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PAHS Track Training Week 06

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Event Mon Tue Wed Thur Fri Sat Sun
               
Sprinters 15 block starts at 20m, 5 X 200 Stride 75, Blast 50,

Stride 50, Blast 25 "Finish; 15 X 110 Strides on the 60 seconds; 800m

cool down and Guts

 Warm up mile In & Outs sprint 100, walk 100 3

laps,faster each lap, 4th-lap run 200 in 26-28 seconds, 3 X 200 on

28,27,26 Rest 3 minutes between each 200

 Warm up mile In & Outs, 2 X 200 26-28 sec, 5 min

rest Guts and Gone, 5 block starts for each race @ 20 meters, 1 mile

cool down and Guts

 Warm up 3 mile In & Outs no practice Saturday meet at Tacoma???
Jumpers day 4 runs, 3 pops, 5 form jumps off vault

board.Stadium steps X 2 RR, LL, RR, LL, and RRL, LLR, RRL, LLR, 800m

cool down and Guts

 Triple Jump: 4 runs set the arms and focus on the

hands swinging through the hop phase. 3 limited jumps @ 85

 Warm up mile In & Outs,4 limited approach jumps

working on hips over the board, 4 X 200 26 sec, 5 min rest Guts and

Gone

 Warm up 3 mile In & Outs no practice Saturday meet at Tacoma???
Hurdlers Hurdle work = Block Starts to #1, 2, 3, X 5. Wall

drill lead w/ knee flick out straight out,Work the last 5 hurdles 3 X

200 Stride 75, Blast 50, Stride 50, Blast 25 "Finish", 800m cool down

and Guts

 Hurdle Drills, Technique practice, Flexibility

Drills, 3-4 starts over 3 hurdles 300 & 110 Drive lead leg down, 3 X 200

on 28,27,26 Rest 3 minutes between each 200

 Warm up mile In & Outs, 3 blocks starts for each

race, Flexibility Drills Snap lead leg down, squeeze guts, 4 X 200 26

sec, 5 min rest Guts and Gone

 Warm up 3 mile In & Outs no practice Saturday meet at Tacoma???
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 ·Throwing discussion about safety guidelines
·Focus on Footwork - speed of foot exchange, explosive throws
·Work on staying on the ball of the foot. 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

(HARD): Push the shot up at 45 degrees.
·Throwing activities starting with warm-ups, followed by focus on

footwork taught at stations.
·Footwork drills for 40 yards: backward, forward, side-step, karaoke 5

sets·800M·sit-ups 1 set of 60·clean up

 Safety – discuss guidelines
Warm-up and stretch shoulders
Javelin five step technique. “Step, Step Huge Stride Rotate Torso

THROW!”
Shot Put – focus on speed of foot exchange, explosive throw
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 10 x 40 yard dashes, one minute rest in between
1 set of 60 sit-ups, 400M

 Safety – discussion
Fast feet drills – aerobic, explosive speed
Throwing activities starting with warm-ups, followed by focus on

footwork taught at stations on Monday and Tuesday
Clean-up

 ·Safety – discuss throwing safety, guidelines for

safe conduct, proper use of equipment.
·Shoulder warm-up ·Throw-offs (each arena J D S H)
·Spotlight – Team Building – compliment a team mate
·Sit-ups or leg-lifts 50 reps·800M

 After warm ups each athlete must get 15 throws at

each of their events.
10x50m on the 30 seconds cool down 800M
Visualize what you want to do at Saturdays mee

 Saturday meet at Tacoma???
Hammer 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