Sprinters/Jumpers/Mid Distance/Throwers
October 10-15th
GENERAL PHASE 4: WEEK 3
Warm Up:
Ankling Series
800M Mobility Jog (M, W, F) or 800 jog (T, Th)
Yoga Sun A (M, W, F) or Static Stretching Series (T, Th)
Activation Series
Dynamic Flexibility & Leg Swings
Form Drills
4 striders (if you do not have striders in your workout)
Monday:
Warm Up
Sprinters/Jumpers/Hurdlers: 30 minute run (conversation pace)
Throwers: 20 minute (Conversation pace)
Mid Distance: 45 minute run (conversation pace)
6 Striders post run
Hurdle Mobility Drills x 2
Cool/Stretch
Tuesday:
Warm Up
All: Circuit (on grass)
(30 seconds per exercise)
Alternate Lunges → RUN 50 meters
Side Plank (Right Side) → RUN 50 meters
High Knees (in place) → RUN 50 meters
Side Plank (Left Side) → RUN 50 meters
Burpees→ RUN 50 meters
Front Plank → RUN 50 Meters
Reverse Crunches → RUN 50 meters
Toe Touches → RUN 50 meters
Split Squat → RUN 50 meters
Dips→ RUN 50 meters
Circuit x 2
10 minute Easy Jog (on gravel)
Cool down/Stretch
Wednesday:
Warm up
All:​ Standing Broad Jumps: 4x10
Quick Broad Jumps: 4x10
Single Leg Jumps: 4x10 (each leg, 4 sets total)
180 degree jumps 4x10 (each leg, 4 sets total)
Fence Drills:
Facing wall/fence) 4x10: (R foot up to start)
4x10: (L foot up to start) 4x20:
alternate feet (Facing R then L) 4x10
R foot Up and claw the ground 4x10
L foot Up and claw the ground 4x10
50 Fly’s *see description below* : ​Sprinters/Hurdlers/Jumpers: 9
Throwers: 6
Mid Distance: 12
Cool Down/Stretch
Thursday:
Warm up:
Sprinters/Hurdlers/Jumpers; 30-35 minute Run
Throwers: 20-25 minutes
Mid Distance: 40-45 minutes
IF very sore or tight- Cross Train (increase time by 5-10 minutes from running time)
6 Striders (Throwers)
8 Striders (for Sprints and Mid-Distance)
Cool down/stretch
Friday:
Warm up:
All: Hills (easy walk down for recovery)
Sprinters/Hurdlers/Jumpers: 8 x 30 seconds
Throwers: 6 x 25 seconds
Mid Distance: 12 x 30 seconds
5 minute easy jog
Cool/Down and Stretch
Saturday:
Cross train for 30 minutes
Or be active outside. Enjoy the beautiful weather!
50 Fly’s: (on grass or gravel!)
Place a cone at the starting line, at 20 meters, at 70 meters and at 90 meters. (estimate distance if you are not by the
track) Accelerate hard to the first cone (20 meter). Maintain the speed you have generated by running relaxed and
following the maximum velocity cues from 20​- 70 meters. Once you hit 70 meters, slowly decelerate for the next 20
meters, coming to a full stop at the last cone.