Track & Field

Preseason Training

Getting excited about the upcoming track season? Have your eye set on a certain PR or finishing at the top of the pack in our upcoming track meets? Or, if this is your first time and you are nervous if you are going to be ready on day one for practice... a little bit of preseason training goes a long way. If done in moderation and while listening to your body, training will give you a bit of an edge for your first practice, while allowing your body to "work up to" a longer and more intense workout. For growing bodies, starting slowly with some preseason training will allow your body time to get used to more intense work later in the season.

Read below for event-specific training suggestions, as well as some sample videos for our throwing events.

Always be safe and careful when considering these training suggestions!

These training suggestions are illustrative only - and should be tailored as needed to fit the needs of the athlete(s) involved and under the watchful eye of someone able to manage and prevent injury. WTFC and Coaches are not responsible for any injuries that may result from following these training ideas.

Jumping Events:

Going for a run -- start at a shorter distance and then build up as you go!
(Long Jumpers): Practice trying to run as fast as you can in addition to running for distance. You will find that trying to run fast will use different muscles than running at a slow and controlled pace.
Skipping -- especially jumping sky-high with your skips (Jump like Mario or Luigi!)
Jump over cones or other safe obstacles off of two legs
2-Leg Frog Hop - VIDEO LINK - How many can you do in a row?

Advanced Throwing Workouts

This throwing workout is intended for throwers in our program after the techniques have been demonstrated by the coaching staff. It is provided here for their ease of use to find and remember!

Note: These training plans are illustrative only - and should be tailored as needed to fit the needs of the athlete(s) involved and under the watchful eye of someone able to manage and prevent injury. The Track Club and Coaches are not responsible for any injuries that may result from following these training ideas.

Always be safe and careful when considering these training suggestions!

Warm up:

Run about 5 minutes

Dynamic stretch: (ankle circles, roll heel-to-toe, walking quad stretch, zombie walks, knee hugs, trunk rotations – arms out, gentle twist side to side, with and without having heels come up, arm circles forward and backwards, arm across chest, triceps stretch, then have them skip for distance then height, carioca (karaoke), butt kicks, high knees, and anything else you want!)

Conditioning ideas (two different ones, light and 10 min or so):

Workout A

Short sprints – like 10 yards – work on being explosive! Do 4 with 2 min rest
Then, do the following without break until you finish jumping jacks:

10 body weight squats
10 push ups (knee push ups or full)
10 jumping jacks

Rest 2 min/Repeat 3-5 times based on your feel

Workout B

Squat jumps – 5 then fast feet for 10 seconds (just like basketball)

Rest 2 min and repeat 4 times

Then, pair these:

Walking lunges – 5 each leg (if walking is difficult, stationary is fine)
Side squats (start with feet together then step out to side and squat, then return to neutral, repeat other way) – 5 each direction
Plank hold 15 seconds (aim for full, knees are ok, go a little shorter or longer as needed)

Rest 2 min/Repeat 3-5 times based on your feel

Throwing workouts:

When partnering with others, throw 2 discs per thrower then rotate.

Do about 6 throws in each of the drills – stands, step and turn, South Africans, and fulls.

For those waiting, you can retrieve discs or warm up/do toss ups on the side while waiting. Bowling, too. The idea is to get lots of turning (angular velocity) on the disc – it helps it stay up longer! The disc should be wedged into your pointer finger so that you can push against that tension.

Running Events:

Jumping Events:

Throwing Events:

Contact information