Monday 1/20
- 2 mile jog
- Dynamic warm up, Hips/Core, and Dumbbell Circuit - See "Winter Workout Strength and Conditioning"
- MORNING STRENGTH SESSION
- AFTERNOON
- Static Stretching + 5 lap jog
- Leg swings, Form drills ABCD
- Rotations: 2-4 people per group
- Jump Rope form ABD (3x15sec each) AND circuit 3 sets (10x2 feet, 10x right leg, 10x left leg, 20x alt leg)
- 6-8 x Wicket Drills (measure for your own stride using 10 cones)
- Stair Circuit (all with walk down recovery):
- 2-4 sets x [run 1 Step Every (full), run 1 Step Every Other (full), hop 2 Feet Every (half), hop 2 Feet Every Other (half)]
- 1-2 sets x [Right Foot Every (1/4), Left Foot Every (1/4), Right foot lateral Every (1/4), Left foot lateral Every (1/4), Right Foot Every Other (1/4), Left Foot Every Other (1/4), 2 feet every 2nd or 3rd (1/2)]
- 5 lap jog + static stretching
- 2 mile jog
- Dynamic Warm Up, Hurdles/Pedestal, Dumbbells - See "Winter Workout Strength and Conditioning"
- MORNING STRENGTH SESSION
- AFTERNOON
- 5 lap jog, Dynamic warm up, ABCD form drills, quick arms, 5 block starts
- Friday LJ competitors = pre-race workout including marking steps, box jumps, and accelerations.
- Speed Endurance (75-85% effort)
- jog to Lincoln Hills: 2-3 sets x [1 x 60 sec, 2 x 30 sec, 3 x 20 sec] walk down recovery,5 min between sets
- Indoor option: 2-3 sets x [1x3 laps, 2x2 laps, 3x1 lap] one lap walk recovery, 5 min between sets
- 5 lap jog or 5 minutes on bike + stretch and ice
- 2 mile jog - if you are competing on Saturday, feel free to do a few block starts to practice set up, form, and reaction time (no more than 5!)
- Med Ball Exercises - See "Winter Workout Strength and Conditioning"
- UHSTCA Indoor Invitational (see home page for details)
- Register! for 60m dash, 200m dash, 400m dash, 4x200, and/or 4x400