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?

    1. Stay active – play winter sports, engage in games with family and friends. When the weather allows, go on a bike ride or hike trails.
    2. 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.
    3. 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

     

    person perfroming sit-up, push-up, plank, and 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

     

    runners on trail

     

Last Modified on January 29, 2024