Thomas Jefferson Track & Field

Practice :Friday, March 04, 2005

• Team Meeting – By grade meet with a coach
• Team Warm-Up

Sprinters/Jumpers/Hurdlers

6 x 100-200-100-100 (recovery is 1 minute after the first 100, 3 minutes after the 200, and 30 seconds in between the final two 100’s) Recovery of 7 minutes in between sets.

Targets:

Men: First 100 in 12, the 200 in 25, the final 100’s in 13

Women: First 100 in 14, the 200 in 29, the final 100’s in 15

4 x 50 meter strides on grass

Stretching

Middle Distance

10 minute AT run

3 x 200-400-200-200 (recovery is 2 minutes after the first 200, 4 minutes after the 400 and 1 minute in between the final two 200s) Recovery in between sets is 10 minutes of walking, jogging etc.

Targets:

Men : First 200 in 30-31, the 400 in 63-65, the final 2 200’s in 32-33

Women: First 200 in 35, the 400 in 70, the final 2 200’s in 36

Strides

Stretching

Throwers

1 mile – in & outs (100 meter run / 100 meter walk)

The Deck

30 meter accelerations

Hurdle Hoping/Bounding