Sprinter/ Jumper Hurdler workouts 2021
Week 1 - 100/200/400
Monday, Mar 7, 2022
**General Team Info
Warm-up
Tuesday, Mar 8, 2022
Warm-up
Technique Day: Jumps/hurdles/relays; 2 x 25m starts 3-pt
Wednesday, Mar 9, 2022
Warm-up
Speed drills (list below): spike up - 3 x 40yd dash timed (5’ rest); weight room
Focus: big & strong, don’t spin your wheels (triple extension, horizontal Ground Reaction Force)
Thursday, Mar 10, 2022
Warm-up
Technique Day: jumps/hurdles/relays; 3 x 25m starts 3-pt or blocks
Friday, Mar 11, 2022
Warm-up
Speed drills (list below): spike-up: 3 x 40yd dash timed (5’ rest); weight room
Focus: big & strong, don’t spin your wheels (triple extension, GRF-horizontal patient transition to GRF-vertical)
Notes:
Speed Drills (5s/55s):
Fast march
A-skips
5 Box Jumps
Butt Kicks
Power Bound
Butt Kick & Reach
Prime Times
Prime Time Low
Prime Time Bent
Acceleration (25m)
Thought of the Week: Attitude is everything!
Week 2 - 100/200/400
Monday, Mar 14, 2022
Warm-up
Speed drills + 3 x fly 10m (6’) with JH, weight room
Focus: get tall, stay relaxed (generate GRF in vertical plane)
Tuesday, Mar 15, 2022
Warm-up
Technique Day: Jumps/hurdles/relays; 2 x 25m block starts
2x3x200m @ 75% (4'/8')
top boys: 31s
top girls: 38s
Wednesday, Mar 16, 2022
Warm-up
Speed drills + 3 x competition 40yd (groups of 2-3 @ 5’ rest) with JH, weight room
Focus: patient transition - acceleration is a means to an end: max Velocity is key!
Thursday, Mar 17, 2022
Warm-up
Technique Day: jumps/hurdles/relays
Close with core work and stretch
Friday, Mar 18, 2022
Warm-up
Speed drills + 2 x 40yd dash (5’) + 3 x 150m 400 predictor workout (rolling starts, with wind, 4-5’ rest, first one hard, try to repeat times for #2 & 3) with JH
Speed Drills (5s/55s):
Fast march
A-skips
5 Box Jumps
Butt Kicks
Power Bound
Butt Kick & Reach
Prime Times
Prime Time Low
Prime Time Bent
Acceleration (25m)
Thought of the Week: “Never mistake activity for achievement” - UCLA Basketball Coach John Wooden