Thomas Jefferson Track & Field

Practice: Monday, May 9, 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

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

5 minute recovery

3 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

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

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

20 Minute AT run

3 x 200 @ 800 meter race pace – walk/very slow jog recovery for 200 meters back to start line. These should be done RELAXED. If struggling, we need to reassess reps or target times.

Targets:

Men: 32-33 seconds, Women : 37-38 seconds

Throwers

Throwing – 10 x 50 accelerations.

Spinning on lines

Discus work

Jumpers – Coach Allen

Start out with sprinters until completion of 3 x 150, then to pit for jumping drills (approach runs, lowering body, jumping into pit, triple jump rhythm, etc.)

Hurdlers

Start out with sprinters until completion of 3 x 150

Full Hurdle Series

Starts w/ 4 hurdles