Thomas Jefferson Track & Field

Practice: Tuesday, May 3, 2005

• Brief Team Meeting
• Team Warm-Up – ½ mile – 1 lap jog, 1 lap skips into movement series

Sprinters – Coach Bonner

½ mile of in and outs

1 x 455 (use the 55m start line)

Targets : Men: Sub 70, Women (if any) Sub 75

15 minutes FULL recovery which includes ½ mile of in and outs (slow jog to walk), stretching, movement series. What it does not include is sitting in the stands BS’ing or lying in the infield.

3 x 200 with 200 walk/jog recovery to start. Start should be at 200m point, finishing at finish line.

Targets: Men 29-27-25, Women 34-32-30

Starts & Handoffs

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

Mid-Distance (800/1600) – Coach Wilson

Lewis, Allen, Lyons, Veasley, West, Marandi, Nickerson, J Lobato, Gilliland

10 Minute AT run

6 x 200 @ 800 meter race pace – walk/very slow jog recovery for 200 meters back to start line. These should be done RELAXED.

Targets:

Men: 32-33 seconds, Women : 36-38 seconds

1 x 100 all out sprint

Throwers

Throwing – 10 x 50 accelerations.

10 x 10 push-ups, 10 crunches – 90 second recovery

Discus work

Jumpers – Coach Allen

10 x 50 meter accelerations. Walk back recovery

Jumping drills

Short approach jumps into pit working on lowering body, movement in air.

Hurdlers

10 x 50 meter accelerations

Complete Hurdles Series

Then join sprinters for 3 x 200

Starts going over 4 hurdles when completed with 3 x 200