Practice @ MSA 4:15-6 PM
Attendance
Announcements
Shout-Out Circle
Warm up drills
Workout
Sprints: Indoor circuit -- resisted sprinting, stairs, hand offs, hurdle drills
Distance: Long run 40-60 min w/ optional 15 sec pickups (to be explained more thoroughly @ practice)
Goal meetings
Core/strength
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Practice @ MSA 4:15-6 PM
Attendance
Announcements
Warm up drills
Workout
Sprints: Circuit -- sprint drills, handoffs, dynamic flexibility, multi jumps
Distance: 30-35 min easy run
Event specific time!
- Hurdles
- Field events
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Practice @ MSA 4:15-6 PM
Attendance
Announcements
Warm up drills
Workout
Sprints: Hills 8-12 x 100m
Distance: 7 min tempo run, 6x10 x short/fast hill , 5 min tempo run
Core/event specific activities
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Practice @ MSA 4:15-6 PM
Attendance
Announcements
Warm up drills
Workout
Sprints: Circuit -- sprint drills, mini hurdles, med ball throws, dynamic flexibility
Distance: 30-40 min easy
Core & strength
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Practice @ MSA 4:15-6 PM
Attendance
Announcements
Warm up drills
Workout
Sprints: Max velocity 8x50m @ 100%
Distance:
30 min run + 4-6 strides
Event specific time!
- Hurdles
- Field events
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Practice @ Tartan High School 9-11 AM
Attendance
Announcements
Warm up drills
Workout
Sprints: Extensive temp 3-4 x 400m
Distance: 600-500-400-300-200-150 with same distance recovery
Event specific time!
- Hurdles
- Field events
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