[[!meta title="Track Workout (5/13/2013)"]]

First off
=========
Sprinting and other forms of ultimate track workouts are about
training your body to be fast (not slow) so if at any point you find
yourself not putting forth the speed you know you can during the
workout, take a break for a few minutes and then start up again. If
you are not running the sprints full speed or pushing yourself there
is really no point, so breaks can be beneficial :). Try to find a time
to complete the workout this week. Buddy systems are great and the
more people you can get together with, the better! Encouragement does
wonders for improvement. If you do the workout on grass consider
wearing your cleats.

Warmup
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(like in practice-this is meant to get your muscles ready to workout):

* 2 laps jogging (not meant to be fast, just meant to get your muscles
  moving)
* 2 (there and back) 40yd karaoke/grapevine (work on having quick
  feet)
* 2 (there and back) 40yd side shuffles/zone formation (stay as low as
  you can—push yourself to go lower, bend your knees)
* 1 (there) 40yd high knees
* 1 (back) 40yd butt kickers
* 2 (there and back) lunges/twists (while lunging twist your torso to
  the opposite side of the leg you are lunging with) (lunges are all
  about muscle control—go slow enough to where you are really working
  your quads)
* 1 (there) 40yd skips for height (really reach—stretch yourself)
* 1 (back) 50yd skips for distance (exaggerate to get the most
  distance)
* 10 pushups and 25 sit-ups
* (stretch—arms, legs, butts—do what you need!)

Workout
=======
(this is meant to stretch you, but not discourage/frustrate you—feel
free to leave feedback after you finish the workout):

For all of the sprints—try to make them as explosive as possible—100%
unless specified otherwise

* 2 hollow laps (jog the curves, sprint the straightaways if on a
  track and if on a field pretend a field is set up and jog the
  endzones while sprinting the sidelines)
* 10 burpees and then a 40yd sprint (do this twice) (here is how to do
  a burpee: http://www.youtube.com/watch?v=hX9z7uUBJOY)
* 10 tuck jumps and then a 40yd sprint (do this twice) (here is how to
  do a tuck jump: http://www.youtube.com/watch?v=JlI_oY2Qmro)
* 2 suicides (rest for a minute in between): set up cones (use
  whatever you can find for cones if you don’t have them, like sticks,
  shirts, water bottles, etc.) at 5yd, 10yd, 15yd, 20yd and 25yd (how
  to do a suicide: http://www.youtube.com/watch?v=ZLdsR0uFKJ4)
* Do a series of 40yd sprints (like the ones that we do at the end of
  practice):
    * 2 (there and back) (50%)
    * 1 (there) (75%)
    * 1 (back) (100%)

Cool Down
=========

* 1 lap jogging (again, not meant to be fast--slowly work your muscles
  down)
* Do any stretching you might need after the workout. It usually feels
  pretty good :).

[[!tag track]]