Monday Night Practice (11/21/11)

It's going to be fairly cold this evening, in the mid-40s so remember to dress warm to practice tonight. Please be at the track early as usual to set up then warm-up 2 laps around the track. 
5:30PM - Pit set up.
5:45PM - 2 laps 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 45 mins to vault so take advantage of it.
7:30PM - 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.)
7:45PM - Pit break down.

Improve your explosiveness: How to do a box jump

Training Tip: One or two sets of box jumpsthree times a week will help you feel springier on your runs. 

Running is a form of jumping. So it’s not surprising that jumping exercises—also known as plyometrics—have been shown to improve running performance. Specifically, jumping exercises enable the leg to function as a stiffer spring when the foot makes contact with the ground during running. As a result, it takes less energy to run.

Related Content–Improve Your Explosiveness: How To Do A Box Jump

The box jump is an effective jumping exercise that many runners use. To do it, you need a sturdy platform that you can jump on and off—preferably one that’s height-adjustable, like an aerobics step. The optimal height depends on your height and jumping ability, but most people find their sweet spot between 12 and 24 inches.

Face the step while standing on your right foot only with your left knee slightly bent. Squat down slightly as you naturally do when jumping for height and leap onto the box, landing on your right foot. You may also find it natural to swing your arms back and then forward while jumping. Immediately jump backward down to the floor, again landing on your right foot. Complete 10 to 12 jumps and then do 10 to 12 more on your other le

Monday Night Practice (11/14/11)

Please be at the track early as usual to set up then warm-up. Hope to see some of you out there!
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.
7:30PM - 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.)
7:45PM - Pit break down.

Monday Night Practice (11/07/11)

Practice will be the usual time this evening @5:30PM at the track.  Please remember to dress appropriate since the temperature has dropped significantly this past weekend. Let's get a really good warm up in, do your sprints and pole drills, get on the runway ready to go! I was told this Friday (11/11) is an off day,Veteran's Day. Let me know if you guys would like to have a morning practice instead. I want you to start focusing about the spring season, get fit by sticking with Schultz's workout and get yourself into the weight room if you haven't yet. It won't be long until you realize your first meet is around the corner. You should think about each of these weekly practice is like a meet, so you prep-up like one. 

Practice today is same as it always been:

 

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.