Indoor Information

2009 Syracuse INDOOR TRACK CLUB

Welcome to the Syracuse Indoor Track and Field Club. Through the years, many State Champions had their first taste of the sport in an indoor program. Approach this opportunity with a positive attitude, willing to learn as you meet new challenges. You have no idea where the journey may take you.
We thank you for showing an interest in the Indoor Track Club, and hope that you will take full advantage of the opportunity it affords you in becoming a better athlete. Our success in the outdoor season depends on the hard work and commitment that many athletes will put in during the indoor season. We need to have this commitment if we are going to reach some very lofty TEAM and individual goals in the spring.

GOALS OF THE PROGRAM
1. Introduce new people to the sport. RECRUIT!!!
2. Help you become a better all-around athlete.
3. Develop a training base to build upon during the outdoor season.
4. Develop the skills necessary to become successful in your chosen events.
5. Try and become acquainted with new events.
6. Develop and improve your self-discipline and self-motivation.
7. Have some fun!!!

WORKOUTS AND PRACTICES
Most of the training will be done on your own. We expect all of you to complete the daily workouts to the best of your ability. At this time a complete schedule of afternoon and evening practices has not been set, however most events can plan on spending a couple of days a week working out as a group. Each Monday, workout schedules and meet information will be placed in the window of room 2118. Pick up a copy to find out what and when your workouts are. Tentatively, the group workout sessions will be as follows:

Sprinters, Hurdlers, & All Jumpers - Monday (5:00 at the Indoor Track), Tuesday (3:00 in the Small Gym), Thursday (5:30 in the Small Gym)
Throwers and High Jumpers- TBA- will change each week.
Distance Runners - Daily (2:40 in the Hallway between the Gyms)
Everyone - The Weight Room will be open on various days following the regular workouts.
All workouts are subject to change depending on the availability of facilities, extra-curricular activities, weather, etc. It is very important that you pick up the weekly workouts each Monday.

WORKOUT TERMS
TR- Training Run- this is simply a continuous run at a fairly comfortable pace. Keep the heart rate up at a training level.
FR- Fartlek Run- a continuous run where you change pace at different intervals. Ex.: 1 minute fast, 2 minutes recovery, etc.
Plyometrics- jumping, bounding drills. Ex. Jumping rope, box hops, double leg hops, line hops, etc.
Stadium Stairs Run- run up a stadium aisle, cross over to the next, run down, cross over, run up, etc.
Stadium Run- same as above, but include 3/4 lap jog between each set of stairs.
Stadium Hills- sprints up the Stadium Hill- begin 20m before the hill, sprint to the top.

EVENTS CONTESTED IN INDOOR MEETS
55/60m Hurdles, 55/60m Dash, 200m Dash, 400m Dash, 800m Run, 1600m Run, 3200m Run, Shot Put, High Jump, Pole Vault, Weight Throw, Long Jump, 4x200m Relay, 4x400m Relay, 4x800m Relay, and Medley Relay.

CAMPS/CLINICS
USU Track Camps- The HJ and Hurdle Camps are Jan 2nd, the Throws, Sprint and PV Camps are Jan 3rd. The camps cost $40 if you register with me before Christmas break, $50 after that. That includes a t-shirt and meal. For those who get their registration and $20 to me before the Christmas break, I will pay the other $20.

COST OF INDOOR TRACK
The cost of most meets is $4.00 - $5.00 for each athlete. You pay for meets. There is no club fee.

SIMPLOT GAMES
Most athletes feel that the Simplot Games Meet is the highlight of the Indoor season. This is the largest Indoor Track meet in the U.S. We will take about 40-50 athletes to compete at the Minidome in Pocatello, Idaho, leaving Feb. 19th after school and returning Feb. 21st. The cost of the trip will be about $100. Not everyone will be invited to go. The athletes selected will be chosen by considering the following:
1. Best marks at the first two indoor meets;
2. Attendance at scheduled clinics and event practices;
3. Completion of workouts on your own;
4. How much "attention" you require on the trip;
5. Academic and citizenship eligibility. Athletes attending Simplot must be eligible according to the criteria set by the school for extra-curricular activities.

Get started with your training now. Spread the word and do some recruiting. Some of the best Track and Field athletes got their start in the sport with Indoor Track. Help us get as many involved as possible and have a fun, successful experience.