How to get ready for the season
Athletes joining the track and field spring program are encouraged to take some early steps to improve their strength and cardio fitness before the season begins. Doing some pre-season training individually does not only help you perform better at practice, but also reduces the risk of injury.
What can you do?
- Stay active – play winter sports, engage in games with family and friends. When the weather allows, go on a bike ride or hike trails.
- Condition your muscles – doing core and strength exercises a few times a week will let your body recruit various muscle groups and get them prepared for the higher level of activity.
- Start running – regardless of your track and field specialization, gaining some cardio fitness is a big plus. Our activity tends to lower in the cold months of winter, so the idea is to gradually get your heart and lungs back in action.
Suggested conditioning:
(15-20 min daily)
CORE
- 2 sets of 20 sit-ups or ab crunches
- 2 sets of 10 pushups (modified: drop knees for easier progression)
- 45-second plank
- 45-second shoulder bridge
FEET and SHINS
- 30 toe circles, each direction (sitting on bottom, holding legs close in front of you)
- Jump rope: 3 x 20 hops
- 3 sets of 30 toe-ups
- 3 sets of 30 heel-ups
(these last 2, do during the time you're brushing your teeth twice a day)
Suggested running:
(3 days a week)
- Day 1: Easy running/jogging for 20 min (take walking breaks as needed, shorten the breaks as you progress from week to week)
- Day 2: Easy intervals: [walk 2 min – medium pace 1 min – faster 10 sec] x repeat 5 times
- Day 3: Easy running for 15 min; 4 x 60 m striders; stretch
