Click The Link For The Sophomore & Under Meet Results.
If you missed the parent meeting see what you missed on this link.
We are having a parent meeting on Wednesday March 16th @ 5:30 in the lecture hall. We ask that at least one parent or guardian attends this meeting.
To receive important information about Woodbury Boys Track and Field join our remind group.
The team shorts can be purchased here. These online stores close soon! They will be reopened for another order later but you may not get your items until much later in the season.
If you missed the preseason athlete meeting. Click the link to see what we covered.
The preseason meeting for all athletes interested in boys track and field will be held on February 15th in the lecture hall at 3:05... If you are unable to attend, I will post a slide show that will include the information that we covered.
Monday: Off Day
Tuesday: 1 X 600, 1 X 300, 3 X 150 build-ups
Wednesday: 1 X 200(25 sec), minute rest,1 X 200(25), full recovery 1 X 100, minute, 1 X 100, minute, 1 X 100, 1 X 100
Thursday: 1 X 500 , 2X 400
Friday: 1 set plyos
Feel free to modify these workouts as well as you can.
Monday: 2 X 250, 4 X 110 In/Outs
Tuesday: 1 X 600, 1 X 300, 3 X 150 build-ups
Wednesday: Hills 4 X’s (Find a hill nearby)
100 yard In/Outs
Thursday: 1 X 500 , 2X 400
Friday: 1 set plyos
Monday: 2 X 250, 4 X 110 In/Outs (In/Outs = Sprint for 20, Glide for 20, Sprint 20, Glide 20, etc.)
Tuesday: 1 X 600, 1 X 300, 3 X 150 build-ups
Wednesday: Hills 5x100 (Find a Hill nearby)
Thursday: 1 ½ sets plyos on turf (add Louis lunge)
High Knees
Goose Step (Think… Pawing)
High Stepping (Touchdown Celebration)
High Kicks (Opposite sides)
Bounding (Height and Distance)
Lunges (Cycle foot through butt)
Butt Kicks (Knee up, cycle through)
LL, RR
Skip Backwards
Frogs (Don’t go too far down, think squats)
Walk Backwards (Toe to Heel)
Left Leg (half way), Right Leg (half way)
Overstride Backwards
High Skipping (keep toe up and drive the knee)
Ostrich Run (stand tall, extend legs out)
Lunge Leaps Step-Ups
Pike Jumps Left Leg
Tuck Jumps Right Leg
Frog Jumps Alternate Legs
Sit-Ups
Push-Ups
Feel free to modify as you please. Also, these workouts should be done alone. Practice social distancing!
Week #4
Monday: Steepleview (Find a long hill with a steep incline) ; 3 Long runs, 5 Short
Tuesday: 1 X 250, 1 X 150
Wed. Timed runs 1x20 seconds, 2x15, 3x10
Thursday: 1 X 600, 1 X 300, 3 X 150
Friday: 1 1/2 set plyos on turf , ADD Louis lunge
I understand that it is a difficult time to get out and do these workouts. Do your best to modify them as well as you can.
Monday: Senior Lot
Last light pole, reduce a pole each time 4 X’s
2 X’s just straight away
4 X’s 50 - Technique running
Tuesday: Blumel Block
Sled, bullet belts, hurdles
Starts and Run Throughs
Wednesday: 1 X 500
1 X 400
4 X 110 in outs
Thursday: 1 X 600, 1 X 300, 3 X 150
Friday: 1 1/2 Sets Plyos
Here are some workouts that sprinters can do.
Do not do these with other people.
Warm-ups
Slow motion sprinting (Knee up/toe up)
Heel walk
Toe walk
High knees
Side shuffle
Goose step (pawing action)
Knee hug
Calf grab, legs straight
Duck walk
Run backward
Build-ups (work on drive phase)
Day # 1
Run 1 mile - Take a full recover and then do:
5 sprints - 3 @ 80 meters at 70 to 80% - 2 @ 50 meters (all with full recovery between) Focus on good technique
Day # 2
Run 5 hills with slight incline - 3 @ 200 - 250 meters and 2 @ 50 - 60 meters (Full Recovery)
Do 4 build-ups @ 50 - 60 meters. Focus on the drive phase and don’t worry about all out speed.
Day # 3
This is going to be a bit of an aerobic workout.
500 Meters or a one and a half with a 5 minute walk recovery, then 2 @ 300 meters with one minute walk recovery.
Finish with a long recovery walk and run 3 sprints at 15 meters. (Do some dynamic warm-ups between the 300’s and the sprints)
Day # 4
1 @ 300 meters then full recovery
2 @ 130 and 3 @ 75 - 80 meters all with full recovery.
Day # 5
Do the plyo workout
High Knees
Goose Step (Think… Pawing)
High Stepping (Touchdown Celebration)
High Kicks (Opposite sides)
Bounding (Height and Distance)
Lunges (Cycle foot through butt)
Butt Kicks (Knee up, cycle through)
LL, RR
Skip Backwards
Frogs (Don’t go too far down, think squats)
Walk Backwards (Toe to Heel)
Left Leg (half way), Right Leg (half way)
Overstride Backwards
High Skipping (keep toe up and drive the knee)
Ostrich Run (stand tall, extend legs out)
Lunge Leaps Step-Ups
Pike Jumps Left Leg
Tuck Jumps Right Leg
Frog Jumps Alternate Legs
Sit-Ups
Push-Ups
Click this link to view the Prior Lake Invite Results
Code: WHSTrack19
Head Coach, Boys
Phone: 651-503-1327
My purpose in coaching is to build relationships while teaching kids how to compete the right way.