Help with track and field?

Question

I am doing track and field and am doing 800 1500 and long jump. Next year I want to do 110 hurdles and the 800 and discus, is there anything i can do over the summer and school year until track starts again. but the stuff cant involve a gym because it will be closed

Answer 1

Just focus on getting stronger and practice short top speed sprints. For strength try one leg negative squats on a chair. Stand on a chair and lower yourself to floor on one leg. When you get strong enough try to hold the bottom position on one leg for 10-30 seconds. Also try altitude drops where you jump off a chair and land on balls of feet without collapse at ankle/knee. Also do short under distance sprints at your top speed to apply the strength you will gain.

Answer 2

My best advice is keep with the training you are doing right now, and try asking your coach if you can borrow a discus and a hurdle to practice over the summer. Also the internet is a great source it helped me out. Just youtube videos on hurdeling and discus. good luck.

Answer 3

Since you can't lift weights you will have to do body weight exercises.

That is push ups, pull ups, etc.

Do plyometric exercises 2 days each week, run stadium bleachers or stairs and do 10x100 meter strides on plyometric days.

Run 3 to 5 miles 3 days each week.

That allows one day off and one day you can enter a 5K race every other week or run longer distance that day.

Work on your abdominal muscles and do lots of core work.

If you want to run hurdles you should begin to do hurdle drills so you can increase your hip flexibility and become proficient in your form.

Answer 4

There are plenty of things you can do. Stretching for hurdling now will help during the season. Since you are not planning on doing anything over 800 meters than you will not have to worry about getting a terribly huge distance base. At most you should be running about 4 miles a day this summer. You should be more focused on getting your sprinting better because you have not done to much of that. But it is still really early to be focused on next season. So to work on your speed for now I would do sprint a pole jog a pole. When you go out for a run sprint between telephone poles than jog for recovery. I would usually do those for about 2 1/2 miles. If you have access to a track than you would sprint for about 50 meters than jog for 50 meters. Also doing drills to get your fast twitch muscles would be good. you could do high knees, quick feet, high bounds, long bounds, backwards running and many more. Just when you do them focus on getting your feet back off the ground as fast as you possibly can (kind like you are running on lava). If you need more help just send me an email. [e-mail]