| Monday: |
March 23, 2009 |
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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 |
|
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" |
|
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 |
|
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 |
|
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 |
|
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 |
|
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 |
Kent Meridian |
Depart at 6:00am |
Van departs @ 6:00am |
|
Saturday:Kent Meridian Depart
4X100 1.
4X200 1.
4X400 ?