| Monday: |
April 14, 2008 |
|
|
| 4 X 100 Relay |
Sprinters |
Long / Triple Jumps |
110 / 300 Hurdles |
| 4 exchanges |
10 block starts at 20m, 4 X 300 Stride 50, Blast
50, Stride 150, "Blast 50 Finish" |
Jumpers= Long Jump Today 6 runs, 3 pops, 3 form
jumps off vault board. |
Hurdle work = Block Starts to #1, 2, 3, X 5.
Wall drill lead w/ knee flick out straight out |
|
6x300 if you did not run on Saturday: 3 X 150 Strides on the 60 seconds |
3 limited jumps @ 85% 10 X 110 Strides on the 60 seconds |
Work the last 5 hurdles 3 X 400 Stride100, Blast
first hurdle, Stride , Blast last hurdle "Finish" |
|
800m cool down and Guts |
800m cool down and Guts |
800m cool down and Guts |
| Tuesday |
|
|
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 |
Stadium steps X 2 RR, LL, RR, LL, and RRL,
LLR, RRL, LLR |
3-4 starts over 3 hurdles 300 & 110 Drive
lead leg down toe up |
|
3 X 300 on 50,48, 44 Rest 3 minutes between each
300 |
|
4 X 200 on 29,28,27,26,Rest 3 minutes between each
200 |
| Wednesday |
|
|
|
| 4 exchanges |
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 |
Long Jump pre meet warm up. 3 runs 3 pos done |
Block starts X 5 at 1st hurdle |
|
1X 300 on 44 Rest 3 minutes between Blast 110m |
1X 300 on 44 Rest 3 minutes between Blast 110m |
1X 300 on 44 Rest 3 minutes between Blast 110m |
|
800m cool down and Guts |
800m cool down and Guts |
800m cool down and Guts |
Thursday |
Warm up mile In & Outs |
Warm up mile In & Outs |
Warm up mile In & Outs |
| 3 exchanges |
2 X 200 26-28 sec, 5 min rest Guts and Gone |
2 X 200 26-28 sec, 5 min rest Guts and Gone |
2 X 200 26-28 sec, 5 min rest Guts and Gone |
|
5 block starts for each race @ 20 meters |
4 limited approach jumps working on hips over
the board |
3 blocks starts for each race, Flexibility Drills
Snap lead leg down, squeeze guts toe up |
|
|
3 Relay Hand offs |
5 block starts per race |
|
|
|
5 min rest Guts and Gone |
5 min rest Guts and Gone |
5 min rest Guts and Gone |
| Friday |
Home Meet at Peninsula HS |
Kingston need parent
help! |
|
| Saturday |
South Whidbey Depart 6:30am 8:00am PT
Confirmation # 6079541 |
6:00pm KStone confirmation #8590754 |
Forks Invite 9:00am depart? |