What type of exercises should I do to get in shape for track?

[Anonymous]

I'm planning on joining track next year but I'm out of shape. And, since I've never done track, I have absolutely no idea as to how I am supposed to get in shape. I want to do the sprints, hurdles, and the high jumps. If that's even possible. Any ideas? It would help me a bunch. <3

[mattiee]

do sets of 3 for each of these with 30-45 second breaks between

Lunges

Squats

Leg Press

Crunches

Bridges

Jumping squats

Later exercises that improve foot speed for explosive first 3 steps

Bikes for 15-30 minutes

1 minute soft one minute hard

*practice your take offs 20 meter sprints*

Do this 3-6 times a week and you'll make any team

[lucky24]

sprint as fast as you can for 8 secs take 8 sec break (12 times)

lunges

calf raises

jumping squats

do it 3x a week and you build muscle, endurance and explosive strength

[Icechip]

Get flexible do stretches. Don't bounce when you do your stretches also sit on the ground and do the butterfly and just hold for a while like 30 mins. Work on your core muscle like crunches, sit-ups, planks. bicycles, supermans, leg raises.

[Anonymous]

Go for a decent sized run 4-5 days a week.