=7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? 0000007855 00000 n 0000003067 00000 n Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) STARS Participation Rubric. Handicapped races. The small space makes them do short litle sprints. Cardio Conditioning ",#(7),01444'9=82. 792 0000002990 00000 n We are about running, faith and sharing in community to care and support others. }); Here at Track Star USA we want you to have the necessary workouts to improve your performance no matter if you are a distance runner or a sprinter, and the best partthese track workouts are free! PDF 800 and 1600 Meter Training and Racing - SportsEngine Rest: 30s between each. %PDF-1.5 0000001625 00000 n Get Started Seventh week:. The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). <<59e838ba1f7f594a9c4f14068fb381c0>]>> //-->. Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and hamstrings and strengthen the core. PDF 52 Workouts, 52 Weeks, One Faster Runner - Strength Running Lay the Track and Field Foundation Both practices and attention spans are short in middle school so some deviation from traditional training and rest is okay, but there should be no need for non-stop entertainment. PDF Training Cycles for High School Middle to Long Distance Runners Since the race occurs around your VO2max pace, you must improve your VO2max. Discus School (Release & Power Pos.) 0 an be used DAILY anytime of the year! Workouts can be adjusted upon your ability. Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. 0000002218 00000 n Track Drill Sheet Common Exercises 6 x 500m @ race pace. You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. 0000002071 00000 n Sometimes we play "Devil-Take-the-Hindmost". The risks are too high, and the stakes are far too low. >> } else { 0000001346 00000 n If a runner is tagged then they sit down and wait until you say everyone's in. endobj xbbe`b``3 1 %PDF-1.4 hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream << WLFC/'A'= ?^XFp =?y'?K>`1. Manual Focus There are really no training "secrets" hidden within these pages. They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. 0000002790 00000 n 0000027085 00000 n stream After looking back on it, these workouts were easy as shit. Middle Distance Training (800, 1500, Mile, Steeplechase) Distance learning: at home game/activity ideas! Designate that all competitions are hard training days because the athletes will go 100% in these meets. Squat 20 reps, plank 30 second, crunches 25 reps, jumping jack 10 reps, lunge 25 reps, wall sit 45 second, sit up 35 reps, Butt Kick 20 reps and Push Up 10 reps. Squat 30 reps, plank 30 second, crunches 20 reps, jumping jack 40 reps, lunge 15 reps, wall sit 60 second, sit up 55 reps, butt kick 35 reps and push up 25 reps. Squat 25 reps, plank 15 second, crunches 25 reps, jumping jack 35 reps, lunge 15 reps, wall sit 25 second, sit up 10 reps, butt kick 10 reps and push up 20 reps. Squat 20 reps, plank 40 second, crunches 30 reps, jumping jack 50 reps, lunge 25 reps, wall sit 35 second, sit up 30 reps, butt kick 25 reps and push up 15 reps. Squat 35 reps, Plank 60 second, Crunches 30 reps, jumping jack 55 reps, lunge 60 reps, wall sit 45 second, sit up 40 reps, butt kick 50 reps and push up 15 reps. First week: 30-second sprint, 45-second jog (x5) The last person to complete the lap is out. Middle School Training Plan For: TRACK & FIELD Week 9 Sprint Workout Ancillary Sprint / Field Distance Workout Week 10 Sprint Workout Ancillary Sprint / Field Distance Workout Monday Tempo Run 100-200-300-400-400-300-200-100 @ 75-85% (1:00 Recovery) Sprint Drills 1-11 Core Workout Easy Run BF Strides / Drills Core Workout /St The specific tagging area is so that the "it" kids have to hustle to get in that area. PDF Proven Workouts and Training Strategies for H.S. Middle Distance //