Sport Specific Exercises

Track & Field:

Track and Field Specific Exercise #1: Push Ups.

• Reps 5-15. Repeat 1-3 rounds
• Get on the floor on all fours, positioning your hands slightly wider than your shoulders.
• Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
• Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push up.
• Slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Hold for 1 sec, then push back up through your hands to the start position. Don’t lock out the elbows; keep them slightly bent.

Track & Field Specific Exercise #2: Wall Sits

• Reps 10-30 seconds. Repeat 1-3 rounds
• Make sure your back is flat against the wall.
• Set your feet about shoulder-width apart and then about 2 ft out from the wall (make sure your knees dont go over your ankles)
• Slide your back down the wall, bending your legs until they’re in a 90 degree angle—or as close as you can get! Hold your position then push on your heels to stand back up.

Track & Field Specific Exercise #3: Bicycle Crunches

• Reps 20 seconds-1 minute. Repeat 1-3 rounds
• Lie face up and place your hands behind your head, supporting your neck with your fingers.
• Lift your knees in toward your chest while lifting your shoulder blades off the floor.
• Rotate to the right, bringing the left elbow towards the right knee as you extend the other leg into the air.
• Switch sides, bringing the right elbow towards the left knee.

Track:

Track Specific Skill#1: Mountain Climbers

• Reps 20-45 seconds. Repeat 1-3 rounds
• Begin in a pushup position on the hands and toes, back flat and abs engaged.
• Bring the right knee in towards the chest, resting the left foot on the floor. As you bring the right knee down towards the ground, bring the left leg towards the chest.

Track Specific Skill#2: Arm Swings

• Arm Action Drills teach you the correct arm swing motion and how to use your abdominal muscles to stabilize your upper body. By practicing your arm swing from a stationary position you will learn to maintain a strong core position and breath smoothly so you can effectively connect the action of your arms the with your lower body for smooth and efficient running.
• Time 20-30 seconds. Repeat 1-3 rounds
• Stand or sit with you feet shoulder width apart.
• Engage your core by sucking in your stomach and keep it held in through out the exercise.
• With your arms bent at 90 degrees perform a strong and full arm swing
• Your hands should be relaxed moving from beside your hips up to your cheekbones and do not cross the body
• Keep you shoulders back and relaxed and drive your elbows back vigorously
• Focus on keeping your head and eyes level.

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Track Specific Skill #3: Go for a Jog or Run

• Outdoors
• Backyard sprints
• Jog around the house or around your neighborhood
• Indoors
• Treadmill
• Jog in place
• Jogging in place is one of the simplest ways to get the heart rate up if you’re stuck inside. It doesn’t have the same intensity as jogging outside, since there’s no forward motion and no wind resistance, but you can still get the heart rate up by using your arms and working as hard as you can.

Throwing:

Sport Specific Skill#1: Plank With Shoulder Taps

• Reps 5-10 on each arm OR 15-30 seconds. Repeat 1-3 Rounds
• Assume an arm plank position.
• Keep your core engaged, neck in a neutral position, and look at the mat.
• Tap your left shoulder with your right palm and place it back on the mat.
• Tap your right shoulder with your left palm and place it back on the mat.

Sport Specific Skill#2: Floor Dips

• Reps 5-15. Repeat 1-3 rounds
• Sit on the floor with your knees bent and hands at your sides, directly underneath your shoulders.
• Hoist your hips off the floor, like a crab.
• Bend your elbows and lower yourself toward the floor (without touching it), then straighten your arms.

Sport Specific Skill #3: Practice throwing outside or practice throwing form inside

Jumping:

Sport Specific Skill#1: Lunges

• Reps 5-10 each leg. Repeat 1-3 rounds
• Stand tall with feet hip-width apart. Engage your core.
• Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.
• Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little as long as it doesn’t go past right toe. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel.
• Press into right heel to drive back up to starting position.
• Repeat on the other side.

Sport Specific Skill#2: Single Leg Calf Raises

• Reps 5-10 each leg. Repeat 1-3 rounds
• Stand near a wall with your hands on the wall for support and balance, with your feet hip-width apart.
• Lift one foot off the ground, pointing it behind you.
• Rise up on the ball of your other foot as high as you can go.
• Lower back down to the ground, not allowing your heel to touch the ground in between repetitions.
• Repeat on the other side.

Sport Specific Skill #3: Long Jump

• Practice long jump skills in your yard

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