Practice begins promptly at 2:50. Dress for all weather conditions and be ready to work.

We meet on the back stretch near the start of the 300m hurdles.

 

There are five important factors involved in our training system.

1. Distance of each effort.

2. Number of times the distance is repeated.

3. Pace at which distance is run.

4. Recovery interval.

5. Degree of ease or mastery of the total workout.

 

Typical sprint work-out (total 1200m)

 * Combination of distance 20m, 40m, 60m, 80m, 100m, 150m, 200m, 250m, 300m…

 * Goal time for each distance or % of effort.

 * Recovery time as needed.

 * Difficulty of total work out determined by pre-season, in-season, before/after meet.

 Sample

 Ladder = 100m-200m-300m (recover/stretch) 300m-200m-100m (75-100% effort)

 or

 Repeats = 6 x 200m (under ____sec) walking recovery back to start.

 

Practice Schedule

2:50-3:00 Meeting & Attendance

3:00-3:20 Warm-up as a team (form run/stretch)

3:30-4:00 Group work-out (sprinters/distance/throwers)

4:00-4:30 Individual event practice (jumps/hurdles/relays/throws/sprints)

4:30-5:00 Winners Circle (2nd event/extra work)

 

Practice Expectations and Procedures

· You are expected to be at practice (on time) everyday.

· If you can not be at practice for any reason...you must inform a coach (personally)

      before the end of the school day.

· Absence from practice may result in not being permitted to compete in the next meet.

· Excessive absence may result in removal from the team.

· We will use the field house as our main locker room.

· Transportation will be provided (bus) after school to get to practice. Make

      arrangements to be picked up from the track/field house. Drivers may transport

      themselves to practice….NO RIDERS.

· Be there.

· Give your best effort everyday.

· Listen/follow directions.

· Be a good team member.