Track Workout 05/08/09

Here's the workout for this week

1) ladders
2) 5-10-5
3) plyo circuit (do this circuit twice with 60 second rest in between)
a) stork drill: stand on one leg holding a medicine ball (not more
than 10 lbs); imagine an arc around the foot your are standing on, the
arc has a 12" radius; bend over and touch the ball on the arc 90 degrees
to the left of your foot, then stand up; bend over and touch the ball on
the arc 45 degrees to the left of your foot, then stand up; bend over
and touch the ball on the arc in front of your foot, then stand up; bend
over and touch the ball on the arc 45 degrees to the right of your foot,
then stand up; bend over and touch the ball on the arc 90 degrees to the
right of your foot, then stand up; repeat going back the other way (90
right, 45 right, straight in front, 45 left, 90 left); switch legs and
repeat the exercise; do it twice on each leg.
b) toe taps on the crate or med ball (60 touches)
c) single leg bounding (5 left, 5 right, try to land balanced for a 1
count on the last jump on each leg)
d) sideways shuffle x20
e) pentagon hops (place 5 cones in a pentagon shape, about 18" on a
side; hop clockwise around the pentagon 3 times, then immediately hop
counter-clockwise 3 times around the pentagon)

4) short sprints (cones at 0, 10, 25, and 40 yards)
a) do four 40 yard sprints; rest 30 seconds in between
b) do four 60 yard sprint as follows: start at 10, run to 0, run to
25, run to 0; rest 45 seconds in between
c) do four 100 yard sprints between the 0 and 25 yd cones (down to 25,
back to 0, down to 25, back to 0); rest 60 seconds in between
d) do four 100 yard sprints as follows: start at 0, run to 10, run
backwards to 0, run to 40, run to 0

4) long sprints
3 sets of 200m, 200m, 400m (45 second rest after 200m, 2 minute rest
after 400m)

6) mile jog
7) abs
8) lunges

Let me know if you have questions.

Kris