The CHS track at the Peshastin-Dryden Sports Complex is free of snow, and spring, which seemed to come in January this year, looks like it is here to stay. For many CHS athletes, that means one thing: track and field season is upon us! Whether you are a seasoned sprinter, a budding javelin thrower, or a determined distance runner, now is the time to start gearing up for success. Here is your comprehensive guide, with input from CHS track head coach, Carl “Hab” Haberberger, and veteran field athlete CHS junior Savanna Rowles, to getting in shape and maximizing your performance for the upcoming season.
Set Clear Goals: Before diving into training, take some time to establish your goals for the season. Do you want to improve your sprint times, increase your endurance for distance events, or master new field techniques? Setting specific, measurable goals will help you stay focused and motivated throughout your training. Rowles reveals that during preseason she “set[s] a detailed structure for how I will perform and improve the rest of the season.”
Start with a Strong Foundation: Building a solid fitness base is crucial for track and field success. “We’re lucky in that regard here in Leavenworth,” affirmed Haberberger, who continued: “Most kids are not coming off the couch after a winter of video games. General conditioning is good here; they’re always out mountain biking or skiing.” A mix of cardiovascular exercises, strength training, and flexibility found in those types of sports/activities is what makes for a good foundation.
Focus on Specific Skills: Once you have established a strong foundation, shift your focus to the specific skills required for your events. If you are a sprinter, work on explosive speed and technique drills. “Twice a week with a few reps for only five to ten seconds, sprint as fast as you can,” recommends Haberberger. “There is no need for intervals at this point in the preseason. Distance runners should emphasize endurance-building workouts to get some miles in the legs and pacing strategies. Field event athletes should practice technique drills and strength training exercises tailored to their events.” Rowles concurred: “The key element for me in preseason focusing on the basics of throwing events, getting the motions down.”
Mix Up Your Training: Avoid monotony by incorporating a variety of training methods into your routine. According to Hab, “cross-training with activities like plyometrics can also help prevent injuries and improve overall performance.” Rowles added that she includes a regimen of preseason “weight training.”
Prioritize Recovery: Rest and recovery are just as important as training when it comes to achieving peak performance. Make sure to incorporate rest days into your schedule to allow your body to recover and repair itself. Focus on proper nutrition, hydration, and sleep to support your training efforts and optimize recovery.
Listen to Your Body: Pay attention to your body’s signals and adjust your training as needed. Pushing through pain or fatigue can lead to injury and setbacks. So, do not hesitate to scale back if you are feeling overly fatigued or experiencing any discomfort. Consult with coaches if you have any concerns about your training program or health.
Stay Motivated: Track and field training can be demanding, but staying motivated is key to reaching your goals. Surround yourself with a supportive team, set regular milestones to track your progress, and celebrate your achievements along the way. Visualize success and stay positive.
Prepare Mentally: In addition to physical preparation, focus on strengthening your mental game. Haberberger emphasizes that “developing pre-race routines, practice visualization techniques, and cultivate a positive mindset helps you stay focused and confident during competitions.” Remember that track and field is as much a mental challenge as it is a physical one. “I truly believe that thinking about running can make you a better runner,” concluded Hab.
Stay Consistent: Consistency is the key to improvement in track and field. Make training a priority, stick to your schedule, and trust the process. Small, consistent efforts over time will yield significant results. Stay committed to your goals and keep pushing forward. As Rowles states: “I get down to the track whenever I can so that I am ready to contribute to the team as soon as the season starts.”
Have Fun: Above all, remember to enjoy the journey. Track and field is a challenging and rewarding sport that offers countless opportunities for growth and achievement. Embrace the ups and downs, cherish the friendships and memories you make along the way, and most importantly, have fun competing and giving your best effort on the track and in the field.
Embrace the ups and downs, cherish the friendships and memories you make along the way, and most importantly, have fun competing and giving your best effort on the track and in the field.
By following these tips and staying dedicated to your training, you will be well-prepared to tackle the spring track and field season with confidence and determination. It is going to be a memorable season as long-time CHS coach and math teacher Bill Davies guides the team for the last time while passing the coaching baton to Haberberger. So, lace up your spikes and hit the track!
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