Monday, April 29, 2013


Practice 4/30
5:30-6:30 PM, Westlake HS. 

5:30-5:50 Dynamic Warm-up
1. One Lap Jog
2. Lunge w/body twist, 20m, X2
3. High Knee Hug, 20m, X2
4. Skips w/ arm swing, 30m, X2
5. High Knees, 30m, X2
6. Butt Kicks, 30m, X2
7. Leg Lift, paw at ground, 20 each leg
8. Leg swings, 20 each leg
9. Accelerating Sprints, 50m, X4

5:50-6:00 Starts
Huddle Step Overs

6:00-6:20 Work Out
Stations X 2
2:00 Bleacher Run
2:00 Hills
2:00 Hurdle Leg Overs
2:00 Jumps
3:00 Water/Break

Cool Down
Walk Backwards across the field twice a total of 100 yards. Static stretch!

Tuesday, April 23, 2013


Practice Tonight 4/23
5:30-6:30 PM, Westlake HS. 

5:30-5:50 Dynamic Warm-up
1. One Lap Jog
2. Lunge w/body twist, 20m, X2
3. High Knee Hug, 20m, X2
4. Skips w/ arm swing, 30m, X2
5. High Knees, 30m, X2
6. Butt Kicks, 30m, X2
7. Leg Lift, paw at ground, 20 each leg
8. Leg swings, 20 each leg
9. Accelerating Sprints, 50m, X4

5:50-6:00 Starts
Starting Discussion

6:00-6:20 Work Out
9 and under
6X100, run the straights, walk the curves. All out 100%
10 and up
8X100, run the straights, walk the curves. All out 100%


Cool Down
Walk Backwards across the field twice a total of 100 yards. 

Tuesday, April 16, 2013

Practice Tonight
5:30-6:30 PM, Westlake HS. Please dress for cold and wet weather!

5:30-5:50 Dynamic Warm-up
1. One Lap Jog
2. Lunge w/body twist, 20m, X2
3. High Knee Hug, 20m, X2
4. Skips w/ arm swing, 30m, X2
5. High Knees, 30m, X2
6. Butt Kicks, 30m, X2
7. Accelerating Sprints, 50m, X4

5:50-6:00 Start/Finish line
We will discuss the common start finish line, 400, 200, 100 meter run. 

6:00-6:20 Work Out
400m @ 60%, Walk 100m
300m @ 70%, Walk 100m
200m @ 80%, Walk 100m
100m @ 90%, Walk 100m
100m @ 90%, Finish

Cool Down
Walk Backwards across the field twice a total of 100 yards. 

Wednesday, April 10, 2013

Did you miss the Parents/Registration meeting but still want to join the club?

Check out the Join the Club tab, print out a registration form, and show up to one of our practices next week. Tues/Wed/Thur 5:30 Westlake HS Track. 

Tuesday, April 9, 2013

Parents/Registration Meeting Tonight
7:00PM Westlake HS
Room E160, near the aux gym