TRACK AND FIELD
Track and Field covers a wide range of sports all funneled under one name. It encompasses individual and team events that ultimately are working toward a common goal. You cannot have just one good teammate and expect good results; it takes the full effort and encouragement for each participant to defeat your opponents. Due to Track and Field covering a wide variety of events, these exercise recommendations are encouraged to be performed in conjunction with specific programs tailored to your event. We will delve further into each event in the future.
RUNES FOR TRACK AND FIELD
SURVIVAL
Perseverance is the key to survival. Continue pushing yourself even when fatigue sets in, persistently try even after setbacks, and maintain high spirits between events.
LEADERSHIP
Whether you’re competing in individual events or anchoring the 4x400 m relay, your team relies on your unwavering effort. Let your determination and tenacity inspire your teammates to give their best.
Honor
Individual events contribute to the team’s overall success. While resting between your own events, take the opportunity to honor your teammates wholeheartedly. Your cheers and encouragement can make all the difference in bringing home the gold.
Preparation for Track and Field
Track and Field, a dynamic sport, can be categorized into three essential components: runners, power, and core strength.
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Runners: Whether sprinting or participating in long-distance events, runners predominantly move in a straight line on the track. To enhance performance and maintain stability, it’s crucial to focus on lateral hip strength. These exercises fortify your foundation, ensuring you stay steady during those intense sprints or endurance runs.
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Power: Power is the driving force behind various track and field disciplines. Whether you’re exploding out of the starting blocks, executing a discus throw, or aiming for a personal record in jumps, power plays a pivotal role. Cultivate explosive strength to propel yourself toward victory.
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Core Strength: Core strength is the common thread that binds all events. A robust core stabilizes your body, optimizes movement efficiency, and prevents injuries. So, whether you’re sprinting, throwing, or leaping, prioritize core exercises—they’re the secret weapon for success across the board.
Remember, each component complements the other, creating a harmonious symphony of athleticism on the track.
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Begin with a Dynamic Warm-up.
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5 min on the bike/elliptical/treadmill​
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High knees, butt kickers, A/B skips, lateral shuffles, jogging
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Arm hugs, stir the pot, arm circles
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Perform your exercises.
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With endurance in mind for runners - low weight and high repetitions.
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Minimal rest between sets and exercises.
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Solid rest between exercises when executing the activity in the power section.
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Finish with static stretching.
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When at your track meet, make sure to stay "warm" between events keep up your dynamic warm-ups especially 5-10 minutes prior to your next event.
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Following your workouts or track competitions ensure you are participating in some static stretching.
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