I’m giving you a heads up that you will be receiving a link to a Google Doc Form soon. I have made arrangements with Josh Spiker at Mile 26 Running Company to order a year-end gift for our athletes. I am expecting the link to be sent to you in the near future. Please watch out for it and complete the sizing portion as fast as possible. We want to make sure that your child is not left out of this gift.
Also, as a quick side note, you know that we will not have practice tomorrow due to the Buena High School track and field being used by one of their sports teams. That doesn’t mean that they should eat a bowl of ice cream and take the day off.
For Sprinters
Warm-Up (10 Minutes)
– **Light Jog:** 5 minutes at an easy pace.
– **Dynamic Stretches:** Include high knees, butt kicks, walking lunges, and leg swings to loosen up and activate the muscles.
Sprinting Workout (30-40 Minutes)
1. Short Sprints for Explosive Speed:
– Sprint 20 meters at maximum effort.
– Walk back to the starting line for recovery (approx. 60 seconds).
– Repeat 6-8 times.
2. Longer Sprints for Aerobic Capacity
– Sprint 100 meters at about 70-80% effort.
– Jog or walk 100 meters for recovery.
– Repeat 4-6 times.
3. **Hill Sprints (We are not in short supply of those in Ventura. Perhaps at Arroyo Verde Park, if not a quiet neighborhood street):
– Find a slight incline and sprint uphill for about 15-20 seconds at full intensity.
– Walk back down for recovery.
– Repeat 4-6 times.
Cool Down (5-10 Minutes)
– Light Jog/Walk: Gradually bring your heart rate down.
– Static Stretches: Focus on hamstrings, quads, calves, and hip flexors.
For Distance Runners
Same warm-up as the Sprinters
– Then do an easy jog to a hilly location. (I like Petit Avenue, North of Telegraph Road). Start at the bottom of Telegraph Road with an easy jog up the hill, increasing their speed each block, until they are at 90% of a sprint at the last block at Foothill Road. Really focusing on their form and breathing. Keeping their heads and shoulders relaxed and swinging their arms back and forth without crossing their bodies. Keep their fingers relaxed by lightly touching their forefingers to their thumbs as if they are holding a potato chip that they don’t want to break. Walk/jog back to the beginning (they should be fully recovered), then immediately do it again for a total of only TWO times.
Cool Down (5-10 Minutes)
– Light Jog/Walk: On a flat grade. Gradually bring your heart rate down.
– Static Stretches: Focus on hamstrings, quads, calves, and hip flexors.
For Both Categories:
Tips
– Focus on Form: Encourage the athlete to maintain proper sprinting technique—drive the knees high, and focus on the turnover, meaning pushing your feet back to the ground as fast as they can, pump the arms, and stay relaxed.
– Hydrate and Rest: Proper recovery and hydration are key to building strength and avoiding injury.
Thank you,
~Coach Brian
