2nd To None Track and Field Club

220 Athletes will not have practice scheduled this week due to Spring Break. However, you still need to workout at least 4 of the 7 days from Monday -Sunday, 8 April. If you are in town the track at James Monroe is open Monday – Sunday for everyone. Ask Mom or Dad to take you there. It’s important that you do something during this team break, because we will be picking up the pace after the break to prepare for our first meet in the next couple of weeks in Richmond, VA. Do not lose your conditioning! If you can’t get to the track, just use the times on a treadmill or jump rope and go hard! If you need to switch days due to traveling that is fine, just try to run something 4 of the 7 days. Everyday do our normal warm-up and cool down, stretch, and crunch Have a nice break! Coach Ken.

Sprinters:
Monday- 20 min run, finishing with (6) 100 Meter sprints.
Tuesday – 800meter (2 laps on track) warmup, (6) 300meters sprints at 50-55 sec’s (ages 7 & under 59-63 seconds) finish workout with 800meter (2 lap) cool down
Wednesday – 800meter (2 laps on track) warmup, (8) 150meter sprints at 23-24 seconds (ages 7 & under 25-26 seconds) finish workout with 800meter (2 lap) cool down
Thursday – 800meter (2 laps on track) warmup, (6) 250-meter sprints 47 – 48 seconds (ages 7 & under 49-51) finish workout with 800meter (2 lap) cool down
Saturday – 20 Min run, finishing with (6) 100 Meter sprints.
Rest time between each run (set) is 3mins.

Distance:
800 1600 (milers) Daily continuous Warm-up and Stretching Routine Building up to 1-2 miles
Monday – 2 to 3 mile run
Tuesday – (4) 500 Meters at 1min 51 seconds), finishing with (4) 250 Meter sprints (rest time 3mins)
Wednesday – Rest
Thursday 2 to 3 mile run
Friday – Rest
Saturday – 2 to3 mile run

See attached Track Distance Outline for description of distances for 100, 250, 300 & 500 meters.

God Bless you all, I pray you have a Bless Day!!

Pratt Park is located at 120 River Road Fredericksburg, VA 22405. Practice times will be from 5:45 until approximately 6:55.

Family,

Due to impending raining and cooler temperatures this evening, I am assigning your athlete’s physical homework for today. Please have your athlete do 50 or more (depending on age) sit-ups, 20 minutes of stretching, and 30 minutes jogging on the treadmill at 4 or 5 speed (less for ages 8 and under) If a treadmill is unavailable, please have them run in place for 30 minutes. Break it down to two 10 min increments with 3 mins rest between each set.

Stretching exercise demonstration link: http://www.sportsscience.co/wp-content/uploads/2013/03/whole-body-stretching-routine.png.

Please note if the images appear to small, click on them and they will magnify. After the 10-minute jogging session please have your athletes do 10 – 20 seconds of Static Stretching. Static Stretching is defined as sitting and holding the exercise position for 10-20 seconds (No Bouncing). Please have them do Static Stretching for exercises 1 -25 of the exercise chart (see above link).

Please note: Stretching today is most important. The weather is suppose to be fantastic for a good track workout tomorrow.

R/Coach Ken