Track Week 4

Hey team we have a really good track workout this week that I am really excited to get into. Every workout I do consistently I know that I am a better player afterward!

Here is a cool article for those of you who want to learn stuff about sprinting. Keep in mind this is a track article and cant always be used on the field. Cause they dont have to change direction or stop suddenly.

http://www.criticalbench.com/sprint-technique.htm

The exercises

Split Squat Jump-Start from a forward lunge position chest upright and tall shoulders back slightly you are going to repeatedly jump from this position for the required time.

Jack-knife Sit ups- this one is thanks to the wii lay on your back legs straight and arms on the floor above your head your are going to do a sit up bringing your arms and your legs ups the goal is to tough your toes with your hands but if the best you can do is a V thats okay also.

Floor Wipers- Watch this video and ignore the bar bell and the 90 lbs sitting on it

http://www.youtube.com/watch?v=VQLtfH9clx4

Back planks- lay on the floor facing up you are going to raise your body while resting on the back of your shoulders and heels.

Tuck Jumps- Jump while driving your knees to your chest and then back down to the floor. Jump agains as soon as your toes hit the ground. you are aimming for speed here not height.


Warm-up
3x40 yard strides 1 set 1-5 minutes rest for stretching if necessary
5xW's 2 sets do all 5 reps starting from the same cone, on the second set start from the other side 1 minute rest
3x Soft S's 3 sets 1-2 minutes rest
4x40 yard sprints 3 sets walk back to the start cone (use this time for a short rest between reps)2-3 minutes rest


Core workout 30 s work 15 secs rest 2-3 sets
1. Split Squat Jump Left leg front
2. Push-ups
3. Jack Knife sit-ups
4. Split Squat jump right leg front
5. Floor Wipers
6. Back Planks
7. Tuck Jumps