How to Pass the Track Tryouts

Track and field is a challenging and rewarding sport. Making the team takes heart and dedication. The first step to prepare for track tryouts is to begin stretching, walking, jogging and running. Walking prepares the body for the rigorous training. Jogging and running helps the mind, body and lungs to get used to the physical demands of the sport. One month before track tryouts is a perfect time to begin training the body. Working out at least once a day for two to four hours can help a runner to increase his chances of making the track team.

Things You'll Need

  • Running clothes
  • Running shoes
  • Access to a 1/4-mile track
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Instructions

    • 1

      Wear the proper clothing. It is best for a runner to wear clothing that doesn't restrict his movement while running. Loose-fitting jogging pants, shorts or stretch pants will give the runner breadth of movement. A T-shirt allows the arms to move freely. Arm movement is an important part of track form. The proper running shoes are important as well. Shoes that are light in weight and feel will help a runner move his feet at a quicker pace. Running shoes should have a good tread on the bottom for traction.

    • 2

      Stretch. Always stretch before any rigorous physical activity. Stretch the arms by lifting one arm at a time above the head, collapsing the forearm behind the head, and using the other hand to pull the arm down by the elbow. You may also reach the arm across the front of the body, using the other arm to hold the arm straight. For another stretch, stand on both feet, lift the right foot toward the posterior, and hold the right foot with the right hand. Then, repeat with the left foot. You can also stretch by sitting on the ground, placing both legs in front and stretching forward as you reach toward the toes.

    • 3

      Walk and jog around the track. If a runner has not practiced in a long period of time, he should begin by walking. The first five days of training should consist of simply walking around the quarter-mile track. Walk forward for four laps and walk backward for four laps. Be sure to look behind you periodically to watch the track as you are moving backward. All of this will get the body used to the activity. Then, the runner can begin jogging. For the next five days, stretch, then jog around the track. Jog four laps forward, and four more backward.

    • 4

      Perform drills. Drills help the runner to maintain proper form by training the body on where and how to move while running. Many tracks will have a portion with markings that show a length of 100 meters. Use this area to run drills. First, run the quick step by moving the arms and feet as fast as possible, one step after another for 100 meters. Second, exaggerate knee placement so that as you run the knees are extremely high. Third, kick the left foot toward the posterior while running, and then repeat with the right foot. Lastly, stand in place moving the arms back and forth, as if you were running.

    • 5

      Run around the track. For two weeks prior to track tryouts, the runner should stretch, jog, perform drills, and run. The type of running exercises will depend on a runner's event. If he is a sprinter, he should run a series of sprints, eight 200-meter sprints per day. If he is a distance runner, he should run distance to improve endurance, either by running four miles a day or by running a quarter-mile and then walking a quarter-mile without stopping, until four miles are completed. The runner should time himself in his event to make sure his times are fast enough.