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2009-10 Routines
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Competition WU: Sprinters |
| 80min |
Jog/skip/side slides 400m |
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Rotations (head/shoulder/arm/trunk/hip/ankle/wrist) |
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Jog w/arms crossing (forward/backward) |
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Jog w/arms windmilling (forward/backward) |
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Alt toe touches |
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Toe touch/heel touch |
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L-over-R/R-over-L |
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Calf stretch (straight/bent leg) |
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50m build-up 60% |
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Lateral shuffles |
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Lateral crossovers |
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Carioca |
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Inverted splits |
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Inverted scissors |
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Bicycles |
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Knee pull in/out/across |
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Elbow pull/obliques |
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50m build-up 70% |
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Fire hydrant |
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Donkey kicks |
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Donkey whips |
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Eagles |
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Scorpions |
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Groiners |
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Knee-to-shoulder (forward/backward) |
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Knee-to-shoulder (side) |
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Hand kick |
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Rockers into hurdle seat |
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Back arch |
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50m build-up 80% |
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5min rest, water |
| 50min |
Stepovers (ankles) |
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Stepovers (calf) |
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Stepovers (knee) |
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Butt kicks |
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Fast leg w/A's |
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Fast leg w/B's |
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Choose 1: |
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MT: 3xOHB, 3xBLF, 3xHop/BLF |
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MJ I: 2xHurdle hops (3H), 3x20m SLB, 3x20m FLB |
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MJ II: 3xSLJ, 3xSTJ, 2xHurdle hops (3H) |
| 30min |
60/100m: |
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Buildup: 3x30m |
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Blocks: 1x10m, 1x20m, 1x30m, 1x40m |
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200/400m: |
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Buildup: 3x60m |
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Blocks: 1x30m, 1x40m, 1x50m |
| 15min |
Rest/stretch/relax/mental prep as necessary |
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RACE |
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Competition WU: MD |
| 70min |
10min easy run |
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Rotations (head/shoulder/arm/trunk/hip/ankle/wrist) |
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Groiners |
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Fire hydrant |
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Donkey kicks |
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Donkey whips |
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Inverted splits |
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Inverted scissors |
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Eagles |
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Scorpions |
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Leg swings (frontal/saggittal) |
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Sidekicks (forward/backward) |
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Hand kick |
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Stepovers (ankles) |
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Stepovers (calf) |
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Stepovers (knee) |
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Straight leg bound |
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Flex leg bound |
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Butt kicks |
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Fast leg w/A's |
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Fast leg w/B's |
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Knee pull in/out/across |
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Back arch |
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Rockers into hurdle seat |
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Elbow pull/obliques |
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L-over-R/R-over-L |
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Calf stretch (straight/bent leg) |
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Lunge stretch (0/45/90-degree) |
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Straddle (L/M/R) |
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Pretzel |
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Butterfly |
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Rest, water |
| 25min |
Choose 1: |
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5x200m @mile pace w/100m j b/reps, 200m j after #4 |
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5x(30s on/off) |
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90s-60s-30s progressive cutdown w/equal rest |
| 15min |
Rest/stretch/strides/mental prep as necessary |
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RACE |
| WU I |
| Jog/skip/side slides 400m |
| Knee pull in/out/across |
| Back arch |
| Rockers into hurdle seat |
| Elbow pull/obliques |
| L-over-R/R-over-L |
| Calf stretch (straight/bent leg) |
| Lunge stretch (0/45/90-degree) |
| Straddle (L/M/R) |
| Pretzel |
| Butterfly |
| Bicycles |
| Pleas |
| Alt toe touches |
| Toe touch/heel touch |
| Hip figure 8's |
| Knee-to-shoulder (forward/backward) |
| Knee-to-shoulder (side) |
| Standing trail leg (forward/backward) |
| Mountain climbers single |
| Hurdle seat exchange |
| A skip |
| B skip |
| Backwards walk |
| Backwards skip |
| Lateral shuffles |
| Lateral crossovers |
| Carioca |
| Butt kicks |
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| WU II |
| Jog/skip/side slides 400m |
| Knee pull in/out/across |
| Back arch |
| Rockers into hurdle seat |
| Elbow pull/obliques |
| L-over-R/R-over-L |
| Calf stretch (straight/bent leg) |
| Lunge stretch (0/45/90-degree) |
| Straddle (L/M/R) |
| Pretzel |
| Butterfly |
| Bicycles |
| Pleas |
| Alt toe touches |
| Toe touch/heel touch |
| Hip figure 8's |
| Knee-to-shoulder (forward/backward) |
| Knee-to-shoulder (side) |
| Standing trail leg (forward/backward) |
| Mountain climbers single |
| Hurdle seat exchange |
| Eagles |
| Scorpions |
| Groiners |
| Lead leg/trail leg lifts |
| Rotations (head/shoulder/arm/trunk/hip/ankle/wrist) |
| Inverted splits |
| Inverted scissors |
| Fire hydrant |
| Donkey kicks |
| Donkey whips |
| Leg swings (frontal/saggittal) |
| Sidekicks (forward/backward) |
| Hand kick |
| WU III |
| Jog w/arms crossing (forward/backward) |
| Backwards skip |
| Lateral shuffles |
| Jog w/arms windmilling (forward/backward) |
| Lateral crossovers |
| Carioca |
| Knee pull in/out/across |
| Back arch |
| Rockers into hurdle seat |
| Elbow pull/obliques |
| L-over-R/R-over-L |
| Calf stretch (straight/bent leg) |
| Lunge stretch (0/45/90-degree) |
| Straddle (L/M/R) |
| Pretzel |
| Butterfly |
| Bicycles |
| Pleas |
| Alt toe touches |
| Toe touch/heel touch |
| Hip figure 8's |
| Knee-to-shoulder (forward/backward) |
| Knee-to-shoulder (side) |
| Standing trail leg (forward/backward) |
| Mountain climbers single |
| Hurdle seat exchange |
| Stepovers (ankles) |
| Stepovers (calf) |
| Stepovers (knee) |
| Straight leg bound |
| Flex leg bound |
| Butt kicks |
| Fast leg w/A's |
| Fast leg w/B's |
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| Tempo Warm-up |
| Rotations (head/shoulder/arm/trunk/hip/ankle/wrist) |
| Prisoner squats* |
| Single-leg squats* |
| Wave squat* |
| Front lunge* |
| Wide outs* |
| Mountain climbers single* |
| Mountain climbers double* |
| Speed skaters* |
| Fire hydrant |
| Kneeling trail leg (forward/backward) |
| Donkey kicks |
| Donkey whips |
| Standing trail leg (forward/backward)* |
| Supine single-leg raise |
| Groiners |
| Eagles |
| Scorpions |
| Inverted splits |
| Inverted scissors |
| Rockers into hurdle seat |
| Hurdle seat exchange |
| Leg swings (frontal/saggital) |
| Ankling* |
| Butt kicks* |
| Straight-leg bounds* |
| B skips* |
| G drill* |
| Single-leg fast leg* |
| Alternate-leg fast leg* |
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| *do 30m build-up after |
| Walking routine |
| Heel walk (forward/backward) |
| Toe walk (forward/backward) |
| Inside foot (forward/backward) |
| Outside foot (forward/backward) |
| Low walk (forward/backward) |
| Low walk (side) |
| Duck walk (forward/backward) |
| Lunge walk |
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| Pump routine |
| Alphabet on one leg (capitals) |
| Leg cycle on one leg |
| Foot crawl |
| Four-way ankle pump |
| Knee pump |
| Flexed quad single-leg rotation (seated, back against the wall) |
| Reverse step-up |
| Hamstring pump (bent/straight leg) |
| Hip flexor pump |
| Hip drop/raise (IT band) |
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| Circuit I |
| Prisoner squat |
| Jumping jacks |
| Crunches |
| Fast feet |
| Pushup |
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| Circuit II |
| Rocket jumps |
| Mountain climbers single |
| Split squat jumps |
| Speed skaters |
| Burpees |
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| Hurdle Mobility I |
| Hurdle walkover (alt. lead leg); rail-to-rail |
| Hurdle walkover (same lead leg); one shoe |
| Lateral skip (straight leg); one shoe |
| Lateral skip (flexed leg); one shoe |
| Over/under; rail-to-rail |
| Forward 2, back 1 (alt. lead leg); rail-to-rail |
| Side straddle; rail-to-rail |
| CD I |
| Rotations (head/shoulder/arm/trunk/hip/ankle/wrist) |
| Fast walk (forward/backward) |
| Backward walk |
| Jog w/arms windmilling (forward/backward) |
| Skip (forward/backward) |
| Carioca |
| Jog (forward/backward) |
| Backwards stride |
| Trail leg on hurdle |
| Front stretch on hurdle |
| Back stretch on hurdle |
| Rockers into hurdle seat |
| Pretzel |
| Calf stretch (straight/bent leg) |
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| CD II |
| Rotations (head/shoulder/arm/trunk/hip/ankle/wrist) |
| Butterfly |
| Pretzel |
| Knee pull in/out/across |
| Straddle (L/M/R) |
| Sit and reach |
| Calf stretch (straight/bent leg) |
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| CD III |
| Clams |
| Lateral leg raise (toe in/neutral/out) |
| Donkey kicks |
| Donkey whips |
| Fire hydrant |
| Kneeling trail leg (forward/backward) |
| Standing trail leg (forward/backward) |
| Leg swings (frontal/saggital) |
| Leg swings w/bent knee |
| General Strength I |
| Pushups |
| Chinnies |
| Back hyper w/twist |
| Bicycle |
| Pushups (wide) |
| Pelvic tilt |
| Reverse sit up |
| Pushups (close) |
| L-over (L/M/R) |
| 6" scissors |
| Pelvic tilt w/crunch |
| Pelvic tilt w/bicycles |
| Superman |
| Lunge w/good morning |
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| General Strength II |
| Prone, elbow stand, single leg raise |
| Supine, elbow stand, SL raise |
| Prone, hand stand, SL raise |
| Supine, hand stand, SL raise |
| Lateral, elbow stand, SL raise |
| Lateral, hand stand, SL raise |
| Prone, elbow stand, flexed knee hip extension |
| Supine, elbow stand, flexed knee hip flexion |
| Supine, hand stand, inward circles |
| Supine, hand stand, outward circles |
| Crunch w/low reach |
| Crunch w/low reach, twist |
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| General Strength III |
| Opposite arm/opposite leg |
| Prone double arm lift |
| Prone straight leg lift |
| Lower body crawl |
| Sitting bicycle |
| Straight leg lifts (on knee) |
| Donkey kicks |
| Straight leg circles (on knee) |
| Prone double arm/leg lift |
| Sitting leg press |
| Prone straight leg in-outs |
| Prone in-out arms w/legs raised |
| Prone australian craw w/legs raised |
| Held crunches w/legs raised |
| Side-ups |
| Cat-back/sway-back |
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| General Strength IV |
| L-ups |
| Good mornings |
| Butterfly crunches |
| Bicycle |
| Rollup to sky |
| Crunches w/legs raised |
| V-ups |
| Low-level leg twist |
| Seated russian twist |
| 180-deg to 90-deg toe touch |
| Superman |
| Supine hip lifts |
| Pushups (Big 10) |
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| General Strength V |
| Straight leg lifts (on knee) |
| Flexed leg lifts (on knee) |
| Spotted toe touches |
| L-over (L/M/R) |
| V-sit |
| Push-up, toe walk |
| Yogis |
| Reverse yogis |
| Wrestlers bridge |
| Toe raises |
| Prisoner squats |
| Decline pushups |
| Closed squats |
| Multi-Jump I |
| Power skip for height |
| Power skip for distance |
| Straight leg bound |
| Flexed leg bound |
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| Multi-Jump II |
| Standing long jump |
| 3 double-leg bounds |
| Standing triple jump |
| Double-double |
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| Multi-Jump III |
| Power skip for height |
| Power skip for distance |
| Double-leg (forward/backward) |
| Single-leg (forward/backward) |
| LLRR |
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| Multi-Jump IV |
| LLL |
| RRR |
| Medial Hops |
| Lateral Hops |
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| Multi-Jump V |
| LLL/RRR |
| LLRR/RRLL |
| RLRL/LRLR |
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| Multi-Jump VI |
| Power skip for height |
| Power skip for distance |
| Run-run-jump |
| Continuous hurdle TO's |
| Static-dynamic skips |
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| Multi-Jump VII |
| Cheerleader jumps |
| Ski jumps |
| Rocket jumps |
| Speed skaters |
| Double-leg butt kicks |
| Squat freeze jumps |
| Straddle jumps |
| Dynamic stepups |
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| Multi-Jump VIII |
| Tuck jumps |
| Pogo jumps |
| Split squat jumps |
| Zig zag jumps |
| Lateral squat jumps |
| Downhill jumps |
| Straddle jumps |
| Star jumps |
| Medball I |
| Standing shoulder toss/catch |
| Leg toss |
| Reach and hike |
| Hip crunch |
| Torso circle |
| Kneeling overhead forward |
| Leg ad/ab |
| Prone overhead backward |
| Kneeling overhead exchange |
| Arm ad/ab |
| Knee toss |
| Which way? |
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| Medball II |
| Standing overhead forward |
| Hip toss/catch |
| Kneeling goodmorning |
| Soccer push |
| Partner exchange (figure 8) |
| Partner exchange (over/under) |
| Kneeling Shoulder toss/catch |
| Seated rollover toss/catch |
| V-ups |
| Overhead with step |
| Seated hip throw |
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| Multi-Throw I |
| Overhead back |
| Between the legs forward |
| Hammer hip |
| Squat toss |
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| Multi-Throw II |
| Hop, overhead back |
| Hop, between the legs forward |
| Hop-hop, overhead back |
| Hop-hop, between the legs forward |
| Box, overhead back |
| Box, between the legs forward |
| Auxiliary Lifts I |
| Eccentric leg extensions* |
| Lunges |
| Eccentric leg curls |
| Lunge walks |
| Back extensions |
| Shoulder press (finish w/snatch squat)* |
| Lat pulldown, back (finish w/shrugs) |
| Dips |
| Bent over row |
| Back hyper w/twist* |
| Goodmorning |
| Dumbell alternate toe touches |
| Deadlift |
| Russian twist, overhead |
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| Auxiliary Lifts II |
| Single leg squats* |
| Crossover step-ups |
| Toe risers |
| Arm curls* |
| Dumbell flys (0/45/90-degrees) |
| Pullups |
| Russian twist, seated |
| Hanging L's* |
| Reverse back raise |
| Glut-ham-gastroc raise |
| Russian twist, lunge walk |
| V-sits* |
| Russian twist, quarter squat |
| Hanging double-leg eagles |
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| Auxiliary Lifts III |
| Shoulder press (finish w/snatch squat)* |
| Eccentric leg curls |
| Eccentric leg extensions* |
| Decline pushups |
| Side raise |
| Walking calf raises |
| Hanging L's (finish w/pull-up)* |
| Deadlift |
| Bent over row |
| Dumbell alternate toe touches |
| Lat pulldown, front |
| Goodmorning* |
| Russian twist, standing |
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| Auxiliary Lifts IV |
| Single leg squats* |
| Lat pulldown, back (finish w/shrugs) |
| Glut-ham-gastroc raise |
| Dumbell flys (0/45/90-degrees) |
| Russian twist, lunge walk |
| Arm curls* |
| Eccentric calf raises |
| Pullups wide |
| Deadlift |
| Dips* |
| Reverse back raise |
| Russian twist, overhead |
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| *denotes starting point |
| OLY I |
| Clean Pull: 2x5 floor, 2x5 knee, 2x5 thigh |
| Squat - 8, 8, 6, 8 |
| Bench Press - 8, 8, 6, 8 |
| Russian Seated - 2x15 |
| Negative Toe Risers - 3x10 |
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| OLY II |
| Snatch Pull: 2x5 floor, 2x5 knee, 2x5 thigh |
| Front Squat - 2x8 |
| Overhead Squat - 2x6 |
| Incline Press - 4x8 |
| Russian Overhead - 2x15 |
| Negative Toe Risers - 3x10 |
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