1. Pre-Season Practice Determines Success
Track conditioning programs need to begin before the athletes begin competing. Studies show coaches need to use the first 30 to 40 percent of the season to prepare athletes. The percent stays the same regardless of the length of the season. For high school athletes with an eight week season, 2 1/2 to 3 1/2 weeks should focus on conditioning. The success rate of the athletes directly corresponds to the length and type of conditioning programs.
2. Time Cross Training Exercises
At the college and professional level, athletes typically maintain workouts during the off-season. With high school athletes, this may not be the case. Cross training exercises help develop endurance, strength and build overall fitness. If you establish a set number of tasks, you may exceed the athlete's athletic ability. To reduce the chance of injury, set a time limit for activities instead. On abdominal exercises, require 30 seconds on followed by a 30 second rest. Include running, which works all part of the body, but vary the distance between sprints and long distances.
3. Include Lower Body Exercises
Do you want to increase speed or jump farther? Lower body exercises build muscle mass in the legs, which generates more power. More power translates into increased speed and propels your body higher and farther when jumping. Calf raises, running stairs and squats help develop your leg muscles while boosting endurance. For long and high jumpers, use a block or box and have runners jump on and off the box. Vary the speed and direction of the jumps to work different muscles.
4. Develop the Upper Body
The arms work like the pistons of the car to drive the body. For shot put and discus athletes, the arm muscles provide the explosive power to make longer throws. A good upper body workout focuses on the arms, shoulders and chest. Include a variety of push-ups like regular push-ups, decline push-ups or clapping push-ups. If you have access to equipment, incorporate pull-ups or rope climbs. Don't forget to stretch the muscles to prevent injuries.
5. Hit the Weights
Weight lifting burns fat and builds muscle mass. Not all track athletes need to increase muscle mass or hit the weight hard. Coaches should incorporate some form of weight lifting 2 to 3 days per week. If your weight training time is limited, focus the exercises on the hamstrings and upper body. The weight lifting room often becomes a place for competition to increase weight. Be sure to monitor the activity to prevent weight-related injuries.
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