First Practice - SMITHVILLE School District

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2017 T&F MEET SCHEDULE Date

PRE-SEASON ASSIGNMENTS • Eligibility: get grades up! • Register to receive 2017 T&F Remind messages • Complete Privit Profile • Buy quality pair of running shoes for training • Start Conditioning Now! • Talk to employer about track calendar (request off work) COACHING STAFF & ROLES • Coach Dickherber (girls head) [email protected] Throws

• Coach Moore (boys head)

[email protected] Distance

• Coach Hammond Sprints / Hurdles

• Coach Migletz

Horizontal Jumps

• Coach Melton Vertical Jumps

Dismiss

Bus

Start

Meet

03.20

10:15

10:30

1:00

UCM Mule Relays: Warrensburg, MO

03.21

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3:10

4:00

Kearney Warm-up

03.27

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3:00

4:00

JV Platte County

03.29

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4:00

JV Smithville

03.31

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4:00

Smithville Invitational

04.04

2:10

2:25

4:00

Grandview Invitational

04.07

2:10

2:25

4:00

Kearney

04.11

1:45

2:00

4:00

Maryville Invitational

04.13

2:10

2:25

4:00

Harrisonville Invitational

04.18

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4:00

Warrior Relays

04.20

2:10

2:25

4:00

Grain Valley Invitational

04.24

2:10

2:25

4:00

JV Savannah

04.27

TBD

TBD

4:00

MEC Conference Meet

05.01

2:00

2:15

4:00

Odessa Relays (all relays)

05.13

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TBD

9:00

MSHSAA District Championship

First Practice Monday, February 27th meet in cafeteria Remind

To get push notifications on your smartphone, visit rmd.at/2017shstf For text notifications, text @2017shstf to 81010 (or 620.604.0360)

STEPS TO COMPLETE WITHIN PRIVIT PROFILETM: 1. Register an account in parents name: https://smithvillewarriors­mo.e­ppe.com 2. Add athlete(s) to your account You only need to create one account for your family! 3. Complete all relevant athlete information ● Personal Details ● Pre­Participation History Form ● MSHSAA Parent Permission ● MSHSAA Concussion Materials ● MSHSAA Student Agreement ● Emergency Contact Information 4. Apply parent electronic signature 5. Apply athlete electronic signature For more information, visit http://www.smithvilleschooldistrict.net/domain/548

SPRINTERS CONDITIONING WEEK Jan 15 – 21

Jan 22 – 28

Jan 29 – Feb 4

Feb 5 – 11

Feb 12 – 18

Feb 19 – 25

| WINTER 2017

Workouts (separated by day) 1. 2. 3. 4. 1. 2. 3. 4. 1. 2. 3. 4. 1. 2. 3. 1. 2.

3. 4. 1. 2. 3. 4.

Core Work

Acceleration: 8 x 30 meters – 3-min recovery Speed: 5 x 50 meters – 3-min recovery Resistance: Hills: 10 x 30 meters- 3-min recovery Endurance: 6 x 100 meter – build up to 10% per 10 meters - walk back Acceleration: 6 x 20 meters – 4 min recovery | 6 x 30 meters – 3 min recovery Speed: 4 x 60 meters – 3-min recovery Resistance: Hills: 8 x 40 meters – 4-min recovery Endurance: 5 x 100 meter – build up 10% per 20 meters- walk back Acceleration: 10 x 30 meters- 5 minute recovery Speed: 5 x 50 meters – 3-minute recovery Resistance: Hills: 10 x 30 meters- 3-minute recovery Endurance: 12 x 80 meters — build up 10% per 10 meters - walk back recovery Acceleration: 4 x 30 meters – 5 min recovery | 4 x 20m – 4 min recovery | 6 x 10m – 3 min recovery Speed 6 x 60 meters – 4-minute recovery Endurance: 6 x 100 meters — build up 10% per 10 meters- walk back recovery Acceleration: 4 x 20 meters – 3 min recovery | 20 x 10 meters – 3-min recovery Speed: Acceleration-sprint-float-sprint (3 x 100 meters w/ 6min recovery): How To: 50 meter acceleration…10 meters sprint at 100%...30 meter float at 80%...10 meter sprint at 100% Resistance: Hills: 5 x 50 meters – 3-min recovery Endurance: 8 x 100 meters – build up 10% per 10 meters- walk back Acceleration: 4 x 30 meters – 3 min recovery| 10 x 20 meters- 3 min recovery Speed: Acceleration-sprint-float-sprint (4 x 100 meters w/ 6min recovery): run same as last week Resistance: Hills: 5 x 50 meters – 3-min recovery Endurance: 8 x 100 meter – build up to 10% per 10 meters - walk back

NOTES

Warmup: ½ mile jog Cooldown: ¼ mile jog

Dynamic Stretches: • Leg Swings: Lateral • Leg Swings: Front & Back • High Knees • A-Skip • Iron Cross (a.k.a. Eagles) • Scorpion

Balance Planks Lying on your stomach, prop yourself up on your forearms and toes. Keep a straight line from head to feet. Bonus: Simultaneously lift the right leg and left arm & hold 3 secs. Continue switching sides for one minute set. Goal: 3 sets Side Plank Leg Lift Lying on your side, prop yourself up on your forearm & the side of your bottom foot. Hold steady & complete 10 lateral leg raises. Switch sides. Bridge Lie on your back with your feet flat on the ground. Lift your hips creating a straight line from shoulders to knees. Extend one leg straight out, hold for several seconds. Put foot back down and repeat.

Listen To Your Body: Remember there is a difference between soreness and injury. Make sure to warmup properly in cold weather to avoid injury.

JUMPERS CONDITIONING WEEK Jan 9 - 14 Jan 15 – 21

Jan 22 – 28

Jan 29 – Feb 4

Feb 5 – 11 Feb 12 – 18 Feb 19 – 25

| WINTER 2017

Workout: 3 days per week separated by a day of rest (48 hour recovery) - 2 sets of Squat Lunges (10 repetitions each set) - 2 sets of Step-ups (10 repetitions each set) - 1 set of Lateral Cone Hops (15 jumps) - 1 set of Skipping Jumps (25 yards) - 1 set of Rim Jumps (15 jumps) - 2 sets of Squat Lunges (10 reps each set) - 2 sets of Step-ups (10 reps each set) - 1 set of Lateral Cone Hops - 1 set of Bounding (25 yards) - 1 set of Skipping - 1 set of Box Jumps (10 jumps) - 2 sets of Rim Jumps - 2 sets of Squat Lunges - 2 sets of Step-Ups For Skipping, Rim Jumps, Squat Lunges, and Step-Ups (same reps as described in the earlier weeks) - 2 sets each of Lateral Cone Hop, Skipping, and Rim Jumps - 1 set each of Bounding and Box Jumps - 3 sets each of Squat Lunges and Step-Ups (same reps in each exercise as described in earlier weeks) - 2 sets each of Lateral Cone Hop, Bounding, Skipping, Box Jumps, and Rim Jumps - 3 sets each of Squat Lunges and Step-Ups - 2 sets each of Lateral Cone Hops, Bounding, Box Jumps, and Rim Jumps - 3 sets of skipping - 3 sets each of Squat Lunges and Step-Ups

NOTES

Warmup Options: (1) ½ mile jog (2) jump rope for 3 minutes Cooldown Options: (1) ¼ mile jog (2) jump rope for 2 minutes

Dynamic Stretches: • Leg Swings: Lateral • Leg Swings: Front & Back • High Knees • A-Skip • Iron Cross (a.k.a. Eagles) • Scorpion

Core Work Balance Planks Lying on your stomach, prop yourself up on your forearms and toes. Keep a straight line from head to feet. Bonus: Simultaneously lift the right leg and left arm & hold 3 secs. Continue switching sides for one minute set. Goal: 3 sets Side Plank Leg Lift Lying on your side, prop yourself up on your forearm & the side of your bottom foot. Hold steady & complete 10 lateral leg raises. Switch sides. Bridge Lie on your back with your feet flat on the ground. Lift your hips creating a straight line from shoulders to knees. Extend one leg straight out, hold for several seconds. Put foot back down and repeat. Workout Exercises: Description on reverse side of paper.

EXERCISE DESCRIPTION •

LATERAL CONE HOP o Jump over a cone or similar object from side to side spending as little time on the ground as possible.



BOUNDING o Jump forward with both feet from a standing position. Bound forward immediately upon landing. Try to leap for both height and distance.



SKIPPING o Skip forward with exaggerated high knee action.



BOX JUMPS o Jump down from a box or platform 2-3 ft. high. Jump high in the air in explosive reaction. Get back on the box. Repeat.



RIM JUMPS o Jump as high as possible toward a basketball rim or similar target. Jump back up immediately upon landing. Spend as little time as possible on the ground.



SQUAT LUNGES o Beginners and under 16 use no weights. Do only body weight. Advanced athletes use a barbell or 2 dumbbells. The goal is to be able to do multiple repetitions with weights of 1/2 or more of your body weight. Carry the dumbbell or barbell behind your neck on the shoulders. Step forward, bending your right knee and forming a 90% angle between your right knee and your right thigh, with your left knee touching the ground. Stand up, repeat with the left foot.



STEP-UPS o Use a sturdy 12" box. Beginners and under 16 use no weights - only body weight. Advanced athletes use a barbell or 2 dumbbells. The goal is to be able to do multiple repetitions with weights of 1/2 or more of your body weight. Step up on to a box with your right foot. Come down, repeat with your left foot.

BEGINNER CONDITIONING Sunday

Monday 1

REST

8 REST

Running Time: 100 min

Running Time: 110 min

CROSS TRAIN or REST

30 minute run

CROSS TRAIN or REST

35 minute run

23 40 minute run

30 minute run

24 CROSS TRAIN or

CROSS TRAIN or REST

35 minute run

CROSS TRAIN or REST

35 minute run

25 40 minute run

BASE MILEAGE ONLY Run at a pace that you can carry conversation easily (no huffing and puffing). The goal is to develop our aerobic base (keep your heart rate below 165). Error on running too slow.

30 minute run

26 CROSS TRAIN or REST

LISTEN TO YOUR BODY Remember there is a difference between soreness and injury. Warm up and cool down properly.

7 REST / Make-up

13 35 minute run

19 CROSS TRAIN or REST

Saturday 6

12

18

REST

NOTES

Friday 5

11

17 CROSS TRAIN or REST

Thursday 4

10

16

22 Running Time: 125 min

3

9

15 REST

Wednesday

2 30 minute run

Running Time: 90 min

REST

Tuesday

| January 2017

14 REST / Make-up

20 40 minute run

21 REST / Make-up

27

28

45 minute run REST / Make-up

NUTRITION & DIET Drop the soda / Increase Water *drink half your body weight in ounces (e.g. 150lb person drinks 75oz of water)

BEGINNER CONDITIONING Sunday

Monday 29

REST

Running Time: 137 min + track work

30

Running Time: 148 min + track work

Running Time: 159 min + track work

1 mile warm & cool

1 45 minute run

6

7 On Track

45 minute run

1 mile warm & cool

45 minute run

14 On Track

1 mile warm & cool

15 50 minute run

8x30 seconds fastest average w/ fast walk back

20 60 minute run

Running Time: 175 min + track work

NOTES

21 On Track

1 mile warm & cool

22 50 minute run

8x40 seconds fastest average w/ fast walk back

BASE MILEAGE ONLY Run at a pace that you can carry conversation easily (no huffing and puffing). The goal is to develop our aerobic base (keep your heart rate below 165). Error on running too slow.

Saturday 3

50 minute run

9 CROSS TRAIN or REST

6x30 seconds

13

2

8

fastest average w/ fast walk back

45 minute run

Friday

CROSS TRAIN or REST

4x30 seconds @

19 REST

31

Thursday

fastest average w/ fast walk back

12 REST

Wednesday

On Track

40 minute run

5 REST

Tuesday

| FEBRUARY 2017

16 CROSS TRAIN or REST 23 CROSS TRAIN or REST

LISTEN TO YOUR BODY Remember there is a difference between soreness and injury. Warm up and cool down properly.

REST / Make-up

10

11 REST / Make-up

17

18 REST / Make-up

24

25 REST / Make-up

55 minute run

60 minute run

60 minute run

4

NUTRITION & DIET Drop the soda / Increate Water *drink half your body weight in ounces (e.g. 150lb person drinks 75oz of water)

VARSITY CONDITIONING Sunday

Monday 1

REST

Running Time: 150 min

Running Time: 165 min

45 minute run

Running Time: 180 min

CROSS TRAIN or REST

45 minute run

16

45 minute run

1 mile warm & cool

Abs | Hips | Core

11 60 minute run

Running Time: 185 min

23

+ track work

NOTES

On Track

60 minute run

7 REST / Make-up

Abs | Hips | Core

13 60 minute run

14 REST / Make-up

or REST 18 60 minute run

19 CROSS TRAIN Abs | Hips | Core

20 60 minute run

21 REST / Make-up

or REST

24

1 mile warm & cool

Saturday 6

12 CROSS TRAIN

4x30 seconds

60 minute run

5 CROSS TRAIN

fastest average w/ fast walk back

22

Friday

or REST

17 On Track

60 minute run

Thursday 4

10 CROSS TRAIN or REST

+ track work

REST

3

9

15 REST

Wednesday

2

8 REST

Tuesday

| January 2017

25 60 minute run

6x30 seconds fastest average w/ fast walk back

BASE MILEAGE ONLY Run at a pace that you can carry conversation easily. The goal is to develop our aerobic base (heart rate 165 or lower)

26 CROSS TRAIN Abs | Hips | Core

27 65 minute run

28 REST / Make-up

or REST

LISTEN TO YOUR BODY Remember there is a difference between soreness and injury. Warm up and cool down properly. 1 mile warmup and cool down with track workouts.

NUTRITION & DIET Drop the soda / Increase Water *drink half your body weight in ounces (e.g. 150lb person drinks 75oz of water)

VARSITY CONDITIONING Sunday

Monday 29

REST

Running Time: 185 min + track work

30

Running Time: 190 min + track work

Running Time: 180 min + track work

Running Time: 180 min + track work

1 mile warm & cool

6

60 minute run

1 mile warm & cool

CROSS TRAIN

8

On Track

1 mile warm & cool

15

NOTES

10 70 minute run

16 On Track

60 minute run

1 mile warm & cool

8x50 seconds

60 minute run

REST / Make-up

11 REST / Make-up

Jog curves Sprint straights

17 60 minute run

18 REST / Make-up

4 x 800 @5k pace ----equal rest to pace

fastest average w/ fast walk back

20

4

3200m Fartlek

14 1 mile warm & cool

9 On Track

60 minute run

8x40 seconds

60 minute run

3 65 minute run

Abs | Hips | Core

fastest average w/ fast walk back

13

2

Saturday

or REST

7 On Track

60 minute run

Friday

1

8x30 seconds

19 REST

31

Thursday

fastest average w/ fast walk back

12 REST

Wednesday

On Track

60 minute run

5 REST

Tuesday

| February 2017

21 On Track

1 mile warm & cool

22 60 minute run

8x60 seconds fastest average w/ fast walk back

BASE MILEAGE ONLY Run at a pace that you can carry conversation easily. The goal is to develop our aerobic base (heart rate 165 or lower)

23 On Track

1 mile warm & cool 2x800 @ 1600m pace

24 60 minute run

25 REST / Make-up

----equal rest to pace

LISTEN TO YOUR BODY Remember there is a difference between soreness and injury. Warm up and cool down properly.

NUTRITION & DIET Drop the soda / Increase Water *drink half your body weight in ounces (e.g. 150lb person drinks 75oz of water)