Announcements: Team Meeting Monday at 4:45 in PE
Classroom. Miss a practice = miss the next meet. Miss a Team Meeting = All Letter
points are lost and you will not attend the next meet.
| Monday: |
March 17, 2008 |
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4 X 100 Relay |
Sprinters |
Long / Triple Jumps |
110 / 300 Hurdles |
| 6 exchanges All Relays |
10 block starts at 20m, 3 X 200 Stride 75, Blast
50, Stride 50, Blast 25 "Finish |
Jumpers= Long Jump Today 4 runs, 3 pops, 5 form
jumps off vault board. |
Hurdle work = Block Starts to #1, 2, 3, X 5.
Wall drill lead w/ knee flick out straight out |
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10 X 110 Strides on the 60 seconds |
Stadium steps X 2 RR, LL, RR, LL, and RRL,
LLR, RRL, LLR |
Work the last 5 hurdles 3 X 200 Stride 75, Blast
50, Stride 50, Blast 25 "Finish" |
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800m cool down and Guts |
800m cool down and Guts |
800m cool down and Guts |
| Tuesday |
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| 3 exchanges All Relays |
Warm up mile In & Outs sprint 100, walk 100 3
laps |
Triple Jump: 4 runs set the arms and focus |
Hurdle Drills, Technique practice, Flexibility
Drills |
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faster each lap, 4th-lap run 200 in 26-28
seconds |
on the hands swinging through the hop phase. |
3-4 starts over 3 hurdles 300 & 110 Drive
lead leg down |
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3 X 200 on 29,28 Rest 3 minutes between each
200 |
3 limited jumps @ 85% |
2 X 200 on 29,28 Rest 3 minutes between each
200 |
| Wednesday |
Warm up mile In & Outs sprint 100, walk 100 3
laps |
Warm up mile In & Outs sprint 100, walk 100 3
laps |
Warm up mile In & Outs sprint 100, walk 100 3
laps |
| 10 exchanges All Relays |
faster each lap, 4th-lap run 200 in 26-28
seconds |
faster each lap, 4th-lap run 200 in 26-28
seconds |
faster each lap, 4th-lap run 200 in 26-28
seconds |
|
Relay work / event work for Bremerton relays |
Athletes 300m @ 60 sec, walk 200m, 200m @ 30
sec, walk back 150, 150 in 20 seconds walk 400m |
3 Rounds 3-2-150's |
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1 mile cool down |
1 mile cool down |
1 mile cool down |
| Thursday |
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| 3 exchanges |
Warm up mile In & Outs |
Warm up mile In & Outs |
Warm up mile In & Outs |
| Sprint Medley |
2 X 200 26-28 sec, 5 min rest Guts and Gone |
4 limited approach jumps working on hips over
the board |
3 blocks starts for each race, Flexibility Drills
Snap lead leg down, squeeze guts |
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5 block starts for each race @ 20 meters |
2 X 200 26-28 sec, 5 min rest Guts and Gone |
2 X 200 26-28 sec, 5 min rest Guts and Gone |
| Friday |
Warm up mile In & Outs |
Warm up mile In & Outs |
Warm up mile In & Outs |
| 3 exchanges All Relays |
Work on Relay Hand offs |
5 per exchange |
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5 min rest Guts and Gone |
5 min rest Guts and Gone |
5 min rest Guts and Gone |
| Saturday |
Bremerton Relays |
Depart at 8:00am |
Van departs @ 6:30am |
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Saturday:Bremerton Relays Depart at 8:00am
4X100 1. Raemer, 2. Gordon, 3. Ottersetter, 4. Fleming / Martin
4X200 1. Reamer, 2. Gordon, 3. Ottersetter, 4. Fleming / Scott
4X400 ?
4X800 1. Garrett, 2. Hanson, 3. Danisiewitz, 4. Taylor 5. Crumb
Sprint Medley 100m= Deeney, 300m= Frazier, 600m= Christen T/Crumb, 200m= Raemer / Peterson
Distance Medley 1200m= Christian, 400= Deeney, 800m= Christian, 1600m= Simmons / Garrett
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