WEEK 9 PRACTICE SCHEDULE (1/22-1/27)

MONDAY (1/22) 

Distance / Mid-Distance-  Warm Ups / Weight Training Program 2 / 30 minute run / 6 x 150 (sprint) / Core / Stretch

Jumpers - Warm up / 4-6 x 250 (ladder starts) / Core / Jog 4 laps / Stretch

Sprinters - Warm up / 2 Groups: 55 - 4 x 2 - 1 x 300 3 x 200 / 300 - 4 x 4 1 x 400 3 x 200 / Core / Stretch w/ Bands

Throwers-  Warm up / Weight Training Phase 2 cont'd / 4 x 40 accelerations / Hurdle Drills / Ladder Drills / Throw / Stretch

TUESDAY (1/23) 

Distance / Mid-Distance-  Warm ups / Hardest Workout of  the week - focusing on speed endurance, Round 1:  Fresh / Soph 1 set & Junior / Senior 2 sets of 4x600m at mile pace – 2 sec differential (if mile pace is 5:00 – 73 seconds) - 2 min rest between 600’s, 300m walk between sets  Round 2:  Fresh / Soph 6 & Junior / Senior 8 (unless state then 10)  x 300m at mile pace, 1 min rest (no sets, just straight through), 150m walk after all are complete / Coaches Surprise Coming / Stretch

Jumpers- Warm ups / 10 minute run / LJ - rocker steps and in flight simulation, H - 4 hurdle warm up then block starts to 1s hurdle work with drive to second hurdle / jog 4 laps / Stretch

Sprinters-  Warm ups / Skillz ladder - 1 x 1 foot in every box / 1 x quick feet / 1 x zig zag / 1 x zig zag w/ hold / 1 x side way scissors - Rest / Repeat / 20 - 25 minute run / Core  / Stretch

Throwers-Warm ups / 10 minute jog  / Medicine Ball Drills / Ballistics / Throw / Core / Stretch

WEDNESDAY (1/24) 

Distance / Mid-Distance- Warm ups  / Weight Training Program 1 / All  are doing 2 sets of 300m-900m-600m-150m - Paces: race pace – 2 sec deferential - Rest: 2 min rest between 3-9 and 1 min rest between 6-150, 300m walk rest between sets / Coaches Surprise Coming / Stretch

Jumpers-  Warm ups / Accelerations / Bounding  drills / Core / Jog 3 laps /  Stretches 

Sprinters- Warm ups / Drills into sprints / 4 x 150 batons if possible / 10 minute jog / Core  / Stretch w/ bands

Throwers- Warm up / Weight Training Phase 2 cont'd / 4 x 40 accelerations / Hurdle Drills / Ladder Drills / Throw / Stretch

THURSDAY (1/25) 

 JV MEET #2 (NEWTON SOUTH) 

NOTE: Varsity there still is a scheduled practice w/ Coach Rafuse & Coach LaClaire

Distance / Mid-Distance- Warm ups  / 45 minute run / 6 x 150 (sprint) / Core / Stretch (please text me when done saying it was completed) 

Jumpers-  Warm ups / Accelerate 75 m into jog 75 m x 8 laps / LJ - focus H - Drills / Jog 4 laps / Stretch

Sprinters- Warm ups / Sprint through the zone 3 x 50 accelerations / 50 m zone / 50 m lift / 10 minute jog / Core / Stretch

Throwers- DAY OFF 

FRIDAY (1/26)

Distance / Mid-Distance- Warm Ups / Steady State Taper (Distance will be determined after Wednesday practice) / Pick Ups / Stretch

Jumpers- Warm ups / Accelerations over short hurdles / LJ - drills into pit H - focus on smooth to 1st hurdle / Jog 3 laps / Stretches 

Sprinters- Warm ups / Sprint drills into sprints / Blocks & Hand offs / If not racing: 1 x 40 / 1 x 75 / 1 x 150 (out of blocks) - 2 sets / 15 minute jog / Stretch

Throwers- Warm ups / Warm ups / 10 minute jog  / Light Cables  / Ballistics / Throw / Core / Stretch

SATURDAY (1/27) 

COACHES INVITATIONAL (Reggie Lewis Center)