Week 3 workouts: March 16-20

LONG JUMPERS

Monday: (Approach work)
1: Sprint Speed Drills
25'-30' gradual acceleration with correct rhythm.
DON'T slow down as board is reached.
10 each
done on track straight
2: Two Mark Drills
10 each
done on track straight
3:Run throughs
5 full approaches WITHOUT jumps.
Consistant foot placement is VITAL.

Tuesday: (Take off work)
1: 1st Hand Drill
5 each
2: 2nd Hand Drill
5 each
3: Split Kick Drill
Block Arms, knee drive, hold position in air and upon landing
5 each
4: 2nd Split Kick Drill
Block Arms, knee drive, switch legs in flight
"point toe" "tuck heel"
5 each

Wednesday:
Full jumping during meet.

Thursday: go with sprinters

Friday(Landing work- this week only)
1: Standing Long Jump
10 each
2: Two Step Drill
10 each
3: 10 Step Drill
5 Each

Fridays (when no mock meet or regular meet)
1: High knee bounds up the small hill on the North end of the track.
10 each
2: Quick high knees up bleachers
10 each

HIGH JUMPERS

Monday: (Approach work)
1: Running Strides
10 each
done on straight away
2: Walk up drill
5 each
3: Circle Drills
5 each
4: Full Approach Drill
No bar, drive knee into pit
5 each

Tuesday:
1: Circle Drills
5 each
2: Walk Up Drill
10 each
3: High Box Jumps
3 sets of 8

Wednesday: (meet, full approaches)

Thursday:
1: Skip Drill
3 Lengths of approach area
2: High Box Pop Overs
Look over right shoulder (for left plant foot jumpers and vice versa)
Coach should stand behind pit and look for face of jumper
10 each
3: Arc Strides
Done on curve of track, even high knee strides, free swinging arms
lean into curve to move center of gravity

Friday: (bar clearance)
1: Standing Popovers
10 each
2: Back Bends
Hold for 30 seconds ea. 3x

DISTANCE

Monday:
400/800 group: 400s
800/mile+: 2-3 mile jog curve, sprint straight

Tuesday: 30min recovery

Wednesday: Meet at Layton, if you haven’t paid fee you will be helping run the meet

Thursday: 30 min recovery

Friday:
400/800 group: 5-3-1-1 vs distance group
800/mile+: 5-3-1-1 vs 400 runners

HURDLE

Monday: workout with sprinters
Wall exercise with hurdle. Trail/lead leg

Tuesday:
First hurdle drill
Ghost hurdles
Hurdle add on

Wednesday: home meet

Thursday:
400m conditioning
Hit the mark
Hurdle add on

Friday: workout with sprinters
Stair hops