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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)