TRAINING MATRIX FOR ATHLETIC

100M AND 200M DASH EVENTS

FEBRUARY 17 FEBRUARY18 FEBRUARY 19 FEBRUARY 20 FEBRUARY 21
Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk
Flexibility Flexibility Flexibility Stretching Stretching
Stretching Stretching Stretching
Endurance Endurance Endurance Jogging Jogging
Jogging Jogging Jogging
Performing the Performing the Performing the Performing the Performing the
following drills: following drills: following drills: following drills: following drills:

Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Bodyweight exercises:
 Squats,  Squats,  Squats,  Squats,  Squats,
 Lunges  Lunges  Lunges  Lunges  Lunges
 Core workout  Core workout  Core workout  Core workout  Core workout
 Curl-ups  Curl-ups  Curl-ups  Curl-ups  Curl ups
 Push-up  Push-up  Push-up  Push-up  Push-up
 Planks  Planks  Planks  Planks  Planks
Break Break Break Break Break
Speed Work (short Speed Work (short Speed Work (short Speed Work (short Speed Work (short
sprint) sprint) sprint) sprint) sprint)
 6x30m sprint  6x30m sprint  6x30m sprint  6x30m sprint  6x30m sprint
Sprint Technique drills Sprint Technique drills Sprint Technique drills
 Focus on form:  Focus on form:  Focus on form: Sprint Technique drills
 high knees  high knees  high knees Sprint Technique drills  Focus on form:
 butt kicks  butt kicks  butt kicks  Focus on form:  high knees
 high knees  butt kicks
 butt kicks

Cool down Cool down Cool down Cool down Cool down

Flexibility Flexibility Flexibility Flexibility Flexibility

Page 1 of 24
 Stretching Stretching Stretching Stretching Stretching
Jogging Jogging Jogging Jogging Jogging
Muscular Strength Muscular Strength Muscular Strength Muscular Strength
Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Rest/Active Recovery
 Squats,  Squats,  Squats,  Squats,
 Lunges  Lunges  Lunges  Lunges Light Walking/Totally
 Core workout  Core workout  Core workout  Core workout Rest
 Curl-ups  Curl-ups  Curl-ups  Curl-ups
 Push-up  Push-up  Push-up  Push-up
 Planks  Planks  Planks Planks
Break Break Break Break Break
Sprint Technique drills Sprint Technique drills Sprint Technique drills Sprint Technique drills Sprint Technique drills
 Focus on form:  Focus on form:  Focus on form:  Focus on form:  Focus on form:
 high knees  high knees  high knees  high knees  high knees

 4x100  4x100  4x100  4x100  First 100m run

and 200m run
 4x200  4x200  4x200  4x200 will be recorded
for tracking
 3-4 [Link]  3-4 [Link]  3-4 [Link]  3-4 [Link] speed)
between sprint between sprint between sprint between sprint
 4x100

 4x200
Cool down Cool down Cool down Cool down Cool down

Page 2 of 24
 100M AND 200M DASH EVENTS
FEBRUARY 22 FEBRUARY23 FEBRUARY 24 FEBRUARY 25 FEBRUARY 26
Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk
Flexibility Flexibility Flexibility Stretching Stretching
Stretching Stretching Stretching
Endurance Endurance Endurance Jogging Jogging
Jogging Jogging Jogging
Performing the Performing the Performing the Performing the Performing the
following drills: following drills: following drills: following drills: following drills:

Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Bodyweight exercises:
 Squats,  Squats,  Squats,  Squats,  Squats,
 Lunges  Lunges  Lunges  Lunges  Lunges
 Core workout  Core workout  Core workout  Core workout  Core workout
 Curl-ups  Curl-ups  Curl-ups  Curl-ups  Curl ups
 Push-up  Push-up  Push-up  Push-up  Push-up
 Planks  Planks  Planks  Planks  Planks

Break Break Break Break Break

Speed Work (short Speed Work (short Speed Work (short Speed Work (short Speed Work (short
sprint) sprint) sprint) sprint) sprint)
 6x30m sprint  6x30m sprint  6x30m sprint  6x30m sprint  6x30m sprint
Sprint Technique drills Sprint Technique drills Sprint Technique drills
 Focus on form:  Focus on form:  Focus on form: Sprint Technique drills
 high knees  high knees  high knees Sprint Technique drills  Focus on form:
 butt kicks  butt kicks  butt kicks  Focus on form:  high knees
 high knees  butt kicks
 butt kicks

Cool down Cool down Cool down Cool down Cool down

Page 3 of 24
 Flexibility Flexibility Flexibility Flexibility Flexibility
Stretching Stretching Stretching Stretching Stretching
Jogging Jogging Jogging Jogging Jogging
Muscular Strength Muscular Strength Muscular Strength Muscular Strength
Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Rest/Active Recovery
 Squats,  Squats,  Squats,  Squats,
 Lunges  Lunges  Lunges  Lunges Light Walking/Totally
 Core workout  Core workout  Core workout  Core workout Rest
 Curl-ups  Curl-ups  Curl-ups  Curl-ups
 Push-up  Push-up  Push-up  Push-up
 Planks  Planks  Planks Planks
Break Break Break Break Break
Sprint Technique drills Sprint Technique drills Sprint Technique drills Sprint Technique drills Sprint Technique drills
 Focus on form:  Focus on form:  Focus on form:  Focus on form:  Focus on form:
 high knees  high knees  high knees  high knees  high knees

 4x100  4x100  4x100  4x100  First 100m run

and 200m run
 4x200  4x200  4x200  4x200 will be recorded
for tracking
 3-4 [Link]  3-4 [Link]  3-4 [Link]  3-4 [Link] speed)
between sprint between sprint between sprint between sprint
 4x100

 4x200

Cool down Cool down Cool down Cool down Cool down

Page 4 of 24
 100M AND 200M DASH EVENTS
FEBRUARY 27 FEBRUARY 28 MARCH 01 MARCH 02 MARCH 03 MARCH 04
Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk
Flexibility Flexibility Flexibility Stretching Stretching Flexibility
Stretching Stretching Stretching Stretching
Endurance Endurance Endurance Jogging Jogging Endurance
Jogging Jogging Jogging Jogging
Performing the Performing the Performing the Performing the Performing the Performing the
following drills: following drills: following drills: following drills: following drills: following drills:

Bodyweight Bodyweight Bodyweight Bodyweight Bodyweight Bodyweight

exercises: exercises: exercises: exercises: exercises: exercises:
 Squats,  Squats,  Squats,  Squats,  Squats,  Squats,
 Lunges  Lunges  Lunges  Lunges  Lunges  Lunges
 Core  Core  Core  Core  Core  Core
workout workout workout workout workout workout
 Curl-ups  Curl-ups  Curl-ups  Curl-ups  Curl ups  Curl-ups
 Push-up  Push-up  Push-up  Push-up  Push-up  Push-up
 Planks  Planks  Planks  Planks  Planks  Planks
Break Break Break Break Break Break
Speed Work (short Speed Work (short Speed Work (short Speed Work (short Speed Work (short Speed Work (short
sprint) sprint) sprint) sprint) sprint) sprint)
 6x30m  6x30m  6x30m  6x30m  6x30m  6x30m
sprint sprint sprint sprint sprint sprint
Sprint Technique Sprint Technique Sprint Technique Sprint Technique
drills drills drills Sprint Technique drills
 Focus on  Focus on  Focus on Sprint Technique drills  Focus on
form: form: form: drills  Focus on form:
 high knees  high knees  high knees  Focus on form:  high knees
 butt kicks  butt kicks  butt kicks form:  high knees butt kicks
 high knees  butt kicks
 butt kicks

Page 5 of 24
 Cool down Cool down Cool down Cool down Cool down Cool down

Flexibility Flexibility Flexibility Flexibility Flexibility Flexibility

Stretching Stretching Stretching Stretching Stretching Stretching
Jogging Jogging Jogging Jogging Jogging Jogging
Muscular Strength Muscular Strength Muscular Strength Muscular Strength Muscular Strength
Bodyweight Bodyweight Bodyweight Bodyweight Rest/Active Bodyweight
exercises: exercises: exercises: exercises: Recovery exercises:
 Squats,  Squats,  Squats,  Squats,  Squats,
 Lunges  Lunges  Lunges  Lunges Light  Lunges
 Core  Core  Core  Core Walking/Totally  Core
workout workout workout workout Rest workout
 Curl-ups  Curl-ups  Curl-ups  Curl-ups  Curl-ups
 Push-up  Push-up  Push-up  Push-up  Push-up
 Planks  Planks  Planks Planks Planks
Break Break Break Break Break Break
Sprint Technique Sprint Technique Sprint Technique Sprint Technique Sprint Technique Sprint Technique
drills drills drills drills drills drills
 Focus on  Focus on  Focus on  Focus on  Focus on  Focus on
form: form: form: form: form: form:
 high knees  high knees  high knees  high knees  high knees  high knees
 4x100  4x100  4x100  4x100  First 100m  4x100
 4x200  4x200  4x200  4x200 run and  4x200
 3-4 [Link]  3-4 [Link]  3-4 [Link]  3-4 [Link] 200m run 3-4 [Link]
between between between between will be between sprint
sprint sprint sprint sprint recorded for
tracking
speed)
 4x100
 4x200
Cool down Cool down Cool down Cool down Cool down Cool down

Page 6 of 24
 JAVELIN THROW
FEBRUARY 17 FEBRUARY18 FEBRUARY 19 FEBRUARY 20 FEBRUARY 21
Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk
Flexibility Flexibility Flexibility Stretching Stretching
Stretching Stretching Stretching
Endurance Endurance Endurance Jogging Jogging
Jogging Jogging Jogging
Performing the Performing the Performing the Performing the Performing the
following drills: following drills: following drills: following drills: following drills:

Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Bodyweight exercises:
 Squats,  Squats,  Squats,  Squats,  Squats,
 Lunges  Lunges  Lunges  Lunges  Lunges
 Core workout  Core workout  Core workout  Core workout  Core workout
 Curl-ups  Curl-ups  Curl-ups  Curl-ups  Curl ups
 Push-up  Push-up  Push-up  Push-up  Push-up
 Planks  Planks  Planks  Planks  Planks
Break Break Break Break Break
Javelin Javelin Javelin Javelin Javelin
Throw technique drill Throw technique drill Throw technique drill Throw technique drill Throw technique drill
4x throws 4x throws 4x throws 4x throws 4x throws
2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest
between throw between throw between each throw between throw between throw
Cool down Cool down Cool down Cool down Cool down

Flexibility Flexibility Flexibility Flexibility Flexibility

Stretching Stretching Stretching Stretching Stretching
Jogging Jogging Jogging Jogging Jogging
 Full-body  Full-body  Full-body  Full-body
strength strength strength strength Rest/Active Recovery
workout: workout: workout: workout:
 Squats (4 sets of  Squats (4 sets of  Squats (4 sets of  Squats (4 sets of Light Walking/Totally

Page 7 of 24
 8) 8) 8) 8) Rest
 Deadlifts (4 sets  Deadlifts (4 sets  Deadlifts (4 sets  Deadlifts (4 sets
of 6) of 6) of 6) of 6)
 Lunges (3 sets  Lunges (3 sets  Lunges (3 sets  Lunges (3 sets
of 8 per leg) of 8 per leg) of 8 per leg) of 8 per leg)
 Bench press (3 Bench press (3  Bench press (3  Bench press (3
sets of 8) sets of 8) sets of 8) sets of 8)
Break Break Break Break Break
Javelin Throw Javelin Throw Javelin Throw Javelin Throw Javelin Throw
technique drill technique drill technique drill technique drill technique drill
4x throws 4x throws 4x throws 4x throws 4x throws
2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest
between throw between throw between throw between throw between throw
(Each throw will be
recorded for tracking
progress)

Cool down Cool down Cool down Cool down Cool down

Page 8 of 24
 JAVELIN THROW
FEBRUARY 22 FEBRUARY 23 FEBRUARY 24 FEBRUARY 25 FEBRUARY 26
Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk
Flexibility Flexibility Flexibility Stretching Stretching
Stretching Stretching Stretching
Endurance Endurance Endurance Jogging Jogging
Jogging Jogging Jogging
Performing the Performing the Performing the Performing the Performing the
following drills: following drills: following drills: following drills: following drills:

Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Bodyweight exercises:
 Squats,  Squats,  Squats,  Squats,  Squats,
 Lunges  Lunges  Lunges  Lunges  Lunges
 Core workout  Core workout  Core workout  Core workout  Core workout
 Curl-ups  Curl-ups  Curl-ups  Curl-ups  Curl ups
 Push-up  Push-up  Push-up  Push-up  Push-up
 Planks  Planks  Planks  Planks  Planks
Break Break Break Break Break
Javelin Javelin Javelin Javelin Javelin
Throw technique drill Throw technique drill Throw technique drill Throw technique drill Throw technique drill
4x throws 4x throws 4x throws 4x throws 4x throws
2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest
between throw between throw between each throw between throw between throw
Cool down Cool down Cool down Cool down Cool down

Flexibility Flexibility Flexibility Flexibility Flexibility

Stretching Stretching Stretching Stretching Stretching
Jogging Jogging Jogging Jogging Jogging
Muscular Strength Muscular Strength Muscular Strength Muscular Strength
Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Rest/Active Recovery
 Squats,  Squats,  Squats,  Squats,
 Lunges  Lunges  Lunges  Lunges Light Walking/Totally

Page 9 of 24
  Core workout  Core workout  Core workout  Core workout Rest
 Curl-ups  Curl-ups  Curl-ups  Curl-ups
 Push-up  Push-up  Push-up  Push-up
 Planks  Planks  Planks Planks
Break Break Break Break Break
Javelin Throw technique Javelin Throw technique Javelin Throw technique Javelin Throw technique
drill drill drill drill Javelin Throw technique
4x throws 4x throws 4x throws 4x throws drill
2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 4x throws
between throw between throw between throw betweenthrow 2-3 minutes rest
between throw
(Each throw will be
recorded for tracking
progress)

Cool down Cool down Cool down Cool down Cool down

Page 10 of 24
 JAVELIN THROW
FEBRUARY 27 FEBRUARY 28 MARCH 01 MARCH 02 MARCH 03 MARCH 04
Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk
Flexibility Flexibility Flexibility Stretching Stretching Flexibility
Stretching Stretching Stretching Stretching
Endurance Endurance Endurance Jogging Jogging Endurance
Jogging Jogging Jogging Jogging
Performing the Performing the Performing the Performing the Performing the Performing the
following drills: following drills: following drills: following drills: following drills: following drills:

Bodyweight Bodyweight Bodyweight Bodyweight Bodyweight Bodyweight

exercises: exercises: exercises: exercises: exercises: exercises:
 Squats,  Squats,  Squats,  Squats,  Squats,  Squats,
 Lunges  Lunges  Lunges  Lunges  Lunges  Lunges
 Core  Core  Core  Core  Core  Core
workout workout workout workout workout workout
 Curl-ups  Curl-ups  Curl-ups  Curl-ups  Curl ups  Curl-ups
 Push-up  Push-up  Push-up  Push-up  Push-up  Push-up
 Planks  Planks  Planks  Planks  Planks  Planks

Break Break Break Break Break Break

Javelin Javelin Javelin Javelin Javelin Javelin
Throw technique Throw technique Throw technique Throw technique Throw technique Throw technique
drill drill drill drill drill drill
4x throws 4x throws 4x throws 4x throws 4x throws 4x throws
2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest
between throw between throw between each throw between throw between throw between throw
Cool down Cool down Cool down Cool down Cool down Cool down

Flexibility Flexibility Flexibility Flexibility Flexibility Flexibility

Stretching Stretching Stretching Stretching Stretching Stretching

Page 11 of 24
 Jogging Jogging Jogging Jogging Jogging Jogging
Muscular Strength Muscular Strength Muscular Strength Muscular Strength Muscular Strength
Bodyweight Bodyweight Bodyweight Bodyweight Rest/Active Bodyweight
exercises: exercises: exercises: exercises: Recovery exercises:
 Squats,  Squats,  Squats,  Squats,  Squats,
 Lunges  Lunges  Lunges  Lunges Light  Lunges
 Core  Core  Core  Core Walking/Totally  Core
workout workout workout workout Rest workout
 Curl-ups  Curl-ups  Curl-ups  Curl-ups  Curl-ups
 Push-up  Push-up  Push-up  Push-up  Push-up
 Planks  Planks  Planks Planks Planks
Break Break Break Break Break Break
Javelin Throw Javelin Throw Javelin Throw Javelin Throw Javelin Throw
technique drill technique drill technique drill technique drill Javelin Throw technique drill
4x throws 4x throws 4x throws 4x throws technique drill 4x throws
2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 4x throws 2-3 minutes rest
between throw between throw between throw betweenthrow 2-3 minutes rest between throw
between throw
(Each throw will be
recorded for
tracking progress)

Cool down Cool down Cool down Cool down Cool down Cool down

Page 12 of 24
 DISCUS THROW
FEBRUARY 17 FEBRUARY18 FEBRUARY 19 FEBRUARY20 FEBRUARY 21
Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk
Flexibility Flexibility Flexibility Stretching Stretching
Stretching Stretching Stretching
Endurance Endurance Endurance Jogging Jogging
Jogging Jogging Jogging
Performing the Performing the Performing the Performing the Performing the
following drills: following drills: following drills: following drills: following drills:

Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Bodyweight exercises:
 Squats,  Squats,  Squats,  Squats,  Squats,
 Lunges  Lunges  Lunges  Lunges  Lunges
 Core workout  Core workout  Core workout  Core workout  Core workout
 Curl-ups  Curl-ups  Curl-ups  Curl-ups  Curl ups
 Push-up  Push-up  Push-up  Push-up  Push-up
 Planks  Planks  Planks  Planks  Planks

Break Break Break Break Break

Discus Discus Discus Discus Discus
Throw technique drill Throw technique drill Throw technique drill Throw technique drill Throw technique drill
4x throws 4x throws 4x throws 4x throws 4x throws
2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest
between throw between throw between each throw between throw between throw
Cool down Cool down Cool down Cool down Cool down

Flexibility Flexibility Flexibility Flexibility Flexibility

Stretching Stretching Stretching Stretching Stretching
Jogging Jogging Jogging Jogging Jogging
 Full-body  Full-body  Full-body  Full-body
strength strength strength strength Rest/Active Recovery

Page 13 of 24
 workout: workout: workout: workout:
 Squats (4 sets of  Squats (4 sets of  Squats (4 sets of  Squats (4 sets of Light Walking/Totally
8) 8) 8) 8) Rest
 Deadlifts (4 sets  Deadlifts (4 sets  Deadlifts (4 sets  Deadlifts (4 sets
of 6) of 6) of 6) of 6)
 Lunges (3 sets  Lunges (3 sets  Lunges (3 sets  Lunges (3 sets
of 8 per leg) of 8 per leg) of 8 per leg) of 8 per leg)
Bench press (3  Bench press (3  Bench press (3  Bench press (3
sets of 8) sets of 8) sets of 8) sets of 8)
Break Break Break Break Break
Discus Throw technique Discus Throw technique Discus Throw technique Discus Throw technique Discus Throw technique
drill drill drill drill drill
4x throws 4x throws 4x throws 4x throws 4x throws
2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest
between throw between throw between throw between throw between throw
(Each throw will be
recorded for tracking
progress)

Cool down Cool down Cool down Cool down Cool down

DISCUS THROW

Page 14 of 24
 FEBRUARY 22 FEBRUARY 23 FEBRUARY 24 FEBRUARY25 FEBRUARY 26
Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk
Flexibility Flexibility Flexibility Stretching Stretching
Stretching Stretching Stretching
Endurance Endurance Endurance Jogging Jogging
Jogging Jogging Jogging
Performing the Performing the Performing the Performing the Performing the
following drills: following drills: following drills: following drills: following drills:

Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Bodyweight exercises: Bodyweight exercises:
 Squats,  Squats,  Squats,  Squats,  Squats,
 Lunges  Lunges  Lunges  Lunges  Lunges
 Core workout  Core workout  Core workout  Core workout  Core workout
 Curl-ups  Curl-ups  Curl-ups  Curl-ups  Curl ups
 Push-up  Push-up  Push-up  Push-up  Push-up
 Planks  Planks  Planks  Planks  Planks
Break Break Break Break Break
Discus Discus Discus Discus Discus
Throw technique drill Throw technique drill Throw technique drill Throw technique drill Throw technique drill
4x throws 4x throws 4x throws 4x throws 4x throws
2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest
between throw between throw between each throw between throw between throw
Cool down Cool down Cool down Cool down Cool down

Flexibility Flexibility Flexibility Flexibility Flexibility

Stretching Stretching Stretching Stretching Stretching
Jogging Jogging Jogging Jogging Jogging
 Full-body  Full-body  Full-body  Full-body
strength strength strength strength Rest/Active Recovery
workout: workout: workout: workout:
 Squats (4 sets of  Squats (4 sets of  Squats (4 sets of  Squats (4 sets of Light Walking/Totally
8) 8) 8) 8) Rest
 Deadlifts (4 sets  Deadlifts (4 sets  Deadlifts (4 sets  Deadlifts (4 sets

Page 15 of 24
 of 6) of 6) of 6) of 6)
 Lunges (3 sets  Lunges (3 sets  Lunges (3 sets  Lunges (3 sets
of 8 per leg) of 8 per leg) of 8 per leg) of 8 per leg)
 Bench press (3  Bench press (3  Bench press (3  Bench press (3
sets of 8) sets of 8) sets of 8) sets of 8)
Break Break Break Break Break
Discus Throw technique Discus Throw technique Discus Throw technique Discus Throw technique Discus Throw technique
drill drill drill drill drill
4x throws 4x throws 4x throws 4x throws 4x throws
2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest
between throw between throw between throw between throw between throw
(Each throw will be
recorded for tracking
progress)

Cool down Cool down Cool down Cool down Cool down

DISCUS THROW
FEBRUARY 27 FEBRUARY 28 MARCH 01 MARCH 02 MARCH 03 MARCH 04

Page 16 of 24
 Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk
Flexibility Flexibility Flexibility Stretching Stretching Flexibility
Stretching Stretching Stretching Stretching
Endurance Endurance Endurance Jogging Jogging Endurance
Jogging Jogging Jogging Jogging
Performing the Performing the Performing the Performing the Performing the Performing the
following drills: following drills: following drills: following drills: following drills: following drills:

Bodyweight Bodyweight Bodyweight Bodyweight Bodyweight Bodyweight

exercises: exercises: exercises: exercises: exercises: exercises:
 Squats,  Squats,  Squats,  Squats,  Squats,  Squats,
 Lunges  Lunges  Lunges  Lunges  Lunges  Lunges
 Core  Core  Core  Core  Core  Core
workout workout workout workout workout workout
 Curl-ups  Curl-ups  Curl-ups  Curl-ups  Curl ups  Curl-ups
 Push-up  Push-up  Push-up  Push-up  Push-up  Push-up
 Planks  Planks  Planks  Planks  Planks  Planks

Break Break Break Break Break Break

Discus Discus Discus Discus Discus Discus
Throw technique Throw technique Throw technique Throw technique Throw technique Throw technique
drill drill drill drill drill drill
4x throws 4x throws 4x throws 4x throws 4x throws 4x throws
2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest
between throw between throw between each throw between throw between throw between throw

Cool down Cool down Cool down Cool down Cool down Cool down

Flexibility Flexibility Flexibility Flexibility Flexibility Flexibility

Page 17 of 24
 Stretching Stretching Stretching Stretching Stretching Stretching
Jogging Jogging Jogging Jogging Jogging Jogging
 Full-body  Full-body  Full-body  Full-body  Full-body
strength strength strength strength Rest/Active strength
workout: workout: workout: workout: Recovery workout:
 Squats (4  Squats (4  Squats (4  Squats (4  Squats (4
sets of 8) sets of 8) sets of 8) sets of 8) Light sets of 8)
 Deadlifts (4  Deadlifts (4  Deadlifts (4  Deadlifts (4 Walking/Totally  Deadlifts (4
sets of 6) sets of 6) sets of 6) sets of 6) Rest sets of 6)
 Lunges (3  Lunges (3  Lunges (3  Lunges (3  Lunges (3
sets of 8 per sets of 8 per sets of 8 per sets of 8 per sets of 8 per
leg) leg) leg) leg) leg)
 Bench  Bench  Bench Bench press (3 sets Bench press (3 sets
press (3 sets press (3 sets press (3 sets of 8) of 8)
of 8) of 8) of 8)
Break Break Break Break Break Break
Discus Throw Discus Throw Discus Throw Discus Throw Discus Throw Discus Throw
technique drill technique drill technique drill technique drill technique drill technique drill
4x throws 4x throws 4x throws 4x throws 4x throws 4x throws
2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest 2-3 minutes rest
between throw between throw between throw between throw between throw between throw
(Each throw will be
recorded for (First and second
tracking progress) throw will be
recorded for
tracking progress)

Cool down Cool down Cool down Cool down Cool down Cool down

SHOT PUT
FEBRUARY 17 FEBRUARY18 FEBRUARY 19 FEBRUARY 20 FEBRUARY 21
Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk

Page 18 of 24
 Flexibility Flexibility Flexibility Stretching Stretching
Stretching Stretching Stretching
Endurance Endurance Endurance Jogging Jogging
Jogging Jogging Jogging
Performing the Performing the Performing the Performing the Performing the
following drills: following drills: following drills: following drills: following drills:
 Speed training:  Speed training:  Speed training:  Speed training:  Speed training:
4x30m sprints 4x30m sprints 4x30m sprints 4x30m sprints 4x30m sprints
 Core work: 3 sets  Core work: 3 sets  Core work: 3 sets  Core work: 3 sets  Core work: 3 sets
of 30-second of 30-second of 30-second of 30-second of 30-second
planks, 3x15 sit- planks, 3x15 sit- planks, 3x15 sit- planks, 3x15 sit- planks, 3x15 sit-
ups ups ups ups ups
 Push up  Push up  Push up  Push up  Push up
 Curl-ups  Curl-ups  Curl-ups  Curl-ups  Curl-ups

Break Break Break Break Break

Shot Put Technique Shot Put Technique Shot Put Technique Shot Put Technique Shot Put Technique
Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or
rotational method) rotational method) rotational method) rotational method) rotational method)
 4 sets of 5 throws  4 sets of 5 throws  4 sets of 5 throws  4 sets of 5 throws  4 sets of 5 throws
(focus on form, (focus on form, (focus on form, (focus on form, (focus on form,
smoothness) smoothness) smoothness) smoothness) smoothness)
Cool down Cool down Cool down Cool down Cool down

Flexibility Flexibility Flexibility Flexibility Flexibility

Stretching Stretching Stretching Stretching Stretching
Jogging Jogging Jogging Jogging Jogging
Muscular Muscular Muscular Muscular
Strength: Strength: Strength: Strength: Rest/Active Recovery
 Squats (4 sets of  Squats (4 sets of  Squats (4 sets of  Squats (4 sets of
8) 8) 8) 8) Light Walking/Totally
 Deadlifts (4 sets  Deadlifts (4 sets  Deadlifts (4 sets  Deadlifts (4 sets Rest
of 6) of 6) of 6) of 6)

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  Lunges (3 sets  Lunges (3 sets  Lunges (3 sets  Lunges (3 sets
of 10 each leg) of 10 each leg) of 10 each leg) of 10 each leg)
 Bench Press (4 Bench Press (4 Bench Press (4 Bench Press (4 sets of
sets of 8) sets of 8) sets of 8) 8)
Break Break Break Break Break
Shot Put Technique Shot Put Technique Shot Put Technique Shot Put Technique Shot Put Technique
Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or
rotational method) rotational method) rotational method) rotational method) rotational method)
 4 sets of 5 throws  4 sets of 5 throws  4 sets of 5 throws  4 sets of 5 throws  4 sets of 5 throws
(focus on form, (focus on form, (focus on form, (focus on form, (focus on form,
smoothness) smoothness) smoothness) smoothness) smoothness)
First and Second Throw
will be recorded for
tracking Progress
Cool down Cool down Cool down Cool down Cool down

SHOT PUT
FEBRUARY 22 FEBRUARY 23 FEBRUARY 24 FEBRUARY 25 FEBRUARY 26
Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk
Page 20 of 24
 Flexibility Flexibility Flexibility Stretching Stretching
Stretching Stretching Stretching
Endurance Endurance Endurance Jogging Jogging
Jogging Jogging Jogging
Performing the following Performing the following Performing the following Performing the following Performing the following
drills: drills: drills: drills: drills:
 Speed training:  Speed training:  Speed training:  Speed training:  Speed training:
4x30m sprints 4x30m sprints 4x30m sprints 4x30m sprints 4x30m sprints
 Core work: 3 sets  Core work: 3 sets  Core work: 3 sets  Core work: 3 sets  Core work: 3 sets
of 30-second of 30-second of 30-second of 30-second of 30-second
planks, 3x15 sit- planks, 3x15 sit- planks, 3x15 sit- planks, 3x15 sit- planks, 3x15 sit-
ups ups ups ups ups
 Push up  Push up  Push up  Push up  Push up
 Curl-ups  Curl-ups  Curl-ups  Curl-ups  Curl-ups

Break Break Break Break Break

Shot Put Technique Shot Put Technique Shot Put Technique Shot Put Technique Shot Put Technique
Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or
rotational method) rotational method) rotational method) rotational method) rotational method)
 4 sets of 5 throws  4 sets of 5 throws  4 sets of 5 throws  4 sets of 5 throws  4 sets of 5 throws
(focus on form, (focus on form, (focus on form, (focus on form, (focus on form,
smoothness) smoothness) smoothness) smoothness) smoothness)
Cool down Cool down Cool down Cool down Cool down

Flexibility Flexibility Flexibility Flexibility Flexibility

Stretching Stretching Stretching Stretching Stretching
Jogging Jogging Jogging Jogging Jogging
Muscular Muscular Muscular Muscular
Strength: Strength: Strength: Strength: Rest/Active Recovery
 Squats (4 sets of  Squats (4 sets of  Squats (4 sets of  Squats (4 sets of
8) 8) 8) 8) Light Walking/Totally
 Deadlifts (4 sets  Deadlifts (4 sets  Deadlifts (4 sets  Deadlifts (4 sets Rest
of 6) of 6) of 6) of 6)

Page 21 of 24
  Lunges (3 sets of  Lunges (3 sets of  Lunges (3 sets of  Lunges (3 sets of
10 each leg) 10 each leg) 10 each leg) 10 each leg)
 Bench Press (4 Bench Press (4 Bench Press (4 Bench Press (4 sets of 8)
sets of 8) sets of 8) sets of 8)
Break Break Break Break Break
Shot Put Technique Shot Put Technique Shot Put Technique Shot Put Technique Shot Put Technique
Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or
rotational method) rotational method) rotational method) rotational method) rotational method)
 4 sets of 5 throws  4 sets of 5 throws  4 sets of 5 throws  4 sets of 5 throws  4 sets of 5 throws
(focus on form, (focus on form, (focus on form, (focus on form, (focus on form,
smoothness) smoothness) smoothness) smoothness) smoothness)
First and Second Throw
will be recorded for
tracking Progress
Cool down Cool down Cool down Cool down Cool down

SHOT PUT
FEBRUARY 27 FEBRUARY 28 MARCH 01 MARCH 02 MARCH 03 MARCH 04
Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk Walking/Fast walk
Page 22 of 24
 Flexibility Flexibility Flexibility Stretching Stretching Flexibility
Stretching Stretching Stretching Stretching
Endurance Endurance Endurance Jogging Jogging Endurance
Jogging Jogging Jogging Jogging
Performing the Performing the Performing the Performing the Performing the Performing the
following drills: following drills: following drills: following drills: following drills: following drills:
 Speed  Speed  Speed  Speed  Speed  Speed
training: training: training: training: training: training:
4x30m 4x30m 4x30m 4x30m 4x30m 4x30m
sprints sprints sprints sprints sprints sprints
 Core work:  Core work:  Core work:  Core work:  Core work:  Core work:
3 sets of 30- 3 sets of 30- 3 sets of 30- 3 sets of 30- 3 sets of 30- 3 sets of 30-
second second second second second second
planks, planks, planks, planks, planks, planks,
3x15 sit-ups 3x15 sit-ups 3x15 sit-ups 3x15 sit-ups 3x15 sit-ups 3x15 sit-ups
 Push up  Push up  Push up  Push up  Push up  Push up
 Curl-ups  Curl-ups  Curl-ups  Curl-ups  Curl-ups  Curl-ups

Break Break Break Break Break Break

Shot Put Technique Shot Put Technique Shot Put Technique Shot Put Technique Shot Put Technique Shot Put Technique
Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or
rotational method) rotational method) rotational method) rotational method) rotational method) rotational method)
 4 sets of 5  4 sets of 5  4 sets of 5  4 sets of 5  4 sets of 5  4 sets of 5
throws throws throws throws throws throws
(focus on (focus on (focus on (focus on (focus on (focus on
form, form, form, form, form, form,
smoothness) smoothness) smoothness) smoothness) smoothness) smoothness)

Cool down Cool down Cool down Cool down Cool down Cool down

Flexibility Flexibility Flexibility Flexibility Flexibility Flexibility

Stretching Stretching Stretching Stretching Stretching Stretching
Jogging Jogging Jogging Jogging Jogging Jogging

Page 23 of 24
 Muscular Muscular Muscular Muscular Muscular
Strength: Strength: Strength: Strength: Rest/Active Strength:
 Squats (4  Squats (4  Squats (4  Squats (4 Recovery  Squats (4
sets of 8) sets of 8) sets of 8) sets of 8) sets of 8)
 Deadlifts (4  Deadlifts (4  Deadlifts (4  Deadlifts (4 Light  Deadlifts (4
sets of 6) sets of 6) sets of 6) sets of 6) Walking/Totally sets of 6)
 Lunges (3  Lunges (3  Lunges (3  Lunges (3 Rest  Lunges (3
sets of 10 sets of 10 sets of 10 sets of 10 sets of 10
each leg) each leg) each leg) each leg) each leg)
 Bench Bench Bench Bench Press (4 sets Bench Press (4 sets
Press (4 sets Press (4 sets Press (4 sets of 8) of 8)
of 8) of 8) of 8)
Break Break Break Break Break Break
Shot Put Technique Shot Put Technique Shot Put Technique Shot Put Technique Shot Put Technique Shot Put Technique
Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or Drills (e.g., glide or
rotational method) rotational method) rotational method) rotational method) rotational method) rotational method)
 4 sets of 5  4 sets of 5  4 sets of 5  4 sets of 5  4 sets of 5  4 sets of 5
throws throws throws throws throws throws
(focus on (focus on (focus on (focus on (focus on (focus on
form, form, form, form, form, form,
smoothness) smoothness) smoothness) smoothness) smoothness) smoothness)
First and Second
Throw will be
recorded for
tracking Progress
Cool down Cool down Cool down Cool down Cool down Cool down

Page 24 of 24