• Physical & Tryout information: Click Here and follow the steps on the AD page!

    "Champions are made when no one is watching"-MJ

     Looking to start training in the off-season? Make sure to always stretch before and after your workout. All workouts listed below can be found on YouTube.

    **REMEMBER: One lap around the track is 400 meters, 4 full laps equal a mile which is 1600 meters. IF YOU ARE NEW, BEGIN WITH STRETCHES AND START SLOW WITH RUNNING. Begin by doing a run/walk interval until you feel you are in better shape to complete the workout below.  

    WARM UP

    • 800 meter jog (2 laps around the track)

    MOBILITY/STATIC STRETCHING

    • Leg swings: 10 each, side to side and back and forth
    • Hurdle work: 8 open/close gates
    • Hurdle work: 10-floor bridge
    • Hurdle work: 10 single leg bridges each leg
    • Hurdle work: 10 iron cross each side

    DYNAMIC STRETCHING

    • Quad stretch
    • Hamstring stretch
    • Calf stretch
    • Butterfly stretch
    • Arm stretches
    • 10 each knee to chest
    • 10 each ankle to hip
    • 10 front lunge 5 each side
    • 10 side lunge 5 each side
    • 20 prisoner squats
    • 10 pushups
    • 10 jump squats with a 3 second hold

    20 METER DRILLS

    • Back and forth side skips
    • Easy high knees
    • Butt kicks
    • High skips
    • Fast high knees
    • Quick butt kicks
    • 2 by falling start
    • 2 by 3 point start 30 meters

    HURDLES DRILLS

    • Single over right than left
    • Over-under right then left
    • Giant over

    WORK OUT – SPRINTER

    • Sprint 200, walk 200, sprint 100, walk 100, sprint 5 stairs with high knees
    • Repeat above circuit 3 more times (total of 4) with a 5-min rest in between. End each circuit with 1 less stair

    WORK OUT – DISTANCE

    • 2 x 1600 meters at 3K pace with a 4-min recovery in between.
    • Repeat above once after an 8-min break.

    STRENGTH

    • 60-second full crunch
    • 60-second bicycle crunch
    • 60-second side plank each side
    • 60-second full plank with alternate leg raise
    • 60-second russian twists