Sprints/Jumps
Sunday
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
|
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21
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22
First Day of Practice! 4x200 M + Stairs |
23
Mechanics 10xfield strides |
24
1 Mile Breakdown
|
25
300 M time trials *spikes
|
26
|
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27
|
28
6x200 m Hills
Weight
|
1
Plyometric Circuit
|
2
300, 200, 150, 100, 50
Weights
|
3
Handoff Blocks
|
4
Alumni
Meet
(3-4 events)
|
5
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6
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7
3-4x300
weight
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8 ACT
Handoff
/Blocks
|
9
Meet
|
10
Handoffs Blocks |
11
Riverton Invite
|
12
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| 13 |
14
4x200
6x100
|
15
16x100 Strides |
16
400 5 min rest 85%
300 4 min rest 90% 200 3 min rest 95% 100 2 min rest 100% |
17
1 mile breakdowns |
18 3x3 flying 30s 90 sec rest between 3 4-5 min between sets |
19
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20
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21
No School
Noon
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22
Blocks/ Handoff
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23
Meet
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24
Meet |
25
Hill Runs
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26
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27
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28
100, 150,
200, 300, 300, 200, 150, 100 90% active recovery. |
29
1 mile jog
Technic Blocks/ Handoff
|
30
Meet Duel Alpha Invite
|
31
Stadiums 4 laps Alpha Invite
|
1
1 mile breakdown
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2
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3
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4
400 85%
300 85%
200 90%
150 95%
100 100%
Weights
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5
Body workouts
|
6
Endurance day
45 min Jog/bike |
7
Body Workouts
|
8
Hill sprints
Find a hill 100-200 runners: 8x12 seconds 400 runners: 2x20 sec 2x15 2x12 2x10 |
9
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10
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11
4x300
Negative
weights
|
12
Body weight
Yoga Easy run or bike |
13
All out
100 5 min break 400 5-10 min break 200 Time yourself share it on groupme if you want record it on log |
14
body weight
yoga bike |
15
100-200 runner This is a hard one 3-5 min recovery speed is the key!
10x100m
400 runners 100 200 100 200 100 200 100 |
16
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17
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18
6x200 m(Step down) *spikes
Weight
|
19
45 min Jog/Run
Body Weight |
20
800 m time trial post time on log
|
21
45 min Jog/Run
Body Weight |
22
10x100 strides on grass Focus on Mechanics
|
23
Stretch/Roll out |
24
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25
4x200 85%-(90 sec rest 100 fast) full recovery 10 min
Weights
|
26
1-2 mile breakdown
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27
400 time
5-10 min recovery 200 time 5-10 min recovery 200 |
28
30-45 min Jog/Run
Body Weight |
29 Blocks/start
|
30
Davis Invite
|
1
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2 Last chance
Flying 30 x
10 turf
Weights
|
3
30-45 min Jog/Run
Body Weight |
4
timed
100 200 400 |
5
30-45 min Jog/Run
Body Weight |
6
TBD
Mechanics
|
7
Stretch/Roll out
|
8
|
9
6x150 negative splits Weights
|
10
30-45 min Jog/Run
Body Weight |
11
strides on grass 10x100 |
12
30-45 min easy Jog/Run
Body Weight |
13 Final timing
Choose 2 100 200 400 |
14
Stretch/Roll out
|
Pole Vault
Sunday
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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23
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24 B
-Vault Meeting
-Pole Drills
-Bubkas
|
25 A
-Pole Drills
- Pole Run Races (40-50m)
-Bubkas
|
26 B
-Mental Toughness Competition
-Pole Drills
- Gassers (10 x 20yd)
-Bubkas
|
27 A
-Pole Drills
- Stadium Relays
-Bubkas
|
28 B
-Pole Drills
300 time trials
|
29
-Easy two mile run on your own
-Lift (high reps, low weight)
|
1
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2 A
-1-2 Step
-Pole Drills
-Bubkas
|
3 B
-3-4 Step
-Pole Drills
-Bubkas
|
4 A
-4-5 Step
-Pole Drills
-Bubkas
|
5 B
-6-9 Step
-Pole Drills
-Bubkas
|
6 A
Alumni Meet
PV, 100/200
4x4
|
7
|
8
|
9 B
-Boys: JUMP
-Girls: Weights, Handstand Walk (5 yd),
Slide Box/OT drill
-Bubkas
|
10 A
Girls: JUMP
Boys: Handstand Walk (5yd), Slide Box/OT drill,
Plyo Stadiums
-Bubkas
|
11 B
Duel Meet
PV, LJ/HJ,
100, 4x100
|
12 A
-Platforms
-10 Pole Runs
-Bubkas
|
13 B
-JUMP
-Pole Drills
-Bubkas
|
14
-Hills or
Stadiums
|
15
|
16
follow spint workout
| 17 follow spint workout | 18 follow spint workout | 19 follow spint workout | 20 follow spint workout | 21 |
| 22 | 23 follow spint workout | 24 follow spint workout | 25 follow spint workout | 26 follow spint workout | 27 follow spint workout |
28
|
29
SPRING BREAK Week
|
30 TBD
follow spint workout |
31 TBD
follow spint workout |
1 TBD
follow spint workout |
2 TBD
follow spint workout |
3 TBD
follow spint workout |
4 TBD
|
5
|
6 B
-Boys: JUMP
-Girls: Weights, Handstand Walk (15yd)
Slide Box/OT drill
-Bubkas
|
7 A
Girls: JUMP
Boys: Handstand Walk (15yd) Slide Box/OT drill,
Plyo Stadiums
-Bubkas
|
8 B
Endurance day
45 min jog/bike |
9 A
-Platforms
-Pole Drills
-Bubkas
|
10 B
|
11
|
12
|
13 A
TBD
|
14 B
TBD
|
15 A
PV, Jav/Disc/LJ
/400
|
16 B
-Run meet
-Scout & Recruit
-rotate for platforms
-Bubkas
|
17 A
-Prepare stadium for Davis Invite
-Pole Drills
-Bubkas
|
18
|
19
|
20 B
-Girls: JUMP
-Boys: Weights, Handstand Walk (15yd)
Slide Box/OT drill
-Bubkas
|
21 A
-Boys: JUMP
Girls:
Handstand Walk (15yd) Slide Box/OT drill,
Plyo Stadiums
-Bubkas
|
22 B
PV, HJ/LJ/shot put/4x4
|
23 A
-Platforms
-Pole Drills
-Bubkas
45 min jog |
24 B
sprinters workout
|
25
-Go to Prom
|
26
|
27 A
-Boys: JUMP
-Girls: Weights, Handstand Walk (20yd)
Slide Box/OT drill
-Bubkas
|
28B
Girls: JUMP
Boys: Handstand Walk (20yd) Slide Box/OT drill,
Plyo Stadiums
-Bubkas
|
29 A
Last Chance?
-Pole Drills
-Bubkas
|
30 B
-Platforms
-Pole Drills
-Bubkas
|
1 A
|
2
|
5
|
3 B
-Wed. Group: JUMP
-Everyone Else: Weights, Handstand Walk (25yd)
Slide Box/OT drill
-Bubkas
|
4 A
Thurs. Group: JUMP
-Everyone Ese: Handstand Walk (20yd) Slide Box/OT drill,
Plyo Stadiums
-Bubkas
|
5 B
Region
|
6 A
Region
|
7 B
TBD
-Bubkas
|
9
Practice for State Group
-Video Analysis
-Short Approaches
-Bubkas
|
10
|
11 A
-State Group: JUMP
-Everyone Else: Weights, Handstand Walk (25yd)
Slide Box/OT drill
-Bubkas
|
12 B
JV Region
-Platforms
-Pole Drills
-Bubkas
|
13 A
-Warm up & Stretch only for Wed. Group
- 8 x 50m for Sat. Group
-Non-State: Ultimate Frisbee
-Pole Drills
-Bubkas
|
14 B
STATE
|
15 A
-Sat. Group: warm up & stretch
-Everyone Else: Ultimate Frisbee
-Pole Drills
-Bubkas
|
16
STATE
|
29
|
30
No log this week
|
Throws
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
March
15
|
16
1/2 sprint |
17
J-Approach D-Half Turns S-Splits Drill 15 min Abs |
18
J-3 Steps D-Back of Ring Drill S-Glide and hold drill Gretchen |
19
J-5 Steps D-Knee Drive Drill S-Split, pull in leg 15 min Abs |
20
J-Running Pull Backs D-Full Turns S-Line Hops Gretchen |
21
Off |
22
|
23
1/2 sprint |
24
D-Half Turns S-Splits Drill 15 min Abs |
25
J-3 Steps D-Back of Ring Drill S-Glide and hold drill Gretchen |
26
J-5 Steps D-Knee Drive Drill S-Split, pull in leg 15 min Abs |
27
J-Running Pull Backs D-Full Turns S-Line Hops Gretchen |
28 Turn in log
|
29
|
30
1/2 sprint |
31
J-Approach D-Half Turns S-Splits Drill 15 min Abs |
April
1
J-3 Steps D-Back of Ring Drill S-Glide and hold drill Gretchen |
2
J-5 Steps D-Knee Drive Drill S-Split, pull in leg 15 min Abs |
3
J-Running Pull Backs D-Full Turns S-Line Hops Gretchen |
4
|
5
|
6
1/2 sprint |
7
J-Approach D-Half Turns S-Splits Drill 15 min Abs |
8
J-3 Steps D-Back of Ring Drill S-Glide and hold drill Gretchen |
9
J-5 Steps D-Knee Drive Drill S-Split, pull in leg 15 min Abs |
10
J-Running Pull Backs D-Full Turns S-Line Hops Gretchen |
11
Turn in Log
|
12
|
13
1/2 sprint |
14
J-Approach D-Half Turns S-Splits Drill 15 min Abs |
15
J-3 Steps D-Back of Ring Drill S-Glide and hold drill Gretchen |
16
J-5 Steps D-Knee Drive Drill S-Split, pull in leg 15 min Abs |
17
J-Running Pull Backs D-Full Turns S-Line Hops Gretchen |
18
|
19
|
20
1/2 sprint |
21
J-Approach D-Half Turns S-Splits Drill 15 min Abs |
22
J-3 Steps D-Back of Ring Drill S-Glide and hold drill Gretchen |
23
J-5 Steps D-Knee Drive Drill S-Split, pull in leg 15 min Abs |
24
J-Running Pull Backs D-Full Turns S-Line Hops Gretchen |
25
Turn in log
|
26
|
27
|
28
|
29
|
30
|
May
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
Turn in log
|
10
|
11
|
12
|
13
|
14
|
15
|
16
|
17
|
18
|
19
|
20
|
21
|
22
|
23
Turn in log
|
24
|
25
|
26
|
27
|
28
|
29
|
30
No log this week
|
Hurdles
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
23
|
24
First Day of Practice!
|
25
Sprinters workouts
|
26
5x5 of the highs
lift
|
27
Sprinters workout
|
28
5x2 of the 300’s
|
29
Lift
|
1
|
2
Speed Hurdles 2x3, 2x3, 2x3
lift
|
3 ACT Day
300’s 2x150, 30 sec, 150
|
4
Starts
lift
|
5
2x6, 2x5, 2x4
|
6 B
Alumni
Meet
|
7
Lift
|
8
|
9
3x200, 60 sec, 100
lift
|
10
Starts over both races
|
11
Northridge/ Roy @Davis
|
12
Swimming
Clearfield @6
|
13
No Slows or Speed Hurdles
|
14
Lift
|
15
|
16
TBD lift
|
17
TBD
|
18
Super Meet
Girls
|
19
Super Meet
Boys
|
20
2x7, 2x6, 2x5
|
21
Lift
|
22
|
23
-2xRun for 40 sec, walk or slow jog for 60 sec,
- 2x Run for 30 sec, walk or slow jog for 60 sec
- 2xRun for 20 seconds, walk or slow jog for 60 sec
|
24
Find a flat surface (turf, Grass, bike trail)
-Sprint 50 meters all out
-Walk back,
-Do again
-Repeat for a total of 8 sprints.
|
25
Gretchen’s Body Weight Workout on Blog
|
26 A
-Find an area around 200 meters.
-Sprint it, rest for 2 minutes
-Repeat for a total of 6 times.
|
27 B
Find Stairs
-Sprint up every stair, jog back down
-Sprint up every other stair, Jog back down.
-Repeat this for a total of 12-16 stairs.
|
28
Gretchen’s Body Weight Workout |
29
Spring Break Week
|
30
Run 150 meters, rest 30 sec, run 150 meters.
Repeat a total of 3 times. |
31
8x50 meter sprints
|
1
Lift
|
2
300 all out, 3 min rest, 200 all out, 2 min rest, 100 all out, 1 min rest, 100 all out.
|
3
6x100s on grass or hill.
|
4
Lift
|
5
|
6
200 paced, into 200 all out. Boys 30-34 pace, girls 34-38 pace.
|
7
Latter sprints, 25m, 50m, 75m, 100m,75m, 50m, 25m
|
8
Lift
|
9
7x100, 60 second rest
|
10
8x50m sprints
|
11
Lift |
12
|
13
Sprint 200 or for 24-30 seconds, rest 60 seconds, sprint 100 or for 15 seconds.
-Rest 3-4 minutes. -Sprint 150 or 20 sec, rest 30 sec, sprint 20 sec. -Rest 3-2 minutes -Sprint 100 (15 sec), rest 15, sprint 15, rest 15, sprint 15 |
14
Yoga workout with Shawna or find one on youtube.
|
15
Lifting - see gretchens workout
|
16
200 meter stairs. Run 200 meters and sprint up and down a set of stairs 3-4 times.
Rest 5 minutes. -Repeat for a total of 6. |
17
Sprint 150, walk back, sprint 100, walk back, sprint 50.
Repeat 2 times.,
|
18
Lifting See gretchens
|
19
|
20
Lift
|
21
Yoga with Sawna or youtube. |
22
Lift
|
23
Find a stretch of road, trail, or grass that is close to 400 meters. Sprint 400 meters at 105-110 pace. Rest for 5-8 minutes. -Repeat a total of 3 times
|
24
Lift
|
25
Run hard 1 minute, rest 1 minute, repeat for 20 minutes.
|
26
|
27
3x100, 15 sec
100, 15 sec, 100
lift
|
28
2x8, 2x6, 2x4, 2x2
|
29
Last Chance meet/Junior High
|
30
Last Chance meet/Junior High
|
1
BYU Invite
|
2
BYU Invite
|
3
|
4
10x last 100
lift
|
5
Starts on Both
|
6
Region
Day 1
|
7
Region
Day 2
|
8
Rest
|
9
6-8 100 Work on Turn
|
10
|
11
Fine tune 300’s
lift
|
12
Sophomore
Region
Fine tune
|
13
Jog and Stretch
|
14
State Day 1
|
15
Meeting
Handoff
Block
|
16
State Day 2
|
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