Middle School (week of 3.8.10)

Mon
Group 1,2,3, &5 - (400 meter dash 101) 3x50, 3x150, 2x300, 1x400
Group 4 - disc, shot

Tue
[high jumpers can go w/ Coach Evans in place of strength circuit]
Group 1,2 &5 - sprint drills, plyometrics, strength circuit
Group 3 &4 - sprint drills, plyometrics, cone throws

Wed
[pole vaulters vault today in place of xfit]
All Groups - xfit

Thur - Saints Invitational [come watch/help]

Fri - Happy Spring Break* (we will hold practice Wed - Sat, March 17 - 20 over the break)

Throwers (week of 3.8.10)

Mon - disc progression (line drill 50m (spinning on the track), 6 x open chest, 12 x snaps, 6 x south africans, 10 throws); shot progression (line drill 50m, 12 x shot punches, 12 x switches, full ring 12 light shot/6 heavy shot/ 12 light shot)

Tue - xfit, cone throws

Wed - disc warm-up (3 x open chest, 6 x snaps, 3 x south africans, 3 full), disc meet simulation (3 throws measured); shot warm-up (3 x shot punches, 3 x switches, 3 x full ring), shot simulation (3 throws measured)

Thur - Saints Invitational

Fri - Happy Spring Break* (we will hold practice Wed - Sat, March 17 - 20 over the break)

Distance (week of 3.8.10)

Mon - 4x1200 (decreasing splits), +3 miles

Tue - sprint drills, plyometrics, strength and conditioning circuit

Wed - 3 - 6 miles

Thur - Saints Invitational

Fri - Happy Spring Break* (we will hold practice Wed - Sat, March 17 - 20 over the break)

Mid-Distance (week of 3.8.10)

Mon - 8x400 (800 meter pace), +3 miles

Tue - sprint drills, plyometrics, strength and conditioning circuit

Wed - 3 - 6 miles

Thur - Saints Invitational

Fri - Happy Spring Break* (we will hold practice Wed - Sat, March 17 - 20 over the break)

Sprinters (week of 3.8.10)

Mon - (400 meter dash 101) 5x50, 5x150, 3x300, 1x400

Tue - sprint drills, plyometrics, xfit

Wed - 6xstarts [for non-jumpers], handoffs or 1x(25,50,75,100,110), 2 turns, 2 straights

Thur - Saints Invitational

Fri - Happy Spring Break* (we will hold practice Wed - Sat, March 17 - 20 over the break)

Hurldes (week of 3.8.10)

Mon - [in place of running workout] hurdler warm-up and drills, 5x50(first hurdle), 5x150(first 3 hurdles), 3x300(first 3 hurdles), 1x350(first 3 hurdles)

Tue - [FOLLOWING running workout] hurdler warm-up and drills

Wed - [in place of running workout] hurdler warm-up and drills, 6x1 hurdle, 6x2 hurdles, 6x3 hurdles

Thur - Saints Invitational

Fri - Happy Spring Break* (we will hold practice Wed - Sat, March 17 - 20 over the break)

Jumpers (week of 3.8.10)

Mon - [FOLLOWING running workout] LJ, TJ, and PV to end of practice

Tue - HJ

Wed - [prior to running workout] LJ: 5 run-throughs, 4 jumps; TJ: light bounding on field, 3 run-throughs, 3 jumps; PV: 3 run-throughs, 5 drive-throughs, 5 vaults; HJ: 5 scissors, 5 jumps

Thur - Saints Invitational

Fri - Happy Spring Break* (we will hold practice Wed - Sat, March 17 - 20 over the break)