Track

• Warmup: jog the curves, accelerate to a sprint over the first 50m of the straightaway, decelerate back to a jog over the last 50m.
• 5x200m, 2 min rest between sprints.
• 5 min rest
• 2x Whistle drill (described below)
• 5 min rest
• 4x40m, 15 sec rest between sprints.

Whistle Drill

Start jogging. When you hear the whistle, sprint. When you hear the next whistle, jog. Repeat. When you hear a long whistle, the person at the front of the pack starts jogging in place. Everyone else jogs to where they are and keeps jogging in place there. On the next whistle, everyone’s back to sprinting.

The interval between whistles is between 3 and 12 seconds (random). Each rep was a full lap (400m). I think we did about 5 or 6 sprints total. The rule for jogging is that your arms cannot fall below your waist and your feet have to come up to your shins on each step (no baby-stepping).

Practice

Start off with hunger drill, with each person taking turns throwing and the offense has to catch with both hands. Did backhands and flicks. Then moved on to scrimmage for 5 pulls. The D worked on zone-to-man for the first 5 pulls, then ran wolf for the next 5 (from a standstill). O and D took turns going through wolf. I honestly think the O did it better. They run a diamond in the backfield and do more switching than we do. After wolf, we played a 5 min game that went into overtime, then sudden death. The D got a turn and worked it up, but we turned it over on the goal line (I threw a dump over Panna’s head). Then O scored.