Waterloo Workout for 2/9/2003 at Austin High School, Austin, Texas:

Warm-up and stretch

20 Meter stride counts

1) Medicine ball (MB) work:
Rotations (10-20)
Seated throws (10-25)
Both-seated (BS) throws (10-25)

2) 10-20 Meter running drills:
High Jump drill with MB (Alternate jump with knee bounce)
MB in "A" position
Run in "A" position
Run in "C" position
Quick "A" run
Quick "C" run 
Plyometric work with MB (sets of 1-3 jumps holding MB between ankles)

3) Facsimile 200M:
2 sets of the following sprint sequence: 30/20/20/30
Instructions: On the first 30M of the first set, use a standing start; on all other sprints, use a flying start; time each sprint; run at high intensity

4) MB work:
Rotations (10-20)
Seated throws (10-25)

5) One 80M run
Instructions: Accelerate off lead leg for five strides, float for five strides; repeat over 80M

6) 400M in three parts (160/160/80) or 800M in three parts (320/320/160)
Instructions: Run 400M parts at 400 pace, 800M parts at 800 pace; pace varies by individual

Cool down


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Abbreviations used:
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"A" - Running position where knee is at its highest point in front of you.
"C" - Running position where heel is behind you and closest to your buttocks.
BS - Both Seated
MB - Medicine Ball