Effort with 4’ recovery
Rep 3: 30m Max Effort with 8’ recovery
AFTER ALL -
5 x 4 Vertical Jumps (max height)
3 x 4 SINGLE LEG JUMPS for Max Height each foot
2’ recovery each
If you ARE racing Saturday (Do this Friday or after the race on Sunday)
Warm-Up B
All
3 x 60m
5’ recovery
80%
2 x 120m
30m-30m-30m-30m
Acc-Max-Float-Max
ONLY HIT 80%
10’ RECOVERY