[[!meta title="Track Workout (6/10/2013)"]] Our track workout this week is once again thanks to Neil! Warmup ====== Complete two laps around an ultimate field (apx. 294M per lap). First lap jog the entire way, second lap sprint each length while doing 10 mountain climbers at each corner of the field. To save time you don't need to mark out an entire field, just eyeball it and run what you think the correct distance is. Workout ======= All exercises are 15 reps each: 1. Pushups 2. Situps 3. Jumping Jacks 4. [Ice skaters (2-count)](http://www.youtube.com/watch?v=O_DzJ2_9bjM) * *Measures can be approximate* * *On grass; Cleats on* * *Any sharp pain, stop right away* Mark out a big plus sign (+) on a grass field with markers at the four outer points as well as the inner point, each leg should be about 15M (30M all the way across). Designate one workout to each point on the cross and choose a starting point. Run workout as follows: 1. from the starting point sprint to the middle point and make a sharp 90° turn in either direction, continue the sprint to the end of the leg and perform 15 reps of the exercise appointed to that leg. 2. When you are done with that exercise sprint back to the center and make another 90° turn in the same direction then continue the sprint to the end of the leg then complete the the appropriate exercise. 3. Repeat this pattern for 25 minutes without stopping. Things to keep in mind ====================== The 90° turns should be exactly 90°. The main thing you need to watch out for is rounding off the turn, its easy to do it, we all do it when we get lazy, and we shouldn't. That is exactly what this is supposed to help correct. The concept is just the same as doing suicides, when you get low into the turn you will be able to change direction precisely rather than doing so in an arcing turn. Really work on getting a solid plant foot exactly on the center point, this means timing your gait so that the plant foot is landing right where it needs to be and not over or under shooting the mark. This is hard to do but is worth practicing since its working on fine motor control during full sprint and the more control you have over your body during practice and workouts the more control you will have on the field when it matters. More on pacing --------------- I really want to encourage everyone to push through the entire workout as close to 100% as you can get without stopping. Some conversation I had after the last workout made me realize I should probably explain why. The whole point of this type of workout is to wear the athlete down during the course of the workout, you are supposed to have an overall decline of intensity and pace. What this is supposed to do is show you how your body is going to respond while under sustained maximum output. What this means in the long run is that you will be more aware of your energy levels while under any type of workload. By becoming more aware of energy usage you will be able to regulate pace and net output more efficiently and therefore make better realistic judgements of your ability to negotiate any given situation. This said if you must modify the workout to incorporate rests the best way to do it is to split it in half and take about one minute rest in between halves. Human limits are a very enigmatic thing to deal with, more often than not when someone says they are "done" the reality is that their actual energy levels are nowhere near that point. We have evolutionary reserves of energy that our body partitions just in case we need to fight when a leopard jumps out of the bushes at us or something like that. Since Leopard sightings on ultimate fields are at an all time low I'm pretty sure that reserve energy could be put to better use. To put this all in perspective there is a thing in extreme endurance sports called "hitting the wall", this is total energy depletion and it is crippling blow to the athletes ability to push forward. [This is what hitting the wall looks like.](http://www.youtube.com/watch?v=LKf1eTzmK14) Seeing episodes like this really make me rethink the meaning of "tired". Exercise breakdowns =================== You should all know how to do pushups, sit ups, and jumping jacks, If you don't I am legitimately interested in how you made it through any K-12 P.E. class. Ice Skaters ----------- These are two count (eg. 1-2, 2-2, 3-2, 4-2, etc…) Make sure you are using the same planting and turn techniques that I mentioned above and in the last workout. Don't worry if you are not really quick with them at first, they take a bit of practice so just do your best. the video below is a good description of them. [http://www.youtube.com/watch?v=O_DzJ2_9bjM](http://www.youtube.com/watch?v=O_DzJ2_9bjM) [[!tag track]]