Hilliard Davidson Wildcat Premier Meet Information

Wildcat Premier Schedule of Events and Notes

Saturday April 4th, 2009

9:00 AM Field Events

 Girls - Shot Put, Pole Vault

 Boys -  Long Jump (open pit for 90 minutes), Discus

 Boys and Girls -  High Jump (will run simultaneously)

 Girls Long Jump and Discus and  Boys Pole Vault and Shot Put will follow

*Weigh-in for shots and discs at the northwest end of the locker room building

*All field events are three athlete "relays" using a combined total for scoring placement.

9:00 AM Running Events Semi-Finals and 6400m relay

Girls 100 meter hurdles                                                    

Boys 110 meter high hurdles                                                  

Girls 100 meter dash                                                                  

Boys 100 meter dash                                                                 

Girls 6400 meter relay (final)                                                  

Boys 6400 meter relay (final)                                                              

Girls 200 meter dash                                                                  

Boys 200 meter dash

11:00 am - Running Event Finals

Shuttle hurdles (low) – girls - heats as necessary

Shuttle hurdles (intermediate) – boys – heats as necessary

3200 meter relay (4 x 800 meters) – girls (one section)

3200 meter relay (4 x 800 meters) – boys (one section)

100 meter hurdles – girls 

110 meter high hurdles – boys 

100 meter dash – girls 

100 meter dash – boys 

800 meter relay – girls  (heats as necessary)

800 meter relay – boys (heats as necessary)

1600 meter run – girls (one section)

1600 meter run – boys (one section)

400 meter relay (4 x 100 meters) – girls (heats as necessary) 

400 meter relay (4 x 100 meters) – boys (heats as necessary)   

400 meter dash – girls  (heats as necessary)

400 meter dash – boys (heats as necessary)

Distance Medley Relay ( DMR) - (800, 400, 1200, 1600) – girls (one section)

Distance Medley Relay  (DMR) - (800, 400, 1200, 1600) – boys (one section)

300 meter hurdles – girls (heats as necessary)

300 meter hurdles – boys (heats as necessary)

800 meter dash – girls (one section)

800 meter dash – boys (one section)

Sprint Medley Relay (SMR) - (100, 100, 200, 400) – girls (heats as necessary)

Sprint Medley Relay (SMR) - (100, 100, 200, 400) – boys (heats as necessary)

200 meter dash – girls 

200 meter dash – boys 

3200 meter run – girls (one section)

3200 meter run – boys (one section)

1600 meter relay (4 x 400 meters) – girls (heats as necessary)

1600 meter relay (4 x 400 meters) – boys (heats as necessary)

*Races will be timed with FAT and back up timers.

*If there are three semi- final heats the top two athletes from each heat and the next two fastest times will qualify for finals. 

*If there are two semi-final heats the top four in each heat will qualify for finals.

*Sprint relays, the 400 meter dash, and the 300 meter hurdles will be seated slowest to fastest.

*Eight places score:  First = 10 pts, Second = 8 pts, Third = 6 pts, Fourth =5 pts, Fifth =4 pts, Sixth = 3 pts, Seventh = 2 pts and Eighth = 1 pt

Attending Schools

Cleveland Glenville - boys

Lancaster - both

New Albany - both

Pickerington Central - both

Pickerington North - both

Davidson - both

Darby - both

Scioto - both

Coffman - both

Jerome - both

Wadsworth - girls

Magnificat - girls

St. Charles - boys

Boardman - girls

St. Ignatius - boys

Reynoldsburg - both

Withrow - both

Medina - both

Collinwood - girls

Westerville Central - both

2009 Indoor State Photos and Results

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Congratulations to the following Davidson athletes who qualified for and participated in the 2009 Ohio State High School Indoor Championship meet held March 21 at the University of Akron!

Click photos to enlarge

Yoshi Simizu (#2) - the 2009 Ohio State High School Indoor Champion in the boys 3200 meter run!

Brittany Cheese (2nd on stand) - runner up in the girls 60 meter hurdles, fourth in the long jump, ninth in the 60 meter dash, and 10th in the 200 meter dash.

The Boy's  4 x 800 Meter Relay Team consisting of (top to bottom, left to right) Anthony Boyd, Jack Kincade, Yoshi Simizu, and Josh Brown - third place.

Bridget Onders (#15) - ninth in the girls 800 meter dash.

The girls earned Davidson a 13th place finish out of 54 Division I girls schools represented, and the boys earned Davidson a 16th place out of 51 Division I boys schools represented.  

Congratulations again to these athletes and their coaches!

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Girls Spring-Break Workout Schedule

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Following are the workouts for sprinters, mid-distance and distance for those of you who will be out of town for the break and will miss practice.

Practice over spring break will be Monday the 23rd - Thursday the 26th from approx. 9:15 AM - 10:30 AM

Coach Beatty

Girls out of town run schedule

There are three types of fartleks below.  You may use any of the three or a combination.  You need to run at least three fartleks over break (Saturday March 21 – Sunday March 29) If you have some other type of fartlek you like go ahead and use it.  Work-out should be in the 25 minute range.  This is the fartlek segment, not warm up and cool down or stretching times.

You also need to go for a 2 to 2.5 mile jog one day over break.  Put that in the middle of the fartlek workouts.

Warm-up

- 600 meter jog around track, meeting at South East side of track for warm-ups

- 25 jumping jacks

- 25 meter bounds x2

- 25 meter walking high knee x2

- 25 meter jogging scissors x2 (work on twisting hips crossing one leg in front of other)

- 25 meter butt kicks (pumping arms) x2

- 25 meter skips with arms rotating clockwise, counter clockwise on the way back 

All lunges/squats are 30 seconds

- Back step lunge

- 12 standard push ups

- Skater lunge

- 12 diamond push ups

- Squat reach jump: start with tips of fingers on ground jump up reach for sky and come back down to squatting position

- 12 wide arm push ups.

- Twits combo: Jump up, keeping head and shoulders facing front while feet and knees twist right, then center, then left (speed not height)

 Stretch

- Hanging square (five breaths)

- Prayer Squat – elbows inside of knees and push out (five breaths)

- Extreme side lunge runners pose reaching arch to crescent pose prayer twist (hold for 5 breaths)

- Repeat with other leg forward

- Lying hamstring

- Back of knee (five breaths)

- Toe (five breaths)

- Grab and open leg to floor (trying to keep butt on the ground) (five breaths)

- Twisting back stretch (five breaths)

- Plank to cobra; to downward dog

- Alternating left and right foot slightly off the ground to stretch the calf

- Glut stretch; leg bent flat foot other leg crossed over knee.  Arms under bent leg thigh and pull back.

- Standing quad stretch 

Fartleks 

Type A

- Repeat 3 times - Maximum effort for 60 seconds, 120 seconds jog run, maximum effort for 120 seconds, 180 seconds jog run.

- 5 minute cool down jog

- stretch 

Type B

- Repeat 6 times - Stride hard for 3 minutes with 1 minute jog run recovery.

- 5 minute cool down jog

- Stretch 

Type C

- One time only – Run for 100 meters, jog for 100 meters.  Do this for a total distance of 2 miles.  8 x 100 meter runs and 8 x 100 meter jogs.

- Half way through take a 2 minute water break

- 5 minute cool down jog

- Stretch 

Abs: Do at least 3 times over break but not more than 5

- In and outs 25

- Bicycles 20 each way

- Crunchy frog 25

- Cross leg or wide leg alternating arm sit up 15

- Fifer scissors (hold for three count before switch) 20

- Pulse up (heels to sky) 20

- Roll up / V up combo 20

- Leg climb 12 each leg

- Mason twist (pick pocket) 50

Spring Break 2009 Middle Distance Workouts 

Monday:

Dynamic warm-up

4 x 200m R pace  (1-2min. jog)

5 x 400m R pace  (2-3min. jog)

4 x 200m R pace  (1-2min. jog)

10 min. cool-down 

Tuesday:

Dynamic warm-up

Circuit

4 miles 

Wednesday:

Dynamic warm-up

4 x 1 mile T pace w/ 1 min. rest

10 min. cool-down 

Thursday:

Dynamic warm-up

8 x Flying 30’s

4 miles

Circuit 

Friday:

Dynamic warm-up

4 x 200 R pace (1-2min. jog)

4 x 1000 T pace (2-3 min. jog)

4 x 200 R pace (1-2min. jog)

10 min. cool-down 

Saturday:

5- 6 miles

8 strides 

Sunday:

Off or easy 3 miles

Spring Break 2009 Distance Workouts

Monday:

Dynamic warm-up

5 x (2 x 200 (200 jog) + 1 x 400 (400 jog))

15 min. cool-down 

Tuesday:

Dynamic warm-up

Circuit

4 miles 

Wednesday:

Dynamic warm-up

6 x 800m I pace (2-3 min. jog)

15 min. cool-down 

Thursday:

Dynamic warm-up

8 x Flying 30’s

4 miles

Circuit 

Friday:

Dynamic warm-up

7 x 1000m T pace (1 min. rest)

15 min. cool-down 

Saturday:

5- 6 miles

8 strides 

Sunday:

Off or easy 3 miles

Hilliard Davidson Girls T&F Strength Training Circuit

This circuit is to be completed 2 x per week on running recovery days.

- 20 min. run

- Dynamic Warm-up 

Station #1  Plyos  (one day)

- Two-Foot Forward Hop

- Right Leg Zig Zag

- Left Leg Zig Zag

- Right Leg Squat

- Left Leg Squat

- Double Leg Tuck Jump

- Double Leg Lateral Hop

- Bounding (Exaggerated Strides)

- Basketball Chops

- Standing Superman

- Backwards Run

- Lap around track

 Station #1 Plyos (other day)

- Right Leg Hop

- Left Leg Hop

- Double Leg Zig Zag

- Right Leg Lateral Hop

- Left Leg Lateral Hop

- Ankle Hops (balls of feet jump)

- Speed Skips

- Double Leg Vertical Jump (Stream Line)

- Basketball Slides

- Standing Superman

- Backwards Run

- Lap around track

 Station #2  Core  (both days)

- 20 Pushups                   

- Opposite knee crunches

- 15 Pushups

- Bicycles

- Leg Throw-downs w/ partner

- Twists

- Hamstring push-ups

- 10 Pushups

- Killer Abs

- Plank

- Plank Right Leg

- Plank Left Leg

- Supermen

- 5 Pushups 

Why do plyometrics?

- Improve running economy

- Strengthen leg muscles

- Injury prevention

- Less ground contact

- Generate explosive muscle power

- Increase stride length