Track Workout Week 4 (or 5? whatever)

Thanks Jess Milano for setting this up for us. Instead of emailing you the whole list, you can check the blog to see what is on deck for the current week.
Please comment as you like. If you want to post your times, that would be great so we can all gauge ourselves with each other. For instance, I know that Keggy is mad that Scott's times were far lower than his own this last week, and that is going to drive Keggy to fun faster and do more workouts!



This week:

2 Warm-up laps;
Stretch or plyo stretch;

2 sets of 1600 Fartlek (sprint 100 meters, jog 100 meters, sprint 100 meters, jog 100 meters...until you finish a mile). Rest a few minutes in between each mile.


Plyos:

Lateral jumps over Cone (20 reps)

· Stand with a cone or ball to your left. It is best to use an actual object instead of imaginary. Just be careful not to land on it, especially if it's a ball!!

· Jump to the left over the cone softly landing on the balls of your feet land bending at the knee, then jump to the right. This is 2 reps in total.

Forward/Backward jumps over cone (20 reps)

· Jump over the cone/ball softly landing on the balls of your feet and bending at the knee. Now, jump backwards over the ball using the same landing technique. This is 2 reps.

· Be careful not to snap your knee back to straighten it, maintain a slight bend to the knee.

Single Leg hops over cone (20 reps each leg)

· Hop over the cone/ball landing on the ball of your foot bending at the knee. Now, hop backwards over the ball using the same landing technique. This is 2 reps for one leg.

Vertical Jumps and reach (20 reps)

· Jump up and reach high

Scissors Jump (20 jumps)

· Lunge forward leading with your right leg. Keep your knee over your ankle. Now, push off with your right foot and propel your left leg forward into a lunge position.

· Be sure your knee does not cave in or out, it should be stable and directly over the ankle.

· Remember the proper landing technique; accept the weight on the ball of your foot with a slight bend to the knee.

Ok. See you out there!

-Sue