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Post Season: Week 3

Practice #42

Northridge High School Varsity Track and Field Practice:


Middle Distance

This plan is written for a high school varsity middle distance track group with varying
levels of ability. This practice plan was written to include male and female athletes training
primarily for the 400m and/or 800m run(s). This practice focuses mainly on physical training,
but includes strong elements of technique as well. This plan is geared toward a group of roughly
10 athletes, but can be easily adjusted for more or less.

Date/Time: 3:30 pm- 5:30 pm, April 10, 2018

Location: Northridge High School track and practice fields

Equipment Needed:

Athletes: running shoes and water bottle

Coaches: stopwatch, timesheets, pen/pencil, whistle

Practice Objectives: Improve concentration on the track during varied distance intervals,

understand importance and benefit of focus during competition, increase speed and

endurance through interval training

Coaching Roles: The head coach will be responsible for timing each split as well as starting the

athletes. The assistant coaches will also help time intervals as well as record times on

notebook. All coaches will encourage athletes and help them stay motivated to finish the

workout.
Time Activity Objective(s) Relevant Groups Coaching Cues
Previously
Taught
Skills/
Concepts
3:30-3:35 Jog Around: athletes Warm up athletes Proper All Knees up, use arms,
will jog slowly around legs in preparation running form athletes, relax shoulders
5 minutes the track and practice for interval self-
field areas training, reinforce selected
continuously for 5 appropriate warm groups of 2
minutes at a up routine elements or more
comfortable pace.
Athletes should be in
groups of at least 2.

3:35-3:45 Dynamic Stretching Further warm up Proper form All athletes Exaggerated motions,
(diagram below): For athletes legs in for each go through the line,
10 each exercise, athletes preparation for exercise, feel “stretch” not
minutes start at end of football interval training, importance of “pull”
field and do the reinforce warm up and
exercise continuously appropriate warm flexibility
for 20 yards. They up routine, increase
stop, turn around, and flexibility
jog back to the end
line.

Exercise order:

High knees
Butt kicks
Soldier walk Karaoke
with high knee (20
yards each direction)
Lunges
Side lunges
Hip openers
High skip

3:45-3:55 Stride Outs (diagram Further warming up Elements of All Knees up, use arms,
below): athletes start legs- preparing for proper athletes, stride
10 and end of football fast/extended running form but can
minutes field. Athletes begin intervals, increase (fast run- complete
running, gradually stride length, sprint): knees individuall
increasing speed and practice proper up, arms y based on
stride, until they are in running form relaxed, eyes speed of
their full stride (but up, lengthen stride-out
not a full sprint), stride
roughly around the 30

Key Warm Up Cool Down Conditioning/ Training Strength


yard line. At the 50
yard line, athletes
slow to a jog and
continue the jog to the
opposite end zone
from where they
started. Athletes
should rest for 30
seconds-1 minute,
then repeat going back
to the starting end of
the field, repeat 5
times.

3:55-4:40 Long Ladder: Athletes Increase endurance Proper Split boys Drive knees, focus on
will complete the and speed with running form, and girls, 1 the finish line, get on
45 following intervals short recovery, pace, group for toes
minutes with recovery periods build strength overcoming each. If
in order: during the end of a mental blocks large gaps
200m race, improve are
1 minute recovery mental toughness appearing
400m and focus to hit within a
2 minutes recovery given paces for group,
800m each interval adjustment
5 minutes recovery s will be
400m made and
2 minutes recovery groups may
200m be split in
The 200m intervals half to
will be at 400 pace. create 4
The 400m intervals small
will be at 800m pace. groups.
The 800m interval will
be at mile pace.
Recovery periods
should be spent
walking, jogging, and
drinking water.

4:40-4:55 Active Recovery Help muscles relax Importance/ All athletes Relax body, keep
Walk: athletes will after high-intensity elements of will moving (aid
15 jog/walk continuously training, learn active complete, recovery)
minutes for 15 minutes. May importance/ recovery but can
go anywhere on elements of proper self-select
practice fields/track cool down, begin groups or
recovery process to complete
decrease soreness/ individuall
tiredness y

4:55-5:15 Upper Body Strength Improve upper Proper way All athletes Breathe, focus on
Circuit: athletes will body strength, to do each area of activation,
20 complete the reinforce exercise to lighter weight- more
minutes following exercises in importance of prevent repetitions, slow and

Key Warm Up Cool Down Conditioning/ Training Strength


order: balancing muscle injury focused on form
groups
Push ups x15
Bicep Curls x15/15
Lateral Shoulder
Raises x15
Triceps Kickbacks
x15/15
Plank x1 minutes

Athletes will complete


circuit 3 times with <1
minute rest between
sets

5:15-5:25 Flexibility Routine: Increase flexibility, Proper way All athletes Relax and breathe,
Athletes will pick 2+ reinforce perform stretch without a pull
10 effective stretches for importance of stretches to
minutes each of the following flexibility, aid in avoid injury,
muscle groups: recovery importance of
hamstrings, establishing a
glutes/hips, calves, flexibility
quadriceps, and routine
arms/shoulders.
Athletes can self-
select specific
stretches but will be
monitored by coaches.
Athletes should spend
30+ seconds on each
stretch. Stretch
suggestions: sit-and-
reach, flag pole, toe
touch, pretzel, knee
hug, hip crossover,
downward dog

Key Warm Up Cool Down Conditioning/ Training Strength


Activity Diagrams:

Dynamic Stretching:

=Athlete

=Coach

Stride Outs:

Increasing
Jog speed

=Coach
=Athlete

Key Warm Up Cool Down Conditioning/ Training Strength


Key Warm Up Cool Down Conditioning/ Training Strength

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