Weekly Practices

Practices are held Monday, Wednesday and some Fridays at 6:00pm at Discovery Middle School in Liberty.

Workouts 100/200, Jumpers, Throwers

Throwers

Warm up/stretch

8 x 30 meter sprints.
Plyos

  • Stair jumps (30 seconds x 3)
  • Jump squats (10 reps x 3 sets)
  • Double legged bounds (10 reps x 3 sets)
  • Bounding (30 meters x 3)

Core and Strength (Cycle through 3 x 30 seconds)

  • Squats
  • Push ups
  • Lunges
  • Plank

Sprinters/Jumpers

4 x 150 (5-6 min. rest) (concentration on knees parallel and arms at 90)

Plyos

  •  Stair jumps (30 seconds x 3)
  • Jump squats (10 reps x 3 sets)
  • Double legged bounds (10 reps x 3 sets)
  • Bounding (30 meters x 3)

Core and Strength (Cycle through 3 x 30 seconds)

  • Squats
  • Push ups
  • Lunges
  • Plank

Workouts Middle Distance & Distance (400/800, 1500, 3000)*

Athletes 11 yrs and younger or pure Middle Distance (400/800/1500) 

Middle Distance – 2x/week run 20 to 25 minutes. If there is a meet then 1x 20 to 25 minutes and then the longer workout below.

Middle Distance – 1x long weekend run of 30 to 35 minutes (if there is a meet easy 15 minute jog to shake out legs)

400m runners – 2x 10 to 15 minute run

400m runners – 1x weekend 3×250 tempo runs (250m at 400m pace. Rest 8 min. between each.) 800m warm up then stretch, followed by 800m cool down. (if there is a meet easy 10 minute jog to shake out legs)

Following each workout:

1 min. front plank, then 45 sec. right and left side planks
With eyes closed balance on each leg for 45 sec. without touching.

Athletes 12 yrs and older and Distance (1500/3000)

2x/week run 25 to 35 minutes. If there is a meet then 1x 25 to 35 minutes and then the longer workout below.

1x long weekend run of 35 to 45 minutes (if there is a meet easy 20 minute jog to shake out legs)

Following each workout:

1 min. front plank, then 45 sec. right and left side planks
With eyes closed balance on each leg for 45 sec. without touching

*Attempt to get as many miles as possible on soft surfaces. Stocksdale Park is excellent. English Landing Park in Parkville is also great. Platte Purchase Park has an asphalt trail that you can run along the side of for much of the loop. Dirt roads, if you can find them, are fantastic. Asphalt is next, then as a last resort sidewalks. Try to avoid sidewalks and run in the road against traffic so you are always facing oncoming cars. Sidewalks are too level and hard and present problems with RSI – repetitive stress injuries. If you have questions contact Coach Mat at 816-721-3499.