01 Track & Field Warmup & Workouts (Examples)
Warmup
- Jumping Jacks
- Pushups
- Trunk Twist; Windmill
- Quick feet
- Playful Skipping
- Achilles / Calf stretch (external link)
- Leg Swings
- Quad Stretch (external link)
- Walking Quad Stretch (external link)
- Hamstring Sweeps (external link)
- Alternating Knee Drops (external link)
- Rocking Adductor Stretch (external link)
- 5 Steps Forward, 5 Steps Back
- Every Third
- Skip (A Skip; B Skip) (external link)
- Crossover sideways or Side shuffle
- Run backwards
- Lunges or Squats
- Butt kicks (with legs straight behind you)
- Hopping (one leg or two leg)
- Bounding (helps with stride length)
- Plyometrics
- High knees
- Hamstring stretch (external link)
- Ladder work (agility)
- Walking over a short hurdle (for hip flexibility)
Workout
- Monday: Jumping Day (hurdles, long jump, triple jump, high jump)
- Tuesday: Sprint Forward and Sprint Back (with very short rest in between)
- Wednesday: Throwing day (shot put, discus, javelin)
- Thursday: Running (70% to 90%) up to 600 meters (walk equal distance in between)
- Friday: Jog Two Miles or Hill Workout or Stair Workout
Weight Room