High School Track and Field Pre-Season and In-Season Home Strength Program

This strength program is designed as a program that everyone can do with the team or on their own. You will only need a band and a step to complete the whole program. Take your time and focus on your control during these exercises. Quality and form is key!

Perform the exercises below in circuits. Complete 1 set of each exercise in the circuit, then take a 30-60 second break, if needed. Repeat that circuit 2 more times for a total of 3 sets of each exercise. After the completion of 3 sets in the circuit, take a 1-2 min. break, and then complete circuit 2 and 3 in the same fashion.

Circuit 1

Single Leg Squat / Reverse Step Down – 3 x 10 each leg

Stand on a low step or box. Slowly lower one leg behind you and lightly tap your foot on the ground. Focus on keeping your knee and foot on the step pointing straight ahead.

Train Track Backwards Band Walk – 3 x 25 feet Place a band around your arches. Tighten your core, bend your knees lightly, and stretch the band. Keep your feet parallel and straight. Quickly but light on your feet move backwards maintaining the tension on the band.

Sideways Band Walk – 3 x 25 feet each direction

Place a band around the balls of your feet. Slowly walk sideways with your knees bent. Keep your feet straight and core tight.

Dorsiflexion/Toe Band Pull Backs – 3 x 15 each side

Sit on the ground and either have someone hold the end of your band or place it around a firm object, such as a table leg. Place the band around the top of your foot and pull your foot/toes toward your shin. Slowly release your foot.

Circuit 2

Banded Knee Drives – 3 x 10 each side

Stand on one leg and balance with the band around the arches of your feet. Quickly drive the knee that is in the air up, keeping your toes pointing up. Keep your core tight and drive your arms at the same time like you were running. Pause when your knee is elevated.

Train Track Backwards Band Walk – 3 x 25 feet

Place a band around your arches. Tighten your core, bend your knees lightly, and stretch the band. Keep your feet parallel and straight. Quickly but light on your feet move backwards maintaining the tension on the band.

Dying Bug with Resisted Leg Reaching – 3 x 10 slowly alternating each side

Place a band around your feet. On your back, tighten your abdominals and lightly flatten your back to the ground. Raise your legs in the air so your hips and knees are at 90 degrees. Slowly stretch the band and straight one leg at a time. Be sure to maintain an active core and your back in place.

Circuit 3

Lunge with Arm Movement – 3 x 10 each leg

Perform a lunge focusing more load on the lead leg. Keep your core tight and drive your arms like you are running. Focus on foot and knee pointing straight ahead with each lunge.

In Line Band Walk with Kick Outs – 3 x 10 Ft forward and backwards

Place the band around your ankles and stand tall with your core tight. Keep the tension on the band and slowly walk forward on a line, like you were walking on a balance beam. Each time your leg is out to the side, person 3 small tugs on the band. Go slow and focus on your balance.

Single Leg Bridge with Band Resistance – 3 x 10 each leg

Place a band around your knees. On your back with knees bent up, straighten one leg in front of you. Tighten your stomach and lightly flatten your back to the ground. Focus on squeezing your glute/butt on the down leg and lifting your hips off the ground. Be cautious not to over arch your back.

All exercises should be pain free during and after. If you have pain, stop and please report to your coach.

If you have any questions, feel free to reach out directly to Dan through the contact information below. We are happy to help!

Dan Frey PT, DPT, CMP, CSCS

dfrey@finishstrongpt.com

207-298-1439