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Wmsfa Girls Track

This document outlines the weekly schedule and workouts for the girls' track and field program at Western Middle School For Arts for the month of February 2016. It includes warm-up routines, conditioning drills, strength exercises, plyometrics, and interval/tempo runs for each day of practice. It also provides multi-week schedules for distance training and general preparation and conditioning exercises.

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72 views

Wmsfa Girls Track

This document outlines the weekly schedule and workouts for the girls' track and field program at Western Middle School For Arts for the month of February 2016. It includes warm-up routines, conditioning drills, strength exercises, plyometrics, and interval/tempo runs for each day of practice. It also provides multi-week schedules for distance training and general preparation and conditioning exercises.

Uploaded by

api-309946223
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOC, PDF, TXT or read online on Scribd
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Western Middle School For Arts

Girls Track and Field Program 2016


February 2016
Monday

Tuesday

Wednesday

Thursday

Friday

22

23

24

25

26

-KK Warm Up

-2 x 2 for 4 laps

-Hurricane Warm-up

-KK Warm Up

KK Warm-up

-PS KK

-PS WOOD

-PS Hurricane
-Crunches
V-sits
Opposite Knee
(Chinnies)
Back Bike
Toe Touches
Back Hypers
Side Ups

-3 x 4 x 100ri. 30
secs w 2:00 sets

-1 mile run Timed


-(Tempos) - 3 x
4 x 100m R.I.
30 secs. w/2:00
R.I. sets

-Stretch

-Stretch

- 4.x 300m R.I. 8 min


- 2 x 40m/ri walk back

-(PS WOOD)
- 2 x 2 for 2 laps
-Stretch
-Stretch

- 4 x 200m R.I. -9 min


29
-KK Warm Up

1
2 x 2 for 4 laps

-Stretch
2
-Hurricane Warm-up

3
-KK Warm up

-PS KK Plyo
2 x 5 reps Star
Jumps, Lunge
Jumps, , Line
Hops, Lateral
Squat Jumps,
Double Leg
Repetitive
Bounds.

-PS WOOD

-PS Hurricane

-PS Wood

-1 mile run Timed

- 6 x 200m R.I. -9 min

Specialty Day

-Stretch

-Stretch

10

11

- 2 x 2 2 laps
- PS KK
- KK Warm-up
- Plyo KK
-

- Hurricane Warm Up
- PS Lady Bull
- (Tempo)
100-100-200-200-300300-200-200-100-100

-2 x 2 4 laps
-Wags Warm up

-2 x 3 laps
-PS Lady Bull
- Hurricane Warm up

- 5 x 30m walk back


- 3 x 20m walk back
- 2 x 60m walk back

-Stretch

-Stretch

-(Tempos)
3 x 4 x 100m
-Stretch
7
-2 x 2 2 laps
- PS KK
- KK Warm-up
- Tempos
2 x 6 x 100m
R.I. walk back
10 mins. BTW
sets

-5 x 400m R.I. 8
mins.

4
No practise

-1 mile timed

R.I. 15
-Stretch

- 2 x 200m R.I. 8
- Stretch

14

15

16

17

18

-800 jog
-KK Warm-up

- KK Warm-Up
- Plyo K.K
- (PS KK)

- 2 x 2 for 4 laps
- Hurricane Warm-Up

- Wood Warm-up
- PS lady Bull

KK Warm-up

1 x 120m R.I. 5 mins.


- 2 x 60m walk back
- 3 x 30m walk back
- 4 x 20m walk back
- 5 x 10m walk back

4 x 100m jog +
300m 34 @200m

-3 x 800m
-Stretch

- 6 x 300m 34-36 @
200m R.I. 6 mins
- Stretch

-Stretch

- 1 x 120m R.I. 5 mins.


- 2 x 60m walk back
- 3 x 30m walk back
- 4 x 20m walk back
- 5 x 10m walk back
-Stretch

- Stretch
21
Track Meet

22
-2 x 2 2 laps
- PS KK
- KK Warm-up
- Tempos
2 x 6 x 100m
R.I. walk back 10 mins.
BTW sets
Stretch

23
- Hurricane Warm-Up
- (PS KK)
- Plyo Hurricane (2 x 15
reps Star Jumps,
Lunge Jumps, Speed
Skater, Line Hops,
Lateral Squat Jumps,
Standing Long Jump,
Double Leg Vertical
Jumps, Double Leg
Repetitive Bounds.)
- 200-300-400-400
300-200
- Stretch

Distance Week 1
Day 1- Warm Up- 1 mile easy

24
-Wood Warm-up
- Wag Warm up
- 4 x 200m walk
200m
Stretch

25

Workout- long run 5 miles on sidewalk


cool down-run 2 laps around track easy
stretch- 15 minutes
core- 4 sets of 50 crunches, 5 sets of 10 push-ups, 5- 1 minute plank on
flat or both sides
Day 2- Warm up- 1 mile
Workout- 1 mile HARD,400 HARD,
Cool down-- 1 mile
Stretch and Core- Same as day 1. Step up upon request
Day 3- Warm up- 1 mile
workout- 1 Mile medium- hard, hill workout 30 minute, 1 mile jog, 800 hard,
Cool down-1 mile
Stretch and core same as previous
Day 4- Warm up- 1 mile
Workout- 1 mile on track, 3 minute break, 800,3 minute break, 1 lap of
stride ( sprint staight, walk curves), 3 minute break, 1 mile on track, 5
minute break
Cool Down- 1 mile
Strecth and core same as previous
Day 5- warm up- 1 mile
workout- 3.5 miles medium
Cool down- 1 mile
Stretch and cored same as previous
Day 6- INTERVAL WORKOUT
Warm up- 2 laps extra easy
Workout- 8 laps in 2 minutes 15 seconds rest until gets to 2:15
Cool down-2 laps
Strecth 15 minutes extra for day of
core same as day 1
Day 7- RECOVERY DAY

Pillar Strength Exercises


(PS K.K.)

(PS Wood)

(PS Lady Bull)

Crunch w Twist
Jack Knifes
L-Over
Back Hyper w/ Twist
Gymnastic
Crossed raise
Skydivers
Scissors
25 ea. = 200

Crunches
Scissors
Crossed leg raised
Skydivers
Gymnastics
Between leg reach

25 Crunches
25 Skydivers
25 Inverse Crunch
25 Gymnastic sit-ups
25 Between legs crunches
25 ea Side Crunches
30 Scissors
30 Crossed Leg Raise
30 Back hyper
30 High Crunch
30 Jack Knife
30 Hip Raises

25 ea = 150

30 ea. = 360

K.K.
Hurricane
2 x 2 for 3 laps.
30m Jumping Jacks L + 20m walk 6 x 100m easy strides
30m Jumping Jacks R + 20m walk50m Forward + 50m back
50 m Forward + 50m Back
30m A Skip + 20m walk
50m Jumping Jacks + 50 Jog
30m forward lunge
50m High Knees + 50m Jog
30m backward lunge
30m high knees + 20m walk
50m Straight Leg Bound + 50 Jog
30m butt kicks + 20m walk
Walk 50m w/ Forward arm swing
2 x 40m acceleration + 10m kick butt
Walk 50m back w/ back arm swing
2 x 100m easy strides
100m Skip w/ arm swing forw/back
50m Forward + 50m back
50m Skip Lunge + 50m Butt Kick
50 m Forward + 50m Back
50m Ankle flip + 50m jog
50m Jumping Jacks + 50 Jog
50m High Knees + 50m Jog
50m Straight Leg Bound + 50 Jog
Walk 50m w/ Forward arm swing
Walk 50m back w/ back arm swing
100m Skip w/ arm swing forw/back
50m Skip Lunge + 50m Butt Kick
50m Ankle flip + 50m jog

Wags
50 Jog
25 Backward jog
25 R Shuffle
25 left shuffle
25 Skip
50 Jog
25 Forw. Walk w/ Forw. arm swing
25 Back Walk w/ Back arm swing
50 Skip Twist
25 Toe Walk
25 Heel Walk
50 Jog

Wood
2 x 2 for 6 laps
30m straight leg bound + 20m acceleration
30m butt kick + 20m acceleration
30m A Skip + 20m acceleration
30m running man + 20m acceleration
30m carioca R = 20m acceleration
30m carioca L + 20m acceleration
30m backward + 20m acceleration
30m Jumping Jacks L + 20m acceleration
30m Jumping Jacks R + 20m acceleration

Plyo KK: In Pool or long jump pit


2 x 15 reps Star Jumps, Lunge Jumps, Speed Skater, Line Hops, Lateral Squat Jumps,
Standing Long Jump, Double Leg Vertical Jumps, Double Leg Repetitive Bounds.

GENERAL PREP AND CONDITIONING


I. In Place Jumps
Splits
Double Leg Butt Kicks
Single Leg Butt Kicks
Tucks
Stars
Russian Kicks
Slalom Lines
Single Leg Squats
Prisoner Squats
Pogos
Lunge Good Mornings
Downhill Skiers
Lateral Squat Jumps
Rockets
Speed Skaters

II. Bounding
Bounds
Single Leg Hops
Double Leg Hops for
Distance
Double Leg Hops for
Speed
Hop Step Step
Straight Leg Bound to
Bound
Hop Hop Step Step

III. Box Jumps


Progressive Box Jumps
Depth Jumps

IV. Hurdle Hops


Hurdle Hop Consecutive
Hurdle Hop Pause

V. Abdomen Circuit
Crunches
V-sits
Opposite Knee (Chinnies)
Back Bike
Toe Touches
Double Leg Eagles
Leg Toss
Back Hypers
Side Ups

VI. Medicine Balls


Overhand Partner Toss
Chest Pass
On Knees Partner Toss
Side Toss
Back to Back Exchange
Overhand Backward
Underhand Forward
Leg Curls
Soccer Kicks
Superman
Knee Toss
Seated Roll
Prone Catch and Toss

VII. Multi Shot Throws


Overhand Backward
Underhand Forward
Lunge Throw
Squat Throw
Hop Hop Forward

VIII. General Strength


Circuit
Crunches
Pushups
V-sits
Hand Clap Pushups

IX. Weight Room


Squat
Cleans
Snatch
Bench
Step Ups

Hop Hop Backward

Toe Touches
Decline Pushups
Chinnies
Hand Stand Pushups
Double Leg Eagles

Lunges
Pullover
Take Off Punches
Lats
Leg Curls
Leg Extensions

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