Monday Night Practice this FALL 2011

ATTENTION: For those non-Arcadia HS athletes, administration needs your parent to sign a waiver in order for you to continue practicing at the Arcadia HS track. Signature form will be distribute to each of you tomorrow during practice. 

Practice sessions will be host every Monday evening, 5:30PM, this Fall quarter unless otherwise. Here is what I need everyone to do before each practice:

5:30PM - Pit set up.

5:45PM - 1 lap striding the straight away & jogging the curve.

6:00PM - Pole drop series: 10 x left hand, right hand, both hands, and jogging plant.

6:15PM - 1 x 5 (set) x 5 (mini-hurdles) without pole, focus on high knee and arm swing.

                 1 x 5 (set) x 5 (mini-hurdles) with pole, focus on rhythm, gradually build-up, and finish with complete plant take-off. 

6:30PM - Pop-up drills on runway: 1 step, 2 steps, 3 steps straddle then 3 (sets) x 3 steps swing up and turn drills.

6:45PM - Vault session! You'll have 1 hour to vault so take advantage of it.

7:45PM - 1 x 5 (set) x 10 (left) with pole, gradually build up to 90% speed, focus on strong high knee, pole carry, pole drop, and finish with a high take-off. (i.e. I may set up hurdles for you to pay attention on high knee between every single hurdles.)

8:00PM - Pit break down.

I encourage you don’t wait around during vault session instead take advantage of the time. If you see someone is taking too long chilling on the runway and you know you can get your jump in between, please ask to cut in. I wish everyone luck & stay healthy for the rest of the season!