Qasim Ali is trying out for track (400 meters, 800 meters and triple jump) and this is his training plan.
"Hill sprints 80 meters 4 sets of 8. Fartlek: 20 minutes, 1:30 minutes of mile pace, 1 minute fast pace (repeat till 20 minutes). Pyramids running: 100m 200m 300m 400m 400m 300m 200m 100m 2 sets (fast pace). Gym time: Arms, chest core legs for more power Practice block starts to have more efficient starts. Stretch every night so I don't get injured and stay flexible."
Olivia Bates (touch player) said this about how she is staying fit.
"In the mornings before school I go on a 1.5k to keep my endurance up, I try to go slow in the beginning and end fast, because in touch you need to finish strong and store your energy so that you don’t run out.
At night I do ab workouts to keep a strong core. I do Crunches, Plank, sit ups, side planks, leg raises and flutter kicks for 2 sets and every exercise 15 times.
Every other night I do leg workouts to have my hamstrings work even more and to keep my stabilitie. I do squats, lunges, side to side lunges and squat hold (30 seconds) I do 2 sets of 15.
Two times a week I go do yoga to stay flexible and it also engages the core."