In the Park Workout
by Steve McGill
Sometimes you have to find ways to get in workouts when conditions are less ideal. That’s how things are now with the coronavirus pandemic causing school closures at all levels, which has meant the end to the outdoor season before it really started. But just sitting around the house getting fat isn’t an option, which is why hurdlers, along with athletes in all sports, have to go off the beaten path to stay in shape and stay ready for competition, whenever competition may begin again. With most tracks closed to the public, and even to student/athletes, local parks often represent the only outdoor setting where athletes can train. Even there, following the guidelines of many at least six feet of distance from other people is absolutely essential, as no one wants to catch this virus and nobody wants to unknowingly pass it on to someone else.
So, with the above thoughts in mind, this month’s workout is one that can be done on a grass field, in training shoes, away from walking trails that may be occupied by walkers, joggers, and cyclists.
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The Workout:
Six sets of: 100 meter sprint, 50m lunge, 50m Frankenstein, 20 pushups
In each set, the athlete will sprint 100 meters, turn around, walk back to the finish line, lunge for 50 meters, rest for about five seconds, Frankenstein for 50 meters. Upon finishing the frankensteins, the athlete will complete 20 pushups, and then the set is complete.
Three minutes rest between sets should be sufficient, but, if necessary for quality purposes, add another minute later in the workout.
The 100m reps are not all-out. About 80% of full speed is sufficient. This is meant to be a conditioning workout, not the race-prep type of workout that athletes would normally be doing this time of year.
When all six sets have been completed, add a little hurdle drilling to the mix as somewhat of a cool down. Here’s what I suggest:
Cycle drilling over mini hurdles—either 18’s (for females) or 24’s (for males). I’d suggest something like five hurdles, 10-15 reps. Cycle drilling can be done slowly enough that the athlete shouldn’t slip and fall, so it’s a safe drill to do on grass. Keeping the hurdles nice and low also is for safety purposes as well.
Another safety precaution to take would be to walk up and down the field prior to the beginning of the workout to check for any divots or potholes in the ground.
Finally, because 100 meters isn’t measured on a grass field, it would be a good idea to measure off the distance first with a measuring wheel, and to place cones at the start line, the finish line, and the 50m mark. If a measuring wheel isn’t available, then estimate the distance. It doesn’t need to be exact for conditioning purposes, as long as it’s close.
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