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.
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