Syllabus

Track and Field In-Person Training Guidelines

Practice Participation – In order to participate in Track and Field in-person workouts, athletes are asked to submit the following:
– Complete the 8 to 18 registration for athletes.
– Provide proof of a negative COVID-19 test.
– Complete participation waiver.

Team Entrance and Exit – Enter at the track-level gate on Peck. Athletes must wear mask and keep their 6 ft social distance on sidewalk markers while waiting to enter the facility. Coaches will check athletes’ green screen and then escort them to their group area in the stadium. Athletes will exit out of the same area when workout is completed.

Practice Starts WEDNESDAY, November 4, 2020

  • Group A / Group PV / Group D will start Wednesday 11/4/20
  • Group B / Group C / Group E will start Thursday 11/5/20

Practice Days and Times
Group (A) 2:45pm – 4:00pm Monday and Wednesday / Group (B) 2:45pm 4:00pm – Tuesday and Thursday

Group (PV) 3:00pm – 4:15pm Monday and Wednesday / Group (C) 3:00pm 4:15pm – Tuesday and Thursday

Group (D) 3:15pm – 4:30pm Monday and Wednesday / Group (E) 3:15pm – 4:30pm – Tuesday and Thursday

Coaches:
Coach Moe Russell
Coach Natasha Vega
Coach Samantha Ealy
Coach Steve Singiser
Coach Tessa Chan
Coach Murray Mead
Coach Olivia Vega

Number of Training Groups
Group A / Group B / Group C / Group D (Coaches and Groups will be added as needed)

Training Group Size – 12 max per Group Group Meeting Area – Groups will use the 4 corners of the track for meeting area.

Group A- 400m Start Line / Group B- 300m Start Line / Group C- 200m Start Line / Group D- 100m Start Line

Each area will have social distance markings with black tape. Each mark will be 8ft apart for athlete spacing. Stretching and Formwork drills will happen in group areas.

“At-Home” Track Days – On the days athletes are not scheduled for in-person workouts, athlete will have an at-home strength / fitness plan to complete that will be updated every 4 weeks. (See below)

6ft Distancing and Masks – Athletes will be instructed on a daily basis to wear their mask at all times. There will be some exceptions based on running workouts. In those cases athletes will follow LA County Health approved guidelines and have approval from school administration. Athletes will keep their 6ft Distance during all workouts. Failure to do so will result in removal from practice.

Workout Areas – Areas of training will change each day depending on the groups. Here are the main areas we will use during our workouts: Track, Stairs, and Turf.

Workout Lanes – All Drills and Workout on track will be in the Even Lanes only while keeping 6ft social distancing. Lanes 2 – 4 – 6 – 8

Equipment – No track and field equipment will be used during this time.

Sanitizer, Towels, and Beverage – All athletes will bring their own supplies and will be instructed to use their sanitizer before the workout, after any equipment use, and before leaving practice. No sharing of beverages or towels.

Restroom Location – The History Building (Brick Building) will have restrooms open, but no more than 1 athlete at a time will be allowed to go to the restroom during practice. Protocols for hand-washing and sanitizing will be enforced for these athletes.

At Home Workout Daily Form Work Drills
Complete these drills at a total distance of 50m there and back (25m each way). Focus on using proper form and technique.
1 Walking Lunges
2 Walking High Knees
3 Running High Knees
4 A-Skips
5 B-Skips
6 Skipping for Height
7 Lunges w/ upper body Twist
8 Lateral Shuffle
9 Quick Feet Karaoke (low knees)
10 Double Leg Hop
11 Karaoke (High knees)
12 Leg kicks (aka Stretches)
13 Hammy Scoops

Body Weight Exercises
All of the exercises require no use of equipment. Please complete twice a week and follow all sets / reps. Rest as much as needed between sets.

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