Practice 4/30

5:30-6:30 PM, Westlake HS. 

5:30-5:50 Dynamic Warm-up

1. One Lap Jog

2. Lunge w/body twist, 20m, X2

3. High Knee Hug, 20m, X2

4. Skips w/ arm swing, 30m, X2

5. High Knees, 30m, X2

6. Butt Kicks, 30m, X2
7. Leg Lift, paw at ground, 20 each leg
8. Leg swings, 20 each leg

9. Accelerating Sprints, 50m, X4

5:50-6:00 Starts

Huddle Step Overs

6:00-6:20 Work Out

Stations X 2
2:00 Bleacher Run
2:00 Hills
2:00 Hurdle Leg Overs
2:00 Jumps
3:00 Water/Break

Cool Down

Walk Backwards across the field twice a total of 100 yards. Static stretch!

Practice Tonight 4/23

5:30-6:30 PM, Westlake HS. 

5:30-5:50 Dynamic Warm-up

1. One Lap Jog

2. Lunge w/body twist, 20m, X2

3. High Knee Hug, 20m, X2

4. Skips w/ arm swing, 30m, X2

5. High Knees, 30m, X2

6. Butt Kicks, 30m, X2
7. Leg Lift, paw at ground, 20 each leg
8. Leg swings, 20 each leg

9. Accelerating Sprints, 50m, X4

5:50-6:00 Starts

Starting Discussion

6:00-6:20 Work Out

9 and under
6X100, run the straights, walk the curves. All out 100%
10 and up
8X100, run the straights, walk the curves. All out 100%

Cool Down

Walk Backwards across the field twice a total of 100 yards. 

Practice Tonight

5:30-6:30 PM, Westlake HS. Please dress for cold and wet weather!

5:30-5:50 Dynamic Warm-up

1. One Lap Jog

2. Lunge w/body twist, 20m, X2

3. High Knee Hug, 20m, X2

4. Skips w/ arm swing, 30m, X2

5. High Knees, 30m, X2

6. Butt Kicks, 30m, X2

7. Accelerating Sprints, 50m, X4

5:50-6:00 Start/Finish line

We will discuss the common start finish line, 400, 200, 100 meter run. 

6:00-6:20 Work Out

400m @ 60%, Walk 100m

300m @ 70%, Walk 100m

200m @ 80%, Walk 100m

100m @ 90%, Walk 100m

100m @ 90%, Finish

Cool Down

Walk Backwards across the field twice a total of 100 yards. 

Did you miss the Parents/Registration meeting but still want to join the club?

Check out the Join the Club tab, print out a registration form, and show up to one of our practices next week. Tues/Wed/Thur 5:30 Westlake HS Track. 

Parents/Registration Meeting Tonight

7:00PM Westlake HS

Room E160, near the aux gym