Naperville North Girls’ Track and Field

Full Body – Strength workout

Use the following workouts to strengthen various muscle groups and to enhance your balance and muscle recruitment.

Note: Make sure you warm-up properly before starting this workout!

Warm –up exercises:

Ø Walking lunges – forward and backward

Ø Bear Crawls

Ø Walk out with hands and bring legs up to your hands

Ø Walking Zombies – alternating leg kicks

Full body workout:

Ø 10 push-ups (5 with right leg raised, 5 with left leg raised)

Ø 15 Wide mountain climbers (drive knees to your ears, slow and controlled)

Ø On back – bridge – 10  leg lifts each leg (recruit glute muscles)

Ø Side Plank – 45 second  hold on each side

Ø Standing balance – write the alphabet with your leg (each leg) – close eyes

Ø 10 Slow and controlled squat jumps – 10 quicker squat jumps – 10 squat pulses

Ø 10 Walk –out push-ups (5 each leg)

Ø 30 Quick Mountain climbers

Ø Plank Position – hamstring curls and heel pumps to the ceiling (10 each leg)

Ø 10 Burpees

Ø 45 Second Chair holds – 3x

Ø Bow to Boat

Ø Sitting Tricep dips – 10 with right leg up and 10 with left leg up

Ø 3x 15 Hamstrings – dig heels in ground / straight leg / lift butt / straight arms

Ø 10 -15 Push- up to plank and thread through

Ø Super Man / Banana

Date	Workout
	10 – 15 minute Bike or Run  (Warm-up) Strength Circuit – 3 x each set Set 1:                  Set 2:                               Set 3:                            10 Push-ups         10 Burpees                       20 Push-up to side plank 20 Tuck Jumps    30 Mountain climbers      100 rope skips or jumps 75 Chinnies          Hold Plank for 2min         75 Crunches *Take about 3-5 minute rest in between sets but not reps. 5-8 minute Jog cool down AND  Stretch
	Recovery Day- 1)     10 minute Bike or Run 2)    Sprint Mechanic Sequence [ All A-skips, side slides, carioca, carioca high knee, prime times, high knees, butt kicks] 3)    6-8 minute Ab Circuit – change exercise every 30 seconds 4)    Alphabet standing drill 5)    Wall Drill – 1, 2, 3, 4, 5, 6, 7, 8 6)    Stretch
	Huffman Hill Workout –  Captains or Upper Classmen Lead group to Burlington Park [ 5th avenue station] Spring Mechanic Drills Run to Hill 3-5 Hill surges Cool Down Back to school Ab Circuit – 6- 8 minutes Stretch
	Recovery Day Huskie Warm-up 3x 150’s (Build Ups) 3-5 starts - can do 3 point starts if no access to starting blocks Plyos --- see back of this sheet for list of plyos
	Huskie Warm-up 6-8 x 200’s with a partner  (Partner runs 200 – handoff then jog across the field to other side to receive baton or slap hands) 2 lap cool down Stretch

Plyometric Exercises (Do for the length of 25-30 meters)

·         Frog Hops (Make sure to absorb – sit back with each landing)

·         Skip for Height (opposite arm/ opposite leg)

·         Bounding (Think knee up, toe up)

·         1 Leg hop (All left then right)

·         Single Leg Squats 3x10 each leg

Ab Exercises

·         Plank / Side Planks

·         Chair Crunches

·         L-ups

·         Penguins

·         Bicycle and Bicycle Holds

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Monday (Interval Training)	Wednesday  (Cardio/ Stair Workout)		Friday (optional)
Huskie Dynamic Warm-up *see attached (strides included) Interval Ladder 50 m / 75 m / 100 m  x 3-4 2  minute rest in between These should be fast !!! (5 minute rest in between each set) 8 minute cool down run Walking Band Drills Ø Forward and backward (2x) Ø Sideways (down and back) Ø Leg pumps (10 forward, side, and back--- each leg) Ab Circuit - *  See list of abs if you need more ideas (6-8 minutes for the ab circuit – switch exercise every 45 seconds to a minute)	Huskie Dynamic Warm-up (strides included) Stairs workout Ø Single step – x 2 Ø Skip a step – x 2 Ø One leg – Left and Right Ø Double Leg Hop up – x 2 5-8 minute rest in between REPEAT ABOVE Fence or Wall Drill (1,2,3,4,5,6,7,8) Form checks *Lifting schedule Ab Circuit - *  See list of abs if you need more ideas (6-8 minutes for the ab circuit – switch exercise every 45 seconds to a minute)		Sprint Mechanic Drills as warm-up 15-20 minute run with 3x 45 second hard surges 4x 100 m strides (fast--- with 1 minute rest in between) Walking Band Drills Ø Forward and backward (2x) Ø Sideways (down and back) Ø Leg pumps (10 forward, side, and back--- each leg) Ab Circuit - *  See list of abs if you need more ideas (6-8 minutes for the ab circuit – switch exercise every 45 seconds to a minute)
Tuesday (Option 1) Speed and Agility	Thursday (Option 1) Speed and Plyo		Saturday (on your own)
5-10 minute jog warm-up Sprint Mechanic Drills * See Attached Speed Ladder --- each exercise x 2 Dots --- 45 sec rest in between each exercise Quick steps on stairs (30 sec hard 30 sec easy x 6) Bear crawls – down Walking Lunges – back 15 push-ups Wall sit --- 1 minute 50 Chinnies or Bicycles 15 push-ups ·        Lifting Schedule set “A” and Ab Circuit	5-10 Minute Jog Warm-up Plyo Workout: ·         20 Tuck Jumps ·         20 Rocket Jumps ·         20 Split Squat Jumps ·         100 Side to side hops (line) ·         30 m skips for height  (2x) ·         30 m skips for distance (2x) ·         Straight leg bounding (prime times) THEN…get a jump rope for the cardio and ab circuit below. 1 minute hard jump roping 25 mountain climbers 1 minute hard jump roping 1 minute hold plank position 1 minute hard jump roping 50 chinnies or bicycles 1 minute hard jump roping 1 minute wall-sit 1 minute hard jump roping 15 push-ups 5 minute cool down and stretch ·        Lifting schedule set “B”		15 – 20 minute run 4x strides Stretch and Abs
Monday or Tuesday (Option 2) CARDIO     1) Fieldhouse loop jog (From Athletic Entrance to end of parking lot – down back drive – up towards front of building and back to track)           2)  Listed Reps of each      10 reps Prisoner Squats, 5 reps around the world lunge each leg (5 directions) 3) Hip Mobility Circuit - 10 reps of each      Hamstring Reach, Fire Hydrant, Leg Circle Forward, Leg Circle Back 4)  Fieldhouse loop jog (Same as above)  5) Dynamic Mobility Circuit - 10 reps of each      Head Circles, Trunk Circles, Hip Circles, Leg Swings on Wall each leg (forward / backward / side to side), Pawing on Wall each leg 6) 2 x 100 buildups: Focus = Recovery Mechanics followed by: (Use the track or back driveway for these)      Carioca back changing directions at the 50m 7)  2 x 100M buildups: Focus = Recovery Mechanics      Front skip w/ arm circles first 50m back, then back skip w/ arm circles 8)  Follow warm-up with sprint drill sequence provided by your coach	Wednesday or Thursday (Option 2) CARDIO 1)    CP( Conversational Pace)  Duck Run (Out towards light on Benedetti – around apartments – back by football fields and back in to school) 2)  Listed Reps of each      10 reps Prisoner Squats, 5 reps around the world lunge each leg 3) Hip Mobility Circuit - 10 reps of each      Leg Circle Forward, Leg Circle Back, Leg Swing side-to-side, Leg Swing front-to-back 4) Duck Run Loop Again 5) 2 x 50 buildups (These should be quick)      Carioca back changing directions every 25m  5)  2 x 50M buildups (These should be quick)      Front skip w/ arm circles first 25m back, then back skip w/ arm circles 6)  5-8 minute cool down 7)  Follow with sprint drill sequence provided by your coach (See next Page for sprint drills).            LIFTING SCHEDULE PROVIDED IN PACKET		Tips for Success: 1) Make sure to drink plenty of water 2) Make sure to do the dynamic warm-up properly, this will prevent injury 3) Icing is good anytime, make sure to ice where it hurts – do not confuse soreness with injury 4) Must stretch after practice to get the lactic acid out of your legs 5) Make sure to life with a partner, never lift alone. 6) Purpose of the weightroom is to get stronger, NOT to talk to boys
EXERCISE (SCHEDULE “A”)	Date and reps:	Date and reps:		Date and reps:
1 Leg Alternating Curls (lay on stomach) (3x8)
Straight Leg Dead Lift  (3x8)
Alternating Lunges with Bicep Curls (3x10)
Seated Calf Raises (3x10)
Snatch (3x6)
*Squats with Team (6x13)
Ab / Core Circuit (5 minutes

EXERCISE (SCHEDULE “B”)	Date:	Date:	Date:
Dumbbell or Regular Bench Press (3x 10)
Lat Pull Downs (Machine 3x8)
Running Arms (3x20)
Bicep Curls  (3x10)
Tricep Extensions (3x10)
*Team Squats (6x13)
Ab/ Core Exercises (5 minutes)