Sir Winston Churchill Track & Field
| Mon | Tues | Wed | Thurs | Fri | Sat | Daily Warm-up |
| 1) Jog 4 laps of hallway or gym Push-ups 10-8-6-4 Crunches 30-20-10 Hurdler's Stretch 3X/leg Bent knee to extension 3X Butterflies with resistance 3X Hamstring stretch w/partner 3X/leg Hamstring strengthening w/partner 3X/ leg Quadriceps stretch 3X/leg Hug your knee 3X/leg Wall stretch- single & double leg 3X |
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| 2) A-B-C drills - 3X, 4X, 5X -
30m 3) Bounding: LRL/RRR/LLL (No Hurdles) 4-5-7-20m |
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| 4) Bounding: LRL/RRR/LLL/LLRRLL/LLRLLR/RRLRRL 5) Box drills: RLR LLL R RٱLٱR Land/ RٱRٱR/Rٱ Land/ Lٱ Land |
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| 6) Short approach jumps: 3-5
steps (beat board with coaches'OK) 7) Full approach jumps: 8x(Check with coach) |
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| 8) Pop-up with short approach:
3 steps with beat board 10X 9) Approach steps-check-5X (also called run throughs) 10) Block work (Coach present) |
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| 11) Build-ups 5-7-8-9-10 (100m) 12) Relay exchanges (Coach present) |
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| 13) Sprint Workout (Examples) a) 10 x 50 R 1:30-1:45 b) 8 x 100 R 1:45-2:00 c) 6 x 150 R 2:00-2:15 d) 4 x 200 R 2:15-2:30 e) 4 x 400 R 2:30-3:00 f) 4 sets of 50-100-150 R 1:45-2:00 g) 3 sets of 100-200 R 1:45-2:00 h) 3 sets of 200-300 F 2:00-2:15 |
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| 14) Stairs- R/L/Double/Quick legs, High knees. Also: single & double stair | ||||||
Jumping Practice Schedule
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Day 1 |
1) Warm-up 2) ABC's 3) Hurdles (minimum of 6 hurdles) 8 x 6 lower height double leg 8 x 6 higher height double leg 5 x 6 single leg lift and right 5 x 6 Quick steps 4) Bounding 10 x 8 (Hurdles 11 steps in between and height of 15) 5) Sprinting 12x minimum (Knees up) 6) Weight Training 3 sets of 15 crunches 3 sets of 15 leg curls 3 sets of 15 leg extensions 3 sets of 15 leg presses 3 sets of 15 chest presses 7) Cool-down |
| Day 2 | 1) Warm-up 2) ABC's 3) Hurdles (minimum of 6 hurdles) 8 x 6 lower height double leg 8 x 6 higher height double leg 5 x 6 single leg lift and right 4) Bounding 10 x 8 (Hurdles 11 steps in between and height of 15) 5) Heel raises 2 x 20 6) Stairs (Use max distance without loosing form) 6 x Left leg 6 x Right leg 6 x Double leg 6 x Quick steps 7) Sprinting 12x minimum (Knees up) 8) Cool-down |
| Day 3 | 1) Warm-up 2) ABC's 3) Hurdles (minimum of 6 hurdles) 8 x 6 lower height double leg 8 x 6 higher height double leg 5 x 6 single leg lift and right 4) Bounding 10 x 8 (Hurdles 11 steps in between and height of 15) 5) Sprinting 12x minimum (Knees up) 6) Weight Training 3 sets of 15 crunches 3 sets of 15 leg curls 3 sets of 15 leg extensions 3 sets of 15 leg presses 3 sets of 15 chest presses 7) Cool-down |
| Day 4 | 1) Warm-up 2) ABC's 3) Hurdles (minimum of 6 hurdles) 8 x 6 lower height double leg 8 x 6 higher height double leg 5 x 6 single leg lift and right 4) Bounding 10 x 8 (Hurdles 11 steps in between and height of 15) 5) Heel raises 2 x 20 6) Stairs (Use max distance without loosing form) 6 x Left leg 6 x Right leg 6 x Double leg 6 x Quick steps 7) Sprinting 12x minimum (Knees up) 8) Cool-down |
| Day 5 | 1) Warm-up 2) ABC's 3) Hurdles (minimum of 6 hurdles) 8 x 6 lower height double leg 8 x 6 higher height double leg 5 x 6 single leg lift and right 5 x 6 Quick steps 4) Bounding 10 x 8 (Hurdles 11 steps in between and height of 15) 5) Sprinting 12x minimum (Knees up) 6) Weight Training 3 sets of 15 crunches 3 sets of 15 leg curls 3 sets of 15 leg extensions 3 sets of 15 leg presses 3 sets of 15 chest presses 7) Cool-down |