WEEK 4 PRACTICE SCHEDULE (12/18-12/22)

MONDAY (12/18) 

Distance / Mid-Distance- Warm up / Weight Room Program 1 / Everyone Timed Intervals (matched pairs) : 4 laps  (1 minute rest) - 3 laps (45 seconds) - 2 laps (30 seconds) - 1 lap (15 seconds) - REPEAT / 10 minute run / Core (coaches pick) / Stretch (coaches count) 

Jumpers-  15 minute warm up / 3 x 150 m - 3 x 75 m - 3 x 50 m - 3 x 50 m over short hurdle / weight room (3 x 8 rocker steps w/ hand weights - 3 x 8 leg press - 3 x 8 kneeling to push up (hamstrings) - 3 x 8 bicep curls - 3 x 8 tricep dips - side push ups - 3 x 8 jump up on blocks / jog 3 laps / cooldown / stretch

Sprinters- Max velocity:  300/100 meter workout (300 - 90% - 100 - 100%)  - 2 sets with 10 minutes rest / weight room / static stretch 

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 (12/19) 

Distance / Mid-Distance- Warm up / Everyone 45 minute run / Surge training - importance of 2nd line / 4 x 150 yard accelerations / 

Core 2 (coaches pick) / Stretch (coaches count) 

Jumpers-  15 min warm ups / 15 minute run / HJ drills (coach focus) / LJ (last step into high jump pit) / Hurdlers work on 4 hurdle drills and starts / 3 lap jog / cooldown / stretch

Sprinters- Pre Meet: Blocks & Hand offs / 20 minute run / dynamic and static stretching 

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 / Olympic lifts (see sheet)  / Core 2 (see sheet) / Cool down (stretch) 

WEDNESDAY (12/20) 

DCL MEET #2 V. CONCORD-CARLISLE (Reggie Lewis Center) 

THURSDAY (12/21) 

Distance / Mid-Distance- Warm up / Weight Room Program 2  / Time Interval Relay Style Racing - teams of 3 - 3 min x 2 min x 1 min  REPEAT x 4  - 1 minute rest in between sets (total amount of laps win!) / Core (coaches choice) / Stretch (coaches count) 

Jumpers-  15 min warm ups / Accelerate- 75 meters into jog 75 meters x 8 / LJ focus, hurdle drills / weight room (same as Monday) / jog 3 laps / cooldown / stretch

Sprinters- Endurance: AMRAP (20 minutes) - sprint 150 - jog 150 - walk 150 / weight room / static stretch

Throwers- Warm up / 10 minute jog / Weight Training Program 2 (see sheet) / Accelerations 4 x 40 meters / Technical drills (see sheet) / Video Review / Throw (focus shuffle step or glide) / Core 1 (see sheet) / Cool down (stretch) 

FRIDAY (12/22)

Distance / Mid-Distance- Warm up / 600 meter & 1000 meter runners - 900-600-600-300-300-150 (30s-30s-15s-15s-AO-AO) in between a 2 minute tempo run (Goal nonstop throughout) x REPEAT / Miler & 2 Milers - 1200-900-900-600-300-300 (30s-30s-15s-15s-AO-AO) in between a 3 minute tempo run (Goal nonstop throughout) x REPEAT / Coaches ending workout! / Stretch

Jumpers-  15 minute warm up / bounding drills / hurdle focus - HJ drills / 3 lap jog / cooldown / stretch

Sprinters- Accelerations plus technique: 4 x 75 meter - 2 sets 3 minute rest between reps - 6 minutes between sets / cooldown / core / stretch

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 / Olympic lifts (see sheet)  / Core 2 (see sheet) / Cool down (stretch)