Anonymous wrote:

Anonymous wrote:Does her school not do indoor track?

It does both indoor and outdoor

Anonymous wrote:Ok so I asked Chat GPT (please don't come at me for that) for any workout ideas for 200, 100 and long jump and here's what it told me.

MONDAY – Acceleration + Short Approach Jumps + Bodyweight Strength
Workout:

5 × 20 m sprints (3-point start, 95% effort), 2–3 min rest

4 × 30 m sprints (drive knees, fast arms)

4–6 short approach jumps (6–8 steps, focus on takeoff and foot placement)

Bodyweight Strength Finisher:

2 × 15 squats

2 × 10 lunges per leg

2 × 15 glute bridges

2 × 20 sec plank

Nutrition:

Breakfast: Oatmeal with milk, banana, handful of nuts

Lunch: Chicken or turkey sandwich on whole grain bread, side of carrots or cucumber

Snack: Greek yogurt + berries

Dinner: Grilled fish or chicken, brown rice, steamed vegetables

Hydration: Water throughout the day

TUESDAY – Strength & Core + Mobility
Workout:

Bodyweight Strength / Light Resistance:

3 × 12 squats (add light backpack if strong)

3 × 10 lunges per leg

3 × 15 calf raises

3 × 15 glute bridges

3 × 30 sec plank

Optional: Light resistance band work for shoulders/back

Mobility: 15 min stretching or yoga-style movements

Nutrition:

Breakfast: Scrambled eggs + whole grain toast + fruit

Lunch: Brown rice, beans/lentils, mixed vegetables

Snack: Apple + handful of almonds

Dinner: Lean beef or tofu stir-fry with vegetables and quinoa

Hydration: Water + optional milk

WEDNESDAY – Max-Speed + Takeoff Drills + Explosive Power
Workout:

4 × 60 m sprints at 95% effort

3 × 80 m relaxed fast runs

Long Jump Takeoff Drills:

Bounding 3 × 20 m

Pop-up jumps 6 reps

Single-leg jumps 3 × 8 per leg

Core: 2 rounds plank + side plank (30 sec each)

Explosive: 3 × 6 jump squats

Nutrition:

Breakfast: Smoothie (milk, banana, spinach, oats, peanut butter)

Lunch: Turkey/chicken wrap with veggies, side of fruit

Snack: Carrots + hummus or trail mix

Dinner: Baked salmon, roasted sweet potatoes, broccoli

Hydration: Water

THURSDAY – Rest / Light Jog / Mobility
Optional: 10–15 min easy jog

Stretching / foam rolling / mobility exercises (hip openers, hamstring stretches)

Nutrition:

Breakfast: Yogurt + granola + berries

Lunch: Whole grain pasta, tomato sauce, lean protein (chicken/tofu), salad

Snack: Banana + peanut butter

Dinner: Lean meat or lentils, rice or potatoes, vegetables

Hydration: Water

FRIDAY – Speed Endurance + Broad Jump / Landing + Bodyweight Strength
Workout:

Sprints:

3 × 150 m at 85–90% effort, 3–4 min rest

2 × 200 m at 80% effort, 5 min rest

Long Jump / Power:

Broad jumps × 6

Short approach jumps × 4–6 (focus on clean landing)

Strength Finisher:

2 × 12 squats

2 × 10 lunges per leg

2 × 15 calf raises

2 × 20 sec plank

Nutrition:

Breakfast: Oatmeal with milk, eggs, fruit

Lunch: Chicken/turkey sandwich, veggies, fruit

Snack: Greek yogurt + berries or a smoothie

Dinner: Baked fish or chicken, quinoa or brown rice, vegetables

Hydration: Water

SATURDAY – Optional Light Conditioning / Runway Practice / Mobility
Optional: Easy jog 10–15 min

Runway practice: 4–6 step approach jumps

Mobility / stretching 10–15 min

Nutrition:

Breakfast: Whole grain toast + eggs + fruit

Lunch: Rice and beans or lentils with vegetables

Snack: Trail mix or nuts + fruit

Dinner: Lean protein, sweet potato, vegetables

Hydration: Water

SUNDAY – Rest / Recovery
Full recovery

Stretching or light walk

Sleep is priority

Nutrition:

Breakfast: Smoothie or eggs + toast + fruit

Lunch: Chicken or tofu, rice, vegetables

Snack: Yogurt + fruit

Dinner: Lean protein, pasta or rice, vegetables

Hydration: Water

Progression for Weeks 4–6
Add 1 extra sprint or jump per set

Slightly increase approach length for jumps if comfortable

Slightly increase plank time (30 → 40 sec)

Focus on explosive movements during jumps and squats

Anonymous wrote:Does her school not do indoor track?

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Is she open to longer distances? It's easier for a hard worker with a good attitude to break through in distance. Sprinting is as much genetics as anything else. If she's a freshman, her HS might have indoor track starting next week, which is a way to get started earlier with the team.

This is good advice OP. The longer distances are grueling, but also more forgiving in a way. It may be easier for your DD to improver her endurance and pacing than her short-burst speed.

+2 My daughter started in the shorter distances, and was a bit resistant to try the longer ones, but that was absolutely the right direction for her. Her best was 800, but she also grew to like cross country.

OP. My daughter used to do cross country and long distance in track but hated it and switched to sprinting.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Is she open to longer distances? It's easier for a hard worker with a good attitude to break through in distance. Sprinting is as much genetics as anything else. If she's a freshman, her HS might have indoor track starting next week, which is a way to get started earlier with the team.

This is good advice OP. The longer distances are grueling, but also more forgiving in a way. It may be easier for your DD to improver her endurance and pacing than her short-burst speed.

+2 My daughter started in the shorter distances, and was a bit resistant to try the longer ones, but that was absolutely the right direction for her. Her best was 800, but she also grew to like cross country.

Anonymous wrote:

Anonymous wrote:Is she open to longer distances? It's easier for a hard worker with a good attitude to break through in distance. Sprinting is as much genetics as anything else. If she's a freshman, her HS might have indoor track starting next week, which is a way to get started earlier with the team.

This is good advice OP. The longer distances are grueling, but also more forgiving in a way. It may be easier for your DD to improver her endurance and pacing than her short-burst speed.

Anonymous wrote:Is she open to longer distances? It's easier for a hard worker with a good attitude to break through in distance. Sprinting is as much genetics as anything else. If she's a freshman, her HS might have indoor track starting next week, which is a way to get started earlier with the team.

Anonymous wrote:

Anonymous wrote:I said short distance- if you look at the holiday invitational from last December indoor- the 55m winner for girls was 7.18 and 25th place was 8.08 and 43rd was 8.74. Last place should not have been in the race.

What on Earth do you mean by "should not have been in the race"?

Anonymous wrote:I said short distance- if you look at the holiday invitational from last December indoor- the 55m winner for girls was 7.18 and 25th place was 8.08 and 43rd was 8.74. Last place should not have been in the race.

Anonymous wrote:

Anonymous wrote:Most people can get fast enough to compete at the HS level. Not saying they'll win meets but they can compete and have fun.

The idea that you can't build sprint speed to compete at the HS/teen level is absurd.

I guess it depends on what you mean by competing. Even with extensive training, a kid without a genetic predisposition for speed will not be competitive with naturally faster peers, even at the high school level. Similarly, if a kid is not good at hitting pitched baseballs, thousands of swings in the cage will make them better, but they won't be competitive unless they possess the innate abilities suited to hitting a small moving object coming at a high rate of speed.