North Middle School

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Track and Field » 2019 Season

2019 Season

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Ordering closes Sunday, March 10

March 4-March 8

Tentative Track work outs

Monday:  All: Sign up for Thursday events;  800 Warm-Ups/Dynamic Stretch/Hurdle Mobility/Build Ups

Sprinters:  8x 20 m starts @ 95-100%  (2 min rest between)  3 command starts

Stretch  and Strength Circuit (Indoors)

Distance:  3x 20 m starts @ 95-100%  (2 min rest between)  2 command starts

1 mile outside (weather pending)

Stretch  and Strength (Indoors)

High Jump:  430-5 Fundamentals and Intro to High Jump

Tuesday:  All: 800 Warm-Ups/Dynamic Stretch/Hurdle Mobility/Drills/Buildups

Sprinters:  2 sets of 4 x 100 @ 75% with jog back recovery (3 min between sets)

Stretch  and Abs (Indoors)

Distance:  2 sets of 4 x 100 @ 75% with jog back recovery (3 min between sets)

Stretch  and Abs (Indoors)

Hurdles:  430-5 Fundamentals of Hurdles Up to 6 hurdles

Wednesday:  All: 800 Warm-Ups/Dynamic Stretch/Hurdle Mobility

Sprinters:  1000-1600m (8x 200m) Circuits

Walk a lap/ Stretch and Strength training

Distance:  1600-2400m (8x 200m or 6 x 400m) Circuits

Walk a lap/ Stretch and Strength training

Throws: 430-5 Fundamentals and Intro to Shot and Discus

Thursday: 

Meet at Lenoir City Middle School

Friday/Saturday:  No organized team practice;  On own

Sprinters:  15-20 minutes of aerobic activity (walk, run, jump rope or circuit train)

Distance:  Run 10-15 minute easy run 

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