Workouts for the week of March 15-19, 2004
Monday, March 15
-
Hurdlers
- Warmup with sprinters
- Sprint workout
- 10x 3-hurdle trail leg drills
- 10x 3-hurdle quickness between hurdles
- Warmup with sprinters
- Sprint workout
- warmdown
High Jumpers
Tuesday, March 9
-
pick up uniforms
- warmup with sprinters
- 5x 6 hurdles spaced over 100m
- 5x 8 hurdles at lower height
- 5x 8 hurdles at normal height
- warmup with sprinters
- 100m step jumps as group
- 10x approach, jump into pit w/o bar
- 5x box drill at low height
- 5x box drill at medium height
- 3x jump attempt at opening height
Hurdlers
quickness day:
High Jumpers
Wednesday, March 9
-
Track meet @ home 3:45 p.m.
Hurdlers
- Warmup with sprinters
- 10x each leg wall drills
- 2x 25m high knees
- 3x over first 2-3 hurdles from blocks
- compete with a personal best!
- Warmup with sprinters
- 2x 25m bounding double leg
- 1x 50m step-jumps
- 10x approach with jump
- compete with a personal best!
High Jumpers
Thursday, March 11
-
Hurdlers
- Warmup with sprinters
- 10x each leg wall drills
- 5x 5-hurdle walk drills
- 10x 5-hurdle jogs alternating trail leg/lead leg drill
- 5x sprint first 5 hurdles with fast dismount
- warmup with sprinters
- 10x hills
- 2x single-leg hop up stadium steps
- 6x 100m @ 75%
High Jumpers
Friday, March 12
-
Hurdlers
- Workout with Coach Wright
- warmup with sprinters
- 200m step jumps as group
- 10x full speed approach, jump into pit w/o bar
- 10x jump attempt at opening height & higher
High Jumpers