October 29, 2001

Single leg hops 2 x 6 contacts (with 3 strides)

Max L= 15.35 m

R= 15.63 m

Alternate Leg Bounding: 4 x 8 contacts (with 3 strides)

Max – 19.75 m (starting with R)

Speed:

(250 m- 1 min rest-150 m-3 min rest) x 4 @ 80 % (relaxed)

Wednesday, November 7^th, 2001

w-up

pop-up drills

5-7 step pop-ups into pit: 2x 6 with the box for half

5-7 hop-step with the box

Sprinting: 20m, 30 m, 40 m, 50 m, 60 m, 80 m

Friday, November 9, 2001

1) Depth Jumps: 4 x10 (40 contacts)

2) Alternate leg box bounding into pole vault mat (6 boxes): 2x 8 (96 contacts)

3) Box Power Hops: 2 x 10 (20 contacts)

Speed: 3 x 150 m:

1) 20 s

2) 21.8 s

3) 22.31 s

Monday, November 12, 2001 (Dawn missed this practice)

w-up

Bounding:

Alternate leg: 8 x 6 (48 contacts)

Single leg: 4/side x 6 contacts (48 contacts)

RRLL-RRLL x 6 = 8 contacts x 6 (48 contacts)

Speed: 300 m, 100 m, 300 m, 100 m

Wednesday, November 14, 2001

w-up

strides

Power skips (1-2-3-up) : 4 x 2 tennis court widths

7 stride triple jump: 2 x 8 (with video: knee needs to come closer to the bum to prepare for the step phase; too passive on jump phase take-off)

pop-ups for LJ

2 x (6 x 30 m)

Friday, November 16, 2001

w-up

depth jumps + hop: a)large box: 2x 10 (20 contacts)

b) small box: 2 x 10 (20 contacts)

Alternate Leg Box jumping into polevault mat” 2 x 8

Hurdle Jumps: 2 x (6 x 6 hurdles)

3 x 80 m (off the bank)

1) 10.75

2) 10.50

3) 10.60

Monday, November 19, 2001

Bounding:

Alternate leg (with 3 strides) x 8 contacts (max= 21.40 m)

Speed: 3 x 120 m

1) 16.2

2) 16.5

3) 16.7

Wednesday, November 21, 2001

Approaches: 15 strides; 25.80 m

1) 3.54

2) 3.63

3) 3.8

4) 3.59

5) 3.68

6) -.- -

7 stride triple jump x 9

Friday, November 23, 2001

Speed: (7 min rest between sets)

4 x 20 (rest= 2 min)

1) 2.89

2) 2.77

3) 2.78

4) 2.83

3 x 30 m (rest = 2 min)

1) 4.30

2) 4.15

3) 4.10

2 x 40 m (rest = 3 min)

1) 5.51

2) 5.25

Med Ball :

High knee running x 15 m

Bounding:

Single-leg hop: 2 x 10 m

((Frog jump horizontal - frog jump up for height) x 5 ) x 2

Monday, November 26, 2001

7 strides- 5 single leg bounds:

L 13.75 m

R 15.13 m

L 14.60 m

R 14.94 m

L 14.42 m

R 14.57 m

Speed: 6 x 60 m

1) 7.79

2) 8.00

3) 7.94

4) 8.05

5) ?

6) 7.95

Wednesday, November 28, 2001

Approach:

15 strides; 26.64 m

1) 3.77

2) 3.54

3) 3.78

4) 3.75

5) 3.87

6) 3.83

Saturday December 1^st, 2001
track meet

60 m: 9 am (delayed to 9:50): 8.75 s
LJ: 12 pm (delayed to 12.20 pm)
1) 5.12 m (new PB)

2) 5.06 m

3) F (looked over 5)

4) F “ “ “

5) F “ “ “

6) 5.00 m
TJ (2:30 pm…delayed to 3 pm)
1) 11.18 m

2) F

3) F

4) F

5) 11.25 m

6) 11.34 m

Monday, December 3^rd, 2001
Alternate Leg Bounding: x 8 contacts (with 3 strides)
max=21.40 m without spikes
Single Leg hops from 2 foot standing x 10 contacts

Max=24 m

Speed:

2 x 80 m
1) 10.63

2) 10.54

3 x 50 m

Wednesday, December 5, 2001

Speed:

3 x 30 m

1) 4.07
2) 4.17
3) 4.25
3 x 40 m

1) 5.50

2) 5.50

3) 5.60

3 x 50 m

1) 6.64

2) 6.65

3) 6.71

Depth Jumps over a hurdle: 2 x 10

Friday, December 7, 2001
5 stride TJ onto mat: 2 x 5
Medicine Ball Abs: 3 sets
High Knee Med ball running: 15 m

Monday. December 10^th, 2001
Speed:

2 x 80 m (off the bank)
1) 10.49

2) 10.40

3) 10.58

Monday, December 17, 2001

Bounding:

Alternate Leg: 6 x 8 contacts (48 contacts)

RRLL-RRLL x 6 (48 contacts)

Continuous Triple Jump x 2 (12 contacts)

Speed: 6 x 40 m

1) 5.50

2) 5.59

3) 5.37

4) 5.44

5) 5.43

6) 5.51

Monday, January 7, 2002

Bounding: Total contacts = 152

Alternate Leg: 4 x 8 contacts (32 contacts)

Single Leg hops from 2 foot standing : 6 x 10 (3/leg) (in spikes) (60 contacts)

R 23.30 m

R 23.70 m

R 23.85 m

L 21.60 m

L 21.50 m

L 21.70 m

LLRR-LLRR-LL x 6 = 6 x 10 contacts (60 contacts)

Speed: Total=380 m

2 x 40 m

1) 5.69

2) 5.88

3) 5.84

2 x 50 m

1) 6.89

2) 7.20

1 x 60 m
1) 8.05

Wednesday, January 9, 2002

7 stride Pop-ups:

-last step distance- 1.95 m (too long)

Landings

Speed: 1 x 80 m

Friday, January 11, 2002
Depth jumps over hurdle: 2 x 8 (2’ 3” box) (16 contacts)

Single Leg hop hurdle drill: (14 steps between hurdles) 3 x 3 each leg (45 contacts/ leg)

Continuous Takeoff: 2 x 6 (37 contacts)

Monday, January 14. 2002
Bounding: 150 contacts

6 x 10 bounds (3 steps)

1) 25.90 m

2) 26.90 m

3) 27.30 m

4) 26.60 m

5) 26.70 m

6) 26.40 m
Single leg hops: 3 x 6 (36 contacts)
Single Leg hops:

R 15.15

R15.70

R 16.50

L 14.40

L 15.00

L 15.40
(Continuous TJ x 3) x 2 (18 contacts)
RRLL-RRLL x 2 (16 contacts) (18.50 m starting R; 18.55 m starting L)

Speed:
6 x 30 m

1) 4.36

2) 4.36

3) 4.60

4) 4.50

5) 4.46

6) 4.50

Wednesday, January 16, 2002
4 full approach
26.30 m (keep 1^st set of 3 /rt foot contacts slow; 2^nd set fast)
7 stride full jumps (approach 11.50 m)

Saturday, January 19, 2002

Track Meet: Sherebrooke

TJ:

Start 4:30 pm (I jumped with 4 guys off 9 m board); w-up start @ 3:40 pm Mark 26.50 m 1) F

2) 11.12 m

3) 11.19 m

4) F

5) F

6) F

LJ:

Start 8:30 pm; mark=27 m
1) F

2) F

3) 5.18 m (new PB)

4) 5.05 m

5) 5.04 m

6) 4.99 m

Monday, January 21, 2002
Speed: total =340 m
4 x 30 m

1) 4.26

2) 4.26

3) 4.26

4) 4.30

3 x 40 m
1) 5.65

2) -.- -

3) 5.68

2 x 50 m
1) 6.75

2) 6.80

Saturday, January 26, 2002

TJ:

Start 9:30 am (w-up @ 8:40 am)

1) 11.09

2) 11.05

3) 11.07

4) 10.95 ( I adjusted something)

5) F (11.30 m)

6) 11.35 (had 20 cm to spare)

LJ:

Start:12:20

1) 5.11

2) 5.10

3) 5.22 (new PB)

4) F

5) F (someone walked in front of me…2^nd attempt: 5.09 m

6) 5.19 m

Monday, January 28, 2002

Bounding: Total contacts = 179
Alternate Leg bounding (starting on weak leg): 4 x 5 contacts (20 contacts)

Single leg hop hurdle drill: 3 x 3 each leg (started at 15 steps between hurdles and moved
up to 19 steps between hurdles)
(Continuous Triple Jump x 3) x 6

Speed:

2 x 4 x 30 m (with 2 min rest; 4 min between sets)

1) 4.30

2) 4.30

3) 4.25

4) 4.20

1) 4.30

2) 4.21

3) 4,17

4) ?

Wednesday, January 30, 2002
Approach:

2 x 4 full run-ups

7 stride full LJ’s with cones (# steps cones from board 4-4-5-5-5-5-5): 2 x 6

2 x 100 m

1) 13.59

2) 13.62

Monday, February 4, 2002
Bounding: Total contacts = 154

Alternate Leg: 4 x 6 contacts (24 contacts)
Single Leg Hops: 3 x 5/ leg (30 contacts)
LLRRLL: x 6 (36 contacts)

Split Jumps (on low box): 4 x 10
Box Power Hops: 2 x 12
Speed: total = 300 m

2 x 5 x 30 m

1) 4.20 /4.16

2) 4.26/ 4.16

3) 4.17/ 4.16

4) 4.16/ 4.03

5) 4.10/ 4.16

Wednesday, February 6, 2002

Full Approach: 2 x 3 (3.87 s)

Fixed Stide Length Approach with cones

Monday, February 18, 2002
7 stride full jumps x 6
Speed: 2 x 150 m @ 80%

1) 19.93

2) 20.60

Quick Weights

Wednesday, February 20, 2002
Approach: 2 x 4