Archive for the ‘Workouts’ Category

Summer weight training

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This is your chance to get stronger and faster and to look your best.  Summer strength training begins TUESDAY, JUNE 19, at 5:30.  All Friars can participate at no charge.  You’ll warm up and then be taken through a set of exercises that work upper body, core, lower body, or full body.  Workouts will be on M, Tu, and Th thru July 19.  Estimated finish time is 6:30pm.

A Sunday session is also planned.  More information on Sunday workouts is coming.

Spring Break Workouts

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Stay in shape. Come back refreshed and ready for the last 7 weeks of the season.

Coach Nierzwicki will be at the track Monday, Wednesday, and Thursday over break. If you can make it, be there at 3:15. Practice will go until about 4:30. On the other days, rest and have fun!

Sprint and Field Workouts if you can get to the track: Spring break Workouts A

Spring and Field Workouts if you can’t get to a track: Spring break Workouts NA

Distance Workouts: Spring break distance workouts

Practice on Monday, 4/12/10

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Track practice for all sprint and field athletes will begin at 2:30 on Monday. Meet at Concordia. Distance athletes should check with coach Rill.

Don’t be in the wrong place in this picture…

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by missing important practices and two meets over spring break.

Sprinters and Field Events:

Holy Thursday–off

Good Friday–off

Holy Saturday–off

Easter Sunday–off

Monday of Easter week: Practice at 2:30 pm. Go straight to Concordia (no bus)

Tuesday of Easter week: OPRF, Morton, Fenwick Triangular Meet at Concordia. Bus leaves Fenwick at 3pm. Be at school at 2:45pm

Wednesday of Easter week: Practice at 2:30 pm. Go straight to Concordia (no bus)

Thursday-Friday of Easter week: Check with your individual coach. Practice times and days may vary.

Saturday of Easter week: Niles West Invitational. Two levels. Location: Niles West High School.

Dynamic Stretching/Form Running

Every day before practice begins, the sprinters and field event athletes go through a routine to get the blood flowing and then to increase the range of motion of muscles and lubricate joints. The type of pre-workout stretches we do are called dynamic stretches.

The routine is as follows.

Light running for 10-20 minutes.

Dynamic flexibility/form running:

1. Knee Pulls, walking: knee pulled into chest using both hands to assist, slow and deliberate

2. Butt Kicks, walking: keep foreleg straight down and pull heel into the buttocks (use hand for assist): slow

3. High Knees, skipping: a hop with a high knee action

4. High Knees, running: trying to lift the knees as high as possible

5. Butt Kicks, running: kicking buttocks with heels

6. Toy Soldiers: arms straight out, straight leg kick to the hands

7. Side Slide: hands up, run/glide sideways, feet do not cross—both sides

8. Karaoke: side running, feet cross over—both sides

9. Bounding

10. Backwards running

Sprinting (30-40 m) then follows.

After our workout, we do a series of static stretching exercises.

This YouTube video demonstrates some of our dynamic stretching exercises (as well as others):