ALL SPRINTERS:    HURDLE DRILLS

SPEED LADDERS 

2X (SINGLE STEP, DOUBLE STEP, HOP SCOTCH, 

IN+OUT ON BOTH SIDES, ICKY SHUFFLE)

5 SHORT HURDLE ACCELERATIONS 

5X (SHORT, SHORT, LONG, LONGER, LONGEST)

LONG JUMPERS:  10X POP-UPS

5X 3 STEP JUMPS OVER BARRIER

5X 5 STEP JUMPS OVER BARRIER (MOVE IT OUT FURTHER)

5X 7 STEP JUMPS OVER BARRIER (MOVE IT OUT FURTHER)

TRIPLE JUMPERS:  10X POP-UPS

5X  RIGHT, RIGHT, RIGHT, INTO PIT

5X  LEFT, LEFT, LEFT INTO PIT

5X R,R,L,L  INTO PIT

5X L,L,R,R INTO PIT

5X R,L,R,L INTO PIT

HIGH JUMPERS:  ARCH-OVERS, MOUSE TRAPS

5X CIRCLE SPRINTS

10X FULL APPROACH SCISSORS

10X FULL APPROACH JUMPS OVER BUNGEE

HURDLERS: LEAD LEG, TRAIL LEG ON FENCE

10X HANGING LEAD LEGS

10X SINGLE STEP DRILLS OVER 8 HURDLES

10X 3 STEP DRILLS OVER 4 HURDLES (SHORTER DISTANCE)

AMY - DO HALF OF THIS THEN GO WITH CHRISTINA (SEE BELOW)

LAUREN - DO HALF OF HURDLE DRILLS THEN DISCUS

NON-JUMPER/HURDLERS: 

10X STARTS FOR 100M (20M)

10X STARTS FOR 200M (20M)

CHRISTINA - FINISH W/ 2X800M (FIRST 400@90 2ND 400@85)