02 Track & Field Workouts (Examples)

Good Running Techniques

Relax shoulders near neck area (not bunched up)

Elbows and wrists swing near waist level; Note how far elbows swing back
and sprinting on toes. Heal comes back to butt. (ie. Jessie Owens) (external link) (external link) (external link)
Elbows and wrists swing at chest level (ie. Carl Lewis) (external link)
Wrists swing from waist to shoulder, shoulder to waist, waist to shoulder
(ie. Houston McTear) (external link)
Usain Bolt: 150 meter record: 2009 Great City Games Manchester (external link) (external link)
Additional videos: additional links: sprint competitions: (40 yard dash) (100 dash) (200m/220y dash)

Start

3 Point Start (external link) (external link # 2) (external link # 3)
[additional links: sprint competitions: (40 yard dash)]
Starting Blocks

Workout (Example 1)

Monday: Jumping Day (hurdles, long jump, or triple jump)
Tuesday: Sprint Forward and Sprint Back (with very short rest in between)
(sprinting on toes)
Wednesday: Throwing day (shot put or Discus)
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

Other Good Habits