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Monday:
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4 X 100 Relay
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Sprinters
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Long / Triple Jumps
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110 / 300
Hurdles
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4 exchanges
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10 block starts at 20m,
4 X 300 Stride
50, Blast 50, Stride 50, "Blast 50 Finish"
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Jumpers= Long Jump Today
6 runs, 3 pops, 3 form jumps off vault board.
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Hurdle work = Block Starts to #1, 2, 3, 4,5, X 5.
Wall drill lead w/ knee flick out straight out
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6 X 150 Strides on the 60 seconds
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3 limited jumps @ 85%
10 X 60 Strides on the 30 seconds
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Work the last 5 hurdles 3 X 400 Stride100, Blast first
hurdle, Stride , Blast last hurdle "Finish"
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800m cool down and Guts
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800m cool down and Guts
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800m cool down and Guts
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Tuesday
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4 exchanges
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Warm up mile In & Outs sprint 100, walk 100 3 laps
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Triple Jump: 4 runs set the arms and focus
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Hurdle Drills, Technique practice, Flexibility Drills
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4:01 practice over
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faster each lap, 4th-lap run 200 in 26-28 seconds
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3 Full Jumps
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3-4 starts over 3 hurdles 300 & 110 Drive lead leg
down toe up
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4X 300 on 50,48, 46, 44 Rest 3 minutes between
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4 X 200 over last 3 hurdles on 29,28,27,26,Rest 3 minutes
between each 200
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Wednesday
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4 exchanges
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Warm up mile In & Outs sprint 100, walk 100 3 laps
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Triple Jump: 4 runs set the arms and focus
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Hurdle Drills, Technique practice, Flexibility Drills
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faster each lap,
4th-lap run in
26-28 seconds, walk 200
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Long Jump pre meet warm up. 3 runs 3 pos done
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Block starts X 5 at 1st hurdle
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1X 300 on 44
Rest 3 minutes
between Blast 110m
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1X 300 on 44
Rest 3 minutes between
Blast 110m
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1X 300 on 44
Rest 3 minutes
between
Blast 110m
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800m cool down and Guts
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800m cool down and Guts
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800m cool down and Guts
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Thursday
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Meet at Bremerton
leave 1:01 pm
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PA vs PT @ Brem
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