Track Workouts
Speed, technique, and conditioning sessions from Coach Jah.
Wednesday, November 18, 2026
- 1.Curve 100 (2 @ 85%)
- 2.Curve Re-Accelerate (50m) (3)
- 3.200 (2 w/Vest @ 75%)
- 4.200 90% w/spikes
Monday, November 16, 2026
- 1.GRASSWORK
- 2.Flys 5-20/30/20 (4)
- 3.60m (2)
- 4.Wickets through the finish (track)
- 5.Blocks/Starts
Saturday, November 14, 2026
- 1.Exer-Genie/Parachutes 30s
- 2.Form Runs
- 3.Wickets (spikes)
- 4.300 (no spikes) @ 85%
- 5.200 (spikes) @ 90%
- 6.150 @ 90%
- 7.Wickets
Wednesday, November 11, 2026
- 1.Blocks & Starts
- 2.200m
- 3.150m
- 4.30s/60s (10 min)
Monday, November 9, 2026
- 1.300 (2 @ 75%)
- 2.150/100 (2 @ 85%)
- 3.150 @ 85%
- 4.100 @ 90%
- 5.Showcase
- 6.Xs 4 @ 75%
- 7.400 w/Stairs @ 75% (2)
- 8.CORE
Wednesday, November 4, 2026
- 1.Exer-Genie/Parachutes 30s
- 2.60m
- 3.150m
- 4.300m
- 5.60m up with Spikes
Monday, November 2, 2026
- 1.250
- 2.200 (2)
- 3.150 (2)
- 4.100
- 5.Last 150 & 100 in Spikes
Saturday, October 31, 2026
- 1.Xs (2)
- 2.400 (3 @ 70%)
- 3.Blocks/Starts
- 4.HJ & LJ
Thursday, October 29, 2026
- 1.Curve Accels (3)
- 2.150 (2 @ 85%)
- 3.200 (2 @ 85%)
- 4.200 (90% w/Spikes)
- 5.150 (90% w/Spikes)
Wednesday, October 28, 2026
- 1.Str8 Leg Runs 2 @ 100m
- 2.Speed Bounds 2 @ 100m
- 3.30m Starts (4)
- 4.100m (2 w/spikes)
Wednesday, October 21, 2026
- 1.med ball form runs (8)
- 2.10/20/30 (3)
- 3.Parachute 30s (4)
- 4.60s (2) Spikes
Saturday, October 17, 2026
- 1.5x10s (grass)
- 2.2x20s (track)
- 3.2x20s (spikes & grass)
- 4.Exer-Genie (3) (grass & runners)
- 5.30/60/90 (spikes & track)
Friday, October 16, 2026
- 1.5x10s (grass)
- 2.2x20s (track)
- 3.2x20s (spikes & grass)
- 4.Exer-Genie (3) (grass & runners)
- 5.30/60/90 (spikes & track)
Saturday, October 3, 2026
- 1.Form Runs on Track w/Hex 5x50m
- 2.70m Flys (10/20/20/20) (5)
- 3.Parachute 30s (4)
- 4.Starts on Track (8x10m)
- 5.3x30s
Saturday, September 26, 2026
- 1.Stretch & Dynamics
- 2.Skip Hops (2)
- 3.Hills (5)
- 4.Cone Acceleration
- 5.Starts & 30m (5)
- 6.Wickets
- 7.Exer-Genie
Friday, September 18, 2026
- 1.Stretch & Dynamic Warmup
- 2.Skip Jogs (2 laps, walk the curves)
- 3.5x20s (2 min break in between, on grass)
- 4.5x30s (3 min break in between, on grass)
- 5.Wickets (10 reps)
- 6.Skip Jogs (2 laps, walk the curves)
- 7.Cool Down Stretch
