Track and field is an extraordinarily simple sport in that the path to improvement and success is simple: if ya do what ya did, you'll git what ya got. That being said, though it is simple, offseason training is extraordinarily difficult. With this in mind, the coaching staff always wants to provide athletes with resources necessary to have a successful offseason.
A couple training suggestions:
1. Be a three-sport athlete. The SC coaching staff adamantly opposes the specialization of high school athletes. Kids needs to be kids, and they need to grow and develop holistically. Playing only one sport year-round stunts growth, hinders physical development, and increases risk of injury. Therefore, in most situations, the coaching staff recommends playing a school sport as the best offseason activity.
2. Don't be a fifteen-sport athlete. Much like a battery, our bodies can only provide so much energy. Furthermore, often when we're overdoing it, our bodies communicate this to us in ways we might not recognize until it's too late (you're injured/burnt out). Because of this, the coaching staff strongly discourages participating in multiple sports at once. If, for example, you do a hard workout on the track, you NEED a period of rest for that workout to take effect. If you go from track practice to a soccer game, you can essentially undo whatever gains you set yourself up for in that workout. Rest from workouts is REQUIRED for development just as much as the workouts themselves. Make sure you take that.
3. Train with integrity. This one is the most difficult of all. This means focusing on your goals not just during practice, but outside of practice too. It means making sure to get enough sleep. It means creating a habit of drinking water. It means making sure you keep your grades up and maintain healthy relationships with your friends and families. It means maintaining a reasonable diet (for example, not eating a dozen donuts in one sitting). Most importantly, it means absolutely refusing to smoke, drink alcohol, or engage in any other activities that would directly and obviously hinder your progress toward your goals.
If you aren't a three-sport athlete, but you want to work on track training in the offseason, here's some advice on how to not have your individual offseason training be a waste of time:
1. Start with your performance goal. Don't just say, "I'm going to train for track." What specific do you want to do in the season? Identify events, times, or skills that you're working toward, then set your training specifically for those.
2. Make a specific plan. Don't say, "I'm going to run some this summer." Say EXACTLY how much you plan to run and when you plan to run, and have others hold you accountable. Don't say, "I'm going to lift." WHEN are you going to lift, how are you going to lift?
3. You don't have to go on your own. It's extremely hard to stay accountable to your goals and plans every day if you're alone. Have teammates work with you. It makes things unbelievably easier.
4. Consult your coaches for goal/training advice. You don't have to make it up on your own. Our coaches cannot directly coach you in a practice setting, but they can give tips to help direct your training. Utilize them!
A couple training suggestions:
1. Be a three-sport athlete. The SC coaching staff adamantly opposes the specialization of high school athletes. Kids needs to be kids, and they need to grow and develop holistically. Playing only one sport year-round stunts growth, hinders physical development, and increases risk of injury. Therefore, in most situations, the coaching staff recommends playing a school sport as the best offseason activity.
2. Don't be a fifteen-sport athlete. Much like a battery, our bodies can only provide so much energy. Furthermore, often when we're overdoing it, our bodies communicate this to us in ways we might not recognize until it's too late (you're injured/burnt out). Because of this, the coaching staff strongly discourages participating in multiple sports at once. If, for example, you do a hard workout on the track, you NEED a period of rest for that workout to take effect. If you go from track practice to a soccer game, you can essentially undo whatever gains you set yourself up for in that workout. Rest from workouts is REQUIRED for development just as much as the workouts themselves. Make sure you take that.
3. Train with integrity. This one is the most difficult of all. This means focusing on your goals not just during practice, but outside of practice too. It means making sure to get enough sleep. It means creating a habit of drinking water. It means making sure you keep your grades up and maintain healthy relationships with your friends and families. It means maintaining a reasonable diet (for example, not eating a dozen donuts in one sitting). Most importantly, it means absolutely refusing to smoke, drink alcohol, or engage in any other activities that would directly and obviously hinder your progress toward your goals.
If you aren't a three-sport athlete, but you want to work on track training in the offseason, here's some advice on how to not have your individual offseason training be a waste of time:
1. Start with your performance goal. Don't just say, "I'm going to train for track." What specific do you want to do in the season? Identify events, times, or skills that you're working toward, then set your training specifically for those.
2. Make a specific plan. Don't say, "I'm going to run some this summer." Say EXACTLY how much you plan to run and when you plan to run, and have others hold you accountable. Don't say, "I'm going to lift." WHEN are you going to lift, how are you going to lift?
3. You don't have to go on your own. It's extremely hard to stay accountable to your goals and plans every day if you're alone. Have teammates work with you. It makes things unbelievably easier.
4. Consult your coaches for goal/training advice. You don't have to make it up on your own. Our coaches cannot directly coach you in a practice setting, but they can give tips to help direct your training. Utilize them!
training sheets |
helpful How-tO'S |
OFFSEASON OPPORTUNITIES
- Monday Night Track Nights: every Monday night, from the conclusion of the varsity track season until the end of the July (with the exception of the week of July 4th). Kids can gather at the track at 7:00pm and work on whatever they want: go for a run, work on a specific field event, practice block starts, try a new event, whatever. Afterward, we give them a Popsicle. Monday Night Track Nights are for all athletes grade 7-12 (incoming), regardless of abilities. Even if you've never come out for track before, you're more than welcome.
- Elementary School Summer Park & Rec Track and Field--elementary-age athletes learn the basics of track, from sprint techniques to hurdling form to shot put to baton exchanges. The kids get coaching from both the varsity coaches as well as some varsity athlete assistants. For more information, contact the St. Charles Park and Rec Department.
- Gladiolus Days 5k--Saturday morning of Gladiolus Days. Features a run and walk category. Awards to age groups of both genders.
- Winter Running Club--Open to all athlete 7-12 who aren't already playing a winter sport. You'll work with varsity track coaches to set a running goal for the winter, as well as receive resources to help you succeed at achieving your goal. Athletes who achieve the goal they set within program parameters will receive a t-shirt at the conclusion of the program. Optional group runs take place on Wednesday after school. Runs from the beginning of January until the first week of March.