Sprinters Off Season Workout

Sprinters, the goal of off season workouts is to have your body ready for regular season workouts when they start in March. To accomplish this goal, I have posted some off season workout routines that will help you to reach top speed and form when it counts. As we received a ton of snow the last couple of days, the track might be closed for a while. Do your best and get creative. The length of the basketball court is 31 yards, if needed, run baseline to baseline to give yourself a close idea to the lengths you need to run. The changing of directions if done correctly with lots of energy and power will actually help. Always try to remember form running when you are practicing, high knees, toes pointed up straight back, running tall (except for the start, at full speed you are wanting to be tall), kicking your butt etc. One of the excercises is a lunge. I have attached a video to show you the correct way to do those. If you have access to weights, use them and do this workout every other day in conjunction with weight training. You will notice in the weight training section that there are pushups and crunch's listed, even if you don't lift weights, incorporate those daily if you can. You will probably be sore at the beginning, that is great, that means you won't be sore at the beginning of the season. If you do not have access to weights, then do the running routine Mon-Friday and rest Sat and Sunday. Always feel free to contact me anytime with any questions

Running Workout

5x100m 90% effort

jog 1 lap recovery

35 lunges

6x100m 90% effort

35 lunges

5x50m at 95% effort

jog 2 laps recovery.

2x200m at 90% effort

Here are some lifts you need to do to be quicker and more efficient.

Power clean- this helps recruit major muscles in exploding force upward such as the hips and shoulders.

clean and jerk- Uses all body strength for explosive movement and will make u even faster out of the blocks.

Bench Press-don't do this too often, but it will help your triceps so you will have a nice easy stride.

arm curls/ reverse arm curls- will assist your ability to swing your arms easily.

Push Ups- excellent way to build chest and triceps.

Pulls ups, chin-ups- strengthen lats, triceps and back muscles. The more toned these are, the easier you will run and the lighter you will feel.

Lunges- build explosive power in the push phase of your stride.

Crunches, situps- do several hundreds of these per day, the core will assist your leg lift and this will make your stride less stressful.

I hope you Have a Merry Christmas,

Coach Tervort

Team Managers

Just want to make an anouncement about our new team managers, Brianna Nelson and Cierra Peterson. Any complains and suggestions can go through them if you don't want to talk to your me or your coach directly. They are your mediators, activity organizers, and everything else. Please make them feel welcomed being on the team if you know them already. If you don't know them yet, get to know them. They are two important people.