Wasatch Track and Field 2009-10!
Welcome Warriors
Well "Track Stars" it's time to twinkle!!! So lace them up and get ready to
practice, practice, practice, etc. You know what I mean! Practice starts
the middle of March 2010 and we're looking forward to another great year.
Practices will begin at 3:05 pm and last about an hour to an hour and a half,
Monday through Thursday. Please come dressed appropriately with T-shirts,
shorts, running shoes, or sweats if the weather requires warm clothing. If
you have a conflict with these times and can't make it to practice, please
talk to Coach Lindsay or Coach Neiderhauser so you don't lose out. There is
a "$20.00 Participation Fee" that needs to be paid at the office before the
first practice. Your "Participation Forms" need to be filled out and signed
by you and your parents or guardian and turned in to the coaches as soon as
possible. (The 1st practice would be GREAT!!!)
Our Coaching Mission:
1. Get our athletes in good physical condition
2. Teach our athletes good running form and the fundamentals of the
various track & field events
3. Teach our athletes about good nutrition, health and sportsmanship
4. Prepare our athletes for age-appropriate competition during the
season
5. Foster an atmosphere of fun and camaraderie
Regular Season Commitment:
This year, we are asking all athletes to commit to the entire 6-7 week
season. Commitment includes attending at least 2 practices per week (except
for spring break week) and at least 1 track meet other than Division and
District Meets that are MANDATORY. (See Schedule)
Quick Start:
Getting a head start on the season will pay off big for you and help you get
in shape for the season. If you follow the workout plan attached and run from
now through spring break, you'll have a head start on a speedy track season!
Now is the time to start building your base of endurance and strong
connective tissues (so that you don¡¦t get shin splints and to many aches and
pains from starting out too fast). Then when the season starts you'll be
ready to sharpen your speed and lengthen your stride.
The Wasatch Warrior Workout:
Sprinters Workout:
1.Run three to four times a week.
2.Begin with a very easy ten minute jog. Keep your heart rate between
120 and 170 (bpm) beats per minute.
3.Stretch everything, but don't bounce.
4.Do three to five repetitions of 40m strides at about 85%. This is to
warm up your sprinting muscles so you don't injure yourself.
5.Then sprint four to six repetitions of 50m and two to four
reputations of 100m. You don't have to be exact about that distance.
6.Rest one to two minutes between each interval.
7.Jog then walk to cool-down for ten minutes.
8.Congratulations you're done.
Distance Workout:
1.Run three to four times per week.
2.Start very slowly to warm-up. A five to ten minute jog works well.
3.Stretch everything, but don¡¦t bounce.
4.Run for 10 to 25 minutes at about 120 to 170 beats per minute.
5.Do several 20 second to 1 minute pickups or sprints during the run.
6.Add a 50 to 75 meter finish sprint to the end of your run.
7.Do a cool down jog-walk.
8.Make sure you stretch again when you¡¦re done.
9.Congratulations you did it.
Hill Climbs:
1.These may be done once or twice a week, in addition to or instead of
a usual workout.
2.Jog to warm-up and stretch as usual.
3.Run up a gentle uphill for about one minute, then walk back down and
rest briefly (two to three minutes) to recover.
4.Repeat three to five times.
5.Jog to cool-down and don't forget to stretch.
6.Awesome!!!
Good Luck on your Personal Workout Program!
We are both looking forward to see your progress and improvement. If
you run 6 times before our first practice after Spring Break and verify your
workouts with a note from home, we will have a special
recognition treat for you.
