Track Workouts7/5-11

Many of us have AFDC mid-season this weekend so I recommend doing the workout Tuesday or Wednesday, if you have to Thursday at the latest. To give you time to rest and get ready for this weekend, and for those of you who were wondering T.O. does show up to AFDC tournaments.

AT- Training for this week, for the people not going to league, is to run 400's. A little different though, warm up like normal. Then you are going to sprint the first 100 and jog, not walk, the 300 at your recovery speed. Not sure of you recovery speed? Jog the 300 as fast as your body will let you, if you have to slow down, do so. Do this for about 6-8 400's.

30 yard sprint and backs with push-up starts, you will need to cones one at 0 yards and one at 30 yards. start as if you were in the bottom of a push-up then do a push up and begin sprinting from that position. Sprint to 30 yards and stop quickly at the cone and sprint back to the start, just like a cut hmmmm...... when you get back to the start decelerate at a moderate pace (after the cone) and walk to the cone then, repeat.

canoes- sit with you legs bent and in the air and back as straight as possible, the only thing that should be touching the floor is your butt. Either put your hands together or hold a weight and twist your body placing the weight/hands by your hips in a semicircular motion. You will preform the side to side motion by twisting your core side to side (more body movement than arm movement).

Squat Hops with reach feet shoulder width apart, quickly bend knees to 90 degrees and jump as high as you can, be sure to use your arms when you jump. Arms should be at 90 degrees and swing them backward as you are squatting down then froward and up while you are jumping. While in the air reach one hand up (alternate between jumps) as if to catch a disc hmmmm again....... When you land quickly squat down again and repeat.

mermaids- lay on your back with you feet 6 inches off the ground raise them to like 12 from there (18" from the ground) like you are a dolphin swimming in a sea of pain which you will project on to your opponents.

Warm up (The usual Rival warm-up plus what ever stretching you want to do)

3- 40 yard strides-1 set
5-10 yard starts-2 sets w/ 1 min rest between sets
5-Stops- 3 sets w/ 1 min rest
3-30 yard "sprint and backs" with push-up starts -3 sets 2-3 mins rest between sets
Core Circuit 30 sec Work 15 sec Rest 2-3 sets w/ 2 mins rest between sets
1. Canoes with or without weight
2. Squat Hops with reach
3. Mermaids/Mermens
4. Push-ups
5. Front Planks
6. Jumping jacks or Jumping rope
7. Pelvic twists
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