| Monday: |
April 28, 2008 |
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|
| 4 X 100 Relay |
Sprinters |
Long / Triple Jumps |
110 / 300 Hurdles |
| 4 exchanges |
10 block starts at 10m,
2 X 300 Stride 50, Blast
50, Stride 50, "Blast 50 Finish" |
Jumpers= LJ Today 6 runs, 3 pops, 3 form
jumps off vault board. ARMS!!! |
Hurdle work = Block Starts to #1, 2, 3, 4,5, X 5.
Wall drill lead w/ knee flick out straight out |
|
6 X 150 Strides on the 60 seconds |
3 limited jumps @ 85%
5 X 60 Strides on the 30 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 |
2 X 200 26-28 sec, 5 min rest Guts and Gone |
Hurdle Drills, Technique practice, Flexibility
Drills |
|
faster each lap, 4th-lap run 200 in 26-28
seconds |
4 limited approach jumps working on hips over
the board |
3-4 starts over 3 hurdles 300 & 110 Drive
lead leg down toe up |
|
4X 300 on 50,48, 46, 44 Rest 3 minutes between |
TJ Arm Switch during hop -step phase |
4 X 200 on 29,28,27,26,Rest 3 minutes between each
200 |
| Wednesday |
|
|
|
|
Warm up mile In & Outs |
Warm up mile In & Outs |
Warm up mile In & Outs |
| 3 exchanges |
1 X 200 26-28 sec, 5 min rest |
1 X 200 26-28 sec, 5 min |
1 X 200 26-28 sec, 5 min rest |
|
5 block starts for each race @ 20 meters |
4 limited approach jumps |
3 blocks starts for each race, Flexibility
Drills |
|
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 |
|
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|
|
| Thursday |
|
Warm up mile In & Outs |
Warm up mile In & Outs |
Warm up mile In & Outs |
|
5 x 60m on the 30m |
5 x 60m on the 30m |
5 x 60m on the 30m |
|
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 |
|
|
|
|
Warm up 1/2 mile In & Outs |
Warm up 1/2 mile In & Outs |
Warm up 1/2 mile In & Outs |
| 3 exchanges |
1 X 200 26-28 sec, 5 min rest |
1 X 200 26-28 sec, 5 min |
1 X 200 26-28 sec, 5 min rest |
|
5 block starts for each race @ 20 meters |
4 limited approach jumps |
3 blocks starts for each race, Flexibility
Drills |
|
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 |
| |
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| Saturday |
Olympic League Champs |
At Bremerton HS |
87:45 depart |