Bees vs North Royalton Meet Program

 Bees vs. North Royalton Meet Program 

PRACTICE ON ECLIPSE DAY Monday, April 8th

 

PRACTICE ON YOUR OWN! 
We have a home meet Wednesday, everyday counts! 

DISTANCE:

10 min warm-up

4-8 x 400m at current race pace.

2 minutes rest between each 400m

10 min. cooldown

BOY SPRINTERS:

Warm up then workout not all out should be run like a brisk stride

1 x 30m-40m-60m-80m-100m rest between sets

1 x 30m-40m-60m-80m-100m rest 

Anyone that wants to do the workout at 5:30pm, let him know. 

GIRL SPRINTERS:

Sprint Ladder:100-200-300-400-300-200-100 All done fast with at least 5 minutes rest between. If you need more than 5 minutes to do each one at high quality, take 1-2 more minutes rest. Listen to a couple songs to pass the time. Rest is key to getting quality sprinting rather than just running the distances. Focus on body position and quick feet

THROWERS:

If you have implements at home, you can throw. Drills listed below:

DISCUS

• Punch Out
• 1/2 Power
• Power
• Moving Power
• 1/2
• Walking 1/2
• South African
• Full with block leg
• Full with reverse (switching your feet) 

SHOT PUT

GLIDERS

• Power
• 2 Step
• A Drill
• Hurdle Drill
• Towel Drill

SPINNERS

• Power
• 1/2
• Step Ins
• Fulls

Nordonia Relays

 BUS LEAVES @ 8am. 

MEET SCHEDULE

9:30 AM 

POLE VAULT - (Boys then Girls)

10:00 AM

HIGH JUMP- Boys & Girls-

LONG JUMP- Boys & Girls-4 jumps each

SHOT PUT (Boys then girls)-4 throws each

DISCUS (Girls then Boys)-4 throws each

The running events will begin at 10:00 AM

10:00 AM

1. B 4x100m Relay

2. B 4x800m Relay

3. ***COED 4x400m Relay***

11:15 AM

4. 4x1600m relay

5. 100m Hurdles/110m hurdles

6. 100m Dash

7. 4x100m relay

8. 4x800m relay

9. 4x200m relay

10. Distance medley-800, 400, 1200, 1600

11. Sprint Medley 100, 100, 200, 400

12. Weight 400m relay NOT SCORED

14. 4x400m relay

TICKETS