Before the season starts you should be establishing a base from which to build your season. Any general conditioning of strength, flexibility and cardio vascular fitness will benefit once the season starts. The first week of practice is only a shock to those athletes who have done no preseason preparation. The following training methods are currently be employed by returning athletes.
STRETCHING ROUTINES - Athletes must get in the habit of doing a complete stretching routine both before and after practice. This will not only aid in avoidance of injury but also enhance the quality of workout you are able to perform. It is helpful to warm up the body with light jogging before stretching. Take stretching seriously. Flexibility gains will help in all events. The post training stretch will reduce muscle soreness and improve your ability to put quality workouts back to back.
JOGGING - Every event can benefit from the general conditioning involved by jogging. It is expected that eventually everyone will be able to do a Spring Street run without stopping. (Left on Landry, Left on Mt. Hope, Left on Spring Street and up the Spring Street path all the way back to the track = 1.5 miles). This run should always be done in groups and stay to the sidewalk whenever possible. WATCH OUT FOR TRAFFIC AT ALL TIMES. This is often done before or after track workouts (and field event workouts) throughout the season. Mid distance and distance runners should be going further distances (2.5 - 6) depending on distance background. Vary the distance from day to day.
REPEATS ON THE TRACK - These are not critical at this time but some athletes are presently doing easy repeats (example: 6 X 200 or 4 X 400) adapting their body to the track and to mild anaerobic loads. This is not the time for serious intervals.
SHORT SPRINTS - Be careful with these. Again this is more of a preparation for coming workloads. 80% of maximum is enough. Or do accelerations starting slowly and building to 85%. This is not the time to risk quad, groin or calf injury.
RUNNING DRILLS - Drills such as high knee running, high knee skipping, cariocas, fast feet, arm drills and bounding should be started. Adapting to these now will make the first week of the season go much easier. When first starting soreness is an expected byproduct of these drills. Follow a drill day with an easy day if soreness occurs. Don't string hard drill days back to back.
RUNNING HILLS - Hill running helps build the quads, which aid in jumping, throwing, hurdling, sprinting etc. In other words - everyone. The Spring Street path and the Soccer Hill are both good for this. Nearly the same benefits come from bleacher running. Be careful of your step when running these and avoid doing this on wet days when they may be slippery. Athletes with chronic knee problems should avoid these.
PLYOMETRICS - If you don't know what these are you probably should not be doing them right now. But you'll find out soon.
WEIGHT TRAINING - Mid distance and distance should be doing higher reps with lower weights. Jumpers, throwers, hurdlers and sprinters should be using higher weights with explosive movements. If just starting a program, go slowly at first. Pecs, bench, curls, leg extension, leg curls, lat pulls and toe raises are good general exercises. By the way! Abdominals are the center of all power. Everyone should be busy creating washboard abs.
MEDICINE BALL DRILLS - Some throwers are already starting this. See returning throwers for guidance.
LUNGES - Nothing creates sore quads faster than a good set of lunges. They are great for building quads. Make sure the knee is directly over the foot on the dipping phase. Keep the upper body direct. Triple jumpers and high jumpers can use a two-arm action during the rising phase.
SWIMMING - Great for sore muscles. Do swimming laps with a variety of strokes. Tread water - sometimes with hands held above the head. Try moving with a running action - with or without an aqua vest.
CROSS TRAINING - If you're not running do SOMETHING. Ride a bike, climb a mountain - KEEP ACTIVE.