NOTE: WITH OUR FIRST MEET ON SATURDAY, DECEMBER 1ST (for most
Team members) Please contact Mrs. Maloney (eogrady759@aol.com)
or Mrs. Nolan (suenolan2004@yahoo.com ) if you need sweats or shorts.)
GOLD CARD FUNDRAISER: PLEASE KEEP WORKING ON SELLING THE CARDS. You can bring in the money as soon as you are finished.
COME TO PRACTICE DRESSED FOR COLD WEATHER
WEEKLY WORKOUT SCHEDULE:
MONDAY, 11/26: Regular 2:45 PM practice
Stretch, Back, Big 8, Leg Swings
DISTANCE RUNNERS: - 35-70 minutes run
- PLYO BOXES in Primrose Gym (non-impact)
(2 x 20 alternate leg step ups, 2 x 15 side step overs, 2 x 10 power steps)
- Plyos 4 of each on grass
(hi-knees, 4 x B skips, 4 x power skips, 4 x kereoke, 4 x butt kicks)
- WEIGHT ROOM
SPRINTERS/FIELD: 2 PART PRACTICE –
1. At Track – warmup 1mile , STARTS,
HANDOFFS - timed through the zone – target 2.6 or better boys,
6-10 x uphills
Jog 1mile
(Some groups may do a 30-45 minute run)
2. PLYO STATIONS /FIELD AT PRIMROSE
(GIRLS WILL DO TRACK WORK FIRST THEN DO PLYOS/FIELD. BOYS WILL DO PLYOS FIRST, AND THEN GO TO TRACK)
PLYO STATIONS: warmup
4 x walking leg swings, 4 x knee hugs, 4 x butt kicks, 4 x fast feet
1. Wall drills - 20 x single led knee drive and switch,
30-45 seconds of hi-knee, ball of the foot sprints
2-3 sets
2. Medicine balls - 2 x 10 chest pass, 2 x 10 overhead pass
5 x 40 feet – lunges (overhead and down), lunges – 5 x with side swings, back to back passes, jumps with ball for some
AND KETTLE BALL OR MEDICINE BALL SWINGS 2 x 10
3. 2 x 10 stair bounds
4. Plyo boxes – 10 x alternate leg step ups, 10 x side step overs
10 x power steps
Box jumps – 5 x 2 leg jumps, finish with jumps onto crash pad for some
5. On mats – 5 x bounding drills, 1 leg hops for distance, 2 leg knee tuck jumps, 2 leg jumps to 1 leg, hop, step, jumps on to green crash pad
6. Standing long jumps - 5-8
WEIGHT ROOM: (If time)
Weights/Core
2-3 sets of 10 reps
(chest press or bench press, lat pull downs on machine, up right rows with
bar or cable machine, front and lateral dumbbell raisers,
leg press machine, leg curls and extensions)
2 x 25 lateral taps with a medicine ball
POLE VAULT: ROPE DRILLS
5-10 of each
L-swings/figure 4 swings, figure 4 swing ups, swing up and turns,
Swing up and turns over a bungee cord
HURDLERS: Stretch and leg swings
With hurdle against wall: 2 x 10 lead leg swings – each leg,
2 x 10 trail leg drills, 2 x 10 tap downs
HIGH JUMP: If time - 4:30 PM at Primrose Gym – with Coach Arnesen
10 x rim jumps, 3-5 x arch drills, 3 x 1 step jumps,
3 x 3 step jumps, 3 x 5 step jumps, 3 x full jumps
THROWERS: 1. Jog 3 laps on Primrose field,
2. MEDICINE BALL DRILLS: 2 x 10 chest pass, 2 x 10 overhead pass,
2 x front heaves, 2 x 10 lateral slam downs, 2 x 10 chest pass to a partner
from the ground, 5 x ½ of the gym with medicine ball, 5 x ½ length of
gym – jumps with ball.
3. AGILITY DRILL: 2 x 20 hip turns, 10 x wall push offs, 10 x wall punch
drills, 2 x 270 degree line drills, Snap backs from stairs,
2 x 10 “speedskaters” on both legs
4. THROWING DRILLS: 5 x wrist flips, 5 x kneeling chase outs – on 2
knees, 5 x standing chaseouts with heel elevated,
5 x ELEVATED standing chaseouts, 5 x ELEVATED powerthrows
WEIGHT ROOM FOR ALL THROWERS
2-3 sets of 8-10 reps
Incline bench press or chest press, front pulldowns on cable machine,
Dips, “jammers” on cable machine or with olympic bar, leg press or
power cleans or 5 x tire flips, dumbbell flys on bench, dumbbell pullovers
lying on bench. ABS – 2 x 20 lateral tapdowns with a medicine ball
TUESDAY, 11/27: Regular 2:45 PM practice,
Stretch, (Distance runners use ropes) Myrtle, planks, leg swings
Dynamic warmup
DISTANCE RUNNERS: Warmup10-20 minutes
6-8 x 800’s, 3 x 200 pickups
Warmdown
SPRINTERS: Warmup, HANDOFFS
REPEATS:
LONG SPRINTERS: 3-4 x 400,3-4 x 300, 3-4 x 200
SHORT SPRINTERS: 4 x 200, 4 x 150, 4 x 100
warmdown (some Field
Events)
THROWERS: Plyos/sprints, throwing drills, throwing day
HIGH JUMP: for some groups
WEDNESDAY, 11/28: Regular 2:45 PM practice,
Stretch, back, big 8, leg swings
DISTANCE RUNNERS: distance run, hills, injury prevention walks WEIGHT ROOM
SPRINTERS: Starts and distance run and FIELD EVENTS,
WEIGHT ROOM
THROWERS: Medicine ball drills, Hard throwing day – USE CIRCLE, WEIGHT ROOM
THURSDAY, 11/29: FREE POLE VAULT CLINIC AT THE ARMORY 3:30-6:30 PM
2:15 PM Van - ALL VAULTERS
Regular 2:45 PM practice,
Stretch / Distance runners use ropes
Pedestal,back, big 8, leg swings
DISTANCE RUNNERS: Warmup 10-20 minutes
24-30 threshold 200’s
Warmdown 10-20 minutes
SPRINTERS: Warmup 1mile, Handoffs,
Repeats: ladder
Short: 3-4 x 55, 100, 150, 200 – fast with 3-5 minutes rest
Long: 200-300-400-600-400-300-200 (75-80% effort with 3-4 minutes rest)
Warmdown 1 mile
THROWERS: sprints/plyos, drills, elevated series, use circle
FRIDAY, 11/30: Regular 2:45 PM practice,
Stretch , Myrtle, pedestal, big 8, leg swings
DISTANCE RUNNERS: distance run, hills, WEIGHT ROOM – some groups
Injury prevention walks
Some groups will do easy distance run for the meet
SPRINTERS: Starts/Handoffs, Distance Run and some FIELD EVENTS,
THROWERS: Plyos, drills, day before the meet throwing routine
SATURDAY, 12/1: The Big Chill Relays
At Yorktown High School - 9:30 AM
*** 8:00 AM BUS*** / ROSTER BY WEDNESDAY
This is an outdoor meet. All other meets will be indoors.
Most team members will compete.
A group distance runners will have practice at Somers at 9:30 AM.
Some distance runners will compete at the meet.
