DIVISION ROLL-OUT TRAINING FOR COACHES IN THE

DIFFERENT SPORTS EVENTS

ATHLETICS TRAINING DESIGN

Name of Coach: Emmanuel L. Moron

School: Malidong High School
District: Pioduran East
Event: Throw
10 DAYS WORKOUT PLAN
DAY 1 DRILL DAY 2 DRILL
 Warm Up Complete  Warm Up Complete
 Raise Heel ( 3 sets 10 M)  Raise Heel ( 2 sets 7 M)
 Raise Hand and Walk ( 3 sets 10 M)  Raise Hand and Walk ( 2 sets 7 M)
 Toe Raise Walk  Toe Raise Walk
 Skipping Walk/run/jog ( 3 sets 10 M)  Skipping Walk/run/jog ( 2 sets 7 M)
 Butt Kick ( 3 sets 10 M)  Butt Kick ( 2 sets 7 M)
 High Knee Lift ( 3 sets 10 M)  High Knee Lift ( 3 sets 10 M)
 A skip, High knee Skip (combination) (  A skip, High knee Skip (combination) (
3 sets 10 M) 2 sets 7 M)
 Straight leg running ( 3 sets 10 M)  Straight leg running ( 2 sets 7 M)
 B skips running ( 3 sets 10 M)  B skips running ( 2 sets 7 M)
 Alternate front kick ( 3 sets 10 M)  Alternate front kick ( 2 sets 7 M)
 Lunges ( 3 sets 10 M)  Lunges ( 2 sets 7 M)
 Ankle jump ( 3 sets 10 M)  Ankle jump ( 2 sets 7 M)
 Prepare start ( 3 sets 10 M)  Prepare start ( 2 sets 7 M)
 Squat and hold ( 3 sets 10 M)  Squat and hold ( 2 sets 7 M)
 Cool Down  Cool Down
DAY 3 DRILL DAY 4 Lower Body
 Warm Up Complete  Warm Up Complete
 Raise Heel ( 1 set 5 M)  Single leg hip thrust – Do 3 sets of 6
 Raise Hand and Walk ( 1 set 5 M) reps for each leg.
 Toe Raise Walk  Dumbbell squat jump – Do 3 sets of 6
 Skipping Walk/run/jog ( 1 set 5 M) repetitions and rest for 60 seconds in
 Butt Kick ( 1 set 5 M) between.
 High Knee Lift ( 1 set 5 M)  Barbell hang power clean – Do 4 sets
 A skip, High knee Skip (combination) ( of 3 reps with a 90-second rest in
1 set 5 M) between. To increase the load, do 2
 Straight leg running ( 1 set 5 M) to 3 warm-up sets for each set. 
 B skips running ( 1 set 5 M)  Squats – Do 5 sets of 5 reps each
 Alternate front kick ( 1 set 5 M) with a 2 minute rest period. You can
 Lunges ( 1 set 5 M) do either front or back squats, but
 Ankle jump ( 1 set 5 M) choose one and stick with it.
 Prepare start ( 1 set 5 M)  Dumbbell Romanian Deadlift – Do 4
 Squat and hold ( 1 set 5 M) sets of 10 reps with a 60 second rest
 Cool Down period in between.
 Goblet Bulgarian Split Squat – Do 2
sets of 10 repetitions and rest for
about 60 seconds.
 Leg presses – Do 2 sets and take a
90 second rest period. Each set
should be about 60 seconds.
 Cool Down
DAY 5 Total-Body Strength Day 6 – Upper Body
And Conditioning Circuit I
 Warm-Up  Warm-Up
 Side lunge – 1 set of 10 reps on each  Subscapular pushup – Do 3 sets of 6
side (Hold for 2 seconds). reps. At the top, pause for at least 2
 Leg cradle – 1 set of 10 reps on each seconds.
side.  Barbell push press – 4 sets of 3 reps
 Glute Bridge – 1 set of 10 reps. with a 90-second rest duration. 2 to 3
 Mini-band external knee rotation – 1 warm-up sets to increase the load.
set of 10 reps on each leg. Workout  Barbell bench press – Do 4 sets of 5
Do 3 rounds. reps with a 2 minutes rest duration.
 Alternating Dumbbell bench press –  Dumbbell incline bench press (3-4
10 reps. second eccentric) – Do 2 sets of 10
 Jump squat – Do 10 reps. reps with 45 seconds of rest in
 Half- kneeling cable chop – Do 10 between the sets.
reps on each side.  Dumbbell chest-supported row (3-4
 Medicine ball rotational throw – second eccentric) – Do 3 sets of 10
Perform 10 reps each side. reps with 45 seconds of rest in
 Burpee – 10 reps with a 60 second between.
rest period.  Dips – Do 2 sets of 5 reps and rest for
 Push-ups – Do 30 reps. Do 10 push- 30 seconds between the sets.
ups in each of the 3 ways: hands  Inverted row – Do 2 sets of 5 reps and
facing forward, hands pointing rest for 30 seconds between the sets.
inwards at a 45° angle, and hands  Alternating dumbbell biceps curl – Do
facing outwards at a 45° angle.  3 sets of 12 reps
 High box jump – Do 10 reps.  Dumbbell skull crusher – Do 3 sets of
 One-arm dumbbell row – Do 10 reps 12 reps with 30 seconds of rest in
on each arm. between.
 Cool Down  Cool Down

Day 7 – Power Production Day 8 – Total-Body Strength

Circuit And Conditioning Circuit II
 Warm-Up  Warm-Up
 Sprint start – Do 5 reps. Rest for 30  Cow/cat yoga pose – Do 1 set of 10
seconds between reps reps
 3 hurdle drill – 30 seconds (You will  Swiss ball leg curl – Do 1 set of 10
need a 2-4 inch board) reps
 Over the line jump drill – 10 reps for  Side Plank- Do 1 set of 10 reps on
the first part and 30 seconds for the each side. Hold for 3 seconds on
lateral jumps each side.
 5-10-5 drill – Do 10 repetitions  Pull-ups – Do a total of 10 repetitions
 Lateral bound – 10 reps on each side  Goblet squat – Do 10 reps
with a 60 second rest period  Farmer’s walk – Do 3 reps. Walk 10
 Cool Down yards out and then another 10 yards
back
 Push-ups – Do 10 reps
 Mountain climbers – Do 20 reps on
each side with a 60 second rest
period in between
 Weighted burpees – Do 10
repetitions. At the end of each, lift the
dumbbells overhead
 V-ups – Do 10 reps and rest for 60
seconds
 Cool Down
Day 9 – Specific Day 10 - Specific Throwing
Fundamental Strength strength
 Warm-Up  Warm-Up
 Snatch  Overhead shot throwing forward and
 power clean backward
 clean and jerk  Rotational medicine ball put
 bench press  sling bar bell plate
 squats  heavy and light implements throw
 trunk rotations  rubber ball throw toward net or wall
 depth jumps  Cool Down
 stand long jump
 stand triple jump
 bounding
 core stabilizations
 Cool Down