track 4/18

warm up w/2 laps of striders

plyos including offensive and defensive footwork

running: so conference is on its merry little way. really focus on getting you legs warm and pushing yourself to run as fast as you can in each of these sprints! this isn't an enduranced based practice, this is an explosive FAST workout. everything should be run at 100% unless otherwise specified. there will be alot of rest inbetween sets of things so that you're given the time to recover

hollywood squares. when i say 100% i mean it. do all exercises 2x. do the first one just to warm up (about 75%) the next set should be at 100%, getting low, chopping your feet, all that jazz.

starts (a total of 20 starts, each about 15-20 yards long) starts are explosive. you can easily coast to a stop following the 15-20 unless otherwise specfied.

regular starts x 4 (two starting off on each leg, think about not rocking back to start, to push off on that front leg)

side shuffle 5 yards then run forward x4 (2 x each direction)

facing the side, turn and start x 4 (2 x each direction)

scramble ups (from the ground) x 4 (2 x pushing off with each leg)

jump up and turn. facing behind, run three steps, jump up, turn and sprint out. do these 4 times total, changing the direction of your turn each time. for these, chop step and stop after reaching 15 yards.

sprints. rest for 3 minutes between each distance.

80 yards (2). 1 minute rest between each.
60 yds (4). 45s rest between each
40 yds (10). 30 secs rest between each.
60 yds (2). 45s rest between each.

throw 50 passes between partners and rest.

partner up and do some broken 40's as such:

one partner has a disc, the other one runs. the running partner springs out for 30 yards, stops and turns and the other partner throws it to them so you power through and catch. once you catch, stop, jog to the line and do it again. one partner goes through 3 times in a row and then switch partners. do this twice per person.

if you have enough people you can do a fun relay instead:

within team sprint relay with the following series of sprints: 1. 4x30's (there-back-there-back, tag the next person). 2. run 30 out, 10 back, 10 back out (return to the far 30) and sprint back to tag the next person. 3. 4x30's 4. run 30 yards out, 30 yards in and then run deep for a huck. the next person in line, of course, throws the huck. the next sprinter CANNOT start their sprint until the receiver has the disc in their hands. this either means at the time of the catch, or at the time the receiver picks up the disc (if it's a drop)

track 4/11/2011

warmup
2 laps striders

starts: at 100% these are for about 20 yards
2 x starting off of each leg
start backwards (2 x each direction)
start backwards, run forward, jump as if going for disc, turn around and sprint out (1 time jumping off of each leg)
scramble ups (starting from the ground) x 2
side-shuffle (side shuffle for five yards) 1 x each shuffling direction


stinkers:
50 yd stinker (5x50 yds)
rest 3 min
50 yd stinker
rest 5 min (try to throw passes during these longer rest times)

5-15 yard stinkers with 1 minute rest between each stinker
rest 5 minutes

2-50 yard stinkers with 3 minutes rest between each

sprints:
100 yard accels (accelerate up to the 50, the last 50 should be at full speed) x 2. rest 1 minute between each one
50 yard sprints x 4 rest 1 minute between each one. you should be fully rested so that these can be at 100%!

throw 50 moving passes per partner
abs/push ups

Spring cleaning...

Here is the dealio for spring quarter:

Practices
5:50-7:50 AM T/R
8:00 AM -12:00 PM SAT

Track
7:00 PM -(depends on the workout) Monday

Conference
April 23-24 in Eugene, OR

Regionals
May 7-8 in Burlington

If you have conflicts (for practice, track or anything else) you have to tell ze captains!

Annnnd boom goes the dynamite.

The blog is back! With track!

Hey all, this is the Monday (4/4/2011)track workout

2 laps striders to warm up

jumping series (front back two legs, side to side, then change to one leg)

Sprint Intervals (these should be at 100%, like really 100%, there are two minutes of rest between each distance) The times in parentheses after each distance is the amount of rest between each sprint.


80 yd sprints x 4 (1:15)
60 yds x 8 (1:00
40 yds x 12 (40 s)
20 yds x 12 (30 s)


tabatas (20 seconds on, 10 seconds off) for a total of 4 minutes.

go through these exercises twice.
shuffle back and forth between two cones placed 5 yards apart
tuck jumps
5 yard shuttle
calf jumps


ninja throwing.

Pump up vids...

In addition to the week's muppet video, I've posted a few more I thought we all could enjoy together.

http://www.youtube.com/watch?v=zS1cLOIxsQ8

http://www.youtube.com/watch?v=3aAtFrWft2k

http://www.youtube.com/watch?v=C60_WTWaPfs&feature=related

http://www.youtube.com/watch?v=R6Um8yhGkUk&feature=related

Alright, maybe this is too many, but goofy things like these always help me feel less nervous and more excited to spend the weekend with my team!

Track 2/16

We HEART running.

Warm up.

Pyramid sprint
Pace out 100 meters placing a cone at the start and then at 10 meter intervals (11 cones in total).
Starting at the first cone sprint all out for 50 meters and walk the remaining 50 meters.
Turn and sprint 60 meters and walk for 40 meters.
Turn and sprint 70 meters and walk for 30 meters.
Turn and sprint 80 meters and walk for 20 meters.
Turn and sprint 90 meters and walk 10
Turn and sprint 100 meters, then turn and sprint 100 m again
Rest for 90 seconds. Do this two more times (a total of 3 sets with 90 seconds rest between each SET)

Moving throwing for 3 minutes

Repeat three sets as above. This time START with the 100's and work down to the 50's.

Abs/Pushups. Done.


Reminders for this week:
Team meeting/ smoothie making shin dig at 8:00 pm at the chicken coop (Daniella, Katie and Lindsey's house, where we've had all such meetings this year). This meeting is important, we're figuring out carpools to seatac.

Drink water! Hydrate or...die-drate.

Track 2/7/2011

Instead of a track workout tomorrow (Monday) we will be in the pool! Please try to come even if you're injured (if you're not coming you have to tell the captains).

Meet in the rec center lobby at 7 pm and bring a suit you can swim in.