EAST ANCHORAGE HIGH SCHOOL TRACK and FIELD
Head coaches: Andrea Smith and Les Heiden
Assistant Coaches: Kelly Auer, Ronnie Melvin, and Tom Bronga
EAST ANCHORAGE HIGH SCHOOL TRACK and FIELD
Head coaches: Andrea Smith and Les Heiden
Assistant Coaches: Kelly Auer, Ronnie Melvin, and Tom Bronga
Alaska School Activities Association (ASAA)
2006 State Track and Field Championships
Videos: Long Jump Block Start 100m Block start2 Gatlin 100m 800m 1600m
Thrower Workouts (2007 Season)
General Guidelines
Monday
Warm up and drills with the team
Weight room arm workout: heavy weight, short reps
Plyo’s (3 arm, 3 leg)
Form and throwing (shorter set)
Static stretches
[After a meet: watch film of technique]
Tuesday
Warm up and drills with the team
Core workout, lighter Plyo’s (2 and 2)
Sprint intervals (100’s)
Form and throwing (long set)
Static stretches
Wednesday
Warm up and drills with the team
Weight room leg workout: heavy weight, short reps
Plyo’s (3 arm, 3 leg)
Form and throwing (shorter set)
Static stretches
Thursday
Warm up and drills with the team
Core workout, lighter Plyo’s (2 and 2)
Sprint intervals (100’s)
Form and throwing (long set)
Static stretches
Friday
Warm up with the team
Weight room light workout: 3 arm and 3 leg exercises, 2 sets vs. 3
Lighter Plyo’s, or skip
Form and throwing (short set)
Static stretches
Distance runners
10
3200-four 500-meter blasts on the second day, |
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15 others: 3 500-meter surge on day one at goal race pace
2 X500 @1600 |
16 2 500-meter surge on day one at goal race pace |
17 REST DAY for Fridayprelim racers Others:1 500-meter surge on day one at goal race pace Stretch-Yoga |
18 REST DAY for Saturday racer |
19 |
2007 TRACK AND FIELD
STATE CHAMPIONSHIPS
May 25-26, 2007
West Valley High School
• State Qualfiers and Alternates
Bus leaves for Fairbanks on Thursday -early morning! Be at East Gym/Pool entrance at 5:30am. Bus leaves at 5:50am! All runners must ride the bus.
Girls 2006 Region Champs 4 X 200
Boys 2006 Region Champs 4 X 800