Sunday 3/10 : OFF
Monday 3/11: STRENGTH and TEAM MTG for Uniforms
Monday 3/11: STRENGTH and TEAM MTG for Uniforms
- PRE-RACE and RACE assignments/last chance uniforms
- warm up, hurdle mobility
- Form Drills, Wicket Drills
- Line Jumps with cones
- cool down, technique practice (blocks, hurdles, marks)
- BUS LEAVES AT 2:30 PM - FIRST EVENT AT 3:30PM
- I will post the order of events on Monday night
- Remember to bring LAYERS (extra shirt and sports bra so you stay dry), snacks, water, spikes, and a positive attitude
- ALWAYS do a warm up jog with dynamics and a short cool down with stretching
- warm up 10-15 min jog
- crawls, table top hips, core
- STRETCH
- warm up
- Form Drills: arms and foot strike
- Form focused 30m strides 85-90%
- cool down, dumbbell circuit, med ball core
- warm up
- form drills
- PRE-RACE: wicket drills, hurdle mobility, block starts/hand offs
- WORKOUT: 100 - 150 - 200 @ just slower than 200m pace, 3 min rest between sets, 15 min rest after set. Repeat.
- HURDLE PRE-RACE: 150mH at race pace practicing rhythm and steps
- Bodyweight strength (heel/toe raises, squats, lunge clock, push ups, russian twists)