Indoor Track Session

It has been raining non-stop! We have had more snow in the last 2 weeks than we have received in the last 3 years. This weather is great for my kids who smiled all the way to the bank as they got snow days away from school and spent countless hours making snowmen, drinking hot chocolate and making the coolest jumps for their sledding courses, however it wasn't so great for our high school track team as the rain and snow forced us to be indoors. Now don't get me wrong - none of us are novices to snow! As many of you know I live in Northern California and it is known for having great weather and it happens to be one of those rare places on Earth where we reside in GREAT weather and yet 40 miles east of us is some of the best snow skiing and snow boarding on the planet! But where we live - rarely do we get snow - thus we don't have the facilities for indoor track like many high schools in the Northern and Eastern States do. Our High School track team usually has decent weather in which to practice outdoors, however for the last 2 weeks we have had nothing but rain and snow - which means we have had to practice indoors.

This potentially could have put a wrench in our pre-season mesocycle! Fortunately we prepared in advance for this possibility and we had a backup "indoors" plan! What is cool is that our contingency indoor plan seems to be working better than our original "outdoor" plan.

If you happen to be in a similar predictament as us and if you are not blessed to have an indoor track at your disposal in which to train your team - here is a partial part of one of my Program Sessions that will give you some ideas on how to keep your team adapting during the pre-season even if the weather throws you a curve and you are forced to train indoors.

Remember - Always have a plan!
A big smile to you,
Coach Pete

SESSION 1: Day 2
Mesocycle: Phase 1 : Pre-season Conditioning

Chronological Training Scheme (Please progress in order presented in this session):
1. WU = 15 to 20 minutes
2. GM = 50 minutes
3. CC = 20 minutes
4. HT = 20 minutes
5. CD = 10 minutes

WU (Warm-up) (Use the longest part of the room and approximate required distances)
Loose Skip (Arm Circles) 2 x 30 yards
Backward Skip 2 x 30 yards
Lateral Shuffle 2 x 30 yards each
Lunge with a Twist 2 x 25 yards
Lateral Lunge 2 x 25 yards each direction
Front Leg Swing 2 x 15 each leg
Side Leg Swing 2 x 15 each leg
Skips for height 2 x 30 skps

Running & Sprint Mechanics

Upper Body Mechanics
Lower Body Mechanics
Go over Cues and teach Mechanics
For Cues & Mechanics read Coach Pete's following articles:
►8 Upper Body Cues for Sprint Mechanics
►10 Lower Body Cues for Sprint Mechanics
►Understanding Sprinting Mechanics
►Proper Form and Mechanics are Critical for Successful Speed Work

Form Running & Sprinting Drills

Fast Arms 2 x 20 seconds
Form Jog 2 x 15 seconds
Partner Assisted or Wall Drill 2 sets x 20 reps

GS (General Strength)

Prisoner Squats x 20
Push ups x 14
Squat Jumps x 14
Rotational Push Ups x 14 each
Burpees x 14
Lunges x 14 each leg
Staggered Push Ups x 14 each
Mountain Climbers x 15

Perform in Room. Jog at 65% up to 100 yards. Do one exercise in each corner of the room. Recovery: Rest 4 minutes then repeat circuit

CC (Core Conditioning)

SWEDISH ABS / PLANKS
Hold the Plank
Lateral Plank w/ leg raise both sides
Russian Cossacks
3 sets x 30 seconds for each exercise and each side.

Hold the Plank Keep back flat. Keep weight evenly distributed.
Right Side Line elbow up with the feet. Foot/ankle is the only part of the leg that should touch the ground.
Left SideLine elbow up with the feet. Foot/ankle is the only part of the leg that should touch the ground.

HT (Hip Mobility Training)

3 Step Hip Flexion
Side Leg Raise
3 Step Hip Extension
Partner Leg Toss
Side Ups
Up and Backs
2 sets x 15 each side

Cool Down
Easy Jog around room
Static Stretch 2 x 20-40 seconds hold each stretch