SPS Track and Field 2016 Spring Break Training

Our season is short, so it is important that everyone comes back from break with a good training base, so
that we can get right into some solid workouts. Over break, try to do as many workouts outside as possible.
Running on roads and trails help you strengthen the small, stabilizing muscles that are not worked by running on a
treadmill. If you havent been running at all, ease into it! We dont want you getting injured, especially before the
season even starts. Even those of you who will be sprinting and throwing should increase your fitness through
moderate distance running. If you dont have a good surface for sprints (or if it is just TOO COLD), you should
increase your endurance by running a few miles (2-3) a few times per week. Increasing endurance and
strengthening muscles are very important for all T&F athletes.

APPROPRIATEGEAR:
a basic running shoe (thats not too old or worn out) wind breaker
running pants gloves
long sleeve shirts for running hat

Sprinters/Jumpers/Pole Vaulters may want to look into getting spikes for competition, but these are not used
everyday for workouts. Spikes can be helpful, particularly since we often compete on wet surfaces. Long distance
runners may consider getting racing flats. Racing flats are not necessary, but might be helpful on days of
competition.

Check out these websites for deals on gear: http://www.holabirdsports.com/home.htm and http://www.eastbay.com/

WARMUPROUTINE:beforeanyrunning/exercise,itisveryimportanttowarmup.Hereisagoodroutine:
5 minute jog at easy pace (1/2 mile maximum) 50m light grapevine (switch in the middle)
50m easy skipping 50m jog
50m jog with arms swinging forward 50m stride
50m easy skipping. 50m jog
50m jog with arms swing backward.

DYNAMIC STRETCHING: Prior to exercise and after a basic warm up, dynamic stretches perform all the
functions of "warming" up that static stretches don't. They increase your heart rate and temperature and put your
body through the range of movement it is going to perform during your session. Watch these videos for good
demonstrations of dynamic stretching routines:
http://www.youtube.com/watch?v=TYpXZrQIq5w
http://www.youtube.com/watch?v=vcH97Dx8VCk&feature=related

SHIN SPLINTS: please read the two articles at the following websites:
http://www.sportsinjurybulletin.com/archive/0161-shin-splints-treatment.htm
http://well.blogs.nytimes.com/2009/12/01/phys-ed-how-to-prevent-stress-fractures/
Shin splints (small stress fractures) are the leading injury among running athletes. There are many great
exercises to help prevent shin splints. Everyone should be doing 10-12 calf raises 3-4 times per week
every week. Also, think about these exercises:

LOWERLEGSTRENGTHENING:
1. Walk on balls of feet (straight).
2. Walk on balls of feet (toes in).
3. Walk on balls of feet (toes out).
4. Walk on heels, with toes as high as possible (straight).
5. Walk on heels, with toes as high as possible (toes in).
6. Walk on heels, with toes as high as possible (toes out).
 SPRINTS,HURDLES,JUMPS,VAULT,THROWS

The following workouts are for everyone at all levels of ability. The percentages are relative to your maximal effort. Athletes
just beginning should do the lower number of repeats. Athletes returning, or ready to handle a higher workload, should do the
higher number. If you are in shape (coming off of another season or have been working out on a regular basis) you should
workout up to six times each week. Add a day of hill repeats or a tempo run. Note that there are three days listed try
running 3x per week and doing something else 1 or 2 other days. Be sure to have rest days!

The workouts listed below are mainly for those of you who have access to a track and are in weather that is 50 degrees or
warmer. SPRINTING IN LESS THAN 50-DEGREE WEATHER IS DANGEROUS. If you do not have good weather or an
all-purpose track, it is best that you work on running a couple of miles, every other day. Again, ease into this routine if you
havent been doing any running! Overall, get your heart rate up for about an hour four to five times per week.

Week 1:
Day 1 Warm Up Routine, 5-7 x 60m sprints (70-75%) w/2 minute rest/jog, 3 x 100 (70%) tempo sprints, 1/2 mile warm
down, light stretching.

Day 2 - Warm Up Routine, 1-2 mile tempo run, Beginning Plyometrics, 1/2 mile warm down, light stretching.

Day 3 Warm Up Routine, 4-6 x 150m sprints (65-75%) w/ 2 minute rest/job, 3 x 100m (70%) tempo sprints, light stretching.

Week 2:
Day 1 Warm Up Routine, 5-7 x 60m sprints (70-75%) w/2 minute rest/jog, 3 x 100 (70%) tempo sprints, 1 mile warm down,
light stretching.

Day 2 - Warm Up Routine, 1-2 mile tempo run, Beginning Plyometrics, 1/2 mile warm down, light stretching.

Day 3 Warm Up Routine, 3-5 x 200m sprints (65-70%), 3 x 100m (70%) tempo sprints, light stretching.

Week 3:
Day 1 Warm Up Routine, 5-7 x 60m sprints (75-80%) w/ 3minute rest/jog, 3 x 100m (70%) tempo sprints, 1 mile warm
down, light stretching.

Day 2 Warm Up Routine, 4-6 x 200m sprints (65-70%), Beginning Plyometrics, 1/2 mile warm down, light stretching.

Day 3 Warm Up Routine, 3-5 x 100m sprints (65-70%), 3 x 100m (70%) tempo sprints, light stretching.

Definitions and Other Possible Workouts:

Tempo run. 5k race pace plus 45-60 seconds per mile. On the verge of being winded and out-of-breath.
Tempo sprint. Add 1-2 seconds per 100m to race time. (If 100m is usually 12s, run in 14s).
Hill repeats. Spring up (high knees, good drive) and jog down. The hills should be 50-100m long. Dont do more
than 8 repeats.
Jumpers: on Day 3 of each week, add butt kicks and ball dunks. Try to incorporate jumping up and down carrying light
weights (between 3-5 pounds). Please work on your stomachs--do crunches every morning and evening. If the weather is
conducive or you have access to a gym, try to play basketball at least once a week. It's good for aerobic building, jumping, and
elongating your bodies. Try to incorporate even shorter sprints (3 x 30m), going at about 80%. Do two reps.

Vaulters: please use a pole (if you have one) or light weights when you run your short sprints (up to 60m). If you have access
to a rope--try to do some rope climbing. Do crunches every morning and evening. Try to incorporate even shorter sprints (3 x
30m), going at about 80%. Do two reps.