Waterloo Workout for 2/16/2003 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; sets of 5-10 jumps throwing MB from a deep squat)
 
3) Additional MB work:
Straight leg lifts with MB
Seated throws and quick throws from chest while maintaining 45 degree angle
 
3) 8 X 200M:
 
Instructions:  It's cold and windy, so start on the curve; on the straightaway, with the wind behind you, time the last 100M; try to get under your 800M pace.  After every two 200M runs, do 25 MB throws with a partner, for a total of 100 throws and 1600M.
 
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