I hope that you have a great vacation, enjoy the time with your family and friends, and return to us rested and restored.

Below is 4 days of workouts – distance, speed/form, plyometric, cardiovascular. Select a workout for the time you have on any given day. Any workouts that you do will only help you achieve your goals and benefit you and the team.

Distance:

For 400 or 500 runners: A 5 mile fartlek, varying your speed and including uneven terrain.
Short Sprinters/Jumpers: Same as above but covering 3 miles.

Speed/Form:

Do a good UCLA warmup. Do 8 x 50m ins/outs, 1 min fast feet drill, Skipping over 40m for height and distance, 4 x butt kick x 40, 4 x high knees x 40. Add arm circles, pushups, and situps/crunches. This would be a good day to do some hill sprints (up and down) on a moderate grade if that is possible.

Plyometrics:

3 Sets of butt kick, knees to chest, squat jump plyos (10 each)
20m by one leg hops ( do both legs)
20m by frog leaps for explosion
Add stair workout if available
1 minute jump ups (70+ repititions)
1 minute step ups on a single stair or box for speed
40m squat walk
add jump ropes if available
3 Sets of butt kick, knees to chest, squat jump plyos (10 each)

**note – be sure to add a good active stretch after these drills

Cool down with a half mile jog

Cardiovascular:

400/500 runners (3 miles) Shorter Sprinters/Jumpers (1.5 miles)
Do telephone poles – Sprint one full out, jog one, etc. If no poles
Sprint about 40m, jog 40m etc.
Finish with 10 x 20m runs with 5 pushups between the runs

Each workout should be proceeded by a good warmup and followed by stretching. If you have weights available be sure to use them 4 days if possible – 2 upper body, 2 lower body.

Looking forward to seeing everyone coming back refreshed and IN SHAPE!

Coach Mead