Training--Updates comign soon!

Sprints

Hurdles

Hurdle Drills 
Fence Drills (Every day)

1. Lead – 10xeach leg
2. Trail – 10xeach leg
3. “Kicks” – 10xeach leg
4. Fully Over – 5xeach leg

Regular Drills (Regular)

1. Step Overs (1-2’)
2. 3-Step (3-5’)
3. Skips (8-10’)
4. 4-Steps 

Shortened Drills (Shortened)

1. Step Overs (1-2’)
2. Lead – 3x6h each leg
3. Trail – 3x6h each leg
4. Forwards – 2x6h
5. Lead – 3x6h each leg
6. Trail – 3x6h each leg
7. Trail – 3x6h each leg
8. 6x4h slow (adjust distance accordingly)
9. Skips (8-10’)
10. Lead – 3x6h each leg
11. Trail – 3x6h each leg
12. Forwards – 2x6h
13. Trail – 3x6h each leg

Extended Drills (Extended) 

1.  Step overs (1-2’)
2.  Lead – 3x8h each leg
3. Trail – 3x8h each leg
4. Forwards – 3x8h
5. Backwards – 3x8h
6. High Knees – 2x8h each leg
7. Shuffles (2 up 1 back) – 2x8h each leg
8. Over Under’s – 2x8h each leg
9. Skips (8-10’)
10. 1-Steps
11. Trail – 3x8h each leg
12. Lead – 3x4h each leg
13. Trail – 3x4h each leg
14. Fully Over – 3x4h each leg

Hurdle Workout Schedule 

Throws
​Each day begins with a warm up routine led by team leaders.
Coach Wopat will be at practice on Mondays, Tuesdays and Wednesdays at 3:15.

Distance

High Jump