| Event | Mon | Tue | Wed | Thur | Fri | Sat | Sun |
| Sprinters | 5 X 200 walk 200. Stride 50, Blast 50, stride 50, Blast 50 | Event Work : 20 Block Starts at 20 meters, 10 X 100 accelerators on the 60 seconds. | 60 minute run | 1 mile in and outs 300, 200, 150 X 5 1 mile cool down | 3 mile in and outs | 60 minute bike ride | |
| Jumpers | 10 spot cluster at 8 strides 5 pops, knees up, head up 5 x 30, 3 x 50, 2 x 60 | 3 Runs, 3 pops, 3 jumps. Stadium Stair works X 6, 4 church hills. | 60 minute run | 1 mile in and outs 300, 200, 150 X 5 1 mile cool down | 3 mile in and outs | 60 minute bike ride | |
| Hurdlers | 10 x 6 lower hurdles. 5 x 30, 3 x 50, 2 x 60 | 300 hurdle work stretch the footwork of the start of the race 10 times... Flexibility work | 60 minute run | 1 mile in and outs 300, 200, 150 X 5 1 mile cool down | 3 mile in and outs | 60 minute bike ride | |
| 400 Relay | 8x exchanges | 8x exchanges | 8x exchanges | 8x exchanges | 8x exchanges | ||
| 1600 R | 8x exchanges | 8x exchanges | 8x exchanges | 8x exchanges | 8x exchanges | ||
| Distance | |||||||
| Distance L | |||||||
| Throwers | Safety – discuss guidelines •Shot Put – focus on speed of foot exchange, explosive throws •Technique/ footwork for throwing shot/disc: Two steps (270/180): beginners work two steps (180/180). Shot-put work on “Squat: power from legs: Throw a left elbow: Push the shot up at 45 degrees. •Throwing activities starting with warm-ups, followed by focus on footwork taught at stations. •Bench press 3 x 10 @ 80% weight. 2. Back Squat 3 x 8 @ 90% weight. 3. Bicycle arm curl 3 x 10 using dumbbells @ 100%. •Fast foot work: Jump Rope or dance steps 5 x 1 minute. •60 sit-ups |
• Safety – discuss guidelines •Javelin three step technique. “Step, Step Stride!” •Shot Put – focus on speed of foot exchange, explosive throws •Technique/ footwork for throwing shot/disc: Two steps (270/180): beginners work two steps (180/180). •All Throwing activities starting with focus on footwork taught at stations. •Review- skills •Team building: compliments and spotlight on each other. •Put away gear •800M and 60 sit-ups •Hammer throw |
Safety – discussion Fast feet drills – aerobic, explosive speed. “Like popcorn in hot oil” •Javelin three step technique. “Step, Step Stride!” •Shot Put – focus on speed of foot exchange, explosive throws •Technique/ footwork for throwing shot/disc: Two steps (270/180): beginners work two steps (180/180). •Throwing activities starting with warm-ups, followed by focus on footwork taught at stations on Monday and Tuesday •1. Military (Men): Incline (Women) press 3 x 10 @ 80 % weight. •2. (Front or back) Your Choice Squat (BELTS!) 3 x 8 @ 100%. One Arm Row with knee on bench 3 x 10 using dumbbell at max weight. •Sit-ups or leg-lifts 50 reps •800M run |
April Fools Day Competition •Safety – discuss throwing safety, guidelines for safe conduct, proper use of equipment. •Shoulder warm-up relays. Softball throws. •Throw-offs (clipboards on each arena J D S H) •Spotlight – Team Building •Sit-ups or leg-lifts 50 reps •800 |
•Extra stretching of backs and legs; shoulders and chest. •Jump Rope 3x 2 minute rotations •Plastic pipe work with Javelin run-up, and discus foot work After warm ups each athlete must get 15 throws at each of their events. Walk an 800M Visualize what you want to do at next meet |
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| Hammer | 30 minutes after practice | 30 minutes after practice | 30 minutes after practice | 30 minutes after practice | 30 minutes after practice | 30 minutes after practice | |
| Pole Vault |
*Spring Break Practice 9:00am - 11:00 Monday Tuesday Wednesday and Thursday