SU M T W TH F SA

Week 1
Feb 27 - Mar 3 R A S X S P R
Week 2 Half Day
Mar 6 - Mar 10 R S X A P NS R
Week 3 SPRING BREAK
Mar 13 - Mar 17 R NS NS NS NS NS R
Week 4
Mar 20 - Mar 24 R A S X S P R
Week 5
Mar 27 - Mar 31 R A X S M RMT R
Week 6 GOOD FRIDAY
Apr 3 - Apr 7 R S M RMT M NS R
Week 7 MONDAY NO
Apr 10 - Apr 14 R S M X S P R SCHOOL
Week 8
Apr 17 - Apr 21 R S M X S M R
Week 9
Apr 24 - Apr 28 R S M X S M R
Week 10
May 1 - May 5 R S M R
Week 11
May 8 - May 12 R S X S M R
Week 12
May 15 - May 19 R S X S M R
Week 13
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 11th CKL 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)

4/4 - 5/20 -- 2022

Raise Activation & Mobilize Potentiate

General Dynamic = 50m Dynamic Mobility = 20m Speed Drills = 30m

Jog Heel Walks A-March (Fast March)
Backwards Jog Toe Walks A-Run (High Knees)
Skips w/Arm Circles Pigeon Walks A-Skip
Backwards Skips w/AC Duck Walks Cycles (Right)
Side Lunges Cycles (Left)
Lunge Walkovers Butt Kick & Reach (Backwards Run)
Tin Man 5 - "Box" Jumps (Both) then Jog
Scoops 5 - "Box" Jumps (Right) then Jog
Carioca (Both Sides) 5 - "Box" Jumps (Left) then Jog
Speed Bounds
High Bounds
Prime Times (Straight Leg Bounds)
Starts/Accelerations (Falling, 3-point, 4-point, etc.)
Monday: 2/27 Preseaon Week
5 x 20m
1
Tuesday: 2/28
Acceleration 2pt, 3pt, 4pt, 2 RDL Starts
Wall Drills
Wednesday:
Speed 3/1 5 SL Broad Jumps x 2
Thursday:
X-Factor 3/2 Leg Swings
Friday:
Speed 3/3 3 x 150m - 4x4 Predictor - Time usi
Podium
aon Week
5 x 20m
1 20 - 40 - 60 220
t, 3pt, 4pt, 2 RDL Starts Walk Back Recovery
4 x 40m 3 x 30m 2 x 10m 270
Wickets Drill 10m Primetime into
Full Arms, Full Arms, Arms Up, Airplane, Pistol, Hug, Full Arms, 320
Full Arms 20m Fly x 4
Hurdle Mobility 5 x 40m 200
3 x 150m - 4x4 Predictor - Time using Stopwatch 450
 Monday: 3/6 Preseaon3Week
x 40m
2
Tuesday:
Speed 3/7 Timed Using Freelap
30 - 60 - 90 Drill
Wickets Drill (Mini Hurdles)
Wednesday:
X-Factor 3/8
Full Arms, Full Arms, Arms Up, Airplane, Pistol, Hug, F
Full Arms
Thursday: 3/9
Acceleration 23 Second Drill (Boys)
Friday:
Podium3/10 27 Second Drill (Girls)
NO PRACTICE
No Practice
 Move Mats or Hurdles 120m
ckets Drill (Mini Hurdles)
Arms, Arms Up, Airplane, Pistol, Hug, Full Arms, 380
Full Arms
 Monday: 3/7 Preseaon Week 2
30-60-90 Drill 3 x 30m 3 x 20m
Tuesday: 3/8
Acceleration Wickets Drill
Wicket Plyos
Wednesday:
X-Factor 3/9
Full Arms, Arms Up, Airplane, Pistol, Hug, Raise the Roof, Full
Leg Swings
Arms
Wall Drills Hurdle Mobility
Thursday:
Speed 3/10 50/50 Workout
Friday:
Speed3/11 Sprint 50m Walk 50m x 3 laps
3x150m (4x4 Predictor) Time using Freelap or stopwatch
Podium
 3 x 10m 360m
1. Partner
ResistedSprint Drillsx 3
Marching
Partner Sprint Drills 2. Resisted Run x 3
5 x 40yd Dashes 3. Face & Chase x 3
Timed w/Freelap
aps
lap or stopwatch
 Monday: 3/7 Preseaon
Wickets Drill Week 2
Wicket Plyos
Tuesday:
X-Factor 3/8
(Inside)
Full Arms, Arms Up, Airplane, Pistol, Hug, Raise the Roof, Full
30-60-90 Drill
Arms
3 x 30m 3 x 20m
Wednesday: 3/9
Acceleration Leg Swings Wall Drills Hurdle Mobility
Thursday:
Speed 3/10 50/50 Workout
Friday:
Speed3/11 Sprint 50m Walk 50m x 3 laps
3x150m (4x4 Predictor) Time using Freelap or stopwatch
Podium
 1. Partner
ResistedSprint Drillsx 2
Marching
Partner Sprint Drills 2. Resisted Run x 2
3. Face & Chase x 2
3 x 10m 360m
5 x 40yd Dashes 200m
Timed w/Freelap 600m Sprint
aps 600m Walk
lap or stopwatch 450m
 Monday: 3/21 Preseaon Week 4
Teach Block Starts 6 x 20m Block Starts
Tuesday: 3/22
Acceleration Wall Drills Hurdle Mobility
10m Primetime into 30m Fly x 5 (Back
Wednesday:
X-Factor3/23 4 x 100m Tryouts. Curve 100m Start, Flying 120m, Flying Curveon Curve)
Thursday:
Speed 3/24 100m. Freelap Timed. (At least 8 min rest)
Leg Swings 1 x 60m, 2 x 50m, 3 x 40m, 4 x 30m
Friday:
Speed3/25 Wall Drills Hurdle Mobility
3 x 150m (4x4 Predictor) Time using F
Podium (4th hurdle mark is 150m)
Monday: 3/21 Talk About Blocks 6 x Baseline to Half Court Sprints
Tuesday:
Inside3/22 4 Point Start
Wall Drills
Possible Hallway Sprints Instead
Stairs into Sprints
Inside
 Event Work/
Hurdle Intro for
ime into 30m Fly xHurdlers
5 (Backwards
on Curve)
5 Block Starts if not
Jumper/Hurdler
3 x 40m, 4 x 30m
x4 Predictor) Time using Freelap
th hurdle mark is 150m)
Event Work/
Hurdle Intro for
o Sprints Hurdlers
 Monday: 3/21 Preseaon Week 4 Event Work/ 1. Partner
ResistedSprint Drillsx 2
Marching
Teach Block Starts 6 x 20m Block Starts
SL Jumps: Land on 2, Hurdle Intro for 360m 2. Resisted Run x2
Acceleration
HJ & PV Box Jumps 3x5 Depth Jumps 3x5 Land on 1, Switch
Penultamate
HurdlersPop-Ups Total Contacts: 45 3. Face & Chase x 2
Tuesday: 3/22 Wall Drills Hurdle Mobility
10m Primetime
Landing
onxthe
into 30m Fly
Foot 2x5ea.
Mat x5
5 (Backwards
X-Factor on Curve)
High Jump
Pole Vault
Wednesday: 3/23 4 x 100m Tryouts. Curve 100m Start, Flying 120m, Flying Curve 5 Block Starts if not
Speed 100m. FreelapBridges,
Timed. Falling
(At least 8 Penultamate
min rest) Pop-Ups Jumper/Hurdler
High Jump On the Mat:
Bridges, & Flips on the Mat x5
Back Overs Total Contacts:5
Pole Vault
Thursday: 3/24 Grip/Pole Drops Sand Vaults x10 Total Contacts: 10
Leg Swings 1 x 60m, 2 x 50m, 3 x 40m, 4 x 30m
Speed
High Jump Bridges, Falling
Back Overs w/out Bar
Penultamate Pop-Ups
Rythm Runs x6-8 Total Contacts: 13
Bridges, & Flips x5
Pole Vault
Friday: 3/25 Arm Mechanics Sand Vaults x10 RythmSeries:
Plank Runs Elbow
x6-8 Total Contacts: 18
3 x 150m
Core: Donkey Donkey Series: Fire
Series(4x4 Predictor) Time using Freelap (4thPlanks,
Plank,Series:
Plank Side hurdle
Elbow mark is 150m)
Bubka's: Hang from pull
Podium
High Jump Core: Donkey Series
3x10 ea., Plank Series
Hydrants,
Donkey Donkey Kicks,
Series: Fire Reverse Planks
Plank, Side (heels and up bar, swing feet to the
Planks, HJ Total
3x10 ea., Knee Circles, Glute elbows,
Reverselift the hips),
(heelsRKC
secPlank
(RKCSeries
20sec) Hydrants, Donkey Kicks, Planks and top, lower yourself until
Pole Vault 2x30-45
2x30-45 sec (RKC 20sec), Bridges,
Knee SL GluteGlute
Circles, Bridges Plank (squeeze
elbows, your whole
lift the hips), RKC knees (toes if you can)
Weekly
PV Total
Contacts:
Bubka's 3x10 Bridges, SL Glute Bridges body as hard as you can) Weekly 63
https://www.youtube.com/watch?v=RN1M2efAtJ4
Plank (squeeze your whole meet the bar then lift back
body as hard as you can) up Contacts: 73
 Monday: 3/28 Regular Season
Block Starts
Week 5 Relay Handoffs
50/50 Workout
Sprint 50 Walk 50 x 2
Tuesday:
Speed3/29 5 x 20m
3 x 150m using Freelap (4thduring
(4x4 Predictor) Timelaps hurdle50/50
mark is
Wednesday:
Podium 3/30 Block Starts 150m)
Event Work
Thursday:
Speed 3/31 5 x 20m
Friday:
Podium4/1 Leg Swings
Meet Day
Hurdle Mobility
2 x 100m on Grass @ 60% - 70%
Rec/Mob/Tech
 4x1 Boys
1. Ruben 4x1 Girls
1. Sarai
Hurdles and Field 2. Alejandro 2. Baylie
Eventand
Hurdles Work
Field 3. Omar
5. Brayan
3.5.Emma
Mya
4. Bryson
6. Nathan/Marcos 4. Yamyle
6. Lili/Becca
Event Work
Event Work

0m on Grass @ 60% - 70%

 Monday: 3/28 Regular Season Week 5
Block Starts 50/50 Workout
Bridges, 5Falling Bridges, Relay Handoffs
Acceleration
High Jump
x 20m
& Flips, Backovers w/
Sprint
Penultamate 50 Walk 50 x 3 laps
Pop-Ups
Circle Skips Get approach marks
x5
Pole Vault
Tuesday: 3/29
Bar
Wall Drill: 10 strides Rythm Runs x6-8 Pop Ups 2 strides
3 x 150m (4x4 Predictor) Time using Freelap (4th hurdle mark is
Pop Ups 6 strides
Hurdles and Field
Bridges, Falling Bridges,
Podium
High Jump & Flips, Backovers w/
150m) Pop-Ups
Penultamate
Circle Skips
Event Work
Full Jumps
x5
Pole Vault3/30
Wednesday:
Bar
Wall Drill: 10 Strides Rythm Runs x6-8
Block Starts
Pop Ups 2 strides Pop Ups 6 strides
Bridges, Falling Bridges, Event Work
Speed
High Jump
5 x 20m
& Flips, Backovers w/
Penultamate Pop-Ups
Circle Skips Full Jumps
x5
Pole Vault
Thursday: 3/31
Bar10 Strides
Wall Drill: Rythm Runs x6-8 Pop Ups 2 strides Pop Ups 6 strides

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
1. Ruben
2. Alejandro
4x1 Girls
1. Sarai
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 4. Bryson 4. Yamyle
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

Podium Meet Day

 Monday: 4/11 Regular Season Week 7
30-60-90 Drill x 2 4x1 & 4x4 Handoffs
Tuesday: 4/12
Acceleration (5 minute rest between sets) Event Work
Wednesday:
Podium 4/13 Leg Swings
Meet Day
Hurdle Mobility Wickets Drill
Thursday:
X-Factor4/14 23 Second Drill x 2 (Boys)
Friday:
Podium4/15 27 Second Drill x 2 (Girls)
Rest No School/No Practice
4x1 & 4x4 Handoffs
Event Work

)
)
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 Bridges,
Hurdle
falling Curved
X-Factor
High Jump Mobility/Recovery:
Mobility
bridges,
Donkey Wickets
Leg
Drill
Lifts,
scorpians,
Series, Plank
Pole Vault
Thursday: 4/14 Core Work - Weight Room windshield Bubkas,
23 Second Drill x 2 (Boys) Bird Swing Ups
series,
wipers,
Dogsflips
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) (freela
Thursday:
Speed 4/21
Full Arms, Arms Up, Airplane, Pistol, Hug, Raise the R

Friday:
Podium4/22 Varsity Meet Arms

X-Factor Day OFF

 Block Starts
5x20m
Varsity Day Off
s Drill (10 wickets) (freelap)
s Up, Airplane, Pistol, Hug, Raise the Roof, Full

et Arms JV Day Off/Work

the MS Meet
 Monday: 4/25 Regular Season Week 9
1 x 20, 40, 60, 80, 100 5 Block Starts
Tuesday: 4/26
Acceleration
Wednesday:
Podium 4/27 Leg Swings
Meet Day
Hurdle Mobility Curved Wickets
Thursday:
X-Factor4/28 4 x 80m
5 Block Starts
Friday:
Speed4/29 5-minute rest between reps
Podium Meet Day
5 Block Starts 300

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
lap
 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

Rest Day Off

 50/50 Workout
Sprint 50/Walk 50
x 2 laps
Full 4x1

EET
 Monday: 5/16 Post Season Week 12
2 x 50m Accelerations
4 x 100m Workout
2 x Hollows - Sprint - Jog - Sprin
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

Rest Day Off

 4 x 100m Workout
ollows - Sprint - Jog - Sprint
1 x Full

LS