| March Week-one Training Sched. | |||||
| JUMPS | Monday | Tuesday | Wednesday | Thursday | Friday |
| standing long jump | 5 | 5 | 5 | ||
| standing triple jump | |||||
| standing three hop | 5 | 5 | 5 | 5 | |
| standing five hop | 5 | ||||
| verticle jump | 5 | 5 | 5 | ||
| SPRINTS | |||||
| 30m Sprint | 5-fwrd / 5-bkwrd | 5-fwrd / 5-bkwrd | |||
| 50m Sprint | 5-fwrd / 5-bkwrd | ||||
| MEDICINE BALL | |||||
| 2 handed forward | 5 | 1 set x 15 | |||
| over head | 5 | 1 set x 15 | |||
| under hand | 5 | 1 set x 15 | |||
| forward | 5 | 6 | 1 set x 15 | ||
| single hand stand | 6 | 1 set x 15 | |||
| two handed side drill | 1 set x 15 | ||||
| one step three step | 6 | 8 | 1 set x 5 | ||
| five step | 6 | 8 | 1 set x 5 | ||
| seven step | 8 | 1 set x 5 | |||
| WEIGHT LIFTING | |||||
| squat | 3 x 3 @ 80% | 3 x 3 @ 70% | |||
| pull overs | 3 x 3 @ 80% | 3 x 3 @ 70% | |||
| cleans | 3 x 3 @ 70% | ||||
| snatches | 3 x 3 @ 80% | ||||
| straight arm pull over | 3 x 3 @ 70% | ||||
| back jerks | 3 x 3 @ 80% | ||||
| JAVELIN THROW | turbojavs | ||||
| standing | |||||
| one step | 10 x 40% | ||||
| three step | 10 | 10 x 40% | |||
| five step | 10 | 10 x 40% | |||
| seven step | 10 | 5 x 40% | |||
| full approach | 10 | 5 x 40% | |||
| SPECIFICITY DRILLS | |||||
| plate twists | 3 x 20 @ 20k | 3 x 20 @ 20k | |||
| walking plate twists | 4 x 20 m | 5 x 30 m | 4 x 20m | ||
| dumbell drills | 4 x 15 frt back | 4 x 15 frt back | |||
| hose drags | 4 x 50 yds | 10 x 50 yds | |||
| cart wheels | 10 | 5 in a row x 4 | |||
| hand stands | 5 | 5 walks | 5 | ||
| flexibility drills | w/ javelin @ 15 | 10 mins | w/ javelin @ 15 | 10 mins | |
| run throughs | lots-15 | 15 | 20 | 10-15 | |