Greater South River Athletics

Warm up – dynamic stretching

• jog two small laps
• jogging with knees up
• jogging with heels touching butt
• walking with high leg kicks
• shuffle sideways
• karaoke
• shuffle diagonal backwards
• front steps and pull knee to chest
• walking lunges

Part I – sprint workout

• 30 yard sprints and walk back (2)
• Timed sprints and walk back - record times for comparison
• 30 yards
• 20 yards
• 10 yards
• 30 yard sprints vs. opponent and walk back (7)
• Offer instruction: lean forward, head up, pump arms, hands open, keep arms close to side moving forward and back, think lift feet vs. push (let gravity do the work)
• Quick start: back foot moves first, opposite arm forward
• Jump rope 50 times
• 50 step ups
• Water break

Part II – sprint workout

• Timed sprints and walk back - record times for comparison
• 30 yards
• 20 yards
• 10 yards
• 30 yard sprints and walk back against competition (5)
• Jog around figure 8
• Skip 30 yards and walk back (3)
• Jog knees up 30 yards and walk back (2)
• 20 yard sprints and walk back against competition (5)
• Jump rope 50 times
• Water break

Part III – cool down and strength

• Static stretching: toe touches, hamstring, calf, groin
• Crunches and leg lifts
• Walking knee ups and stepping lunges

Notes: warm up with dynamic stretching vs. static stretching. Static stretching tears and lengthens muscles fibers. Static stretching reduces performance for over 90 minutes while not significantly reducing injuries. Dynamic stretching keeps the players ready for performance while reducing chance of injury. Static stretching is very important after performance to allow muscles to lengthen and strengthen. Flexible athletes are faster than less flexible athletes.

Crunches and sit ups are very important for speed. The muscles that lift the thigh are often underdeveloped in slower runners.