Varsity Track and Field · This week in SW Track & Field 4/28


Happy Sunday Lakers,

It’s gonna be May…(cue N’Sync) we’re definitely in the thick of competition season, but we still only have temps in the 40’s most of the week so please make sure you are still bringing warm clothes for practice.  It also seems there will be a few wet days this week so have a  rain coat with as well.  We had some great events last week and wanted to begin by saying congrats to all the athletes on their performances.  We have over 10 athletes who are currently ranked top 10 in their respective events in the section so congrats to TK, Sam, Isaiah, Sophia, Maddie, Tahnaya, Mitch, Jakob, the Girls 4×4 relay and the Boys 4×2 relay!

This past week at both meets there were athletes that were signed up for an event but decided they did not want to compete.  Please know, these lineups and meets are made specifically to help our team work together and do its very best.  If your name is on the lineup for an event you will do ALL of those events, if you miss one you will forfeit yourself and your score from all other events. Please do not listen to other athletes about events you should do, only a coach or a trainer will tell you if you are not to compete in another event.  If you are on a lineup and for some reason cannot make it to the meet please let us know as soon as possible so that we can allow other athletes who want to compete participate.

 

Events:

Linden Hills Festival-

One of our major team fundraisers is running the games area at the Linden Hills Festival on Sunday, May 19. We are hoping that every athlete is able to volunteer for at least 1 hour between 9am and 5pm. We are also hoping to have some parents volunteer to be a presence at the event. At least two coaches will be there throughout the day. Please follow this link and sign up for a spot: Sign Up Here

 

Practice and Meet Schedule;

Training goals for this week:

D/MD: Varsity runners will go after a big day on Tuesday and then spend the rest of the week in active recovery mode before we get into the competitive phase of the season starting next week.  Thursday’s workout will allow us to focus on the technical aspects of running but it won’t be a killer day. JV runners and any varsity athletes wanting to cut time or try a new event will have another opportunity on Saturday at Minnehaha.

S/J/H: This week we will be looking to continue honing our speed and technique and working on our endurance and stamina so that we don’t tire out at the end of our races.  We will be focusing on technique Monday and Friday for field events and hurdles as well as hand-off’s for relays.

T: This week the focus will be on continuing to build strength and speed for adding more explosiveness to throws to help push the disc and shot further along.  With some of the rain we will be doing a mix of weight room/wrestling room and outside throughout the week.

 

Monday-

3:15 Attendance Inside

3:30 Team warm-up (walk/jog 4 laps around the track with dynamic movements)

4:00 Event-specific training

Event Group Workout Location Coach
D/MD Jog to the bandshell and back

Dynamic drills

4×100 grass strides

Varsity:

4×40 strides in spikes on the grass

4×150 go-homes in spikes

5-10 minute jog

JV:

2x(4×200) fast and relaxed with 1 min rest btwn reps, 3 min btwn sets.

Everyone will end with light strength work: Goblet squats, BW lunges, hip hikes, clamshells, jane fondas

 

Gelle, Ronnie, Jaime
S/J/H Pre-meet

Strides, starts, and flys

Technique practice

Brink, Gerhardt, Huff, Ray
Throws Pre-meet Josh
MS Distance/Endurance Workout Glewwe

 

Tuesday – Varsity MEET @ Maple Grove

1:45 Students excused from class (competitors and helpers only)

2:00 Bus Leaves (Beards Circle)

3:30 Meet begin

~8:30 Return to SW

 

Wednesday-

3:15 Attendance

3:30 Team warm-up (walk/jog 4 laps around the track with dynamic movements)

4:00 Event-specific training

5:30 Yoga/Core in Wrestling Room and Weight Room

Event Group Workout Location Coach
D/MD 40 minute recovery run

Hurdle mobility

Handoffs

Yoga (maybe mixed with some strength work)

 

Outside Gelle, Ronnie, Jaime
S/J/H Recovery Day

3,2,1’s (30 min)

Weight Room

Outside Brink, Gerhardt, Huff, Ray
Throws Josh
MS Field Events/Technique practice Glewwe

 

Thursday-

3:15 Attendance

3:30 Team warm-up (walk/jog 4 laps around the track with dynamic movements)

4:00 Event-specific training

5:30 Yoga/Core in Wrestling Room and Weight Room

Event Group Workout Location Coach
D/MD Speed ladder! 10 meters, 20 meters, 30m, 40m…..100 meters, 90 meters, 80 m…..10 m. Walk back rest after each. 3 minute rest after the 100. These will be on the track. Bring spikes. It’s only 1k of distance but it’s all out and intentionally focused on proper form.

Another tough leg day a la Ronnie

 

Track Gelle, Ronnie, Jaime
S/J/H 1,1,2,4 @80-100% x4

Hurdle Walk Cool Down

Outside Brink, Gerhardt, Huff, Ray
Throws Josh
MS Speed Workout

HIIT

Glewwe

 

Friday-

3:15 Attendance

3:30 Team Warm Up

4:00 Event-specific training

**Upperclassmen enjoy Prom!

Event Group Workout Location Coach
D/MD Classic pre-meet Outside Gelle, Ronnie, Jaime
S/J/H Pre Meet

Technique and Steps

Outside Brink, Gerhardt, Huff, Ray
Throws Technique Outside Josh
MS Pre Meet

Field Technique and Steps (w/

Glewwe

 

Saturday – MEET @ Minnehaha Academy (Lower)

9:00am Bus @ SW

11:00 Meet begin

Should be done with the meet around 4:30/5:00