WFS Track and Field Break Workout Resources
This document is designed to give you some information and resources for training you can do to keep up your
strength, speed and fitness over break. A reasonable goal would be to get some sort of workout in every other day
(though if you can do more, that’s great too!).
Notes:
● You do not need a track to do speedwork! You can always just measure distances with large steps/strides.
● Weight training is optional, but you should do your best to do it if you have access to a gym. If you cannot
sprint it is really important to get some quality work in the weightroom.
● If you have nothing but a small cell, you can STILL do most of the warm-ups as well as the included core
circuits. Even doing this and getting your heart rate up for 20-30 minutes is much better than sitting around all
break. Burpees are also a great way to get a lot of work in small spaces...
● Other sports/activities are good as well. Just make sure you’re getting moving, preferable to a high intensity
level regularly.
● Please let me know if you have any questions, or would like more information.
● The standard template is to alternate speed and strength days, with one tempo workout a week, for example:
○ (M) Speed, (T) Strength, (W) Speed, (R) Strength, (F) Tempo, (Sat) Strength or Speed, (Sun) Off
1
Speed Workout Template Tempo Workout Template General Strength Workout
1. Speed Day Warm-up (next page) 1. Tempo Day Warm-up 1. Strength day warmup
2. 2 x 50m buildups (0 to 90%) 2. (optional) Dynamic hurdle mobility 2. Pick a circuit or two (included)
3. Acceleration workouts: 3. Tempo workouts: 3. Strength day lift (BB Circuit)
a. 8 x 20m w/ 2 min recovery a. 3 x (3 x 200m) @ 80-85% 4. Static stretching/rolling
b. 3x10m, 3x20m, 3x30m, (1/2/3 w/ 60s/2 min rest
min rec.) b. 2 x 100m, 2 x 200m, 2 x 300m, 2
c. 4 x (10m, 15m, 20m), (90s x 200m, 2 x 100m @ 75-90%
rest/rep, 3m rest/set) w/ 30/60/90s rest
d. High Intensity Bike Workouts c. Treadmill: 2x5x0.06 miles
(there are three on page 6) (100m) @ 80% effort, 14-16
4. Speed day lift seconds rest 90s/rep &
1.5min/set
4. 10 minutes light activity
(jog/walk/bike)
5. Stretch/roll
2
Speed Day Warm-Up Tempo Warm-Up Strength Day Warm-Up
A. Warm Up Jog: 2 laps A. Warm Up Jog: 2 lap A. Warm Up Jog: 2 lap (Reverse direction)
B. Mobility Walk Series: 10m each B. Mobility Walk Series: 10m each B. Mobility Walk Series: 10m each
● Toes with heels out then in, ● Toes with heels out then in, ○ All done backwards
● Heels with toe out then in, ● Heels with toe out then in, ● Toes with heels out then in,
C. Mobility Jog Series: 30m C. Mobility Jog Series: 30m ● Heels with toe out then in,
● Crossover light jog, ● Light cariocas (L/R) C. Mobility Jog Series: 30m
● Light cariocas (L/R), ● Low level heel jogs ● Backward jog,
● Light skips forward (arm circles forward), ● Low level heel skips ● Skips forward w/ arm circles
● Light skips backward (arm circles) ● Light skips forward (arm circles forward), ● Skips backward w/ arm circles
● Side shuffle (L/R), ● Light skips backward (arm circles), ● Low level heel jog
● Low level heel skips ● Skips with a twist, ● Light cariocas (L/R),
D. Dynamic Flexibility Series: 15 sec each ● Crossover light jog ● Crossover light jog
● Eagles, D. Dynamic Ankle Single Leg Balance Series: 10m D. Static Balance Series: 15 sec each
● Scorpions, Small hops. Knee at 90 degrees and arms as if you were All movements are held with a single leg and in a quarter
● Leg swings (L/R), sprinting. 8 directional movements. squat position
● Leg sweeps (across body) (L/R), ● Forward hops (L/R), ● Knee 90 in front,
● Mountain climbers, ● Backward (L/R), ● Leg straight out to the side,
● Sumo calf raises, ● Lateral left (L/R), ● Leg straight out to front
● Fire hydrants, ● Lateral right (L/R) E. Dynamic Balance Series: 15 sec each
E. Lunges: ¼ Court Length E. Dynamic Flexibility Series: 15 sec each ● Single leg toe touches across body (L/R),
● Lunge forward, ● Eagles ● Single leg calf raises w/ other leg @ 90
● Lunge backward, ● Scorpions (L/R)
● Crossover lunge, ● Leg swings (L/R) F. Dynamic Flexibility Series: 15 sec each
● Diagonal lunge, ● Leg sweeps (across body) (L/R) ● Upward/downward dog,
● Lateral lunge (L/R) ● Mountain climbers ● Mountain climbers,
F. Sprint Drills: 30m ● Fire hydrants ● Eagles,
● High knee runs, F. Lunges: ¼ Court Length ● Scorpions,
● A-Skips, ● Lunge forward ● Leg swings (L/R)
● Side shuffles w/ pop, ● Lunge backward ● Leg sweeps (across body) (L/R),
● Butt kicks, ● Lateral lunge (L/R) ● Inverted bicycles,
● Side A skips (L/R), G. Sprint Drills: 30m ● Fire hydrants,
● Small straight leg bounds, ● A skips, ● Continuous in-place squats, pause at
● Carioca’s with step over (L/R), ● Backward skip, bottom,
● Straight leg shuffles (L/R), ● Carioca’s with step over (L/R), ● Hurdle seat exchange
● Skips for height ● B-Skips
G. 3pt Starts: 3 x 15m (85/90/95%)
3
4
5
Bike Sessions
6
Doppler Gen. Str.
Duration Work Rest Intensity
10-12 min 20-30sec 20-30sec Easy/Mod
Abdominals must be contracted at all times.
Overall The feet are not to hit the oor to lose the contractions.
Notes: Tuck the chin when necessary.
Tilt the pelvis up.
Unit Exercise Notes/Cues
Arms across chest, shoulder blades stay in
1 Crunches air
Heels go 1" to 12" o ground, shoulders stay
2 Straight leg li s up
Russian leg li s (le then Crab position, do not let butt sag, leg goes from vertical to
3 right) horizontal.
4 Static Push-ups Keep hips up
5 Windshield wipers Feet stay o ground, go over top
Bang the drum (seated, legs Arms swing fast at the shoulder, elbows
6 straight) locked
7 Back hyper (superman) Pause and hold at the top
Single leg slides (le then
8 right) Seated, heel stays 3" o ground
9 Double leg slides
10 V Ups Do not go all the way down, maintain ex
Double leg side ups (le then
11 right) Lie on side, crunch up feet and torso
12 Front plank Hold as long as possible
7
Plank Gen. Str.
Duration Work Rest Intensity
10-12 min 20-30sec 30-40sec Easy/Mod
Overall
Notes:
Unit Exercise Notes/Cues
1 Front plank Flat body. Elbows on ground
2 Windshield wipers Tap feet, legs over top
3 Superman Slow. Hold at top
4 Flutter kick On back, legs straight, small up/down
5 V-sit-up Focus on quality over quantity
6 Side plank le On elbow, free arm extended
7 Side plank right On elbow, free arm extended
8 Bicycles Low heel. Full extension. Shoulders up
9 Seated straight leg li s Heels don't touch, 6 inches up/down
10 Back plank On elbows, hold hips high
8
Noether Gen. str.
Duration Work Rest Intensity
10-12 min 20-30sec 30-40sec Easy/Mod
Overall
Notes:
Unit Exercise Notes/Cues
1 Extended plank Arms straight, hands high
2 Side jackknife le On side, raise upper and top leg
3 Side jackknife right On side, raise upper and top leg
Front plank, knee to elbow
4 (out) Slow/controlled, alt. legs
5 Reverse Crunch Sit-up pos., curl knees to chest & li
6 Straight leg cross utter kick Heels ~6in o ground
Arms parallel to ground. Heels out, scrape
7 Ext. arm crunch w/ heel dig back
On side, top leg held above ground/other
8 Single leg plank le leg
On side, top leg held above ground/other
9 Single leg plank right leg
10 Push-ups As many as you can!
9
Hertz Gen. Str.
Duration Work Rest Intensity
10-12 min 20-30sec 30-40sec Easy/Mod
Overall
Notes:
Unit Exercise Notes/Cues
1 V-sits
2 Back hyper (supermans)
Lay on side, crunch knees and shoulders
3 Side ups, le
upward
4 Side ups, right
Legs straight, heels and hands on ground,
5 Vertical hip li s
pause at top
6 Static pushups
7 Single leg slides, le Heel stays about 3 inches o ground
8 Single leg slides, right
9 Seated single leg raise, le
10 Seated single leg raise, right
11 Pushups
10
