Handoffs – Inside to Outsdie, NO SWITCHING HANDS – Begin to get marks for takeoff (receiver)
Men Women
Woolfolk -à D. McGaughy Veasley à Cauley Jones à Cauley
Woolfolk -à King Veasley à Vaden Jones à Allen
Bolitnikov -à D. McGaughy Veasley à Allen
Bolitnikov -à King Cauley à Allen
King -à Nelson Cauley à Jones
King -à M.Lobato Vaden à Jones
D.McGaughy -à Nelson Vaden à Allen
D McGaughy à M. Lobato Allen à Jones
Nelson -à T. McGaughy Allen à Lyons
M. Lobato à T. McGaughy Allen à McMillan
Jackson, J. Lobato, & Bolitnikov can work into any combo (they could be used as alternates at any leg)
McMillan, Anderson, Lyons & Lewis can work into any combo.
If time remains – weights and/or deck of cards
Full Hurdle Series
Using the form finder hurdle as the first hurdle – work on three step
Using 4 to 6 hurdles begin with placing them 24 feet apart, then gradually move them farther apart (26ft, then 28ft, finally 30ft). Place a cone 7 feet in front of hurdle to mark takeoff point.
If time permits, Overspeed and Resistance work with the Overspeed trainer.
Most jumpers are in sprints/relays or hurdles - Once done with prelim drills will go to Triple Jump Skill session.
13 x 30 sec routine
4 sets of:
30 sec slower than AT pace
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 4th set, they should do 30 sec slower followed by 30 sec faster to complete the full 13
Strides – Followed by a full static stretch
Weight Room until 4:15
Outside :
10 x 50 meter accelerations beginning should use
acceleration ladder
8 x 40 meter spins on the lines of the track
Shot and Disc drills (to be explained)