Centennial Titans Track & Field

Centennial Titans Track & Field Trojan Relays Carrollton Agenda February 18th 2017 7:30 am Coaches Meeting in Stadium Meeting Room 8:00 am 3200m – JVG, JVB, VG, VB 8:00 am Field Events ● Discus – JVB, JVG, VB, VG (3 throws – no finals) ● Shot Put – VG, VB, JVG, JVB (3 throws – no finals) ● High Jump – VG, VB, JVG, JVB (3 attempts per height – no finals) ● Long Jump – VB, VG, JVB, JVG (3 jumps – no finals) ● Triple Jump – JVG, JVB, VG, VB (3 jumps – no finals) ● Pole Vault – VB, VG, JVB, JVG (3 attempts per height – no finals)

11:30 am Lunch On your own (Bring money for concessions, or have your parents bring you food, Or bring your own lunch and snacks

12:30 pm Running Events ● Prelims as Finals – All events ● Order of Runners JVG, JVB, VG, VB except Hurdles ● 400m Relay ● 800m Run ● 100/110m Hurdles ● 100m Dash ● 800m Relay ● 400m Run ● 300m Hurdles ● 200m Dash ● 1600m Run ● 1600m Relay

Name Event Jack Smith V- 3200m Hunter Williams V-LJ/200M/4x200 relay Harrison Phillips V- 3200m/ 1600m/800m Alex Ferrer V- 400M/4x400 relay Mark Whittle V- 1600m/800m Greyson Carter V- TJ/ 2 relays Stephen Barker V- 1600m/ 800m Xavier Frazier V- 100M/ 4x200 relay Jack Garcia V- 400m/4x400 relay Fabrizio Henriquez- Perez V-3 relays Matthew Leali JV- LJ/ 3 Relays Joel Adams JV-200M/4x400 relay

Juwan Washington V-200m/ 2 relays Chris Alverez JV-Discus Bryson Jenkins V-LJ/TJ Adil Basha JV-100M/ 4x100 relay Ridge Texada V- 100M/4x100 Alexei Cazarin V-100M Anderson Davis JV- 800M/4x400 relay Samuel Deschaw JV-100M/200M/4x200 relay Connor Donisi V- 200m/4x100 relay Zaid Fazal JV- 400M/1600M Jayden Holgado JV- LJ Trenton Jardine JV- PV/ 400M Lorne Jones V- 3 relays Achyutha Kodali JV- 800M/ 4x400 relay Gabriel Lamas JV- HJ/100m Caleb Leal JV-1600M Brandon McClarnon JV-Discus Patrick Minihan JV-HJ Seth Montague JV-800m/ 4x400 relay Troy Parker JV-HJ/4x200 relay/4x100 relay James Ogbeide JV-Shot Put/Discus Fergueson Ohabor JV-Shot Put Jason Rhyne JV- 200M/4x200 Omshiv Padhi JV-800M/1600M Justin Smith JV-4x100 relay/4x200 relay Matthew Torres JV-300M hurdles/3 relays

Chase Wilson V-400M/4x100 relay Trebeon Walker JV-4x100 relay/4x200 relay

Centennial Titans Track & Field Suggested Warm-Up

You need to warm-up 20 Minutes prior to your event. A good indicator is 2 races before your event starts. For example if you are running the 100M dash then you need to be warming up when they start the 4x100M relay. Coaches should not be looking for you when your event is called. You should be ready for your event. Coach Grayson Cell Phone Number 405-651-4200 if any problems or concerns arise.

Dynamic Flex: (20 yards then switch exercise) ➢ 2 Lap Jog ➢ High Knees ➢ Butt Kicks ➢ Pendulum ➢ Side Lunges ➢ Spider Man ➢ Knee Hugs ➢ Heel Grabs ➢ A Skips ➢ B Skips ➢ High Knee Carioca (down and Back) ➢ Ankle Bounce 10 yards burst 10 yards ( 2 times) Static Stretch ➢ Partner Butterfly ➢ Partner Groin Stretch ( 2 times each leg for 15 seconds) ➢ Partner Calf Stretch ( hold 20 seconds each leg point toe towards face) ➢ Seated Figure 4 ➢ Seated Figure 4 Crossover Heel Sit ➢ Sumo Squat W/Forward Lean on Elbows ➢ Hurdle Sits W/ Knee Raise & Heel Pops (10 reps each on both legs) ➢ Hurdle Sit Ups (20 reps) ➢ Bicycle from Back/ Y Splits Explosive Warm up After Above Routine ➢ 10 Stationary Scissor Jumps

➢ 10 Stationary Knee Pop Ups

➢ Bounding 20 yards 2 feet ( 2 times)

➢ Power Skips 20 yards (2 times)

➢ Block Starts/ 10 yard Bursts (6-8 times)