Titan Indoor Track Bulletin - Dec 21, 2009
FIRST MEET IDEA- bad one.
Turned out to be a bad idea. As I looked a little closer at things, I decided we hadn’t better attempt the January 1st meet. It may violate the state track bylaws and jeopardize the eligibility of anyone participating.
SENIORS- IMPORTANT
Some of you may be considering running in college. That’s a great idea!!! What you need to do is make sure everything is taken care of with the NCAA requirements. Check out the following web site so you will know if you have to take additional classes 2nd semester to be eligible:
https://web1.ncaa.org/eligibilitycenter/common/
WORKOUTS- Dec 21-27
I will open the Weight Room and Fitness Center on December 21st and 29th at 8:00 am. If you want to lift or cross train, show up ready to work out. Try to follow the workouts as outlined on your Indoor Info handout.
RUNNING OUTSIDE
If you dress correctly, you can run outside even while the weather is quite cold. Dress in layers (spandex, Under Armor, turtle neck, sweats, etc.). Wear a beanie- 25-30% of the heat loss is through your head. Wear gloves, etc. I’ve run when it’s been as cold as -5 with no problems. If you have asthma, the air quality and cold may hamper your running. Make sure you are running on a secure surface. Don’t run along the side of the road if it’s icy. Running on fresh snow is easy on the legs- try out the “trail” that runs along the bluff. Keep up the mileage, but be careful.
USU CLINICS (January 8/9)
If you are interested in going to the USU camps (hurdles, jumps, sprints or throws) and didn’t pick up the information, let me know and I’ll email it to you. I really want hurdlers and throwers to attend. I would also like most sprinters who may be interested in the hurdles to go up to the hurdle camp Friday night, stay over, and go to the sprint camp on Saturday. I will pay for the motel room.
ATTIRE
I’m going to order some warmup pants. They are a unisex style from Brooks and come with side pockets, leg zippers, etc.. They are the type of pant that most college athletes wear. They normally sell for $60 but I can get them for about $40 if I order enough. The only color they come in is black. If you are interested, let me know and give me an idea of what size you would want.
Also, for immediate sale. I have some of the warmups we bought last year for Track. I will sell the tops for $25 and the pants for $20. The sizes I have for tops are: XL (4), L (1), M (2), S (1). Pant sizes are: XL (1) and S (2). I also have some Track hoodies left that I will sell for $25. The only sizes I have are XXL (1), XL (2), L (2) and S (1). I also have several styles of shirts that you can buy for $10 for cotton and $15 for dri-fit. If interested, check with me when we get back to school. I can show you what I have.
WEB SITE
Reminder of the web site. It contains most of the Indoor information as well as Indoor and Outdoor records, performance lists, etc. www.titantrack2010.blogspot.com.
UPCOMING SCHEDULE
Jan 5 - Deadline for USU Camp $$/Waiver
Jan 8/9 - USU Camps
Jan 16 - USU Indoor Meet
Jan 15/16 - BYU Indoor Meet
Jan 22/23 - WSU Indoor Meet
Feb 5/6 - UHSTCA Indoor Championships
Feb 18-20- Simplot Games
GREAT QUOTE
Lukas Verzbicas won the National Foot Locker Cross Country Championship last week- the first sophomore boy to do so. This is a quote from his coach- before the race. I’ve included a link to the entire article. Good quote, good ideas that we can all benefit from.
"Lukas does all of the things others are unwilling to do," O'Malley said. "Therefore, when it comes time for the starting line he has a powerful understanding of his ability. While most at a starting line are questioning whether they are ready or have done all that they can do to be ready, Lukas has answers. He eats flawlessly, he sleeps right, he trains right, and he prepares mentally right. So on race day, he is right.”
http://www.southtownstar.com/sports/macey/1928031,120909sptmacey.article
Saturday, December 19, 2009
Sunday, December 13, 2009
Indoor Update - December 14, 2009
Titan Indoor Track Bulletin - Dec 14, 2009
GOOD START!!!
Over 100 Titans have shown an interest in the Indoor Track Club. That’s good, but not great. Contact your friends or others that might be interested. Have them contact one of the coaches to get further information.
VETERAN TRACK ATHLETES
Thanks for helping the new kids with the workouts. That will also help you become a better athlete.
NEW TRACK ATHLETES
Work hard and learn what it takes to get better. Don’t get discouraged. Always remember to compare yourself to yourself, not to the person who has been competing for years or who may have superior talent.
USU CLINICS
For those who want to attend the clinics (January 8/9), make sure you pick up the infor from me before the break. I would really like all throwers and hurdlers to attend. The camp is also for jumpers and sprinters- you are more than welcome to attend those sessions also.
WORKOUTS- Dec 14-18
There may be some changes from what was in your original handout.
EVERYDAY- ALL EVENTS- I will try to be in the Fitness Center from 2:30 until 2:40 to go over the workout for the day. Weather and facility availability may frequently change the scheduled workouts.
Monday- Sprinters/Hurdlers/Jumpers- meet in Room 2118 at 2:40. Be dressed, ready to workout inside.
Tuesday- Speed Camp - meet in Small Gym at 2:40. Be dressed ready to workout inside. All Sprinters, Hurdlers and Jumpers should attend.
Wednesday- Throwers meet in Room 2118 at 2:40. Be dressed ready to throw.
Thursday- EVERYONE - meet in the Fitness Center at 2:40. Workout changes will be announced.
AN IDEA- maybe a bad one
Had an idea while running today in the snow. How about having an outdoor track meet that starts at exactly 12:00 am January 1st? It would be the first outdoor meet in the nation and the winners of each event would lead the 2010 National Outdoor Rankings. The events would be the 400m “stride”, 3200m run, power position shot put and standing long jump. The events would be modified to prevent injuries. There could be a little New Year’s Eve pre-meet party. Everything would be held at the track- it’s a full moon that night. Give me some feedback.
WEB SITE
Reminder of the web site. It contains most of the Indoor information as well as Indoor and Outdoor records, performance lists, etc. www.titantrack2010.blogspot.com.
UPCOMING SCHEDULE
Jan 1 - First Outdoor Meet in the Nation???
Jan 5 - Deadline for USU Camp $$/Waiver
Jan 8/9 - USU Camps
Jan 16 - USU Indoor Meet
Jan 15/16 - BYU Indoor Meet
Jan 22/23 - WSU Indoor Meet
Feb 5/6 - UHSTCA Indoor Championships
Feb 18-20- Simplot Games
WORK HARD
“The Will to Win is Nothing Without the Will to Prepare.”
GOOD START!!!
Over 100 Titans have shown an interest in the Indoor Track Club. That’s good, but not great. Contact your friends or others that might be interested. Have them contact one of the coaches to get further information.
VETERAN TRACK ATHLETES
Thanks for helping the new kids with the workouts. That will also help you become a better athlete.
NEW TRACK ATHLETES
Work hard and learn what it takes to get better. Don’t get discouraged. Always remember to compare yourself to yourself, not to the person who has been competing for years or who may have superior talent.
USU CLINICS
For those who want to attend the clinics (January 8/9), make sure you pick up the infor from me before the break. I would really like all throwers and hurdlers to attend. The camp is also for jumpers and sprinters- you are more than welcome to attend those sessions also.
WORKOUTS- Dec 14-18
There may be some changes from what was in your original handout.
EVERYDAY- ALL EVENTS- I will try to be in the Fitness Center from 2:30 until 2:40 to go over the workout for the day. Weather and facility availability may frequently change the scheduled workouts.
Monday- Sprinters/Hurdlers/Jumpers- meet in Room 2118 at 2:40. Be dressed, ready to workout inside.
Tuesday- Speed Camp - meet in Small Gym at 2:40. Be dressed ready to workout inside. All Sprinters, Hurdlers and Jumpers should attend.
Wednesday- Throwers meet in Room 2118 at 2:40. Be dressed ready to throw.
Thursday- EVERYONE - meet in the Fitness Center at 2:40. Workout changes will be announced.
AN IDEA- maybe a bad one
Had an idea while running today in the snow. How about having an outdoor track meet that starts at exactly 12:00 am January 1st? It would be the first outdoor meet in the nation and the winners of each event would lead the 2010 National Outdoor Rankings. The events would be the 400m “stride”, 3200m run, power position shot put and standing long jump. The events would be modified to prevent injuries. There could be a little New Year’s Eve pre-meet party. Everything would be held at the track- it’s a full moon that night. Give me some feedback.
WEB SITE
Reminder of the web site. It contains most of the Indoor information as well as Indoor and Outdoor records, performance lists, etc. www.titantrack2010.blogspot.com.
UPCOMING SCHEDULE
Jan 1 - First Outdoor Meet in the Nation???
Jan 5 - Deadline for USU Camp $$/Waiver
Jan 8/9 - USU Camps
Jan 16 - USU Indoor Meet
Jan 15/16 - BYU Indoor Meet
Jan 22/23 - WSU Indoor Meet
Feb 5/6 - UHSTCA Indoor Championships
Feb 18-20- Simplot Games
WORK HARD
“The Will to Win is Nothing Without the Will to Prepare.”
Tuesday, December 8, 2009
Indoor Track Club Information
2010 Titan 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. Become acquainted with new events.
6. Improve your self-discipline and self-motivation.
7. Have some fun!!!
WEB SITE
Meet and Workout Information, Records, Results, Performance Lists, Links to Track Sites, Pictures, etc., will be posted on the following web site: www.titantrack2010.blogspot.com. REFER TO IT OFTEN.
WORKOUTS AND PRACTICES
Much 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 most days working out as a group. Each Monday, workout schedules and meet information will be placed in the window of room 2118 as well on the web site. Make sure you check each week to see when and where the workouts are.
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.
MEET and CAMP SCHEDULE
Dec 8 Indoor Meeting 2:30 Room 2601
Dec 9, 15 Speed Camp 2:40 Room 2118
Dec 10 Throws Intro 2:40 Room 2118
Dec 14 Hurdles Intro 2:40 Room 2118
Dec 21, 29 Weight Room Open 8:00
Jan 8-10 Throws/PV Camp TBA Las Vegas
Jan 8/9 USU Camps TBA Utah State
Jan 15/16 BYU Indoor TBA BYU
Jan 16 USU Indoor TBA Utah State
Jan 22/23 WSU Indoor TBA Weber State
Feb 5/6 UHSTCA Indoor TBA Kearns Ice Oval
Feb 18-20 Simplot Games TBA Idaho State
CAMPS/CLINICS
USU Track Camps- The HJ and Hurdle Camps are Jan 8th, the Throws, Sprint and PV Camps are Jan 9th. The camps cost $40 if you register with me by 5th, $50 after that. That includes a t-shirt and meal. For those who get their registration and $20 to me by Jan 5th, I will pay the other $20.
Las Vegas Throws/Pole Vault Camp- Jan 8-10. Check with me for information.
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. 18th after school and returning Feb. 20th. 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 event practices and clinics ;
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.
BODY CONDITIONING
Those who are 100% certain they are going to participate in Outdoor Track and Field should get into 8th period Advanced Team Conditioning class 2nd semester. It is not mandatory, but will be a huge advantage.
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.
INDOOR TRACK - WHAT WE EXPECT TO ACCOMPLISH
What we expect from you in Indoor Track varies from event to event as well as from person to person. If you are new to a particular event, it should be obvious that we will expect something different from you than we do from those with experience. One thing we expect from everyone is to do your best in following the workout schedules and attending the workouts and meets. Listed below are some of the goals, event by event, that we would like you to accomplish.
EVERY EVENT
1. Develop tendon and ligament strength through a program of running. This helps decrease injuries and readies the body for more intense workouts. The length of run is determined by the event, but each program should include some general running.
2. Develop general endurance and strength through running, strength training, plyometric, and medicine ball exercises, performing the skill or event, etc.
3. Develop a training base to build on later in the Outdoor Track season.
4. Become a student of the sport and your event by reading, watching videos, etc.
5. Gain event and competitive experience by competing in the meets.
SHOT PUT
1. Develop and improve strength, quickness, explosiveness, and flexibility through strength training, plyometrics, medicine ball exercises, etc.
2. Develop and improve techniques through footwork drills, throwing drills, full throws, analyzing video, imagery, etc.
3. Develop a "throwers mentality".
HIGH JUMP
1. Become stronger, quicker, and more explosive by strength training, running, plyometrics, etc.
2. Become more flexible, especially throughout the hips and back area, through stretching and drills.
3. Develop better technique through drills, analyzing video, imagery, etc.
LONG JUMP
1. Become stronger, quicker, and more explosive by strength training, running, plyometrics, etc.
2. Develop better technique through drills, analyzing video, imagery, etc.
3. Develop better speed and sprinting mechanics by following sprinters workouts.
POLE VAULT
1. Become stronger, quicker, and more explosive by strength training, running, plyometrics, etc.
2. Learn and improve all aspects of the Vault by practicing drills as often as possible.
3. Improve speed through running and sprinters drills.
4. Develop a "Pole Vaulters" mentality.
SPRINTS
1. Become stronger, quicker, and more explosive by strength training, running, plyometrics, etc.
2. Learn and improve proper sprint mechanics by performing various drills.
3. Learn and improve techniques of starting.
4. Improve strength and endurance through a regular strength training and running program.
5. Develop a Acompetitive mentality@ by competing at the indoor meets.
HURDLES
1. Become stronger, quicker, and more explosive by strength training, running, plyometrics, etc.
2. Improve flexibility through dynamic stretching and drills.
3. Learn and improve proper hurdle technique.
4. Learn and develop proper sprint mechanics.
5. Improve strength and endurance through a regular strength training and running program.
DISTANCE
1. Develop a good training base through regular distance runs.
2. Develop and improve strength through strength training, and tempo, hill and power runs.
3. Improve race tactics by competing in meets.
4. Develop a "distance runners mentality".
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. Become acquainted with new events.
6. Improve your self-discipline and self-motivation.
7. Have some fun!!!
WEB SITE
Meet and Workout Information, Records, Results, Performance Lists, Links to Track Sites, Pictures, etc., will be posted on the following web site: www.titantrack2010.blogspot.com. REFER TO IT OFTEN.
WORKOUTS AND PRACTICES
Much 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 most days working out as a group. Each Monday, workout schedules and meet information will be placed in the window of room 2118 as well on the web site. Make sure you check each week to see when and where the workouts are.
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.
MEET and CAMP SCHEDULE
Dec 8 Indoor Meeting 2:30 Room 2601
Dec 9, 15 Speed Camp 2:40 Room 2118
Dec 10 Throws Intro 2:40 Room 2118
Dec 14 Hurdles Intro 2:40 Room 2118
Dec 21, 29 Weight Room Open 8:00
Jan 8-10 Throws/PV Camp TBA Las Vegas
Jan 8/9 USU Camps TBA Utah State
Jan 15/16 BYU Indoor TBA BYU
Jan 16 USU Indoor TBA Utah State
Jan 22/23 WSU Indoor TBA Weber State
Feb 5/6 UHSTCA Indoor TBA Kearns Ice Oval
Feb 18-20 Simplot Games TBA Idaho State
CAMPS/CLINICS
USU Track Camps- The HJ and Hurdle Camps are Jan 8th, the Throws, Sprint and PV Camps are Jan 9th. The camps cost $40 if you register with me by 5th, $50 after that. That includes a t-shirt and meal. For those who get their registration and $20 to me by Jan 5th, I will pay the other $20.
Las Vegas Throws/Pole Vault Camp- Jan 8-10. Check with me for information.
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. 18th after school and returning Feb. 20th. 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 event practices and clinics ;
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.
BODY CONDITIONING
Those who are 100% certain they are going to participate in Outdoor Track and Field should get into 8th period Advanced Team Conditioning class 2nd semester. It is not mandatory, but will be a huge advantage.
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.
INDOOR TRACK - WHAT WE EXPECT TO ACCOMPLISH
What we expect from you in Indoor Track varies from event to event as well as from person to person. If you are new to a particular event, it should be obvious that we will expect something different from you than we do from those with experience. One thing we expect from everyone is to do your best in following the workout schedules and attending the workouts and meets. Listed below are some of the goals, event by event, that we would like you to accomplish.
EVERY EVENT
1. Develop tendon and ligament strength through a program of running. This helps decrease injuries and readies the body for more intense workouts. The length of run is determined by the event, but each program should include some general running.
2. Develop general endurance and strength through running, strength training, plyometric, and medicine ball exercises, performing the skill or event, etc.
3. Develop a training base to build on later in the Outdoor Track season.
4. Become a student of the sport and your event by reading, watching videos, etc.
5. Gain event and competitive experience by competing in the meets.
SHOT PUT
1. Develop and improve strength, quickness, explosiveness, and flexibility through strength training, plyometrics, medicine ball exercises, etc.
2. Develop and improve techniques through footwork drills, throwing drills, full throws, analyzing video, imagery, etc.
3. Develop a "throwers mentality".
HIGH JUMP
1. Become stronger, quicker, and more explosive by strength training, running, plyometrics, etc.
2. Become more flexible, especially throughout the hips and back area, through stretching and drills.
3. Develop better technique through drills, analyzing video, imagery, etc.
LONG JUMP
1. Become stronger, quicker, and more explosive by strength training, running, plyometrics, etc.
2. Develop better technique through drills, analyzing video, imagery, etc.
3. Develop better speed and sprinting mechanics by following sprinters workouts.
POLE VAULT
1. Become stronger, quicker, and more explosive by strength training, running, plyometrics, etc.
2. Learn and improve all aspects of the Vault by practicing drills as often as possible.
3. Improve speed through running and sprinters drills.
4. Develop a "Pole Vaulters" mentality.
SPRINTS
1. Become stronger, quicker, and more explosive by strength training, running, plyometrics, etc.
2. Learn and improve proper sprint mechanics by performing various drills.
3. Learn and improve techniques of starting.
4. Improve strength and endurance through a regular strength training and running program.
5. Develop a Acompetitive mentality@ by competing at the indoor meets.
HURDLES
1. Become stronger, quicker, and more explosive by strength training, running, plyometrics, etc.
2. Improve flexibility through dynamic stretching and drills.
3. Learn and improve proper hurdle technique.
4. Learn and develop proper sprint mechanics.
5. Improve strength and endurance through a regular strength training and running program.
DISTANCE
1. Develop a good training base through regular distance runs.
2. Develop and improve strength through strength training, and tempo, hill and power runs.
3. Improve race tactics by competing in meets.
4. Develop a "distance runners mentality".
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