• Practice is mandatory! You won't improve if you don't practice. If you are unable to attend, please reach out to your respective Coach via GroupMe DM
    • Missed practices will result in ineligibility for meets
    • Driving / License Details: If you do not have your license, please reach out to an upperclassman for carpooling to practice.  Upperclassman, please offer rides to underclassmen on our team.  
    • Pole Vaulters - work with Coach Chris Duarte for your practice schedule

    Full Team practice every Wednesday and Friday at Marion Deihl Park: 3:15 - 4:45

    Sprints - Coach Bolling

    Week of 3/20

    Mon - 2:50 - 3:50 on campus

    Tues - 2:45 - 3:45 lifting

    Wed - Full team  practice at Marion Deihl park. 

    Thur - 2:45 - 3:45 llfting 

    Friday - Weddington invite

    Sat - weddington invite

    Middle Distance / Distance - Coach Georges

    Week of Mar 13

    MON: OYO (30 min - 50 min run + core)

    TUES: McMullen Creek Greenway 3:30 - 4:30 PM (30 min - 50 min run)  

    WED: Marion Deihl at 3:15 - 4:45 PM - Distance WO

    THUR: McMullen Creek Greenway 3:30 - 4:30 PM (30 min - 50 min run)  

    FRI: Marion Deihl at 3:15 - 4:45 PM - Race Prep + Strides

    SAT: Meet at Marvin Ridge or Cutty HS

    SUN: Rest

    Week of Mar 20

    MON: McMullen Creek Greenway 3:30 - 4:30 PM (30 min - 50 min run + core)  

    TUES: McMullen Creek Greenway 3:30 - 4:30 PM (30 min - 50 min run)  

    WED: Marion Deihl at 3:15 - 4:45 PM - Distance WO

    THUR: OYO - Shake out run (20 min + Strides)

    FRI: Meet at Weddington HS (Day 1)

    SAT: Meet at Weddington HS (Day 2)

    SUN: Rest

     

    Throws - Coach Toland

    Week of 3/20 - with coach Toaland @ south meck

    Mon - 3:15 - 4:30 at south meck

    Tues - 2:45 - 3:45 lifting

    Wed - 3:15 - 4:30 at south meck

    Thur - 2:45 - 3:45 llfting 

    Friday - weddington invite 

    Sat -weddington invite

    Jumps - Coach Mathis

    Mon 3/13: 2:50-3:50PM on Campus 
    Team Dynamic Stretching
    Jump Dynamic Stretching followed by 4 X 30m increasing intensity accelerations 
    Jump Circuit (1X) with 1 min MCs
    10 parking garage hills 
    Cool down
     
    Tues 3/14:  2:45-3:45PM WEIGHTS
    Mobility and Stability Circuits OYO
     
    Wed 3/15:  3:15-4:45PM Marion Diehl Track
    Team Dynamic Stretching
    Jump Dynamic Stretching followed by 4 X 30m increasing intensity accelerations
    Alternating Pop-ups on runway;  jump landing into pit (2 X 15m)
    Approach work LJ (with spikes)
    - 4X run thru
    - 4X run thru with pop-up (ONLY) into pit
    6 step approach LJ 4X (complete jump)
    Sprint fartlet (3 X 150m) for Triple jumpers (5 X150m) for those who only do Long  jump
    Short approach TJ jumps (for triple jumpers only) 3 X PLEASE DO IN TRAINERS
    400m cool down
     
    Thurs 3/16:  2:45-3:45PM WEIGHTS
    Mobility and Stability Circuits OYO
     
    Fri 3/17:  3:15-4:45PM Marion Diehl Track
    Team Dynamic Stretching
    Jump Dynamic Stretching followed by 4 X 30m increasing intensity accelerations
    Approach work LJ (with spikes)
    -4X run thru
    -2X run thru with pop-up into pit
    Short Approach TJ jumps (for triple jumpers only) 4X PLEASE DO IN TRAINERS
    400m cool down
     
    Sat 3/18:  Meet Day or Shake out (Team dynamic stretching with minimum 800m jog followed by static stretching)
     
    Sun 3/19:  Rest 
     
    Mon 3/20:  Team practice with sprinters (on campus 2:50-3:50PM?)
     
    Tues 3/21:  2:45-3:45PM WEIGHTS
    Mobility and Stability Circuits OYO
     
    Wed 3/22:  3:15-4:45PM Marion Diehl Track
     
    Travelers:  Team  Dynamic Stretching/Jump Dynamic Stretching followed by 5  X100m strides 
     
    Others:  See Work-out from 3/15
     
    Thurs 3/23:  2:45-3:45PM WEIGHTS 
    Mobility and Stability Circuits OYO
     
    Fri 3/24:  Weddington Meet or Shake out OYO
     
    Sat 3/25:  Weddington Meet or Shake out OYO
     
    Sun 3/26:  Rest

     

    Please follow these recommendations:

    • Always run with a friend, teammate or family member to ensure your safety.
    • If you are running near a road, please be aware of your surroundings at all times.
    • Winter training can be a variety of weather conditions. Please review the weather and pack gear accordingly.
    • Keep a dry sweatshirt or towel in your car or backpack in case of inclement weather.
    • Always ensure you are properly fueling your body. Hydrate regularly throughout the day and consider a snack at least 30 minutes following a workout.