For both divisions, we will offer Sprint Training from a 40-yard dash through the 400-meter race. Whether you have done track, are currently a Track runner, or are someone who wants to get faster for another sport, then we can help with that. We do plan to be as transparent as possible with our workouts and post them ahead of time, so if you cannot make it to our times, you can still do what the group is doing on your own. 

We will be focusing on form a lot and the three pillars of speed work, which are Top End speed, Acceleration, and Speed endurance. and teaching athletes how to properly warm up their bodies, so they can figure out how to make their own warm-up routine. Will also have some core workout days to help complete our sprinting body. A good pair of running shoes is highly recommended, and Sprint spikes are not necessary but do help you feel more connected with the ground. If you are interested in purchasing spikes but do not know where to start, please ask one of our coaches! 

Practice times for 6th- 12th grade will be 8 am-10 am every M/W/F at Rockford Lutheran Track.  If days are added, canceled, locations changed, or times changed, we will send an email to everyone and post on our athletic.net team page. 

The 6th-12th grade division will also