Weekly Practices

Practices:

  • Monday – Discover Middle School Track in Liberty from 5 – 6 weather permitting
  • Tuesday – Flash Performance, 6609 Royal St. Suite 103, Pleasant Valley from 7:30 – 8:30
  • Friday – Liberty Hospital Sports Medicine, 398 N. Blue Jay Dr., Liberty from 6 – 7
  • Saturday – Hurdle Practice, William Jewell College, Time TBD

Off Practice Day 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

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

For all the runs below build up to the time stated by starting 5 to 10 minutes under listed time. By mid-Jan. you should be at the prescribed time.

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

Middle Distance – Run 1x 20 to 25 minutes and 1x 30 to 35 unless there is a meet then 2x 20 to 25 minutes.

400m runners – 2x 10 to 15 minute run

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)

12 – 14 yrs old 1x run 25 to 30 minutes and 1x 35 minutes. If there is a meet then 1x 25 to 30 minutes and then 1x 20 to 25 minutes.

14+ 1x 40 to 45 minute and 1x 45 to 50 minutes

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.