Week 1 Work-outs March 2-6

If you missed any of the workouts this week be sure to make them up by filling out the "Make-up Form" and doing the workout on your own.

Sprinter's Workout
Monday: Plyometrics-hurdles with acceleration
4x200m, 2x100m, 2x50m
Tuesday: Agility Ladder, quick feet
block starts 10x20m smooth acceleration
6x40m sled 2-5lbs
Wednesday: Plyometric-hurdles
2x300m
2x200m
4x100m
Thursday: Agility ladder, quick feet
block starts 10x20m smooth accelerations
6x40 Bungie Overspeed
Friday: Plyometric
3 stadium jumps
relay work 6- hand offs 70% speed

Hurdles
Monday: Work-out with sprinters or distance
Tuesday: Plyometrics with sprinters
Wall exercise
Trail & Lead Leg drills
Wednesday: Work-out with sprinters or distance
Thursday: Plyometrics with sprinters
Wall exercise
Over-under drill
Trail & Lead Leg drills
Friday: Work-out with sprinters or distance

Distance
Monday: 400's
Tuesday: 30 min. recovery run
Wednesday: 5 min Tempo, 600 finishes, 150 strides
Thursday: 30 min. recovery run
Friday: 20 min. Tempo, 200's
*Everyday do push-ups, abs, and duck walks

Throwers
Everyday: Drills with Mr. Lindsay

Jumpers
This week train with Sprinters or Distance then do the following. Be sure to establish your approaches so you begin to be consistent.

ALL JUMPERS:
Duck walks. Toes in 2x, toes out 2x. The width of the widest part of the approach area.
High bounds. 4 widths of the approach area.

HIGH JUMPERS:
#1: Head to Ball- 10ea.
The green mesh bag is on a PVC pipe behind the door in the shed. Throw it over the goal post and adjust for the height of each athlete.
- 3 step approach
-Drive knee up
-Athlete should be vertical, not looking at the ball, and jump straight up.

#2: Standing Pop Overs- 10ea.
Men @ 4'4"-4'6"
Women @ 3'8" ish
-Work on Flexibility
-Head back then flip forward to pull legs over the bar

#3: 4 Step Approaches- 10 good ones
-Watch foot placement
-drive knee up not through the bar.
-Consistancy in foot placement and start point.

#4: Full Approaches WITHOUT the bar.
-J approach
-consistant foot placement and start point
-Rhythm and timing

LONG JUMPERS:

#1: Rhythm high knees (from the workouts) 10ea.
-Focus on pace and timing.

#2: Single Leg Hops- 4ea. leg (from the workouts)
-20 meter
- it's not a race
-focus on strength

#3: Sitting Arm Cycle 10x (from the workouts)
-They'll feel silly and akward but it'll work.