Here are some brief backgrounds on each runner, with what year they are in high school, and PRs in each event COMING INTO the 2010 season. Anything else that is needed for better and more thorough assessments, please let me know and I’ll supply all needed info.
Julie (senior) – 100m: 13.49, 200m: 26.60, 400m: 1:03.86
Started running track in April (2008) of her sophomore year; competed from March through August
Took a few months off to get ready for basketball season – came back to track in March 2009; competed from March through July
Took 6 weeks off to rest and recover – came back to track in September 2009
Megan (junior) – 100m: 14.34, 200m: 29.44, 400m: 1:03.23, 800m: 2:39.08, LJ: 15’9.50″
Ran track in grade school (7th-8th grade)
Did not run as a freshman (focused on basketball)
Started running her sophomore year; competed from March through July
Took 6 weeks off to rest and recover – came back to track in September 2009
Brenna (freshman) – 100m: 14.11, 200m: 28.38, 400m: 1:10.39
Kayla (freshman) – 100m: 13.81, 400m: 1:06.37 (all her PRs were as a 6th grader; took 2 full years off from track because of AAU basketball)
More girls and their backgrounds will be added as they join the team.
I brought the girls in a week early to do some testing. I tested them on Bench Press, Squats for lifting, and I tested their 30m.
Monday – Hurdle Mobility, light plyos, isometric core work, free weight circuits
Wednesday – 5 x 60m SFS:30m/15m/15m, tempo cleans, split squats, DB bench press, chinups, RDLs
Friday – Hurdle mobility, general endurance circuit, isometric core circuit, weight circuit
Meso 1, Micro 1
Monday – 5 x 15m; 4 x 20m; 3 x 25m
15m
Julie- 3.05, 2.99, 2.90, 2.93, 2.97 (avg. = 2.97)
Megan- 2.99, 2.99, 2.90, 2.93, 2.96 (avg. = 2.95)
Lynn- 3.15, 3.06, 3.03, 3.01, 3.10 (avg. = 3.07)
Brenna- 2.76, 2.91, 2.80, 2.93, 2.94 (avg. = 2.87)
20m
Julie- 3.73, 3.66, 3.69, 3.62 (avg. = 3.68)
Megan- 3.75, 3.64, 3.67, 3.66 (avg. = 3.68)
Lynn- 3.93, 3.88, 3.80, 3.80 (avg. = 3.85)
Brenna- 3.64, 3.53, 3.65, 3.54 (avg. = 3.59)
25m
Julie- 4.44, 4.34, 4.33 (avg. = 4.37)
Megan- 4.45, 4.30, 4.33 (avg. = 4.36)
Lynn- 4.66, 4.52, 4.41 (avg. = 4.53)
Brenna- 4.38, 4.30, 4.33 (avg. = 4.33)
Hang Cleans: 6 x 2 w/ last 3 @ 80%, DB Press: 7 x 4, 3 position squats: 6 x 3, T-RDLs: 2 x 6, low intensity multi throws: three separate throws 2x each
Wednesday – hurdle mobility, workout (16 x 100m @ 80% with 90 seconds rest), ab/core work, weight circuit (12 lifts): 2 x 10
Friday – 8 x 15m flying sprints with 20m run-in, tempo cleans: 15 x 1 w/60s rest, lunges: 7 x 6 (heavy), bench press: 6 x 5, BB rows: 6 x 8, single arm DB RDL + Press: 2 x 5