Republic of the Philippines
Department of Education
REGION XI
Division of Davao del Sur
TRAINING MATRIX for ATHLETIC EVENTS
Date: Jan.23 -25, 2025
January 23, 2025 (Thursday) January 24, 2025 ( Friday) January 25, 2025 ( Saturday )
Physical Conditioning Skill Training Physical Conditioning
AM: (5:00-9:30 AM) AM: (5:00-9:30 AM) AM: (5:00-9:30 AM)
*Basic warm-up (Core workout) *Basic warm-up (Core workout) *Basic warm-up (Core workout)
Easy jogging 45% (30 min. jog) Drills (General) Easy jogging 45% (30 min. jog)
Drills (General) Drills (Specific) Drills (General)
Drills (Specific) Appendix B (Hard) Drills (Specific)
Appendix B Differentiated speed tests for running, throwing, and Appendix B
Cool Down Exercises (stretching) jumping. Cool Down Exercises (stretching)
Cool Down Exercises (stretching)
PM: PM: (3:00-5:00 PM) PM: PM: (3:00-5:00 PM) PM: PM: (3:00-5:00 PM)
*Basic warm up (Core workout) *Basic warm up (Core workout) *Basic warm up (Core workout)
Easy jogging 45% (15 min. jog) Easy jogging 30% (15 min. jog) Easy jogging 45% (15 min. jog)
Drills (General) Drills (General) Drills (General)
Drills (Specific) Drills (Specific) Drills (Specific)
Cool Down Exercises Cool Down Exercises Cool Down Exercises
(stretching) (stretching) (stretching)
Prepared by:
NOVELIE JOY T. ORILLA
Athletic Coach
APPENDIX A:
Drills:
Warm-up: b. 1. For all events (usual drills) Jogging:
a.1. For all events (core workout including -walk on toes c.1. Event specialization:
plunking exercises) -walk on heels c.1.1. Event:
a.2. Event specialization: -back kicks/back pedal
a.2.1. Walkathon
*Sprint/Hurdle/Jump/Throwing
-straight leg stride
-hip workout for flexibility -straight leg bounce
Easy: 2k run
(20 minutes-easy) -kangaroo (semi and fool) Hard: 5k run
(40 minutes-hard) -high knees *Miler/Walkathon
-lower extremities stretching -skip for height Easy: 3k run
(20 minutes-easy) -lounges series
(40 minutes-hard)
Hard: 10k run
-carioca
-wall exercises -carioca with slip over
a.2.2 Throwing -quick feet
NOTE:
-body weight lifting -goose step The Strength and power percentage
Pull-ups: 10 pull x2 reps (easy) -Illinois test execution per jog varies.
Pull-ups: 20 pull x3 reps (hard) b.2. Event specialization:
-core workout b.2.1. Walkathon
Curl-ups: 10 x 3 reps (easy) -normal walking: 400 m (easy)
Curl-ups: 10 x 5 reps (hard) 820 m (hard)
-modified plunking -brisk walking: 400 m (easy)
3 minutes x 2 reps (easy) 820 m (hard)
5 minutes x 3 reps (hard) -modified walking: 400 m (easy)
820 m (hard)
b.2.2 Hurdle
-Lead leg 10 reps L&R (easy)
20 reps L&R (hard
-Walking Trail Led 12 ups L&R (easy)
24 ups L&R (hard)
-Skipping Trail Leg 12 ups L&R (easy)
24 ups L&R (hard)
-Alternate Trail Leg 12 ups L&R (easy)
24 ups L&R (hard)
-Hurdle hops (42” 10x4)
APPENDIX B:
EASY HARD
Running event: Running event:
*Sprinter: *Sprinter:
-starting: 10 times -starting: 10 times
-220x3 speed test -220x5 speed test
-150x3 speed test -150x5 speed test
-100x3 40% all out speed test -100x10 60% all out speed test
-50x5 speed test -50x10 speed test
-400x2 40% all out speed test -400x2 60% all out speed work out
-420x1 40% all out speed work out -420x2 60% all out speed work out
*Long distance *Long distance
-5k time trial -5k time trial
-100x3 speed test -100x5 speed test
*Hurdles *Hurdles
-200x5 speed test/time trial -200x10 speed test/time trial
-150x3 speed test/ time trial -150x5 speed test/ time trial
-110x3 speed test/ time trial -110x5 speed test/ time trial
-50x5 speed test/ time trial -50x10 speed test/ time trial
*Walkathon *Walkathon
-400x3 full-walk time trial -400x5 full walk time trial
Jumping Event: Jumping Event:
Speed test: Speed test:
-100x3 -100x5
-50x5 -50x10
Jumping test (distance test/height test) Jumping test (distance test/height test)
Throwing event: Throwing event:
Distance test Distance test
Shot put: 10 throws Shot put: 20 throws
Discus: 10 throws Discus: 20 throws
Javeline: 10 throws Javeline: 20 throws
