Portsmouth Track and Field and Cross Country
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  • JV Meet #1

Make-up Workouts

You need to have a parent or guardian write a note that this was completed.  If you are missing practice for ANY reason, you need to inform a coach ahead of that time and you should have a parent contact the coach as well.
Distance: 
  • Full Warmup, 
  • 15 x Education Lane, or 15 x hill repeat that takes 40 seconds to complete. 70-80% top speed.
  • 4x50 situps
  • 4x15 pushups
  • 4x 15 lunges forward, 15 lunges backward
  • 20 minute cool down run
Sprints:
  • Full Warmup, 
  • 10 x Patriot, or 10 x hill repeat that takes 20 seconds to complete.  80-90% top speed.
  • 4x50 situps
  • 4x15 pushups
  • 4x 15 lunges forward, 15 lunges backward
  • 10 minute cool down run

Throwers:
  • 4x 50 situps
  • 4x 15 burpees.  See what a burpee is here.
  • 4x 15 lunges forward, 15 lunges backward.  See good lunge form here.  Do yours without weights.
  • 4x 30 second plank.  See what a plank is here.