Track Training in Middle School

To train a middle-school track athlete you should focus on three workout segments: plyometrics, weightlifting and running. Neither is more important than the other and all three work together to train and condition the athlete.

  1. Plyometrics

    • Plyometrics are exercises designed to work muscle against muscle. They condition an athlete's legs to increase his strength, endurance and jumping ability. Plyometrics should be done twice a week but no more. Overdoing plyometrics will wear out the muscles and can even injure them.

    Weightlifting

    • Every athlete needs to lift weights to build stamina and strength; however, a runner should only lift two to three times a week while an athlete training for field events should lift four to five times a week. The athlete should work out her legs and arms equally. Therefore she needs to balance every arm exercise with a leg exercise.

    Running

    • Every track athlete should run whether he participates in running events or field events. He should run four to five days a week with at least two days off to recover. The recovery days do not need to be consecutive. Field-event athletes should do sprinting exercises rather than stamina and distance exercises.