Cedar Rapids Kennedy High School Girls Track and Field

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  • Home
  • Expectations
  • Coaches
  • Roster
  • Schedule
  • Training
  • Top Ten
  • Results
  • Photos
From the Kennedy coaching staff-
Off season training is about staying fit so you are ready for the hard workouts when track and field season begins. It is also about strength training so you come into the season stronger than ever before. When performing these workouts, remember do not over-do it because we are in the off-season. Try to stay on schedule as much as possible with the Running, Drills, Lifting and Core, and do your best to work around the weather. Start easy and work your way up week by week on the training. Train smart and let's begin our winning season now!!
Let's go Cougars!!
kennedy_time_trials_2020__.pdf
File Size: 192 kb
File Type: pdf
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TRACK  -  Trust   Respect   Accountability   Comittment   Kindness

Workouts Designed for Offseason Training:

    - Contact your coaches if you have any questions about offseason training 

1. Hurdles

summer_hurdles_-_kennedy_workout-1.pdf
File Size: 62 kb
File Type: pdf
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           See Drills Videos Section Below For Lead Leg, Trail Leg, and Wall Drills. 

2. Sprints

jfk_girls_warm_up_2019.pdf
File Size: 43 kb
File Type: pdf
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jfk_dynamic_sprint_warm_up_drills_2019.pdf
File Size: 40 kb
File Type: pdf
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jfk_sprint_off__season_workouts_2019.pdf
File Size: 64 kb
File Type: pdf
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3. Middle Distances

jfk_training_1-level_1_base.pdf
File Size: 89 kb
File Type: pdf
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jfk_training_5-level_2_base.pdf
File Size: 89 kb
File Type: pdf
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vvo2_training_paces.pdf
File Size: 49 kb
File Type: pdf
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warm_up_routine.pdf
File Size: 554 kb
File Type: pdf
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strength_a_routine.pdf
File Size: 1069 kb
File Type: pdf
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strength_c_routine.pdf
File Size: 693 kb
File Type: pdf
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4. Long Distances

jfk_training_1-level_1_base.pdf
File Size: 89 kb
File Type: pdf
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jfk_training_5-level_2_base.pdf
File Size: 89 kb
File Type: pdf
Download File

vvo2_training_paces.pdf
File Size: 49 kb
File Type: pdf
Download File

warm_up_routine.pdf
File Size: 554 kb
File Type: pdf
Download File

strength_a_routine.pdf
File Size: 1069 kb
File Type: pdf
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strength_c_routine.pdf
File Size: 693 kb
File Type: pdf
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5. Throws 

throws_pre-season_workout.pdf
File Size: 93 kb
File Type: pdf
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throws_medicine_ball_exercises.pdf
File Size: 243 kb
File Type: pdf
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throwers_off-season_fundamentals_.pdf
File Size: 73 kb
File Type: pdf
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6. Jumps 

7. Strength & Flexibility

crkgtf_strength_training.pdf
File Size: 136 kb
File Type: pdf
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crkgtf_dynamic_training.pdf
File Size: 356 kb
File Type: pdf
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crkgtf_dynamic_stretching.pdf
File Size: 426 kb
File Type: pdf
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crkgtf_static_stretching.pdf
File Size: 114 kb
File Type: pdf
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crkgtf_yoga_training.pdf
File Size: 111 kb
File Type: pdf
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Drills:

1. Hurdle Mobility Drills

2. Block Starts

3. Box Jumps

4. Box Jumps

5. Squat Jumps

6. Lunge Jumps

7. One Leg Hops


 9. High Jump / Long Jump Drills

 10. Hurdle Drills


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