Week of March 30-April 4

*AN IMPORTANT NOTE...* 

ALTHOUGH WE ARE ENCOURAGING EACH ATHLETE TO CONTINUE HIS/HER SCHEDULED WORKOUT PLAN AS BEST AS POSSIBLE, PLEASE DO SO SAFELY AND IN A SOCIAL RESPONSIBLE WAY. WE ARE NOT ENCOURAGING ATHLETES TO MEET IN GROUPS AND DO THEIR OWN GROUP PRACTICES. DO YOUR OWN WORKOUTS. SPREAD YOURSELVES OUT IN PLACE, TIME AND DISTANCE.

Hope everyone is doing well - mentally and physically. A reminder of the great benefits of exercise in a time like this. Regular exercise is proven to help relieve stress and improve your mood as well as strengthen the immune system. So build it into your schedule.

We're looking for ways to help us keep in contact with you during the break - just to talk, encourage and be there for eachother, to answer any questions you might have, and whatever else. If you've got an idea for a good way to do this, let us know through text or email.

 Thought of the Week: "The best time to do what you really wanted to do may have been yesterday. But the second best time is today."
-Brad Stulberg
Most of us don't really know what everyone is doing over these past two weeks of shut down. We can hope we are doing workouts and practice as best we can given the situation. We hopefully are reaching out to teammates and saying some encouraging words and keeping touch with each other. But we don't really know if everyone is doing all the track stuff we can. Without the team meeting together, and sometimes having negative thoughts creep about if there is really any point to working out and looking forward to a questionable season, it is probably true to say that some of us have missed a workout or two (or more). Often we use this as a barrier to ever getting going again. We say, "I've already missed so much. What's the point of starting now?" There are tons of reasons to start now... go find one: maybe you use the fact that we still have hope of a season and you want to contribute to a championship team, maybe you just need to get out of the house (in a responsible way), maybe you need to burn off some energy, maybe you just want to start prepping for another season next year, maybe you just actually love what it is you do in this sport. Whatever the reason, don't look at struggles getting going in the past as a barrier to the present. You can't change whatever happened. But you can start up new and try your very best today.

Schedule for the Week:
Practice (so again... no team/coach led practice, this is all on you) -

Short Sprints: 

WILL BE UPDATED - Continue these drills/workouts
Week SIX –

DAY WARM-UP WORKOUT COOL-DOWN

Monday, March 23rd Warm-up jog (TE I) 4x200 [2 min. Rest between each run/70% Static stretching, 

& all drills (plyometrics)  burpees 4x @45 sec, lunges 2x50m 

Tuesday, March 24th Warm-up jog (Speed III) 50 m, 80 m, 120m, 80m, 50m Static stretching, planks 4x1 min.,

& all drills (plyometrics)  [3/5 min rest between each run/Speed is 90% lunges 2x50m  

Wednesday, March 25th Warm-up jog (TE II) 50m, 100m, 150m, 200m, 300m, 350m Static stretching, planks 4x1 min.,

& all drills (plyometrics)  [70% speed & walk same distance between each run  lunges 2x50m 

Thursday, March 26th Warm-up jog (Speed III) 50 m, 80 m, 120m, 80m, 50m Static stretching, planks 4x1 min.,

& all drills (plyometrics) [3/5 min rest between each run/Speed is 90% lunges 2x50m    

Friday, March 27th Warm-up jog (Special Endurance)  Cool down walk 400m,

& all drills (plyometrics)  Set #1 - 100m + 100m + 100m Static stretching

Set #2 – 100m + 200m + 100m + 100

Set #3 – 100m + 100m + 100m

Key Points on this workout 

Use training flats, 70%

The + symbol represents a 50m slow walk

Walk 200m between each set 

Saturday, March 28th Light Walk ~1.5 miles 

Notes Get at least 8 hours sleep a night, keep hydrated

Long Sprints: see long sprint workout schedule

Throws: Monday 16th  and the 23rd
WILL BE UPDATED - Continue these drills/workouts
SHOT: repeat 2 to 3x

Progression drills:

Placement Drill:  Using a softball. Place the ball where you would the shot, make sure your thumb is pointing at your collar bone (clavicle) and palm out. Shift from static position to power position quickly (have someone time you) 10x (throw the ball keeping your hand and elbow in the proper position, don’t let the elbow come down)

Power Position drill: quick feet drills will help you transition from a regular stance to a power position. Stand up straight with your knees slightly bent and feet right next to each other. From this position, lift up, quickly moving into a power position with your knees bent and weight balanced. Bounce in this position for several seconds to make sure you are balanced. 10x\

Med Ball Drill:  Hold the medicine ball like a shot. In standing throwing position project the ball up and out. If you can put a rope up 7 or 10 feet above you. Every time you clear the rope take a step back

Discus: repeat 2 to 3x
Progression drills:

PVC Pipe/broom handle Drill: Hold a broom handle on your neck with your arms wrapped around. Practice turning keeping your arms angled correctly do power position moves. Using the broom/pvc pipe will help you understand keeping your arms consistent. 10x

Cone Circle Drill: You guys have all done this, find a line and arms out, throwing arm holding a shoe. Rotate on the line. 10x

South African Drill: Same one you have done at practice like the circle drill. Use a shoe 10x

Hula Hoop Lead up Drill: Hold the hula hoop in your hand, with your arm extended. Step into your throw, driving your legs, hips, and chest while swinging your arm around the body. Keep the arm slightly below your shoulder, and release the hoop in front of your body around eye level. 5x

Javelin: repeat 2 to 3x

Progression Drills: 

Basketball throw: Kneel on the ground with your upper body extended. Hold a basketball behind your head and lean backwards as far as you can without falling over. Pull forward starting with the waist, midsection, upper body and shoulders and follow through with the arms to throw the basketball forward. Release the basketball when you are square and leaning forward at 45 degrees. 10x

Tennis ball Release: You guys have all done these. 10x

Rhythm Drill: Practice the run up to the throw without the javelin. Run the length and add cross overs (start with 3 cross overs) Vary the rhythm of your steps as you run up to the release slightly on each pass until you feel comfortable. If you can get the practice Jav (the plastic ones) then use them for release. 10x

Tuesday the 17th and 24th 
All throws:

Weight lifting or resistance bands

If you don’t have access to weights do as much as you can:

3 rounds of

10x sumo deadlift

10x bench press

10x burpies

10x push press

10x lunges (use resistance bands if you have them)

10x dumb bell snatches

10x squats

Wednesday March 18th and 25th

All throws:

Core strength

Med ball throws: Lying on your back, hold the medicine ball on your chest, throw the ball up extending your arms completely, catch the ball bending your arms. 10x

Planks: 10x 30 sec

Side Plank: 10 x 30 sec

Drills: Shot do your chair drills, fence drills

Discus: do your release drills

Jav: hurdle drills with something like the hurdles 😊

Practice your form as if you were in the ring or throwing the Jav.

Thursday March 19th and 26th

All throws

Running day:

5x striders

10x 15 yard run (starting from a different position each time, push ups, sommersaults, mountain climbers and so on)

2x stadiums or 30 meter hills

Friday March 20th and 27th 

Repeat Monday. If you can use implements then please practice your throws. If things are going wrong then go back to the drills until you feel like you can do it correctly. 

Distance: see distance workout schedule (Scroll over on spreadsheet to see updates for the week)

Athletes of the Week: We got many nominees for last week and this week. And since this is a strange time with no rules, I am going to put everyone up here that was nominated! Remember, you nominate someone... if you feel a teammate is deserving of recognition for hard work, great performances, leadership, being a great teammate, whatever, nominate him/her.
     Luke Huddleston (JSr. / Distance) - "He's tyring to (keep us together)... and has a great attitude."
     Pyper Holt (Jr. / Distance) - "She has (done a great job at keeping us together)."
     Marcus Mckenzie (So. / Sprints) & Dom Mckenzie (So. / Sprints) - "I saw them a couple times doing their workouts."
     Alli Baker (Jr. / Distance) - "She continues to push herself with a great attitude!"

And, it's great that all of these members of our team were nominated again (that shows something about them and their work ethic and attitude), but we know there are many other deserving teammates out there! Let's nominate our teammates!

Youngsters: Youngsters will be postponed until further notice. Get out and run a bit. A great workout is to find a short hill and run hard up it and jog/walk down it real easy. Do a bunch of them. Or run around your block a few times. Maybe run hard on one street and then easy on another. Get outside and have some fun!

PV Invite: We won't stress about this until next year I guess!