Multiple Teams · TRACK 2020 workouts for sprinters, jumpers, and hurdlers.


Here are the workouts for sprinters, jumpers, and hurdlers.

 

Warm – up – complete each movement down and back for 10 yds.

● March

● Knee hugs

● Quad pulls

● Lunge twist (side to side)

● Lunge and lean (forward lean)

● A skips ● B skips

● Open hip skip (forward/ backward)

● Skip for height

● Skip for Distance

● 4 – way leg swing (10 each direction)

 

Each sprint day should begin with warm up quarter, 5 min rest, than complete workout. Once finished slow stretch on your own.

 

Tuesday – Waterfall or Falling Starts 6 x 50 yards/meters (3 min rest)

 

Wednesday     6x 100 yards/meters 4 or 5 min rest

 

Thursday     10x 20 yards/meters 2 min rest

 

Friday     3 x 200 meter run- 5 min rest