XAVIER INDOOR TRACK AND FIELD  2010-2011 

What to do during the snow day

If you are a freshman distance runner: Brave the elements and get 40 minutes in. or if you can use a treadmill or exercise bike

If you are a Sophomore distance runner: Brave the elements and get 50 minutes in. or if you can use a treadmill or exercise bike

If you are a Varsity Distance Runner:  Brave the elements and get 60 minutes in.or if you can use a treadmill or exercise bike

If you are a  Sprinter/Jumper/Vaulter (all Levels) do the following:( which can be done inside, both Coach Temkins and Coach K's groups)

Full Warm Up (5' run, all of the drills, foot drills, leg swings, leg drills, ground flexibility)
1 leg balance barefoot, 1' on each leg w/ other foot @ high knee position(hip and dorsi flexion)
4x15-25 Push Ups (1' rest bet each set)
30 x side lunges(15 each leg)
6x12" planks (12" rest bet each set)
15xsquat jumps
4x12" reverse planks (1' rest bet each set)
16xsplit jumps (8 each leg)
6x30" side planks ( 3 each side)(1' rest after every 2)
12xsplit jumps (6 each leg)
5' warm down
10' static stretch 

If you are a Thrower:  Lift if you can, if not  4 sets of the following  ( 25 Push ups, 25 jumping jacks, 25 wide push ups, 25 crunches, 25 diamond push ups, 10 leg raises)

If you are injured: Stretch and rest