#track camp

Texas Border Business

PHARR – The Pharr-San Juan-Alamo Independent School District offered free track camps during the month of June for students in 2nd-12th grade. These camps were part of the district’s annual Summer Sports Camps, which also included golf, tennis, soccer, swimming, softball and open gym for PSJA students from Kinder-12th grade.  

“Summer track is real big in the Valley…

Morning Session

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Afternoon Session

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  On Behalf of ALL the Athletes and Parents that attended The SAHC we would like to thank you…

4:30pm-6:00pm

Weightroom:

[done twice]

[10] - V-ups

Plank (20s)

Side plank (20s each side)

Glute workouts - trail leg, toe touch, 90 and up, flex the knee (15s each)

[10] - Lay on stomach and bring leg and toe in dorsiflex up to the side (each side)

Warm-up:

[2] - Laps of jogging

[2] - Laps of ins-and-outs (walk the curves and sprint the straights)

Stretching:

[using the wall, and do two sets of each]

[10] - Leg swings (both legs out in front and to the side)

[10] - Paw the track (both legs)

[10] - High knees while holding the wall

[10] - Trail leg while holding the wall

Drills: [all about 20m long, and done twice]

High knees

A-skip

B-skip

Up-back-up-down shuffle

Straight-legged shuffle

Straight-legged shuffle mixed with A-skip

Hip shuffle (right leg to the outside, right leg out in front, left leg to the outside, left leg out in front and so on..)

Workout:

[3] - 80m strides

9:30am-12:00pm

Warm-up:

[2] - Laps of jogging

[2] - Laps of ins-and-outs (walk the curves and sprint the straights)

Stretching:

Sit and spread your legs

Lay on your back, and twist your ankles into circles in and out

One leg bent and in front, the other bent and laid on the ground towards the other

Lay on your back, feet together and move ankles side to side

Lay on your back, grab one of your legs, bend it and put it to your chest (both legs individually and together)

Hug your leg

[using the wall, and do two sets of each]

[10] - Leg swings (both legs out in front and to the side)

[10] - Paw the track (both legs)

[10] - High knees while holding the wall

[10] - Trail leg while holding the wall

Workout:

Loosely run a football field length and back

Walk and stretch your leg out backwards half way, stride the other half, and run loosely back

[using five hurdles that are 20m apart]

[2] - High knees over each hurdle

[2] - Striding over each hurdle

2:00pm-4:00pm

Warm-up:

[2] - Laps of jogging

[2] - Laps of ins-and-outs (walk the curves and sprint the straights)

Stretching:

[using the wall, and do two sets of each]

[10] - Leg swings (both legs out in front and to the side)

[10] - Paw the track (both legs)

[10] - High knees while holding the wall

[10] - Trail leg while holding the wall

Workout:

[4] - 80m strides, jogging back each time

[using hurdles in a row at the lowest notch, and all exercises done twice]

Over each one separately

Over each one without stopping

Over one hurdle, stop, back up one hurdle, over two hurdles without stopping, back up one hurdle, over two hurdles without stopping, and so forth

Using a ball held over the head, over the hurdles facing one side and then, the other

Straight leg shuffle over the hurdles

[on the track]

9:30am-12:30pm

Warm-up:

[2] - Laps of jogging

[2] - Laps of ins-and-outs (walk the curves and sprint the straights)

Stretching:

Feet together and touch your toes

Right over left (both sides)

Spread (both sides and middle)

Butterfly

Hug the knee (both sides)

Pretzel (both sides)

Calf stretch on the wall (both sides)

[using the wall, and do two sets of each]

[10] - Leg swings (both legs out in front and to the side)

[10] - Paw the track (both legs)

[10] - High knees while holding the wall

Drills: [all about 20m long, and done twice]

High knees

A-skip

B-skip

Up-back-up-down shuffle

Straight-legged shuffle

Straight-legged shuffle mixed with A-skip

Hip shuffle (right leg to the outside, right leg out in front, left leg to the outside, left leg out in front and so on..)

Build up

Workout:

[4] - Stride lunge jumps (normally 20m)

Lunges up to about 1/4 of stairs

Lunges up to about 1/2 of stairs

Lunges up to the top of the stairs

3:00pm-6:00pm

Warm-up:

[2] - Laps of jogging

[2] - Laps of ins-and-outs (walk the curves and sprint the straights)

Stretching:

Feet together and touch your toes

Right over left (both sides)

Spread (both sides and middle)

Butterfly

Hug the knee (both sides)

Pretzel (both sides)

Calf stretch on the wall (both sides)

[10] - Leg swings (both legs out in front and to the side)

[10] - Paw the track (both legs)

[10] - High knees while holding the wall

Drills: [all about 20m long, and done twice]

High knees

A-skip

B-skip

Karaoke

Straight-legged shuffle

Straight-legged shuffle mixed with A-skip

Hip shuffle (right leg to the outside, right leg out in front, left leg to the outside, left leg out in front and so on..)

Build up

Workout:

[1] - 300m sprint (at 200m mark, be at around 35s)

(at around this time, Coach Bolden talked to us for awhile)

[3] - 80m strides

[2] - 200m sprints at 75%

Cool down: