Thomas Jefferson Track & Field

 

Practice : Monday, March 6, 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)

Ľ mile skips

Movement Series

  • 10 x 30 meters – out of blocks or from a 3-point stance

10 minute recovery

  • 3 x Acceleration – Use ladder or cones
  • Backward Runs – into accelerations (with whistle or clap command)
  • Reverse 30-30-30’s (jog-acceleration-jog)

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

 

Coach Wilson’s / Prim’s group

 

Same warm-up as above group

Hurdle Series – Will explain

6 x 3 hurdles – 300 meter hurdle configuration

 

Coach Cohen’s group

 

Same as above group through the 10 x 30 meters, then shot put skills session

 

Coach Caleb’s group

Warm-up jog (5 minutes) and stretch.

4 min much slower than AT pace (easy jog)

3 x 2min – 2min (2 min slower than AT pace, 2 minute faster than AT pace)

4 min much slower than AT pace (easy jog)

3 x 1min – 1 min (1 min slower than AT pace, 1 min faster than AT pace)

4 min much slower than AT pace (easy jog – warm down)

 

Strides

Weights – Day 2 – very light