Thomas Jefferson Track & Field

Practice :Thursday, April 21, 2005

• Brief Team Meeting
• Team Warm-Up – ½ mile – into movement series

Sprinters (100/200)

½ mile of in and outs

3 x 150 meter build-ups (50 meter @ 90%, 50 meter @75%, 50 meter @90%) – walk back to start recovery

5 minute recovery

2 x “Speedmakers” – 60 meters @ 90%, 40 meters relaxed, slow jog around curve and repeat down back stretch – Emphasis to simulate the first 100 meters of the 200 meter dash – (sprinter should “press through” first 50 to 60 meters then get into relaxed sprint rhythm)

5 minute recovery

1 x RELAXED 200 meter in sub 32 for Men, Sub 40 for Women

Starts & Overspeed Trainer– ½ do starts & ½ use trainer then switch up

• Starts - Use high jump bar to exaggerate keeping low. Place cone at 30 meters for first three starts, then move out to 40 meters.

Sprinters (200/400)

½ mile of in and outs

Same as 100/200 except they should do 3 x “Speedmakers” instead of 2

Mid-Distance (800/1600)

Day off, with long sprinters, or Frisbee football

Throwers

Throwing – Go from standing to full progression.

Morgan Veasley – 5 minutes jog, 1 x Target 800 to get feel of race. (200/200/100/100/200) in (37/54/18/27/37) Emphasis on distances and times in bold. Total time = 2:54 -à Then go with sprinters.

Hurdlers & Jumpers

½ mile in & outs

3 x 150 meter build ups (50 meter @ 90%, 50 meter @75%, 50 meter @90%) – walk back to start recovery

Hurdlers – Full Hurdle Series

· Fence Drills

· Walk Overs

· B&C Skips over sides

· Can-can’s

· High Knees in between hurdles (emphasis on quick feet and acceleration through hurdles)

· Out of blocks over no more than four hurdles

Jumpers to pit –

Drills

· Triple Jump March (I showed Ian & Garrett this)

· Speed Bounds

· Rhythm Sprints/Approaches

o Begin with slow, powerful, open stride while avoiding over-striding. Foot plant should be on ball of foot while keeping feet under hips. Knees should be high but will not raise thighs parallel to ground until jumper reaches top speed. Jumper’s lean will be more pronounced at beginning of approach, but will gradually rise to an upright position as approach progresses into top speed. Power à Speed

· Lowering of body on final steps and jump into pit

o On next to last step, body should be lowered at hips, takeoff foot leg should be off ground with both knees at same point under hips. Foot on ground should roll onto toes, swinging takeoff foot on to board in pawing motion. Next simulate two steps before lowering body with the roll and “pop” off of board. “3-2-Roll-POP”

· Jumps into pit from short approach

o In flight emphasis should be bringing knees to chest as the jumper decents into sand then kicks feet out and touches toes then sweeps arms back.