Middle School Strength and Conditioning
How to Train for the Junior High Track Season
Choose a team and make sure you're interested and committed to track.Most middle schools have a track team, but you can look into teams at YMCA's and local community centers if yours does not.
- Talk to previous athletes on the team and make sure that they've had generally positive experiences.
Make sure you have the time.Track is a big commitment during the season, and most also do individual training during the off season. On average, expect to have 5 days a week practice for about 1.5 to 2 hours. It's also best to have the time to train on your own for at least a month before (see Training).
- Track is hard work. Know that practices will be difficult, and competitions nerve wrecking. Be willing to push yourself.
Get running shoes.A good pair of running shoes is essential. If you've actively used your running shoes for more than 3 months, replace them. Many shoe stores have assistants who can help you choose a proper pair. At the junior high level, most schools don't allow spikes but check to make sure. Invest in a good pair––they may be a bit pricey but it's worth it in the end.
Get a watch.A watch is crucial to training and the competitive season. You will often do timed interval workouts or go on long runs that need to be precisely timed. Most Walmart and Target stores sell them for roughly . They don't need to be really fancy-just make sure they have a stopwatch and timer.
Make a training calendar.Create a schedule that you can stick to for pre-season training. Tack this up somewhere where you'll be reminded to train. In order to create this schedule look to the following steps.
Train as a beginner.If you're a beginner at running start out with 30-minute intervals of walking and running. Work hard, and slowly increase the amount of running time to a non-stop 30 minutes. Once you've achieved this incorporate increasing intensity workouts and tougher terrain.
- To start, try 4 to 5 minutes run/jog, 1 to 2 minutes walk for 25 to 30 minutes.
- For beginning workouts, try run fast for 1 minute regular pace for 3 minutes for 30 minutes. Then gradually increase the running fast time.
- Start by running 2 days a week.
Train for medium to advanced.If you've previously participated in XC or Track or already run Congrats!, you have a bit of a head start.
- Alternate long runs 40 to 60 minutes and workout days.
- Finish long runs with hill sprints or accelerators.
- Run 6 days a week.
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- Running is a mental sport. Keep running despite your mind telling your body to stop.
- Picture yourself winning a race while running-it will motivate you to keep going.
- Stick to your schedule. Don't skip days-it will become habit.
- Include at least one rest day a week. Give your body time to recover.
- Drink plenty of water. You should drink about 9 glasses of water a day.
- Eat a healthy diet. Eat balanced meals and get plenty of fruit and vegetables.
- Vary the terrain you run on.
- Follow workout days with easy days.
- Run with a buddy!
- Do cross fit as well. Try cardio exercise like biking, swimming, cross country skiing, and jump roping.
- Make sure to do exercises targeting specific parts of your body. For example, try sit-ups for abs, planks for core, push ups for arm strength, and bur pees for a quick cardio workout.
- Like any physical activity, consult with a doctor before making major changes to any diet or exercise routine.
- Feeling tired is normal, but if you have serious concerns, stop running and consult a doctor.
- Never take performance enhancing drugs or steroids of any time. They are dangerous, illegal, and can be potentially hazardous to your health.
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Date: 12.12.2018, 16:35 / Views: 85483