So I got some responses as far as track workout interest. I will try to put one of these out once a week, usually on either monday or tuesday. These are the same workouts that Bravo is doing in the early season. If you ever have a question about any of the exercises, just email me or post a comment (this is probably better, because others might have the same question).
So for this first one I figured I would give you guys something a little different, as far as track workouts go. Seeing as some of you are running Pat's workout, this will be a nice change of pace, but you will definitely still feel it the next day. As with any track workout, you should try to do it with a friend so that you can push each other. My notes will be in red.
Warm-up (at least a half mile jog with some active stretching)
Split Leg Cycle Jumps, 3 x 10.
All knees at 90 degrees as if you've lunged forward and held the position. From there jump as high as you can and switch leading feet.
4 Corner Agility Drill x 4 (2 in each direction), 1 min rest
15 x 15 box. Shuffle right to the first cone, backpedal to the 2nd cone, carioca (it is like a "switch-a-roo" for you guys, but with smaller steps, focus on quick feet) to the 3rd, and sprint to the finish.
Shuttle Runs w/ focus on starting and stopping x 4 in relays
5,10,15, 20 meter runs (done like suicides) w/ tennis shoes, emphasis on quick feet to stop yourself while maintaining your weight over your feet, not reaching with your feet (important, defeats the point of you don't listen to this part), then explode out of the route.
3-5 sets 70 reps in 90 seconds (below is the circuit), 2 minutes recovery:
20 step ups
10 squat jumps
Leg Throw Downs w/ partner- 2 x 25 (can do leg lifts if you are on your own)
Russian Twists w/ partner- 2 x 50 total (can do bicycles if you are on your own)
Flutter Kicks- 2 x 100
Front Bridge- 2 x 1 min
Hope this is helpful for you guys. Have fun and try commenting on this post after you were done with the workout. Let other people on the team know how it went or if there any goals you were shooting for. It is always nice to know that there are other people looking to make their game better.