Check out the results of the 2013 Association Results!

Practice 5-28 to 5-30

Tuesday 5-28(Canceled)


Wednesday 5-29

Warm Up
Distance Runners: 4 X 600 at a 800 Race Pace

Sprinters: 5 laps, walk the curves sprint(full speed) the straigts. Only 4 laps for your younger kids

**Field Event/Hurdle work after workout

Thursday 5-30

Warm Up
Distance Runners: Easy 1.5 mile run.

Sprinters: Block work, relay exchanges.

Practice 5/2

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

400M Intervals
9- Under 3X400, 90 second rest between runs.
10- older 5X400, 60 second rest between runs.

Cool Down

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

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!

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. 

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. 

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.