Sign-Ups for Spring Sports Open on March 1st. The season starts on March 29th... We are still waiting for more information about what the season will look like after the MSHSL meeting on March 8th. I will be posting information about a virtual meeting soon after. Likely, the meeting will be after Spring Break the week of the 15th. In the mean time, be active and start getting yourself in shape!
Lane Swansson is inviting you to a scheduled Zoom meeting.
Topic: Woodbury Track and Field
Time: Apr 28, 2020 07:00 PM Central Time (US and Canada)
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Meeting ID: 933 8961 4388
Password: 0hDH41
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Meeting ID: 933 8961 4388
Password: 736461
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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
The State of Minnesota and South Washington County Schools is taking the next steps to ensure the health and safety of our staff and students. Additionally, MSHSL is taking the necessary actions to ensure the safety and well-being of our student-athletes, their families, and coaching staff remain safe and healthy during these challenging times. The following information was provided to WHS Track and Field Coaching staff:
Per MSHSL Spring Activity Participation Update dated March 25, 2020:
Effective immediately and continuing until the Governor of Minnesota has lifted his school closure declaration:
No decisions regarding the cancellation of spring activities has been made at this time.
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
Practices for all sports in the state have been canceled through March 27th. We hope to reconvene on March 30th.
If we are cleared to send workouts to athletes, I will post optional workouts that you can do to keep yourself in shape.
This meeting will be rescheduled for a later date.
Informational Text Alerts
If you missed the preseason meeting, click the document below to see the information that we covered.
If you are interested in joining Boys Track, there will be a short pre-season meeting in the lecture hall after school on Tuesday February 11th.
Click this link to view the Prior Lake Invite Results
Code: WHSTrack19
If you missed the preseason meeting, please check the document posted below this message.
Spring sign-up's are open. Go to: www.whsactivities.org
Head Coach, Boys
Phone: 651-503-1327
My purpose in coaching is to build relationships while teaching kids how to compete the right way.