Lenape Track and Field Practice - Warmup and Workout Routine
Lenape Track and Field practice for the day includes a warmup consisting of activities like jogging and dynamic stretches, followed by standing stretches such as knee hugs and hip circles. The workout routine also includes exercises like leg sweeps and high knees. The post-warmup activities involve distance training with a Fartlek run lasting 45 minutes. Detailed instructions and tips are provided for each exercise.
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LENAPE TRACK AND FIELD PRACTICE for Th., 6/4
2019 World Championships Men s 4x100m Final https://www.youtube.com/watch?v=x3yLI9uMjXA
Todays Workout Warm up Standing Stretching Dynamic Warm-up Running Cool-down Seated Stretching W
Warmup Activity Jog for 3 minutes Tip: Tip: During this warmup jog you should be able to sing a song. If you are out of breath, slow down
After your warmup lap, follow the stretches below. Standing Stretches: 1. Knee Hugs 6. Standing straddle stretch Stand with feet wide apart reach down in between your feet hold 10 seconds. Reach to the left foot; hold 10 seconds. Reach to the right foot; hold 10 second. Repeat. 2. Front Lunges Stand upright with your feet shoulder-width apart. Step your right leg forward, and then bend both knees to lunge down. Your back knee should hover just above the ground, with your front leg bent to a 90 angle. Hold the position for 10 seconds then repeat, switching from your left leg to your right. 7. Hip Circles 3. Quadriceps Stretch Stand on your left leg, you can hold a chair or the wall to keep you steady if needed. Grab your right foot, using your right hand, and pull it towards your butt. Hold the position for 10 seconds then repeat, switching from your left leg to your right. 8. Side Lateral Lunges Start by standing tall with your feet parallel and shoulder-width apart. Your back should be straight and your weight on your heels. Take a big step to the side while trying to keep your body as upright as possible, lower until the knee of your leading leg is bent at around 90 , keeping your trailing leg straight. Hold the position for 10 seconds then repeat, switching from your left leg to your right. 4. Stationary Inch Worms. Reach down to the ground in front of your feet. Walk your hand forward to a push up position. Lower your hips, stretching your hip flexors. Raise your hips and walk your hands back to your feet so your hips are in the air. Keep your legs atraight 9. Arm Circles Stand with your feet shoulder-width apart and extend your arms parallel to the floor. Circle your arms forward using small controlled motions, do this for a count of 10. Then reverse the direction of the circles for another 10 count. 5. Leg Sweeps
1. 10 Heels/Toes/Heels/Toes /Heels/Toes alternating 2. Ankle rolls 10x each side 3. Speed March 2x 4. A skips 1x (90 degrees); B skips 1x (pull) 5. Butt kicks 2x Dynamic Warm-up 6. High Knees 2x 7. 3-step Hamstring Sweeps 2x 8. Bounders 2x (alternating arms; opposite legs) 7. Grape-vines 1x each direction (lead with R or L) 8. Striders 2x 50m Go 20 m doing each exercise, wait 5 seconds, and jog back to the start. Wait 5 seconds and start the next rep.
Distance Training Distance Training Fartlek Run 45 Minute continuous run at 60%-70% every 3 - 4 minutes surge/speed( 90%) for 10 seconds Core- 25 Crunches,30 Mountain climbers, 10 Supermans, ****Challenge Plank ( see how long you can hold a plank and report back your time!) ************* Cool jog 5 minutes Stretch-4 seated
Sprints - Core Running level 1 6-minute run at 60 percent. (recovery walk 3-min) At the end: 60 second plank, 10-15 push ups, 10 moving inchworms, 10 Burpees, 30 crunches or Russian twists, 10 squats, 10 side lunges each side, 10 back lunges each side, 10 Burpees 6-minute run at 60 percent. (recovery walk 3-min) At the end: 60 second plank, 10-15 push ups, 10 moving inchworms, 10 Burpees, 30 crunches or Russian twists, 10 squats, 10 side lunges each side, 10 back lunges each side, 10 Burpees
Sprints - Core Running level 2 6-minute run at 60 percent. (recovery walk 3-min) At the end: 60 second plank, 10-15 push ups, 10 moving inchworms, 10 Burpees, 30 crunches or Russian twists, 10 squats, 10 side lunges each side, 10 back lunges each side, 10 Burpees 6-minute run at 60 percent. (recovery walk 3-min) At the end: 60 second plank, 10-15 push ups, 10 moving inchworms, 10 Burpees, 30 crunches or Russian twists, 10 squats, 10 side lunges each side, 10 back lunges each side, 10 Burpees 6-minute run at 60 percent.
Cool Down Cool Down Jog 4 min. Stop every 30 sec. to do a standing stretch.
After your warmup lap, follow the stretches below. Sitting Stretches: 1. Hurdlers Stretch In a seated position with legs extended in front of you and point your toes towards the ceiling without bending your knees. Fold your left leg by bending the knee and tucking the sole of that foot gently against the inside of your right thigh and hold for 10 seconds. Then repeat with the other leg. 4. V-seat Sit with your feet wide apart. Reach to the middle. Reach to the left foot, head to the knee. Reach to the middle. Reach to the right foot, head to the knee. Repeat with a 10 count in each position. 2. Back Stretch Twist Bend your right knee and place your foot to the outside of your left thigh. Then bend your left leg, placing your foot near your right thigh. Starting at the base of your spine, twist to the right side. Place your right hand behind you for support. Place your left arm around your right leg as though you re hugging it, or bring your upper arm to the outside of your thigh. Hold this for 10 seconds then repeat on the other side. 5. Butterflies 6. Kneeling quad stretch 7. Standing straddle hamstring stretch 3. Toe Pointer and Ankle Rolls In a seated position with your legs out straight point your toes as hard as you can ( hold for 10 seconds) flex your toes as hard as possible ( hold for 10 seconds) Then roll your ankles 10 times forward and 10 times backward.
Enter information in your daily log: https://forms.office.com/Pages/Res ponsePage.aspx?id=j0gLqp78hUGl4 zhCIN8jysliuSSm2TZIrskr- QaJUXdUNTNYUkJFWDJWTTMwVE1 BWFo5UFQ2VldZMy4u Daily Log
Lenape Track Team 2020 Head Coach: Head Coach: Mr. Przybylowski: rprzybylowski@cbsd.org Assistant Coaches: Assistant Coaches: Mrs. Fitzgerald sheryl828@hotmail.com Ms. Hughes khughes@cbsd.org Mr. Hanusey ehanusey@cbsd.org
