Thomas Jefferson Track & Field

Practice :Tuesday, March 22, 2005

Weather permitting – Should be at West.MS

• Team Meeting
• Team Warm-Up –800 meters followed by full motion series

Sprinters Jumpers Hurdlers

Overspeed/Resistance Intro (if possible) Approach Runs Hurdle Drills

Exchange Zone Work Get Mark for 1^st 6 steps (drive to tall) – from board Fence Drills

Handoffs – Inside to Outside Get Mark for 2^nd 6 steps Walk Overs

Begin to get marks for takeoff (receiver) Get Mark for all 16-18 steps (use checks at 6 steps) B & C Skips on Sides

In all combos of sprinters Triple Jump Drills – Standing TJ’s for Intro Can-Can’s

If they are practicing relay team members Jumps into pit concentrating on final four steps Out of Blocks – go over

May include: - lowering body no more than 4

Askew - pawing, flat foot on board 110’s to 300’s

D. McGaughy (Harris or Nelson)

Nelson (Harris or M. Lobato, Arck) Middle Distance Throwers

T. McGaughy 13 x 30 sec routine 10 x 50 m Acclerations

Women’s members yet to be determined 4 sets of: (sprint 50 – walk 50)

30 sec slower than AT pace Circle work – light throwing

Starts out of blocks with gun 30 sec faster than AT pace

45 sec slower than AT pace

30 sec faster than AT pace

1 min slower than AT pace

30 sec faster than AT pace

After 4^th set, they should do 30 sec slower followed by 30 sec faster to complete the full 13