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Redhawks Athletics

Goshen High School

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Redhawks Athletics

Goshen High School

Redhawks Athletics

Goshen High School

Team News.

Team News

1 year ago @ 7:49PM

Team Workouts For April 14-17

Distance Runners:

Monday: Repeat – Warm Up, Stretch, Abs, Push Ups, Mile Warm Up,  1 Minute HARD, 3 Minutes Easy, 2 Sets of 4 (i.e. 2x4 400’s w/recovery jog between 400’s), Break after 4, Cool Down, Stretch

 

Tuesday: Easy – Warm Up, Stretch, Abs, Push Ups, 3-6 Easy, 4x Striders

 

Wednesday: Cruise – Warm Up, Stretch, Abs, Push Ups,

 

Thursday: Easy – Warm Up, Stretch, Abs, Push Ups, 3-6 Easy, 4x Striders

 

Friday: Repeat – Warm Up, Stretch, Abs, Push Ups, Mile Warm Up, 30 Sec. Hard, 2 Min. Easy, 2 Sets of 6, Break After First Set of 6, 2 Mile Cool Down, Stretch

 

Saturday: Easy – 4-8 Easy

 

Sprinters/Hurdlers/Jumpers

Do sprint drills correctly before your workout each day. Make sure you dorsiflex your foot.

Sprint Drills (15-20 meters): Speed March, Skips, High Knees, Double Leg Hops (Height), Double Leg Hops (Distance), Single Leg Hops Right Leg, Single Leg Hops Left Leg, Bounding, Prime Times x 2, Backward Run and Reach x 2, Split and Rip x 2

Tuesday: Lactate – Full Speed 24 Seconds, 8 Minute Rest, Full Speed 24 Seconds, Compare Distance

 

Wednesday: X Factor – Pogo Jumps for Height, Pogo Jumps for Distance, Rocket Lunges, Booms, Boom Booms, Boom Boom Booms

 

Thursday: Speed5 x Relay Chases if You Have a Partner, if not then 5 x 20 Meter Fly’s

 

Friday: Tempo – 10 x 100 @ 13-14 Seconds w/20 Second Rest

Team News

1 year ago @ 11:39PM

Team Workouts for March 30th to April 4th

Distance Runners:

Monday 30th – Warm Up, Stretch, 4-6 Miles Easy, Striders

Tuesday 31st – Warm Up, Stretch, Mile Warm Up, 2 Min Hard, 1 Min Easy x 8, 10 Min Cool Down

Wednesday 1st – Warm Up Stretch, 3-5 Miles Easy

Thursday 2nd – Warm Up, Stretch, 4-6 Miles Easy, Striders

Friday 3rd – Warm Up, Stretch, 7 Mile Run, First 2 Easy, Next 3 Hard, Lat 2 Hard of 12 Easy, 12 Hard, 12 Easy

Saturday 4th – Warm Up, Stretch, 45-55 Easy

 

Sprinters/Hurdlers/ Jumpers

Do sprint drills correctly before your workout each day. Make sure you dorsiflex your foot.

Sprint Drills (15-20 meters): Speed March, Skips, High Knees, Double Leg Hops (Height), Double Leg Hops (Distance), Single Leg Hops Right Leg, Single Leg Hops Left Leg, Bounding, Prime Times x 2, Backward Run and Reach x 2, Split and Rip x 2

Hurdlers do hurdle drills - start with fence drills and then do moving ground drills. Pay attention to knee placement of trail leg (under the armpit) and dorsiflex the foot...always!

 

Monday – Sprint Drills, Lactate: 3 x 150 @ Full Speed w/3:00 Rest. Hurdlers, Do yours over hurdles set one notch below intermediate. The concept is speed, not technique. We need the barrier, but we need to work speed over that distance. You will understand why on the third rep for lowering the hurdle.

Tuesday – Field Event work. No approach runs, just pit technique (pop ups, back overs, landing). Hurdler can work fence and ground drills. Do not work starts or speed over multiple or even one hurdle.

Wednesday – X Factor - 2 x Pogo Jumps For Height (Stay Stiff, Use Ankle Flexion) for 30 meters, 2 x Pogo Jumps for Distance, Booms, Boom Booms, Boom Boom Booms for 30 meters. Hurdlers work heavy technique on lead leg snap and pull on the other side of the hurdle, work on speed of trail leg on push on behind to step on the other side of hurdle.

Thursday – 5 x 20 meter fly's w/30 meter run up. Blue hurdle marks are 10 meters to help with distances. Each rep requires a full recovery of 10-15 minutes.

Friday –Tempo: 10 x 100 meters on grass @14-15 seconds w/20 second rest. The rest interval is the most important element. Hit the target time - too slow or too fast ruins the benefit of the workout. Field Event/Starts (can be Split and Rip from 3 point start or blocks if you have them), approach work, Hurdlers work starts over 3-4. Discount hurdles one step #2, two steps #3, four steps #4. Use intermediate height - working on speed over and rate of turnover in between the hurdles. Really work accelerating through 4th hurdle.

Team News

1 year ago @ 10:27PM

Suggested Workouts All Athletes March 23-27

Distance Runners

Monday: Easy, Warm-up, stretch, 4-6 miles easy, striders

Tuesday: Hard, Warm-up, stretch, mile warm-up, 1:30 hard then 2:00 easy 10 times continuous running, cool down

Wednesday: Easy, Warm-up, stretch, 4-6 miles easy

Thursday: Easy, Warm-up, stretch, 4-6 miles easy, striders

Friday: Hard, Warm-up, stretch, mile warm-up, 2 x 3,2,1, mile cool down

Saturday: Easy, Warm-up, stretch, 45 minutes easy

Sprinters/Hurdlers/Jumpers

Do sprint drills correctly before your workout each day. Make sure you dorsiflex your foot.

Sprint Drills (15-20 meters): Speed March, Skips, High Knees, Double Leg Hops (Height), Double Leg Hops (Distance), Single Leg Hops Right Leg, Single Leg Hops Left Leg, Bounding, Prime Times x 2, Backward Run and Reach x 2, Split and Rip x 2

Hurdlers do hurdle drills - start with fence drills and then do moving ground drills. Pay attention to knee placement of trail leg (under the armpit) and dorsiflex the foot...always!

Monday: Lactate - 3 x 200 @ full speed. 3 minute rest between each. Stretch and go home.

Tuesday: Field Event work. No approach runs, just pit technique (pop ups, back overs, landing). Hurdler can work fence and ground drills. Do not work starts or speed over multiple or even one hurdle.

Wednesday: X Factor - 2 x Pogo Jumps For Height (Stay Stiff, Use Ankle Flexion) for 30 meters, 2 x Pogo Jumps for Distance, Booms, Boom Booms, Boom Boom Booms for 30 meters. Hurdlers work heavy technique on lead leg snap and pull on the other side of the hurdle, work on speed of trail leg on push on behind to step on the other side of hurdle.

Thursday: 5 x 20 meter fly's w/30 meter run up. Blue hurdle marks are 10 meters to help with distances. Each rep requires a full recovery of 10-15 minutes.

Friday: Tempo: 10 x 100 meters on grass @14-15 seconds w/25 second rest. The rest interval is the most important element. Hit the target time - too slow or too fast ruins the benefit of the workout. Field Event/Starts (can be Split and Rip from 3 point start or blocks if you have them), approach work, Hurdlers work starts over 3-4. Discount hurdles one step #2, two steps #3, four steps #4. Use intermediate height - working on speed over and rate of turnover in between the hurdles. Really work accelerating through 4th hurdle.

 

Team News

1 year ago @ 10:43PM

Track Team Store Clothing

The Goshen RedHawk Team Store for track clothing is open until March 25th. Follow this link to the Team Store: https://goshentrack20.itemorder.com/

Team News

1 year ago @ 8:22PM

Track and Field Picture Day

Picture day has been moved to April 16th. Make sure we have full uniforms - singlet, shorts, warm-up top, and warm-up bottom.

Team News

1 year ago @ 8:58PM

Suggested Sprint Workouts March 17-20

Do sprint drills correctly before your workout each day. Make sure you dorsiflex your foot.

Sprint Drills (15-20 meters): Speed March, Skips, High Knees, Double Leg Hops (Height), Double Leg Hops (Distance), Single Leg Hops Right Leg, Single Leg Hops Left Leg, Bounding, Prime Times x 2, Backward Run and Reach x 2, Split and Rip x 2

Tuesday, March 17

Lactate: 1 x 150 Full Speed w/3:00 minute rest. 1 x 150 w/3:00 rest, 1 x 150. Stretch

Wednesday, March 18

X Factor: 2 x Pogo Jumps For Height (Stay Stiff, Use Ankle Flexion) for 30 meters, 2 x Pogo Jumps for Distance, Booms, Boom Booms, Boom Boom Booms for 30 meters

Field Event Work if possible

Thursday, March 19

Speed: 5 x 10 meter fly's w/30 meter run up. Blue hurdle marks are 10 meters to help with distances. Each rep requires a full recovery of 10-15 minutes.

Field Event Work if Possible

Friday, March 20

Tempo: 10 x 100 meters on grass @14-15 seconds w/25 second rest. The rest interval is the most important element. Hit the target time - too slow or too fast ruins the benefit of the workout.

Helpful Notes:

1. If you need equipment come to the equipment shed in our stadium at 10:00 am on Tuesday.

2. If you need spikes or shoes or anything from the locker room come on Tuesday to get what you need. Check with the Athletic Office to unlock the locker room.

3. On Speed and Lactate Days it is helpful to race someone of like speed. Race to win.

4. X Factor workouts can easily be done at home. Speed workouts can be done in a place where you can run fast safely and have about 60 meters of space.

5. The track and field facilities at GHS are not open for you to train. The Goshen College track is open for you to use for workouts.

6. Make sure your parents approve of you working out with others.

 

Team News

1 year ago @ 10:52AM

Team Workout For April 20-25

Distance Runners:

Monday: Interval – Warm Up, Stretch, Abs, Push Ups, Mile Warm Up,  3 Minute Fast, 1 Minute Easy, 1 Minute Off, 5 times, 15 Minunte Easy Run, Stretch

Tuesday: Cruise – Warm Up, Stretch, Abs, Push Ups, Mile Warm Up, 4x4 on, 5 off, Mile Cool Down

Wednesday: Easy – Warm Up, Stretch, Abs, Push Ups, 3-6 Easy, 4 x Striders

Thursday: Pre-Meet  – Warm Up, Stretch, Mile Warm Up, 2 x 2, 1, :30, then Mile Cool Down

Friday: Virtual Race – A.M., Warm Up, Stretch, 800 or 1600 Race, Cool Down, P.M., Warm Up, Stretch, 1600 or 3200 Race, Cool Down

Saturday: Easy – 4-6 Easy

 

Sprinters/Hurdlers/Jumpers

Do sprint drills correctly before your workout each day. Make sure you dorsiflex your foot.

Sprint Drills (15-20 meters): Speed March, Skips, High Knees, Double Leg Hops (Height), Double Leg Hops (Distance), Single Leg Hops Right Leg, Single Leg Hops Left Leg, Bounding, Prime Times x 2, Backward Run and Reach x 2, Split and Rip x 2

Monday: Lactate – Timed - 3 x 150 w/20 meter fly start w/3:00 rest between each. Add three times together for 4x400 split predictor. Send to Coach Lancaster @ 574-457-6028 with your name.

Tuesday: X Factor – Pogo Jumps for Height, Pogo Jumps for Distance, Rocket Lunges, Booms, Boom Booms, Boom Boom Booms

Wednesday: Technique – Work field event technique, start technique, sprint technique (low impact)

Thursday: Speed - 5 x Relay Chases if You Have a Partner, if not then 5 x 20 Meter Fly’s

Friday: Tempo – 10 x 100 @ 13-14 Seconds w/20 Second Rest


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