Thomas Jefferson Track & Field

 

Practice : Thursday, February 24, 2006

 

Workout purpose – General Conditioning, Speed Building, Strength Building

 

Practice will be split into two segments.  Coach Bonner’s & Coach Cohen’s group into the weight room first, then come outside for workout.  After completing workout, Coach Allen and Coach Wilson’s (Prim’s) group into the weight room.  Weight room for no more than 45 minutes.  While first group is finishing up on the track, the second group should be out doing warm-ups

 

Coach Allen & Bonner’s group

 

˝ mile in and outs warm-up (200 meters of jogging, 100 meters of walking)

Stretch and movement series

Ľ mile jog

  • 10 x 20 meters – out of blocks or from a 3-point stance

10 minute recovery

  • 4 x 30-30-30 – 30 meters at drive out speed, 30 meters at about 50%, 30 meters at drive out speed

5 minute recovery

  • 2 or 3 x Acceleration – Use ladder or cones

5 minutes recovery

  • Get ups – athletes pair up, one athlete starts about 20 meters ahead of other athlete.  First group goes on one command (the word, “go”, “start”, etc) and then the other group that is 20 meters ahead will begin on another command (a clap, whistle blowing, etc) Object is for the first group to tag the second group

If there is time, power hurdle hopping maze with 20 meter sprint at the end.

 

Coach Wilson’s / Prim’s group

 

Same as above group through the 30-30-30, then brief hurdle series (Coach Cohen will work with them on this)

 

Coach Cohen’s group

 

Same as above group through the 10 x 20 meters, then shot put skills session

 

Coach Caleb’s group

Warm-up jog (10 minutes) and stretch.

30 minute AT run (or slightly slower than AT).  Should cover at least 4 miles.

8 x strides

Weight room – light upper body work.