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Iowa City West Boys Track & Field
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Distance Progression 2005-2019
Sprinter Progression (100 meters & 200 meters)
Records
Distance Records
Hurdle Records
Sprint Records
Jumps Records
Soph. Ind. Events (Dist.)
Soph. Field Events
Freshmen Ind. Events
Soph. Ind. Events
Fresh. Field Events
Throws Records
Meet Schedule
Indoor Records
Relay Records
Soph. Relay Records
Fresh. Relay Records
Relay Records
Relay Records Cont...
Shuttle Hurdle Records
Videos of our Athletes
"Fly the W" scholarship
Wheelchair Records
Pictures
Hollingsworth Relays Event Sponsors
Eastern Iowa Track & Field Festival
Sponsors
Links & Resources
Alumni Questionaire
Iowa City West Boys Track & Field
Home
Distance Progression 2005-2019
Sprinter Progression (100 meters & 200 meters)
Records
Distance Records
Hurdle Records
Sprint Records
Jumps Records
Soph. Ind. Events (Dist.)
Soph. Field Events
Freshmen Ind. Events
Soph. Ind. Events
Fresh. Field Events
Throws Records
Meet Schedule
Indoor Records
Relay Records
Soph. Relay Records
Fresh. Relay Records
Relay Records
Relay Records Cont...
Shuttle Hurdle Records
Videos of our Athletes
"Fly the W" scholarship
Wheelchair Records
Pictures
Hollingsworth Relays Event Sponsors
Eastern Iowa Track & Field Festival
Sponsors
Links & Resources
Alumni Questionaire
More
Home
Distance Progression 2005-2019
Sprinter Progression (100 meters & 200 meters)
Records
Distance Records
Hurdle Records
Sprint Records
Jumps Records
Soph. Ind. Events (Dist.)
Soph. Field Events
Freshmen Ind. Events
Soph. Ind. Events
Fresh. Field Events
Throws Records
Meet Schedule
Indoor Records
Relay Records
Soph. Relay Records
Fresh. Relay Records
Relay Records
Relay Records Cont...
Shuttle Hurdle Records
Videos of our Athletes
"Fly the W" scholarship
Wheelchair Records
Pictures
Hollingsworth Relays Event Sponsors
Eastern Iowa Track & Field Festival
Sponsors
Links & Resources
Alumni Questionaire
Iowa City West Boys Track & Field
Links & Resources
Iowa City West Athletics:
https://www.iowacityschools.org/domain/388
Trojan Hall of Fame:
https://www.iowacityschools.org/cms/lib/IA01903939/Centricity/Domain/388/Hall_of_Fame_2016.pdf
Alumni Questionaire:
https://goo.gl/forms/R6Y0uDBzXjQAUBQA2
Iowa High School Track & Field Links:
http://www.iahsaa.org/category/track-field/
Quikstats:
http://www.quikstatsiowa.com
(Season's statistics, times and rankings
Iowa Association of Track Coaches:
http://www.iowarunjumpthrow.com/
State pentathlon info & results: http://www.iowarunjumpthrow.com/pentathalon-results/
Iowa Association of Track Coaches Power Rankings:
http://www.iowarunjumpthrow.com/boys-track-and-field-power-rankings/
All-time performances:
https://www.iahsaa.org/track/Archives/tr_altime_bests_by_event.pdf
Iowa all-time best times, events & records: http://www.iahsaa.org/wp-content/uploads/2017/05/2017TF_STATBOOK_BL_y-1.pdf
Workout information:
Rebuilding a Track program:
https://simplifaster.com/articles/rebuilding-track-program/amp/
Lunge Balance routine:
http://www.runnersworld.com/race-training/the-lunge-balance-sequence
Speed Training:
http://www.itccca.com/forms_pdfs/clinic10/clinic_notes_holler.pdf
Best Sprint Training exericses:
https://www.defrancostraining.com/top-9-drills-to-improve-acceleration-technique/
Lunge Matrix:
https://www.youtube.com/watch?v=l5GV77-oDPM
Dynamic Warm-up:
https://greatist.com/fitness/full-body-dynamic-warm-up
Dynamic Warm-up Stretching:
http://www.runnersworld.com/stretching/a-dynamic-stretching-routine
Stretching: Pre & Pos- practice:
https://trackandfieldtoolbox.net/cross-country/pre-practice-dynamicpost-practice-static
Weight-training:
https://www.bodybuilding.com/fun/maki7.htm
(myths and misconceptions)
Ab exercises:
http://www.active.com/running/articles/13-essential-core-exercises-for-runners
Speed Development:
http://www.stack.com/a/5-dynamic-drills-to-build-sprinting-speed
Hurdle Mobility:
https://www.youtube.com/watch?v=rCDLuE17MuA
Sprinting Bio-mechanics:
http://www1.macrosport.com/start/apas/studies/Biomechanics_of_Sprinting_-_Fletcher.pdf
Distance running technique/form:
http://www.runningstats.com/15-ways-prevent-blisters-running-shoes/
Strength Training for Runners:
http://www.runnersworld.com/the-body-shop/5-strength-training-exercises-for-runners?utm_source=t.co&utm_medium=Social&utm_term=948548443&utm_campaign=Runner%E2%80%99s%20World
9 Minute Strength Workout for Runners:
https://www.nytimes.com/well/guides/strength-training-plyometrics
Strength Work for Distance:
http://www.halhigdon.com/writing/50942/Strength%20Training
Running Injuries:
http://www.halhigdon.com/writing/65952/Running%20Injuries%3A%20IT%20Band%2C%20Achilles%20Tendinitis%2C%20Plantar%20Fascitis%2C%20Shin%20Splints
Nutrition/Diet Info for Track Athletes:
http://www.stack.com/a/track-field-nutrition
Running Form:
http://www.runnersworld.com/race-training/why-running-form-matters?page=2
https://www.buzzfeed.com/skarlan/21-things-track-and-field-teaches-you-about-life?utm_term=.vf3Xv4V9J#.anq568bye
Running Form & Posture for Sprinting: https://trackandfieldtoolbox.net/sprints/marching-drills-sprint-mechanics-with-pat-henry
Other Useful Links:
Iowa Speed:
http://iowaspeed.teamsnapsites.com/
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