* Weeks 1-3 Hurdle Workouts

* Weeks 4-6 Hurdle Workouts II

 

Week 7: Mar. 20-24 (Spring Break)

MondayTeam Warm-up RoutineInterval Workout with Coach RiegleCool Down
TuesdayTeam Warm-up Routine30min LSD/Hurdle Drills & PlyometricsCool Down
WednesdayTravelPiestewa Peak Run & Cookout!Travel
Thursday-OFF-
Friday-30min LSD, Strides & Stretch on your own
SaturdayNo Warm-up30 minutes LSD/Easy Stretching or YogaNo Cool Down
Sunday No Warm-upRecovery Day OffNo Cool Down

 

Week 8: Mar. 27-31

*MondayTeam Warm-up Routine6X200m Repeats over HurdlesCool Down
*TuesdayTeam Warm-up Routine20min LSD/Drills & StretchCool Down
*Wednesday-Home Meet: Ironwood @ 3:30pm-
ThursdayTeam Warm-up RoutinePracticeCool Down
Friday-20min LSD/Drills & Stretch
Saturday-Peoria Invitational @ Peoria-
Sunday No Warm-upRecovery Day OffNo Cool Down

Monday & Tuesday's Workout with Coach Reigle Coach Cooper out of town.

 

Week 9: April 3-7

MondayTeam Warm-up RoutineSpring Workout: 4x300 w/5min rec, 4x100 Cool Down
TuesdayTeam Warm-up RoutineHurdleDrills & StartsCool Down
Wednesday-Home Meet: Boulder @ 3:30pm-
ThursdayTeam Warm-up Routine20min LSD/Drills & StretchCool Down
Friday-Ironwood Invitational @ Ironwood
Saturday-30min LSD & Stretch-
Sunday No Warm-upRecovery Day OffNo Cool Down

 

Monday

Tuesday, April 4th

20 minutes easy distance/10 strides

Hurdle Drills Workout I

Hurdle Drills

Lead leg drills:

  • Wall Drill - walk 3 steps into the takeoff position and then drive lead leg toward wall
  • Clearance Drill - go over half of the hurdle with you lead leg (5 hurdles)
  • One Step Drill - place 8 hurdles 8-10 feet apart, one step over the hurdles

 

Trail Leg Drills:

  • Wall Drill - lean up against the wall with the hurdle about 30-36 inches away from the wall
  • Clearance Drill
  • One Step Drill

 

Flexibility, Sprint Drills Workout

2 x 5 hurdles of fast lead leg drill (3 steps on 3 to 9 meters)

2 x 5 hurldes of trail leg drill (39 inches on 9 yards)

2 x hurdle #1

2 x 8 hurdles on short marks

1 x 6 hurdles on short marks

1 x 10 plus 2 drills on 39 inch hurdles on short marks (3 steps)

 

Cool Down.


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