Susan asks…

What exercises should I do to imporve my endurance and strength?

I am a High and Long Jumper for winter and spring track and i want to kno what would be some exercises to jump higher and farther. And maybe a good routine to use to get ready for it.

admin answers:

1. Approach work, approach work, approach work…..
2. Short run jumps- 6 to 10 strides
3. Short run jumps to a raised take-off. 6 to 10 strides to a box will elevate the jumper and allow for flight technique work. Landing in the vault or high jump pit is excellent for this drill.
4. Pop-ups- short run emphasizing the take-off action and the vertical impulse. This is also a great drill to work on the slide landing technique.
5. Low hurdles with a one step (two support) recovery-Jumper goes over the hurdle with the emphasis on the vertical component. When he/she lands, think: “one… TWO”. Concentrate on the short radius movements and the vertical impulse.
6. Plyometrics. Speed plyos, depth plyos, rhythm plyos.
7. Full run jumps- These are important to put the whole package together. They are especially important to the newcomer to the event. Athletes can only be expected to do a very few repetitions of this kind of drilling.

Don asks…

Is jump roping a good exercise in preparation for track?

I’m in high school, and weather conditions don’t allow me to run out doors and I do not have a gym membership. I am joining track for the first time and was wondering if this will help me prepare for running in track.

admin answers:

It would be a good exercise, but won’t replace actually running. I sometimes stay after school, we have a weight room, to work out. But I run in the gym because we don’t have a track or anything. Maybe you could do that? Also, do lots of ab work outs, because it will help, trust me. Hope this helps (:

Chris asks…

track long jump/triple jump?

so i want to do the long & triple jump events when i start track next semester. i was planning on doing yoga & kickboxing before and during track season so that it really helps me do well w. the jumps. i was thinking yoga for my core muscles & good posture & kickboxing so that my legs are very strong along w. the rest of my body but especially legs cuz yea. its jumps. lol are these good exercises? cuz i dont wanna just workout on a machine. but id like to know wat muscles are needed to be great at the long/triple jump & the exercises that totally work them out. thanks :D

admin answers:

Those are Great exercises.

Try Lunges, Squats, Hopping and Springing at a standstill.

Good Luck in your Season next Semester!

John asks…

Traing for Track?

I am going to join my high school track team. I do not know what event I am going to do yet I need help with the basics. I can barley sprint 1/5 mile. How would I train my endurance, speed, and jumping. Separate exercises would be best I think. I am new to this sport so if you know what you are talking about I will listen.

admin answers:

First off, I would go talk to the coach of the team and ask him for guidance before the season. Not everyone in track does sprints, in fact not being able to sprint a 1/5 or 1/4 mile doesn’t mean you can’t sprint. 1/4 mile is one lap around the track, and is considerred a fairly long sprint.
I would start out with some general conditioning. Running lines on a football field is a great way to work on sprinting and conditioning. Secondly, I would work on your strength. Get in the gym after school every day for a while and do some leg exercises. Ask someone in the gym to show you the proper way to lift weights so you don’t hurt yourself.
Lastly, stretch a lot, before and after every workout. That will help you greatly with everything.
Good luck!

Mandy asks…

How to prepare for track?

i have decided to join track and i have never done track in jr high. Iam a pretty good athlete, played basketball for a couple of years, and i want to play track but i was wondering what kinds of things i need to prepare my self, i am really fast and can also jump very high. Any exercises that will help me prepare for track? A schedule would me nice. Thanks

admin answers:

Well first it depends on what event you want to do such as long distance or short distance. I suggest going to runnersworld.com and then go to the smart coach on the front page. Its pretty straightforward from there. Good luck on track, this will be my first year also

Jim asks…

What exercises can I do to make me jump higher?

I am doing the high jump for my track team and just wanted to know some ways I can get better at the high jump.
Thanks.

admin answers:

Do a lot of squats and lunges. But start off easy they make you soar, especially lunges. Run. Not jogging or walking. Running. Stretch. Jump around with ankle weights strapped on. And of course, practice your long jump as much as you can.

Oh yea- get on a step machine once in a while.

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