Professional Documents
Culture Documents
Sprints Schedule
Sprints Schedule
Week 1
FebWeek
27 - Mar R A S X S P R
2 3
R S X A P NS R Half Day
MarWeek
6 - Mar3 10
R NS NS NS NS NS R SPRING BREAK
MarWeek
13 - Mar
4 17
Mar Week
20 - Mar R A S X S P R
5 24
Mar Week
27 - Mar R A X S M RMT R
6 31
R S M RMT M NS R GOOD FRIDAY
AprWeek
3 - Apr
7 7 MONDAY NO
Apr Week
10 - Apr R S M X S P R
8 14 SCHOOL
Apr Week
17 - Apr R S M X S M R
9 21
AprWeek
24 - Apr R S M X S M R
10 28
May 1 - May R S M R
Week 11 5
MayWeek
8 - May R S X S M R
12 12
MayWeek
15 - May R S X S M R
13 19
May 22 - May 26 R M M
A Acceleration
S Speed
X X-Factor
P Podium
M Meet
R Rest/Recovery
Recovery/
RMT Mobility/
NoTechnical
School/No
NS Practice
Date Meet Start Time Arrive Time Depart Time Dismiss Time Coach Sub Time
Thur., Mar 30th @ Russell 4:00 PM 3:00 PM 1:30 PM 1:15 PM 1:05 PM
Tue., April 4th @ Remington 4:30 PM 3:30 PM 2:00 PM 1:45 PM 1:35 PM
Thur., April 6th Lyons Invitational @ Home 3:30 PM 2:30 PM 2:20 PM
Tue., April 11thCKL Track @ Home (Little River) 4:30 PM 3:10 PM
Tue., April 18th CKL Track @ Moundridge 4:30 PM 3:30 PM 2:30 PM 2:15 PM 2:00 PM
Fri., April 21st @ Sterling 3:00 PM 2:00 PM 1:45 PM 1:30 PM 1:20 PM
Tue., April 25th CKL Track @ Sterling 4:30 PM 3:40 PM 3:30 PM 3:10 PM
Fri., April 28th @ Hillsboro 2:30 PM 1:30 PM 12:30 PM 12:15 PM 11:55 PM
Tue., May 2nd CKL Track Wheaton Relays @ Home 3:30 PM 2:30 PM 2:20 PM
Thur., May 11th CKL League Meet @ Home 2:00 PM 1:00 PM 12:45 PM
Thur., May 18th Regional Meet @ TBD TBD
Fri., May 26th
State Track @ Wichita State TBD
Sat., May 27th
2023 Warmup 2/28 - 4/1 -- 2022
General Dynamic = 50m Speed Drills = 30m Raise Activation & Mobilize Potentiate
Jog A-March
Backwards Jog A-Skip General Dynamic = 50m Joint Mobility = 5 each dir Speed Drills = 30m
Skips w/Arm Circles A-Run Jog Head Circles A-March (Fast March)
Backwards Skips w/Arm Circles Cycles (Right) Backwards Jog Trunk Rotations A-Run (High Knees)
Cycles (Left) Skips w/Arm Circles Hip Circles A-Skip
Dynamic Mobility = 30m Backwards Reach & Run Backwards Skips w/AC Knee Circles Cycles (Right)
Heel Walks Bounds Ankle Circles Cycles (Left)
Toe Walks 5 Broad Jumps Butt Kick & Reach (Backwards Run)
Lunges w/Twists Primetimes x 2 Dynamic Mobility = 20m 5 - "Box" Jumps (Both) then Jog
Side Lunges Starts/Accelerations Heel Walks 5 - "Box" Jumps (Right) then Jog
Carioca x 2 (falling, 2 point, 3 point, etc) Toe Walks 5 - "Box" Jumps (Left) then Jog
Pigeon Walks Speed Bounds
Duck Walks High Bounds
Side Lunges Prime Times (Straight Leg Bounds)
Lunge Walkovers Starts/Accelerations (Falling, 3-point, 4-point, etc.)
Carioca (Both Sides)
Podium
High Jump
Pole Vault
Meet Day
Friday: 4/1 Leg Swings Hurdle Mobility 2 x 100m @ 60% - 70%
Rec/Mob/Tech
HJ & PV Off
Monday: 4/4 Regular Season
Block Starts
50/50Week 6
Sprint 50 Walk 50 4x1 Handoffs Event Work
Tuesday: 4/5
Acceleration 4 x 20m
Wednesday:
Podium 4/6 Leg Swings
Meet Day
x3
Hurdle Mobility
4 x 100m on Grass @ 60% - 70%
Thursday: 4/7
Rec/Mob/Tech 3 x 20m Flys w/10m 6 x 60m
Event Work
(Blocks, Relay, Hurdles, Field Events)
Friday:
Speed4/8 Run In TIMED Accelerations
Podium Meet Day (Only 4 Accelerations if in Events)
Monday: 4/4 Regular Season
Block Starts
50/50Week 6 4x1 Boys
2. Alejandro
4x1 Girls
2. Baylie
Bridges, Falling Sprint 50 Skips,
Circle Walk 50 4x1 Handoffs Event Work
Acceleration 4 x 20m 3. Omar 3. Emma
High Jump Bridges, & Flips, x 3 Pop-Ups
Penultamate Mark Approaches 6 Full Jumps
Pole Vault
Tuesday: 4/5
Backovers
Drillw/ Bar x5
Mark Approaches Full Approaches
Wednesday:
Podium 4/6 Leg Swings
Meet Day
Hurdle Mobility 4 x 100m on Grass @ 60% - 70%
5. Brayan
6. Nathan/Marcos
5. Mya
6. Lili/Becca
Rec/Mob/Tech
High Jump Off
Pole Vault
Thursday: 4/7 Drill Full Approaches
4 x 60m
Bar Jumps
Event Work
30-60-90
Bridges, x2
Falling Circle Skips,
Speed Accelerations (Block Starts, Hurdles, Field Events)
High Jump Bridges, & Flips, Penultamate Pop-Ups 6 Full Jumps
Pole Vault
Friday: 4/8
Backovers
Drillw/ Bar x5
Full Approaches Bar Jumps
s)
s)
ractice
Monday: 4/11 Regular Season Week 6
30-60-90 Drill x 2 4x1 & 4x4 Handoffs
Acceleration
High Jump
(5 minute rest between sets)
Warm Up drills
Back Overs Event Work
Full Jumps
Tuesday: 4/12 w/ Bar
Wednesday:
Podium 4/13 Leg Swings
Meet Day Hurdle Curved
X-Factor
High Jump Mobility/Recovery:
Mobility
bridges, Wickets Drill
Leg Lifts,
scorpians,
Series, Plank
Pole Vault
Thursday: 4/14 Core Work - Weight Room
series, Bird
23 Second Drill x 2 (Boys)
Bubkas,
Swing Ups
Podium
High Jump
27 Second Drill x 2 (Girls)
Pole Vault
Friday: 4/15
Rest No School/No Practice
Monday: 4/18 Regular Season Week 8 Block Starts
8x100m Accelerations
Tuesday:
Speed4/19 5x20m
Wednesday:
Podium 4/20 Leg Swings
JV Meet
Hurdle Mobility
Wickets Drill (10 wickets) (freel
Thursday:
Speed 4/21
Full Arms, Arms Up, Airplane, Pistol, Hug, Raise the
Friday:
Podium4/22 Varsity Meet Arms
Curved Wickets
5 Block Starts 320
Monday: 5/2 Regular Season Week 10
Relay Zone Flys. 10m into 20m Fly
5 Block Starts
Tuesday: 5/3
Acceleration x 8 (1 in each lane)
Wednesday:
Podium 5/4 Leg Swings
Meet Day
Hurdle Mobility Wickets Drill
Thursday:
X-Factor5/5 3 x 200m - Time using Freelap
Friday:
Podium 5/6
Rest Day Off
5 Block Starts 300
Wickets Drill
elap
Monday: 5/9 Post
FieldSeason
Events Week 11
or 4x1 Handoffs
Tuesday: 5/10
Acceleration 5 - 81Block
x 50 -Starts
100 - 150 Accelerations
Wednesday:
Speed 5/11
Warm Up
1 x 150 - 100 - 50 Sprints
Mobility (Choice)
Thursday: 5/12
Mobility/Techical
Friday:
Podium5/13 LEAGUE MEETField Event Technical
EET
Monday: 5/16 Post Season Week 12
2 x 50m Accelerations
4 x 100m Workout
2 x Hollows - Sprint - Jog - Spri
Tuesday: 5/17
Acceleration 2 x 150m Sprints Block Starts 1 x Full
Wednesday:
Speed 5/18 EventWarm
HeavyUpWork
Mobility (Choice)
Thursday: 5/19
Mobility/Techical
Friday:
Podium5/20 REGIONALS
Field Event Technical
LS