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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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:

• All participation in MSHSL spring activities at all member schools is suspended.
• Participation includes, but is not limited to, competitions, training, practices, scrimmages, and contests.

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.

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.

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

My purpose in coaching is to build relationships while teaching kids how to compete the right way.