Sandersontrack: My Site News
Monday, February 21SPRING - OUTOOR TRACK PRACTICE SCHEDULE
OUTDOOR/SPRING TRACK PRACTICE 3:20pm PRACTICE TIME
Monday, Tuesday, Wednesday, Thursday, and Friday
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Week Workout Format :
Sprinters and Jumpers (Distance Runners See Below)
WORK OUT
February 21 - March 5, 2011 3:20pm
M:
· 3 x 5 x 150m buildups: 1st 50 = 75%, 2nd 50 = 80%, 3rd 50 = 85% R = walk back recovery, 6’ between sets· 2 x each leg stadium stair hops (1-2 steps per hop)
T: · 4 x 4 minute runs on grass loop. R= 2’ Pace is moderate. Competitive athletes won’t allow this to be a slow paced jog.
· Hurdle Mobility. Core (stabilization).
· 800m warm down jog.
· 10’ static stretch
W: · 3 x 4 x stadium hill. *Jog* back recovery.
· 1/2 Mile warm down.
· Body Weight Curcuit
TH: · 8-10 x 200 @ 70% B: 34-35, G: 39-40 R = 2’
· 800m warm down Try to get to 10 x 200 for this workout.
F: · 4 x 20m, 5 x 40m from crouch, 3pt or 4pt stance. R=3’· Body Weight Curcuit
Sa: No Practice
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Sprint times = % of target group time (G1 = Group 1): Ex: G1 @ 75% for 100m = 14.67sec
G1 = 100m @ < – 11.50sec, G2= 100m @ 11.60 - 12.50sec,
G3 = 100m @ 12.60 - 13.50sec, G4 = 100m @ >13.60+sec
Bodyweight circuit (10 exercises @ 30” on, 30” off)
o Tuck Jumps o Wide push-ups o Bicycles
o Lateral Lunges o Crunches o Narrow push-ups
o Toe Touch crunches o 1 Leg squats o Backwards lunges
o Burpees
Distance Runners:
Monday - Steady State Run, Strides
Tuesday - Pre-race Day or Recovery, Core
Wednesday - Race day or Tempo Run
Thursday - Hill Work or Recovery, Core
Friday - Speed Day, Strength or Pre-race Day
Saturday - Recovery Run or Race Day
Sunday - Rest
Athletes must on the track and ready to start practice by 3:20
THIS MEANS ALL WARM-UP LAPS COMPLETED
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Questions please see Coach Hammond in room #234, or email: sandersontrack@gmail.com
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Tuesday, March 15
2011 Triangle Challenge
2011 Triangle Challenge (Freshman/Sophomore) Meet Hello Track and Field Coach’s, We would like to invite you and your team to the first annual Triangle Freshman/Sophomore Meet. This meet will give freshman and sophomores an opportunity to compete against strong competition from schools in North Carolina and Virginia. The meet will be held on Saturday, March 26, 2011. We hope that you will make plans to attend this meet. If you have any questions or concerns please contact Coach Raymond Hammond at 919-881-4800, 919-571-6886 or rhammond@wcpss.net. Meet InformationFacilities: The Sanderson track is an eight-lane rubberized surface, including the runways for the vault and jumps. The shot put and discus circles are concrete. We ask that athletes wear no spikes that are longer than ¼ inch.Sanction: Sanction has been obtained from the North Carolina High School Athletic Association. All National Federation rules will be followed for the conduct of this meet.Awards: There will be medals for the first, second, and third place for relays and individual events, while the fourth, fifth, sixth, seventh, and eighth place finishers will receive ribbons. Concessions: Concessions will be on sale throughout the day as well as t-shirts will also be on sale. Entry Procedure: All entries will be done on-line through Direct Athletics www.directathletics.com . There are no qualifying standards for any events at this meet. Entry Fee: Please mail the appropriate entry fee to:Raymond HammondSanderson High School5500 Dixon DrRaleigh, NC 27609 Entry fees must be paid PRIOR to the start of your team’s competition. The fees are as follows:$80.00- for both a men’s and women’s team$50.00 for either a men’s or a women’s team$10.00 for individual athletes but not to exceed four
Make checks payable to Sanderson Athletic Club
Meet Schedule
2011 Triangle Freshman/Sophomore Meet Schedule 9:15-9:45 Coaches Meeting10:00 Women’s 4 x 800 meter relay, followed by Men10:00 Women’s field events: Discus, High Jump, Triple Jump Men’s Field events: Shot Put, Pole Vault, Long Jump 10:20 Women’s 100 Meter High Hurdle Prelims10:35 Men’s 110 Meter High Hurdle Prelims10:50 Women’s 100 Meter Dash Prelims, followed by Men11:00 Relay Medley (200,200,400, 800)12:00 Finals (Rolling Schedule) 100/110 Hurdles, 100 Meter dash Women’s Field events: Shot Put, Long Jump, Pole Vault Men’s Field events: Discus, Triple Jump, High Jump Women’s 4 x 200 Meter Relay, followed by Men 1600 Meter Run Women’s 4 x 100 Meter Relay, followed by Men Women’s 400 Meter Dash, followed by Men Women’s 300 Meter Hurdles, followed by Men Women’s 800 Meter Dash, followed by Men Women’s 200 Meter Dash, followed by Men Women’s 3200 Meter Run, followed by Men Women’s 4 x 400 Meter Relay, followed by MenDue Date: All entries must be posted and entered to Direct Athletics by Monday, March 21, 2011.