PE & Sport: Track & Field

Hope you enjoy the training, remember the program is a guide, l know it might not be possible to do the exact distances, just remember something is better than nothing. So, give it your best shot, encourage a family member or friend to join you or at least keep you company, they could do a modified version. Also remember to have a look at the Doha world championships. Have fun!!

Ok now the fun begins……

All sessions being as usual with a warm up and drills, see below. Then a cool down plus stretches ...

Drills

Drills for approx. 20-30 metres

• Little steps with the arm overhead stretch.
• Front leg straight, back leg bent, swoop fingers along the ground, hamstring stretch.
• Knee to chest, remember toe up take your time... push up on to your toe with the foot that is on the ground, work on balance.
• Pull your leg back behind you, remember to push up onto your toe with the foot that is on the ground.
• Marching opposite arm to your leg, push up on to your toe.
• Marching with the bounce step.
• Lunges forward.
• Lunges backward.
• Fast feet remember up tall, little steps, light and quick, only for about 10 metres then walk 10 m and go again 10 metres.
• Fast feet backwards, up tall, little steps, light and quick, only for about 10 metres then walk 10 m and go again 10 metres.
• Side Slides one each way pushing up for height.
• Straight leg bounds light and quick, stay upright.
• Crossovers one each way.
• Then 3 run though over about 50 metres increase pace on each one. 60% 80% 90%

Week 1

Session 1

200,150, 200x2 walk back same distance between each rep and 5 min btw sets

Session 2

2x6x50m walk back recovery.          

10 inchworms,10 toe ground touches x2, 10 sit ups,10 lunges x2, plank 60 sec on 30 sec off x2

Session 3

Jog 10-15 min if you can find a hill or some stairs 2x3 long hills (80-100m) or stairs 3x3

Week 2

Session 1

 3x150 3x30 3x150

Session 2

3x4x40 walk back 5min between sets             

10 inchworms,10 toe ground touchesx2 10 sit ups,10 lunges x2, plank 60 sec on 30 sec off x2

Session 3

Jog 10-15 min if you can find a hill or some stairs 2x3 long hills (80-100m)or stairs 3x3

Stay safe & have fun

These are the links to your Remote Track and Field lessons. Be sure you are logged in using your usual Lowther login to view.