TRACK WORKOUTS

HURDLES 10. Hurdle Drills A. Lead Leg Drill B. Trail Leg Drill C. Balance Drill D. 3 Step Quickness Drill (5 yards apart) E. 5 Step Quickness Drill (10 yards apart) F. Sprint Hurdling G. Alternating Lead Leg Drill 11. Monday's Workout A. Endurance Hurdles (10/set) (p, e, m) B. 12 Hurdle Drill (p, e, m) C. With Sprinters 12. Tuesday's Workout A. Hurdle Ladders (1) 4x3, 3x5, 4x3 (p, e, m) (2) 2x3, 2x6, 1x8, 2x6, 2x3 (p, e, m) (3) 2x3, 1x6, 1x8, 4x200m (p, e, m) B. 3 Hurdle Sets (m, l) C. 6 Hurdle Sets (m, l) 13. Thursday's Workout A. 5 Int. Hurdle Sets (p, e, m, l) B. 3x6 Int. Hurdles, 3 On Each Straight, Fast Jog On Curve (p, e, m) C. 3x4 Int. Hurdles-200 Jog-200 Hard (p, e, m) 14. Special A. Timed High Hurdles, 100% W/Gun 2x2, 2x3, 2x5 B. Timed Int. Hurdles, 100% W/Gun 3x1, 1x3, 1x5 C. Approach to the First Hurdle

5x5 Hurdles 5x5 Hurdles 5x5 Hurdles 5x5 Hurdles 5x5 Hurdles

2' Interval 6' Interval

2' Interval/4' Interval 2' Interval/4' Interval 2' Interval/4' Interval 4' Interval 4' Interval 6' Interval 300 Walk Interval 400 Walk Interval 3' Interval/5' Interval 4' Interval/6' Interval

LONG/TRIPLE JUMP 15. Tuesday's Workout A. 6x6 Stride Long Jump Pop-ups (1) Off Incline Board For Technique (2) Off Take-off Board For Height B. 5 x Standing Triple Jumps, (Measure and Record Best Jump) C. Bounding Circuit (1) Light (2) Medium (3) Heavy 16. Thursday's Workout A. 10 x Triple Jump Rhythm Drill (6 Strides) B. 10 x Triple Jump Long Step Drill (6 Strides) C. 5 x 6 Stride Triple Jump (Measure and Record Best Jump) 17. Special A. Approach Work (1) Runway (2) Backstretch (3) Timed (4) Measure and Record B. Towel Drill C. Landing Drill D. Jump for Distance E. Box Drills

HIGH JUMP 18. Monday’s and Wednesday's Workout A. 8 x Backward Jump (2 feet) B. 8 x 3 Stride Jumps C. 8 x 5 Stride Jumps D. 8 x Full Approach (1) Pop-up (2) Step in Pit (3) Jump 19. Special A. Approach Work (1) Pop-up (2) Step in Pit (3) Measure and Record B. Jump for Height C. Speed Jumping Drill D. 2 Up, 1 Down Drill

POLE VAULT 20. Monday's and Wednesday's Workout A. 10 x Stiff Pole Pop-ups B. Run Throughs C. 10 x Bent Pole Pop-ups (1) Regular Pole (2) Training Pole D. Vaulting (1) Short Run/Soft Pole (2) Full Run 21. Tuesday’s and Thursday Workout A. 3 x 10 x Take-off Plant Drills (5 Steps) B. Towel Drill C. Running with The Pole D. With Sprinters 22. Special A. Approach Work (1) Runway (2) Towel Drill (3) Time (4) Measure and Record B. Jump for Height C. 3 and 5 Step Plant Drill D. Running with The Pole E. 5 Step Take-off Plant Drill F. Stiff Pole Pop-ups G. Bent Pole Pop-ups (1) Training Pole (2) Competition Pole H. Tip-off Drill I. 6 Up, 6 Down Drill J. Short Run/Soft Pole Vaults K. One Arm Pop-ups

SHOT/DISCUS 1. 400 Warm-up 2. Stretching and 2 x 100 Meter Build-ups 3. Monday's, Wednesday's, & Friday’s Workout A. Weights B. Light Throwing C. Stretching and Light Jogging 4. Tuesday's Workout A. Discus (1) 8 Easy Releases On Grass (2) 15 Fronts (3) Back of the Circle Drill (4) 15 Dry Spins (5) Full Throws For Technique (Sets/10) B. Shot (1) 8 Easy Throws (2) 10 Fronts (3) Back Of The Circle Drill, *Fall "A" (4) 15 x Signal Drill (5) 15 x Dry Glides (6) Full Throws for Technique (Sets/10) C. 10 x 10 Yard Races D. 3 x 40 Yard Dash 5. Thursday's Workout A. Discus (1) 8 Easy Releases on Grass (2) 15 Fronts without Reverse (3) 8 x Step In Drill (South African) (4) 15 Dry Spins (5) 8 x Cone Drill (6) Accuracy Drill or Full Throws for Technique B. Shot (1) 8 Easy Throws (2) 10 Fronts over Goal Post (3) 10 Fronts (4) Towel Drills a. Foot to Center b. Low in Back of Circle (5) Full Throws for Technique (Sets/10) a. 8 lb. Shot b. 12 lb. Shot C. 4 x Easy 100 Strides On Grass 6. Friday's Workout (Season) A. Light Throws 7. Special A. Fronts B. Full Throws (1) Light (2) Heavy C. Throw For Distance (measure and record best throw) D. Shot Line Drill E. Easy Run F. Plyometrics G. Team Meeting H. Video I. Video Study 8. 400 Warm-down 9. Check Out With Coach

c. 16 lb. Shot

JUNIOR HIGH MODIFICATIONS SPRINTERS 1. Warm-up Circuit 800 Easy Stretching Sprint Drills Build-ups 2. Daily Workout Examples A. 4 - 6 x 100 100 Jog/Walk Interval B. 3 - 5 x 150 150 Jog/Walk Interval C. 3 - 4 x 200 200 Jog/Walk Interval D. 2 - 3 x 300 4 - 5 Minute Interval E. 400 - 200 - 100 Jog Distance Run Interval F. 300 - 2 x 100 3 - 4 Minute Interval G. 1 - 2 x Flying 50's 2 Minute Interval/5 Minute Interval 3. Special A. Hand Off Drills B. Hand Offs (1) 236 m Relays (2) 400 m Relays (3) 800/1600 m Relays C. Block Work (1) Hand Action Drill (2) 3-5 x 30m Technique, Medium Effort (3) 3-5 x 30m 100% W/Gun, Break Tape D. Time Trial E. Easy Run F. Fartlek G. Plyometrics H. Team Meeting 4. 800 Warm-down 5. Check Out With Coach

DISTANCE Athletes competing in the 800, 1600 and 3200 meter runs need to build an aerobic distance base. Daily workouts are to include easy runs of 2 to 4 miles depending on athlete’s condition. Interval workouts such as the following can be used once a week for 1600 and 3200 meter athletes and twice a week for 800-meter athletes: 1. 1600/3200 Meter Run A. 4 - 8 x 400 m B. 3 - 4 x 800 m 2. 800 Meter Run A. 2 x 5 x 200 m B. 4 - 5 x 300 m C. 3 x 600 m D. 6 x 150 m

2 Minute Stand Interval 5 Minute Stand Interval 200 m Jog/400 m Jog 4 Minute Interval 5 Minute Interval 150 Jog/Walk Interval

On days of easy running it is good to finish the work out with 4 - 6 x 100 strides.

SPRINTERS WORKOUT GROUPS GROUP

POINT LEVEL

100

200

400

A

510 - 380

12.8 - 13.7

26.1 - 28.3

1:00.1 - 1:05.4

B

370 - 240

13.8 - 15.0

28.4 - 31.0

1:05.5 - 1:12.6

C

230 - 100

15.1 - 16.4

31.1 - 34.2

1:12.7 - 1:21.5

SPRINTERS WORKOUTS 2 - 3 X 300 A 46 - 50 B 51 - 55 C 56 - 60

3 - 4 X 200 A 29 - 31 B 32 - 34 C 35 - 38

400-300-100 A 68 - 74, 47 - 51, 14 - 15 B 75 - 82, 52 - 56, 15 - 16 C 83 - 92, 57 - 63, 16 - 18

3 - 5 X 150 A 22 - 24 B 24 - 26 C 26 - 28

4-6 X 100 A 15 - 16 B 16 - 17 C 17 - 19

300-2 X 100 A 47 - 51, 14 - 15 B 52 - 56, 15 - 16 C 57 - 63, 16 - 18

DISTANCE WORKOUT GROUPS GROUP

POINT LEVEL

800

1600

3200

A

480 - 370

2:10 - 2:30

5:30 - 6:00

12:00 - 13:15

B

370 - 280

2:30 - 2:50

6:00 - 6:30

13:15 - 14:15

C

280 - 200

2:50 - 3:10

6:30 - 7:00

14:15 - 15:30

D

200 - 130

3:10 - 3:30

7:00 - 7:30

15:30 - 16:45

DISTANCE WORKOUTS 6 X 150 A 23 - 24 B 25 - 26 C 27 - 28 D 29 - 30

2 X 5 X 200 A 33 - 35 B 36 - 37 C 38 - 40 D 41 - 42

4 - 5 X 300 A 49 - 53 B 54 - 56 C 57 - 60 D 61 - 64

4 - 8 X 400 A 74 - 80 B 81 - 85 C 86 - 90 D 91 - 96

3 X 600 A 1:56 - 2:07 B 2:08 - 2:16 C 2:17 - 2:25 D 2:26 - 2:36

3 - 4 X 800 A 2:45 - 3:00 B 3:01 - 3:15 C 3:16 - 3:30 D 3:31 - 3:50