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March |
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Clinic 3:30 to 5:30 |
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Spring Break |
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Spring Break |
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Spring Break |
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12x50 flyings 3x (3minutes between 3x), BL 3 x 10,
MB 2x5 |
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BB , Med Ball 3 x 10, CW 12sec up, 12 sec rest, 10- 40yrd sprints |
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10x100 @ 200 pace 4x C drops, BL 2x 10 per leg, SB
10 per leg |
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6-2-6 3@800 under 2:30, |
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10x30 start 3x relay work Approach Work |
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oyo 20 minutes easy 4x20 strides |
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3-1-3 1 is @800 pace 3x75 strides |
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7x200 @800 pace, Runway
approach Work Learning to Count |
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6-2-6 @800 pace relay work, Technique Work LJ |
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BB , Med Ball 3 x 10, CW 12sec up, 12 sec rest, 10- 40yrd sprints,
Technique LJ |
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11 x150 @400 pace 3x running start |
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6-3-6 @ 1600 pace 6x 20m starts Irish Jig |
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oyo 6-6-6 easy just pick up middle |
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ladder 10-20-30-40-30-20-10 jog warmup/down 3x,
Technique Triple Jump, Runway approach |
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12x50 starts 3x Relay work |
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Runway approach Work, Technique Take Off, BB,BL, Box Lunge, Box Step
Ups |
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10x100 on turn@200 pace 4x |
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4 sets of 2x200@400 pace 5x, Approach Work, , C
Drop, Core Work |
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10:00 a.m. Dome 6-2-6@1600, Approach, C-Drops, Take
Offs 4x per leg tj's 6 jumps for Lj's |
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USA Indoor Vermillion |
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Easter Sunday, Jumpers jog 15 min stretch O.Y.O. |
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Dan Lennon @ 12:00 Vermillion |
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6-2-6@1600 pace |
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13x60 In-Out 20-20-20 2x, Technique LJ, knee drive,
C- Drops, SB, Core |
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6-2-6@800 pace 2:20 |
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11x150 In-Out 50-50-50 3x, Techniuqe TJ, C Drop,
Thera-band Knee Drives |
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Weights M-W-F Heavy |
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3x3 |
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Bench |
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Squat Box On Monday, Parallel on Wed |
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Hang Clean |
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Weights T-Th Light |
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1x15 |
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Jammer-Push-Pull-Pull down-Leg ex-curl |
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NOTE: We will do some type of strength training each day.
Some may be done on |
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the track using the K-State strength drills. |
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Box Bounding- BB Ons, Overs,sideways, |
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Med Ball -MB Two handed jump touch, Russian
Split Squat, |
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Balance Boards-BL Single Legs with or with
Dumbbells |
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Core Work- CW: 6inch up, 6inch spread, Circles,
Scissors, Flutter |
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supermans, Jane Fondas, V pushes, Cross Knee push, |
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Back C drops - falling off high box to pit |
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Towing-TW- partner work with weight belts and ropes |
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Spring Board SB- single legs up on to the high jump
mat |
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April 3-1-3@400 pace |
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20-30 easy |
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6x50 start-relay-start 3x, Approach Work |
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Elk Point |
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6-2-6at
1600 pace, Core Work
Approach |
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6x150 @ 400 m pace 3x
BB, MB 2x 8, 5-1Step Jumps, 5-3 Step Jumps |
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K-State Team, No Impact Technique, Drop C |
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Vermillion 12:00 p.m. |
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6-6-6 easy but pickup middle |
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8x200@800 pace 2:10 b 2:30 g or below BB, MB 3 x 8, BL2 x 12, |
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2x3-1-3 @400 10x Relay/Girls City Meet, Approach |
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City Prelims |
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City Finals |
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Easter, |
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Easter 3 x 10, box Lunge 3 x 12, 15 min jog, Calf
Raisers 3 x 12 |
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Easter |
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Easter 3 x 10, box Lunge 3 x 12, 15 min jog, Calf
Raisers 3 x 12 |
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10 x75 accelerations, Approach, Technique,
5-1Step Jumps, 5-3 Step Jumps |
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10x100@200 start/pace 4x, Tech Triple , BB, MB 2 x 8, Bl 4 x 6, C Drops |
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3-1-3 @400 relay work, Approach Work, SB 6 jumps |
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Sioux City Relays |
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Sioux City Relays |
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off |
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ladder 10-20-30-40-30-20-10 jog up/down |
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BB , Med Ball 3 x 10, CW 12sec up, 12 sec rest, Towing, 10- 40yrd
sprints |
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7x60 in and out 20-20-20 , Technique knee and arm
drills 4-1step jumps, 6-3step jumps, |
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3-1-3@1600 pace meet set up Approach Work |
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SSC Invite |
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May 6-6-6 easy pick up middle |
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11x150@400 pace on first turn 3x |
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Warm-up |
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two lap jog -Sprint Forms-Accelerations |
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Bounding 2 sets of 5 to 15 reps as asigned |
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Split squat-single leg-double leg-break downs |
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Sprint forms-High knee walk-run |
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heel toe walks inside outside |
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A skips B skips |
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carioca- lunge walks forward-backward |
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4-6 accelerations forward and backward |
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May Heelan 9-10
10x110 on 200 turn, |
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2 sets of 3-1-3 @440/800 relay work, 6-1step jumps,
4-3step jumps |
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12x50 max accelerations 3x, Technique No Impact |
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3-1-3@800 pace relay, Approach and technique no
impact, C Drops |
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River Cities Conference @ Skutt |
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off |
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7x200@800 pace 4x, Approach, Theraband Knee Drives, Football Knee Drives |
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6x50 starts-relay/9th City Meet, Approach, Technique
No Impact |
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3-1-3@ 1600 pace |
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District Meet |
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K-State |
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off |
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3-1-3 @400 pace, Approach, No impact Technique |
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8x200 @ 400 pace 4x, No impact Technique, Approach |
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6-2-6@1600 pace |
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3x60 in out 20-20-20 relays
IF PURE JUMPER |
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Approach, If Pure Jumper |
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State Bringing Home a Medal |
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State Bringing Home a Medal |
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off |
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Memorial Day |
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Seniors @ Coach Shadle's 6:00 p.m. |
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J.O's at SSC Last Chance for records |