WEEKLY WORKOUT SCHEDULE:
We will be meeting at the track at 2:45 PM. In case of rain, we will meet at
Primrose School Gym.
MONDAY, 4/8: Regular 2:45 PM practice
Meet at the track at 2:45 PM. The entire team will jog 1 mile together
Stretch, Mytrle, Planks, Leg Swings
TEAM MEETING ABOUT THE QUAD MEET ON TUESDAY
DISTANCE RUNNERS: 30-40 minutes, 4-6 x 60 meter strides
SPRINTERS: Warmup 1 mile, 4-6 x 100 meter accelerations
Starts, handoffs
FIELD EVENTS
Warmdown 1 mile
HURDLERS: 110s: 3 x starts over 1 hurdle, 2 x 3 hurdles
400s: 3 x the first two hurdles
VAULTERS: 10 x plant drills, 10 x rock backs, Take steps
3-5 x swing drills, 5 x full vaults
LONG JUMP
TRIPLE JUMP: Jumps from plyo box onto high jump pits
3-5 for height, 3-5 for distance
3-5 x popups/ sit drills, run back steps,
2-3 x run-throughs, 2-3 x full jumps
HIGH JUMP: 10 x net jumps or goal post jumps
3-5 x arch drills, 3-5 x jumps from plyo box
Take steps, 3-5 x full jumps
THROWERS: jog 2 laps on track, 4 x 4 plyos
5 X 40 meter sprints
5 x dry powers and 5 x dry full throws for shot put
and discus
AT TRACK IN GROUPS OF 5-8 IN STATIONS
- One group will do 5 powers and 5 full throws for discus
- 2nd group will do javelin drills into hill
3 arc drills, 3 stabs, 3 x 1 step, 3 x 3 steps, some will do full approach
- 3rd group will do 3-5 hammer powers, 3-5 x full hammer throws
- 4th group will do 3 x elevated shot powers, 3-5 x shot powers, 3-5 x shot put throws
LIMITED NUMBER OF THROWS TODAY
TUESDAY, 4/9: QUADRANGULAR MEET AT SOMERS
Somers vs. John Jay-CR, North Salem, and JFK
(Separate dual meet scoring against each team)
ENTIRE TEAM WILL MEET ON THE TRACK AT 2:45PM
(The meet will start at 4:15 PM)
EVERYONE WILL COMPETE IN THIS MEET.
Roster will be e-mailed Monday evening.
WEDNESDAY, 4/10: Regular 2:45 PM practice
Meet at the track at 2:45 PM. The entire team will jog 1 mile together
Stretch, Back, Planks, Big 8
Distance runs, strides, technique work and WEIGHT ROOM FOR ALL GROUPS
THURSDAY, 4/11: 2:45 PM at the High School Track Depending on the weather
Jog mile, Stretch, Big 8, Planks, Leg Swings
REPEATS FOR SPRINTERS AND DISTANCE RUNNERS
Distance: Mid: 4 x 400 cruise interval, 500 – quick, 8 x 200
Long: 1 mile controlled, 4 x 400 interval/cruise interval,
(600?), 4 x 200
Sprinters: Long: 3 x 400 controlled, 500 meters, 6-8 x 200
Short: 2 x 300, 3 x 55 fast, 3 sets of 3 x 150s (slow-med-fast)
LIGHT WEIGHT ROOM FOR MOST GROUPS
FRIDAY, 4/12: NO SCHOOL – STAFF DEVELOPMENT DAY
PRACTICE AT 11 AM - EVERYONE IS EXPECTED TO ATTEND
MEET AT THE HIGH SCHOOL TRACK
Jog mile, Stretch, Back, Leg Swings
Distance runs, field events, hurdles, starts and handoffs – day before the meet routine.
SATURDAY, 4/13: GREEN DRAGON - CORNWALL RELAYS
At Cornwall High School
Frosh/Soph Relays and Events - 6:30 AM BUS / 9:00 AM START
(Varsity Javelin will go on early bus - Javelin starts at 9:00 AM)
Varsity Relays and Events - 9:45 AM BUS / 12:30 PM START
MOST TEAM MEMBERS WILL COMPETE, ROSTER BY WEDNESDAY
The first bus leave the meet at approximately 1:15 PM be back at Somers at approximately 2:30 PM. The second bus will be home by 5:30 PM
SUNDAY, 4/13: On your own: 30-60 Minutes easy run
Throwers, stretch, core,
dry drills
