In a given week, it would be good to get a session of each of the following:
- Speed (acceleration and/or max velocity)
- Stamina (sprints of 20 to 40 seconds)
- Strength (weights, bodyweight exercises)
- Skill (blocks, hurdles, jumps)
Other days can be off days or recovery-type training (extensive tempo -- like the horseshoes; or cardio machine tempo -- 20 seconds fast, 40 seconds slow in sets of 5 with a minute or two between sets; or tabata sets, which are a 3-min warm up then 1 or 2 sets of 8x20 seconds fast, then 10 seconds rest) and 2-min cool down (can be on machines such as bike, elliptical, treadmill or rowing -- or just running (in place even) or just punching, jumping rope or doing jumping jax -- or some combination of those things. It's a great 9- or 17-min workout (if you do 2 sets -- in that case, rest 4-min between sets)).
You may not have access to a track, or a gym or even good enough weather to go outside, so you need to get a little creative. Here are some things to consider:
- Medicine ball
- Jump rope
- Bodyweight circuit (squats, lunges, pushups, hip thrusts, burpees, jump squats, planks, etc.)
- Plyometrics (skips, hops, bounds, jumps)
- Hills (short or long, both are good)
- Stairs (inside or outside)
- Other -- any equipment at home? (treadmill, weights, exercise bike or ?)
Note: if you have injuries or soreness (shins), choose activities wisely. For example, if your shins hurt, avoid high-impact activities on hard surfaces.
Finally, whatever you do, get some type of training at least every other day.
Enjoy your time at home.
