FRUITA MIDDLE SCHOOL TRACK
BRIG LEANE – PRINCIPAL
LARRY PADGETT – ASSISTANT PRINCIPAL SCOTT VANLANDINGHAM – ATHLETIC DIRECTOR
COACHES: DENNIS TURNER - HEAD BOYS COACH KATHY DANIELS - HEAD GIRLS COACH
SHANNON DOTY - ASSISTANT COACH
Athletes and Parents,
This track season, we have an unusual schedule in that we have one week of
practice and then two weeks off for spring break. This schedule has some
challenges but at the same time, some opportunities.
Hopefully we can utilize spring break to get in some extra conditioning. Better
conditioning will reduce the possibility of soreness or injury and will also help the
athlete to be better prepared for more intense workouts when we resume practices.
We know spring break time will be used for vacations and fun, but exercising during
these weeks will greatly improve fitness levels. It might be helpful if you have a
partner to train with. This could be someone from the track team, a neighbor or it
could be a great time for parents to do a little training with their child! Below is a
recommended routine that we think will be beneficial. The workouts range from 30
– 70 minutes a day depending on which run workout you choose to do. All we are
asking is that you do as much as you can given your spring break schedule.
Based on your current level of fitness, choose the appropriate place to start on the
running days. Level 1 is the easiest and 8 is the hardest. If it’s too hard move back
a level or two and if it’s too easy more forward a level or two. You may also
rearrange the workout and rest days any way you would like during the week. Just
do the best you can!
Thanks for supporting your child!
FMS Track Coaches
FRUITA MIDDLE SCHOOL TRACK
Spring Break Conditioning Schedule
Term definitions:
Run: Run at a comfortable pace. Hopefully this pace will gradually increase as you become better
conditioned.
Warm up/Stretching: Just as we do in practice, walk or slow jog until you break a sweat and then
do our stretch routine.
Plyometrics: These are the same exercises we do in practice.
High Knees
Butt Kicks
Bounds – Alternating legs (exaggerated running)
Grapevine
Skip
Hops – Single leg (one leg down other leg return or switch legs halfway)
Bunny Hops – double leg bounds
Lunges
Sprints
Ex. 6 X (2:00 run/1:00 walk) = run for 2 minutes and then walk for one minute. Repeat 6 times.
1 5:00
Warm up/
warmup
Stretch
walk, then Plyometrics
10 x [1:00 Cool down
run/1:00 stretch
walk],
5:00
cooldown
walk
2 5:00
Warm up/
warmup
Stretch
walk, then Plyometrics
7 x [2:00 Cool down
run/1:00 stretch
walk],
5:00
cooldown
walk
3 5:00
Warm up/
warmup
Stretch
walk, then Plyometrics
6 x [3:00 Cool down
run/1:00 stretch
walk],
5:00
cooldown
walk
5:00
warmup
walk, then
6 x [2:00
run/1:00
walk],
5:00
cooldown
walk
5:00
warmup
walk, then
5 x [3:00
run/1:00
walk],
5:00
cooldown
walk
5:00
warmup
walk, then
5 x [4:00
run/1:00
walk],
5:00
cooldown
walk
Warm up/
Stretch
Plyometrics
Cool down
stretch
Warm up/
Stretch
Plyometrics
Cool down
stretch
Warm up/
Stretch
Plyometrics
Cool down
stretch
5:00
Rest
warmup
walk, then
6 x [2:00
run/1:00
walk],
5:00
cooldown
walk
5:00
Rest
warmup
walk, then
5 x [3:00
run/1:00
walk],
5:00
cooldown
walk
5:00
Rest
warmup
walk, then
5 x [4:00
run/1:00
walk],
5:00
cooldown
walk
Rest
Rest
Rest
4 5:00
warmup
walk, then
6 x [4:00
run/1:00
walk],
5:00
cooldown
walk
5 5:00
warmup
walk, then
6 x [5:00
run/1:00
walk],
5:00
cooldown
walk
6 5:00
warmup
walk, then
6 x [6:00
run/1:00
walk],
5:00
cooldown
walk
7 5:00
warmup
walk, then
7 x [7:00
run/1:00
walk],
5:00
cooldown
walk
8 5:00
warmup
walk, then
7 x [8:00
run/1:00
walk],
5:00
cooldown
walk
Warm up/
Stretch
Plyometrics
Cool down
stretch
Warm up/
Stretch
Plyometrics
Cool down
stretch
Warm up/
Stretch
Plyometrics
Cool down
stretch
Warm up/
Stretch
Plyometrics
Cool down
stretch
Warm up/
Stretch
Plyometrics
Cool down
stretch
5:00
warmup
walk, then
5 x [5:00
run/1:00
walk],
5:00
cooldown
walk
5:00
warmup
walk, then
5 x [6:00
run/1:00
walk],
5:00
cooldown
walk
5:00
warmup
walk, then
6 x [7:00
run/1:00
walk],
5:00
cooldown
walk
5:00
warmup
walk, then
7 x [8:00
run/1:00
walk],
5:00
cooldown
walk
5:00
warmup
walk, then
7 x [9:00
run/1:00
walk],
5:00
cooldown
walk
Warm up/
Stretch
Plyometrics
Cool down
stretch
Warm up/
Stretch
Plyometrics
Cool down
stretch
Warm up/
Stretch
Plyometrics
Cool down
stretch
Warm up/
Stretch
Plyometrics
Cool down
stretch
Warm up/
Stretch
Plyometrics
Cool down
stretch
5:00
warmup
walk, then
5 x [5:00
run/1:00
walk],
5:00
cooldown
walk
5:00
warmup
walk, then
5 x [6:00
run/1:00
walk],
5:00
cooldown
walk
5:00
warmup
walk, then
6 x [7:00
run/1:00
walk],
5:00
cooldown
walk
5:00
warmup
walk, then
7 x [8:00
run/1:00
walk],
5:00
cooldown
walk
5:00
warmup
walk, then
7 x [9:00
run/1:00
walk],
5:00
cooldown
walk
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest