WEEK 3 PRACTICE SCHEDULE (12/11-12/15)

MONDAY (12/11) 

Distance / Mid-Distance- Warm up / Weight Room Program 2 / 15 minute run / 600 meter runners - 6 x 200 meter (jog lap in between) - 30/30/30/RP/RP/RP / 1000 meter runners - 4 x 300 meter (jog lap in between) - 30/RP/RP / Milers & 2 Milers - 8 x 400 meter (jog lap in between) - 45/RP/30/RP/30/RP/RP/RP / Core 1 (see sheet) / Stretch

Jumpers-  15 min Warm ups / 2 x 150m; 2 x 75m; 2 x 50m (focus on form and acceleration) / Long jump (coach focus), hurdlers focus on 4 hurdle drills + 1 leg rain dance , high jumpers 5 step work, rocker step (standards and bar) / Weight room: 2 x 10 rocker step w hand weights, 2 x 10 squats, 2 x 10 simulated running arms with weights, side push ups, jump up on blocks,  2x10 banded drive knee / Jog 2 laps then cool down stretches

Sprinters- Velocity + conditioning: Warm ups / Leg swings (10 each direction) / 2 x 100 m strides / 2 x 300 m  / 4 x 150 m -*Relay runners will run 150's w/ baton / weight room / cooldown

Throwers- Warm ups / 10 minute jog / Weight Training Program 1 (see sheets & record) / Accelerations 4 x 40 meters / Technical drills (see sheet) / Video Review / Throw (focus shuffle step or glide) / Core 1 (see sheet) / Cool down (stretch) 

TUESDAY (12/12) 

Distance / Mid-Distance- This is one of the traditional trademark workouts!  It is tough, but fun.  For the 2 Milers they call it the dreaded 8 mile workout / Milers call it the dreaded 6 mile workout / added to the tradition is the 1000 meter runners dreaded 4 mile workout / 600 meter runners the dreaded 2 mile workout. This workout is only done once a year and at the beginning.  If you are new you use this workout as a base to learn pacing and building phase.  The veterans you know what to do. Who can finish? Warm up / 2 Milers - 800 meter jog - 2 mile / 1 mile / 800 m / 800 m / 1 mile / 2 mile - 800 meter jog / Milers - 800 meter jog - Mile / 1200 m / 800 m / 400 m / 800 m / 1200 m / Mile - 1200 meter jog / 1000 meter runners - 800 meter jog - 1000 m - 800 m - 600 m - 400 m - 200 m - 800 m - 1000 m - 800 meter jog / 600 meter runners - 3 minute jog - 600 m - 400 m - 300 m  - 200 m - 300 m - 400 m - 600 m - 3 minute jog / Stretch 

Jumpers-  15 min warm ups / 30 min Bounding drills: 2 accelerations for form. star, karaoke/drive knee, skip for ht (hj: double arm pump; lj single arm drive), skip for distance, short skip take off skip, run run jump over hurdles spaced 7-9 ft apart (good posture) / HJ drills (coach focus) if space indoors, then jump/if not, then drills outdoors; long jumpers practice last 5 steps, hurdlers work on 4 hurdle drill / 15 min cool down

Sprinters- Accelerations: Warm up / leg swings (10 each direction) / 2 x 100 m strides / Start drills into 40 m sprints: falling start x 2 - rolling start x 2 - 4 point x 2 - 3 point x 2 - blocks x 3 / 4 x 150 m accelerations (1 lap walk recovery) / cooldown

Throwers- Warm ups / 10 minute jog / Dynamic Stretches (see sheet) / Hip Mobility Exercises (see sheet) / Ladder quick step & mini bound drills / Small hurdle quick step & mini bound drills / Partner medicine ball drills / Throw (shuffle & glide) - video recording & distance measurements / Core 2 (see sheet) / Cool down (stretch) 

WEDNESDAY (12/13) 

Distance / Mid-Distance- Warm up / Easy 30 - 45 minute run / 4 x 200 meter stride outs / Core 2 (see sheet) / Stretch

Jumpers-  15 min warm ups / 6 x 1 lap with strengthening after each lap / Hurdlers: block starts + 3 hurdles, LJ: block starts / Strengthening: 10 side push ups each side, push ups to failure, sit ups to failure, planks to failure, lunge to jump / Jog 2 laps then cool down stretches

Sprinters- Conditioning: Warm up / Football run (each group will need a watch) / 15 second sprints w/ 45 second recovery - for 12 minutes / cool down jog / Hurdle flexibility / Core / *possible weight room - posterior / *Remember Coach Rafuse is gone today.  

Throwers- Warm up / 10 minute jog / Weight training program 2 / Accelerations 4 x 40 meters / Technical drills (see sheet) / Throws (recording) / Core 1 (see sheet) / Cool down (stretch) 

THURSDAY (12/14) 

Distance / Mid-Distance- Warm up / Weight Room Program 1 (light weight)  / 15 minute run  / Stretch

Jumpers-  15 min warm ups / 15 min run / 40 min Hurdles (coach focus), long jumpers last 5 steps + in-flight moves, hj last 5 steps (shot put for pentathletes) / Jog 2 laps then cool down stretches

Sprinters- Pre-meet / Warm up / 4 x 150 m accelerations - 1 lap walk recovery / Block starts / Cutting in practice / Hand offs / 5 lap minimum cool down / Core / Static stretches 

Throwers- Warm up / 10 minute jog / Dynamic stretches / Hip mobility exercises / LQSTD / SHMD / Rope Exercises / Core 2 (see sheet) / Cool down (stretch) 

FRIDAY (12/15)

DCL MEET #1 V. BEDFORD (Reggie Lewis Center)