Today ended our spring break practice/camp. I had about 12 kids each day and it was great to work on many technical things I typically am not able to get to during the week when school is in session.
I was able to work with my 2 Junior (11th grade) hurdlers. I am excited as they both have promise to run under 15 seconds within the next two years.
Monday they did short work through the first 3 hurdles of the 110s.
Sprinters did tires sprints, block starts to 20m, and then ended with 3x60m
Wednesday we did more speed work going through 5 hurdles.
5H x 3 runs at regular height.
5h x 1 run at lowered height (1 notch)
5H x 1 run at regular height.
Sprinters did 3x30 standing, 3x30 blocks, 3x EFE, 3xFEF, 80, 120
Friday was work on 300 hurdles. I felt comfortable with their ability so we did:
1 x 2H + run through to 200m
1x3H + run through to 200m
1x4H + run through to 200m
1x300 hurdles.
The sprinters did 5x200 at their set times I have established. I felt the hurdlers workout is comparable to this and specific to their hurdle needs. I noticed many kids making times on the 200s compared to the first two weeks!
After this week, there isn’t much time to train but on Thursdays due to meet schedules. Next week we run on Thursday for the first official meet of the year.