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!
Wednesday, February 16, 2011
Tuesday, February 15, 2011
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.
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.
Sunday, February 6, 2011
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.
Meet in the rec center lobby at 7 pm and bring a suit you can swim in.
long due muppet vids
Everyone, I'm sorry for the lack of muppet videos last week. To make up for it, here are two good ones for y'all to watch while you wait for me to post the track workout...
http://www.youtube.com/watch?v=Adfipy3lp9o&feature=related
http://www.youtube.com/watch?v=yQj2NP25TIo
http://www.youtube.com/watch?v=Adfipy3lp9o&feature=related
http://www.youtube.com/watch?v=yQj2NP25TIo
Monday, January 31, 2011
Track 1/31/2011
1. Warm up (consisting of at least 2 full laps jogging. 1 slow, pick up the pace a little bit for the 2nd)
2. Plyos, active stretches
3. 4 x 50 yd accelerators
4. Jumping Series: 1. Lateral (side to side) hops over an imaginary cone (or shoe): 20 jumps on two legs (1 jump = 1, so side to side = 2 jumps) 10 jumps per single leg 2. Front/Back hops: x20 w/2 legs; x10 single leg
5. 3 x broken 300 m (sprint 200, wait 15 seconds, sprint 100) KEEP A DISC NEARBY
NOTE: the rest is basically long enough to walk back to the line, shake your legs out and go!
60 seconds rest between each broken 300
6. Rest 3-5 min: Immediately after sprinting, find a partner and throw 10 passes as fast as you can between partners. Then rest.
7. 3 x broken 200 m (sprint 150, wait 10 seconds, sprint 50)
60 seconds rest between each broken 200
8. Rest 3-5 min, same thing (throw 10 passes as fast as you can, then get water and stretch)
9. 3 x broken 200 m (same as #7 above).
10. Throw 20 forehands and 20 backhands per partner. These should be moving and running passes!
11. Push Ups & Crunches
A quick note about how to run these broken 300's and 200's... run the first 200 or 150 m at a comfortable sprint, meaning, don't kill yourself while still pushing the pace. Then, the point of the 10 second break is to refocus and be able to kick it in on the final 100 or 50 m.
BOOM
2. Plyos, active stretches
3. 4 x 50 yd accelerators
4. Jumping Series: 1. Lateral (side to side) hops over an imaginary cone (or shoe): 20 jumps on two legs (1 jump = 1, so side to side = 2 jumps) 10 jumps per single leg 2. Front/Back hops: x20 w/2 legs; x10 single leg
5. 3 x broken 300 m (sprint 200, wait 15 seconds, sprint 100) KEEP A DISC NEARBY
NOTE: the rest is basically long enough to walk back to the line, shake your legs out and go!
60 seconds rest between each broken 300
6. Rest 3-5 min: Immediately after sprinting, find a partner and throw 10 passes as fast as you can between partners. Then rest.
7. 3 x broken 200 m (sprint 150, wait 10 seconds, sprint 50)
60 seconds rest between each broken 200
8. Rest 3-5 min, same thing (throw 10 passes as fast as you can, then get water and stretch)
9. 3 x broken 200 m (same as #7 above).
10. Throw 20 forehands and 20 backhands per partner. These should be moving and running passes!
11. Push Ups & Crunches
A quick note about how to run these broken 300's and 200's... run the first 200 or 150 m at a comfortable sprint, meaning, don't kill yourself while still pushing the pace. Then, the point of the 10 second break is to refocus and be able to kick it in on the final 100 or 50 m.
BOOM
Monday, January 24, 2011
For you health...
We have a tournament this Saturday! With that in mind, start prepping your body now!!! Start drinking a lot of water starting tonight and eating healthy. Get good servings of fruits and veggies early in the week and good servings of pasta/ energy rich foods later in the week!!
Also...be sure to get your weekly serving of...MUPPET VIDEOS!!!
http://www.youtube.com/watch?v=mbs64GvGgPU&feature=related
Also...be sure to get your weekly serving of...MUPPET VIDEOS!!!
http://www.youtube.com/watch?v=mbs64GvGgPU&feature=related
Track 1/24/2011 (workout)
Focus: Building Sprint Endurance and strength
Warm up
2 laps striders at 75%
Jumping Series
100 yard workouts
do a strength workout-sprint-rest 20 seconds-then sprint again. so you’ll start with a strength workout. you’ll do a total of 6 sprints. you can either do this in waves (like partner up) or you can do them in one big group and people can be accountable for their own time. but try to start the sprints as a group (which may or may not be possible…)
the exercises are:
tuck jumps x 10
calf jumps x 15
squats x 10
and then repeat the same three
water, partner up, throw 20 throws a piece
4-200’s.
sprint 200, rest 45seconds
sprint 200 rest 1min
sprint 200, rest 30 secs
sprint 200
water. rest at least 4 minutes or until one of you are completely recovered (which ever is longer)
repeat the 100 yard workouts this time with three different exercises in a different order. this order will be do the exercise-rest 20 seconds-sprint. so you’ll be doing the exercises immediately following the sprint. try to start all the sprints at the same time so the timing might get funky. this time the exercises will be:
mountain climbers x 10
push ups x 10
jumping jacks x 10
2-400’s. 90-95 second pace. rest 2 minutes between each one.
end with a full plank series (1 min each)
Warm up
2 laps striders at 75%
Jumping Series
100 yard workouts
do a strength workout-sprint-rest 20 seconds-then sprint again. so you’ll start with a strength workout. you’ll do a total of 6 sprints. you can either do this in waves (like partner up) or you can do them in one big group and people can be accountable for their own time. but try to start the sprints as a group (which may or may not be possible…)
the exercises are:
tuck jumps x 10
calf jumps x 15
squats x 10
and then repeat the same three
water, partner up, throw 20 throws a piece
4-200’s.
sprint 200, rest 45seconds
sprint 200 rest 1min
sprint 200, rest 30 secs
sprint 200
water. rest at least 4 minutes or until one of you are completely recovered (which ever is longer)
repeat the 100 yard workouts this time with three different exercises in a different order. this order will be do the exercise-rest 20 seconds-sprint. so you’ll be doing the exercises immediately following the sprint. try to start all the sprints at the same time so the timing might get funky. this time the exercises will be:
mountain climbers x 10
push ups x 10
jumping jacks x 10
2-400’s. 90-95 second pace. rest 2 minutes between each one.
end with a full plank series (1 min each)
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