Track and Field

[Anonymous]

Anonymous wrote:

Anonymous wrote:Most people can get fast enough to compete at the HS level. Not saying they'll win meets but they can compete and have fun.

The idea that you can't build sprint speed to compete at the HS/teen level is absurd.

I guess it depends on what you mean by competing. Even with extensive training, a kid without a genetic predisposition for speed will not be competitive with naturally faster peers, even at the high school level. Similarly, if a kid is not good at hitting pitched baseballs, thousands of swings in the cage will make them better, but they won't be competitive unless they possess the innate abilities suited to hitting a small moving object coming at a high rate of speed.

This is some massive "if you ain't first you're last" energy when the OP is talking about their daughter not wanting to be last in all their races, geez.

[Anonymous]

Anonymous wrote:I said short distance- if you look at the holiday invitational from last December indoor- the 55m winner for girls was 7.18 and 25th place was 8.08 and 43rd was 8.74. Last place should not have been in the race.

So 1.5 seconds slower and you think they shouldn't race?

What is wrong with you people? Sports are about competing against yourself and learning you get out what you put in when we are talking HS athletics.

I've coaches kids in football that never played any meaningful time in games. But they sure learned a lot and got a lot out of practices. I'm glad they don't listen to people like you and just quit because they aren't superstars.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I said short distance- if you look at the holiday invitational from last December indoor- the 55m winner for girls was 7.18 and 25th place was 8.08 and 43rd was 8.74. Last place should not have been in the race.

What on Earth do you mean by "should not have been in the race"?

Apparently they think that all races should consist of 1 runner (the best one, obvs) after a Darwinian weeding out of all the kids who had the nerve to be 1.6 seconds slower in a 55m race.

[Anonymous]

OP / my DC runs for seven locks running club. They take kids of all skill levels, but yes, most of the kids are REALLY fast (placing at national meets, etc) and this area in general is VERY fast. But a club that takes all levels will help your DD improve her times even if she’s the slowest on the team.

We have loved SLRC, but they aren’t a spring club. You might look into Bethesda Track Club

[Anonymous]

Thanks for all your suggestions! They are very helpful

[Anonymous]

Anonymous wrote:Is she open to longer distances? It's easier for a hard worker with a good attitude to break through in distance. Sprinting is as much genetics as anything else. If she's a freshman, her HS might have indoor track starting next week, which is a way to get started earlier with the team.

This is good advice OP. The longer distances are grueling, but also more forgiving in a way. It may be easier for your DD to improver her endurance and pacing than her short-burst speed.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Is she open to longer distances? It's easier for a hard worker with a good attitude to break through in distance. Sprinting is as much genetics as anything else. If she's a freshman, her HS might have indoor track starting next week, which is a way to get started earlier with the team.

This is good advice OP. The longer distances are grueling, but also more forgiving in a way. It may be easier for your DD to improver her endurance and pacing than her short-burst speed.

+2 My daughter started in the shorter distances, and was a bit resistant to try the longer ones, but that was absolutely the right direction for her. Her best was 800, but she also grew to like cross country.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Is she open to longer distances? It's easier for a hard worker with a good attitude to break through in distance. Sprinting is as much genetics as anything else. If she's a freshman, her HS might have indoor track starting next week, which is a way to get started earlier with the team.

This is good advice OP. The longer distances are grueling, but also more forgiving in a way. It may be easier for your DD to improver her endurance and pacing than her short-burst speed.

+2 My daughter started in the shorter distances, and was a bit resistant to try the longer ones, but that was absolutely the right direction for her. Her best was 800, but she also grew to like cross country.

OP. My daughter used to do cross country and long distance in track but hated it and switched to sprinting.

[Anonymous]

Plyometrics, jump rope, A/B skips, work on block starts, drive phase, good mechanics and quick cadence. Leg strength is key. Speed is force applied very quickly to the ground.

Does your daughter have any interest in field events? Field doesn’t get much love, but those events can also rack up points for the team in track meets. Sprinting translates well into jumps and javelin.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Is she open to longer distances? It's easier for a hard worker with a good attitude to break through in distance. Sprinting is as much genetics as anything else. If she's a freshman, her HS might have indoor track starting next week, which is a way to get started earlier with the team.

This is good advice OP. The longer distances are grueling, but also more forgiving in a way. It may be easier for your DD to improver her endurance and pacing than her short-burst speed.

+2 My daughter started in the shorter distances, and was a bit resistant to try the longer ones, but that was absolutely the right direction for her. Her best was 800, but she also grew to like cross country.

OP. My daughter used to do cross country and long distance in track but hated it and switched to sprinting.

Understood. No expert here, but my guess is the track and field athletes that are successful find an event they are most suited to and then work to develop that skill. It's hard to convert desire into success in the short sprints when the body is not designed for that. If she's not seeing potential in the short races it might not be right for her, and there is nothing wrong with that. I'm guessing there is a different event, whether on the track or in the infield, that suits her better.

[Anonymous]

Does her school not do indoor track?

[Anonymous]

Ok so I asked Chat GPT (please don't come at me for that) for any workout ideas for 200, 100 and long jump and here's what it told me.

MONDAY – Acceleration + Short Approach Jumps + Bodyweight Strength
Workout:

5 × 20 m sprints (3-point start, 95% effort), 2–3 min rest

4 × 30 m sprints (drive knees, fast arms)

4–6 short approach jumps (6–8 steps, focus on takeoff and foot placement)

Bodyweight Strength Finisher:

2 × 15 squats

2 × 10 lunges per leg

2 × 15 glute bridges

2 × 20 sec plank

Nutrition:

Breakfast: Oatmeal with milk, banana, handful of nuts

Lunch: Chicken or turkey sandwich on whole grain bread, side of carrots or cucumber

Snack: Greek yogurt + berries

Dinner: Grilled fish or chicken, brown rice, steamed vegetables

Hydration: Water throughout the day

TUESDAY – Strength & Core + Mobility
Workout:

Bodyweight Strength / Light Resistance:

3 × 12 squats (add light backpack if strong)

3 × 10 lunges per leg

3 × 15 calf raises

3 × 15 glute bridges

3 × 30 sec plank

Optional: Light resistance band work for shoulders/back

Mobility: 15 min stretching or yoga-style movements

Nutrition:

Breakfast: Scrambled eggs + whole grain toast + fruit

Lunch: Brown rice, beans/lentils, mixed vegetables

Snack: Apple + handful of almonds

Dinner: Lean beef or tofu stir-fry with vegetables and quinoa

Hydration: Water + optional milk

WEDNESDAY – Max-Speed + Takeoff Drills + Explosive Power
Workout:

4 × 60 m sprints at 95% effort

3 × 80 m relaxed fast runs

Long Jump Takeoff Drills:

Bounding 3 × 20 m

Pop-up jumps 6 reps

Single-leg jumps 3 × 8 per leg

Core: 2 rounds plank + side plank (30 sec each)

Explosive: 3 × 6 jump squats

Nutrition:

Breakfast: Smoothie (milk, banana, spinach, oats, peanut butter)

Lunch: Turkey/chicken wrap with veggies, side of fruit

Snack: Carrots + hummus or trail mix

Dinner: Baked salmon, roasted sweet potatoes, broccoli

Hydration: Water

THURSDAY – Rest / Light Jog / Mobility
Optional: 10–15 min easy jog

Stretching / foam rolling / mobility exercises (hip openers, hamstring stretches)

Nutrition:

Breakfast: Yogurt + granola + berries

Lunch: Whole grain pasta, tomato sauce, lean protein (chicken/tofu), salad

Snack: Banana + peanut butter

Dinner: Lean meat or lentils, rice or potatoes, vegetables

Hydration: Water

FRIDAY – Speed Endurance + Broad Jump / Landing + Bodyweight Strength
Workout:

Sprints:

3 × 150 m at 85–90% effort, 3–4 min rest

2 × 200 m at 80% effort, 5 min rest

Long Jump / Power:

Broad jumps × 6

Short approach jumps × 4–6 (focus on clean landing)

Strength Finisher:

2 × 12 squats

2 × 10 lunges per leg

2 × 15 calf raises

2 × 20 sec plank

Nutrition:

Breakfast: Oatmeal with milk, eggs, fruit

Lunch: Chicken/turkey sandwich, veggies, fruit

Snack: Greek yogurt + berries or a smoothie

Dinner: Baked fish or chicken, quinoa or brown rice, vegetables

Hydration: Water

SATURDAY – Optional Light Conditioning / Runway Practice / Mobility
Optional: Easy jog 10–15 min

Runway practice: 4–6 step approach jumps

Mobility / stretching 10–15 min

Nutrition:

Breakfast: Whole grain toast + eggs + fruit

Lunch: Rice and beans or lentils with vegetables

Snack: Trail mix or nuts + fruit

Dinner: Lean protein, sweet potato, vegetables

Hydration: Water

SUNDAY – Rest / Recovery
Full recovery

Stretching or light walk

Sleep is priority

Nutrition:

Breakfast: Smoothie or eggs + toast + fruit

Lunch: Chicken or tofu, rice, vegetables

Snack: Yogurt + fruit

Dinner: Lean protein, pasta or rice, vegetables

Hydration: Water

Progression for Weeks 4–6
Add 1 extra sprint or jump per set

Slightly increase approach length for jumps if comfortable

Slightly increase plank time (30 → 40 sec)

Focus on explosive movements during jumps and squats

[Anonymous]

Anonymous wrote:Does her school not do indoor track?

It does both indoor and outdoor

[Anonymous]

Anonymous wrote:Ok so I asked Chat GPT (please don't come at me for that) for any workout ideas for 200, 100 and long jump and here's what it told me.

MONDAY – Acceleration + Short Approach Jumps + Bodyweight Strength
Workout:

5 × 20 m sprints (3-point start, 95% effort), 2–3 min rest

4 × 30 m sprints (drive knees, fast arms)

4–6 short approach jumps (6–8 steps, focus on takeoff and foot placement)

Bodyweight Strength Finisher:

2 × 15 squats

2 × 10 lunges per leg

2 × 15 glute bridges

2 × 20 sec plank

Nutrition:

Breakfast: Oatmeal with milk, banana, handful of nuts

Lunch: Chicken or turkey sandwich on whole grain bread, side of carrots or cucumber

Snack: Greek yogurt + berries

Dinner: Grilled fish or chicken, brown rice, steamed vegetables

Hydration: Water throughout the day

TUESDAY – Strength & Core + Mobility
Workout:

Bodyweight Strength / Light Resistance:

3 × 12 squats (add light backpack if strong)

3 × 10 lunges per leg

3 × 15 calf raises

3 × 15 glute bridges

3 × 30 sec plank

Optional: Light resistance band work for shoulders/back

Mobility: 15 min stretching or yoga-style movements

Nutrition:

Breakfast: Scrambled eggs + whole grain toast + fruit

Lunch: Brown rice, beans/lentils, mixed vegetables

Snack: Apple + handful of almonds

Dinner: Lean beef or tofu stir-fry with vegetables and quinoa

Hydration: Water + optional milk

WEDNESDAY – Max-Speed + Takeoff Drills + Explosive Power
Workout:

4 × 60 m sprints at 95% effort

3 × 80 m relaxed fast runs

Long Jump Takeoff Drills:

Bounding 3 × 20 m

Pop-up jumps 6 reps

Single-leg jumps 3 × 8 per leg

Core: 2 rounds plank + side plank (30 sec each)

Explosive: 3 × 6 jump squats

Nutrition:

Breakfast: Smoothie (milk, banana, spinach, oats, peanut butter)

Lunch: Turkey/chicken wrap with veggies, side of fruit

Snack: Carrots + hummus or trail mix

Dinner: Baked salmon, roasted sweet potatoes, broccoli

Hydration: Water

THURSDAY – Rest / Light Jog / Mobility
Optional: 10–15 min easy jog

Stretching / foam rolling / mobility exercises (hip openers, hamstring stretches)

Nutrition:

Breakfast: Yogurt + granola + berries

Lunch: Whole grain pasta, tomato sauce, lean protein (chicken/tofu), salad

Snack: Banana + peanut butter

Dinner: Lean meat or lentils, rice or potatoes, vegetables

Hydration: Water

FRIDAY – Speed Endurance + Broad Jump / Landing + Bodyweight Strength
Workout:

Sprints:

3 × 150 m at 85–90% effort, 3–4 min rest

2 × 200 m at 80% effort, 5 min rest

Long Jump / Power:

Broad jumps × 6

Short approach jumps × 4–6 (focus on clean landing)

Strength Finisher:

2 × 12 squats

2 × 10 lunges per leg

2 × 15 calf raises

2 × 20 sec plank

Nutrition:

Breakfast: Oatmeal with milk, eggs, fruit

Lunch: Chicken/turkey sandwich, veggies, fruit

Snack: Greek yogurt + berries or a smoothie

Dinner: Baked fish or chicken, quinoa or brown rice, vegetables

Hydration: Water

SATURDAY – Optional Light Conditioning / Runway Practice / Mobility
Optional: Easy jog 10–15 min

Runway practice: 4–6 step approach jumps

Mobility / stretching 10–15 min

Nutrition:

Breakfast: Whole grain toast + eggs + fruit

Lunch: Rice and beans or lentils with vegetables

Snack: Trail mix or nuts + fruit

Dinner: Lean protein, sweet potato, vegetables

Hydration: Water

SUNDAY – Rest / Recovery
Full recovery

Stretching or light walk

Sleep is priority

Nutrition:

Breakfast: Smoothie or eggs + toast + fruit

Lunch: Chicken or tofu, rice, vegetables

Snack: Yogurt + fruit

Dinner: Lean protein, pasta or rice, vegetables

Hydration: Water

Progression for Weeks 4–6
Add 1 extra sprint or jump per set

Slightly increase approach length for jumps if comfortable

Slightly increase plank time (30 → 40 sec)

Focus on explosive movements during jumps and squats

Sorry! Didn't realize it was that long

[Anonymous]

Anonymous wrote:

Anonymous wrote:Does her school not do indoor track?

It does both indoor and outdoor

Then she ahold join the indoor team yesterday! They will give her workouts and help her improve. Why skip that to try to show up in the spring 'ready' by working independently?