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,
5/6: Regular 2:45 PM practice
Meet at the track at 2:45 PM. The entire team will jog 1 mile together
Stretch, Myrtle
TEAM
MEETING FOR LIONS MEET AWARDS
Easy recovery day.
Distance runs, strides, and weight room for all groups.
Some individuals and groups will ride exercise bikes
for recovery.
Vaulters will do drills with Coach Delfs.
Some triple jump work.
Throwers – sprints, medicine balls, dry drills –
glide, spins, WEIGHT ROOM
TUESDAY,
5/7: Regular
2:45 PM practice
Meet at the track at 2:45 PM. The entire team will jog 1 mile together
Stretch, Back, Planks, Leg Swings
REPEATS FOR SPRINTERS AND DISTANCE RUNNERS
Distance: Warmup 10-20 minutes,
4-6 sets of 600/200
Warmdown 1 mile
Sprinters:
Long: quick/short 4 sets of 200/150/100 quick
Short: 3 x
200, 3 x 150, 3 x 100, 3 x 55
(some groups with injuries – will do easy, stride,
threshold 300’s)
Warmdown 1 mile
400 hurdlers:
2 x 400’s with the last last 200 over hurdles
(will do shorter sprint/distance workout to do
these)
110 hurdlers:
2 x 55 over 2’ green hurdles, 3 starts over 1 hurdle,
2 x 2 hurdles, 2 x 5 hurdles, 1 x 8 hurdles
SOME GROUPS MAY DO LONG JUMPS OR HIGH JUMPS FORM
PLYO BOX
Throwers: 6 x
hills, Plyos: 4 x 30 meters each
backward sprints, 1 leg hops, kereoke, high knees,
Agility: 10 x
wall pushoffs, 2 x 10 heel snaps, 10 x line drills
Dry glides/spins – MAY STAY AT THE HIGH SCHOOL
Discus: 5 x
powers, 5 x spins or south Africans
Hammer: 3 x
releases, 5-10 x spins, practice spins without hammer
(use stick for spins)
Javelin: 3
arc drills, 3 target throws into hill
2 x 1 steps, 3-5 x full approach
WEDNESDAY,
5/8: 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/formwork, FIELD EVENTS, Starts
and handoffs
WEIGHT ROOM FOR ALL GROUPS
THURSDAY, 5/9: 2:45 PM at the High School Track
Jog mile, Stretch, Big 8, Planks, Leg Swings
REPEATS FOR ALL GROUPS – will be lighter
Distance runners – 400’s and 200’s
Sprinters – 200’s , Some groups may also do a few
400’s
Hurdle repeats
Some field events – high jump and long jumps from
plyo box
Throwers – sprints, hills, hammer and javelin
FRIDAY,
5/10: Regular 2:45 PM
practice
Meet at the track at 2:45 PM. The entire team will jog 1 mile together
Stretch, Back, Planks, Leg Swings
Distance runs, strides, starts and handoffs, light
field events and approach work – mostly day before the meet routine.
REPEATS – for some groups (for those who are not
competing tomorrow)
SATURDAY,
5/11: SOMERS FEST TRACK AND FIELD INVIT.
9:00
AM START
Entire team will meet on the track at 8:00 AM to
help set up and warmup. ROSTER BY
WEDNESDAY
6 teams (including Somers) will compete in the meet.
The meet will start at 9AM and will end by 12 Noon. This is the first ever
Somers Fest Track and Field Invitational and is held in conjunction with the
Somers High Somers Fest, which features a weekend in which all Somers spring
season teams will compete on Friday or Saturday at home. The event is sponsored
by the Somers Booster Club. There will be limited entries for competition, but
all team members will be at the meet to support the Somers Fest event. There
will also be other events at the High School that our team members can
participate in.
SUNDAY, 5/12: On
your own: 30-60 minutes easy run
Throwers,
stretch, core,
dry
drills
