This season the sprinters and hurdlers will return to the dynamic warm-up style of “stretching”.
Athletes that have done conditioning at East over the winter know the dynamic routine we will utilize. They will be leading us this week.
SME DYNAMIC WARMUP
Jog 3 laps on track
Stride 50 meters (width of football field)
Walking toe touches 25 meters (half the width) Both arms above the head, take step forward, bend at waist lifting the back leg off ground and touch ground on either side of front foot with hands, raise back up and step forward and repeat.
Stride 25 meters the remainder of the width of the football field.
Side to side 25 meters right, switch to left for remaining 25 meters.
Arm swings with high knee drive forward 25 meters, backwards 25 meters.
Walking lunges 10 each leg…do a lunge with ankle out in front of the knee, work on pushing the butt down toward ground. Feel the stretch where YOU need it. Open up legs to alter emphasis. Pull back leg ankle/foot up to touch butt. Repeat 10 each leg.
Backwards run 25 meters
High knee side to side right 25 m, left 25 meters
Ankle and achilles stretch-gentle rotation of ankle (standing)
1 push up 1 sit up for each day of practice… (fifth day-5 pushups 5 situps)
Leg swings 5 front to back, 5 side to side. Hold on to a friend, or fence keep opp leg and foot facing the neutral position.
Static Stretching as needed while Coach Meschke is making announcements.
3 strong build ups using good “A” form of running.
Begin workout
