Five Hills Track & Field Club: My Site News

July 16, 2009

Running start at 6:45 am (Rolling Schedule)

100M

800M

110H

100H

80H

4 X 400m Relay

Field Events starts  at:

July 17, 2009

Running starts at 6:45 am (Rolling Schedule)

1500m

200M

400H

200H

400M

4 X 100M Relay

Field Events starts at

July 18, 2009

Running starts at  6:45 am

4 X 800m Relay

110H

100H

80H

4 X 100m

400m

100M

200H

400H

200M

4 X 400M

2000 Steeeple Chase

Field Ecvents stats 6:45 am

The following is for the athletes, but more so for our parents.  You all must ensure your children are not playing under bleachers and resting when they are suppose to be resting.  The coaches shall tell them when it is time to start their race preparation. Hopefully the following will shed light into how an athlete prepare themselves for optimal performaces:

Race Management 

I.                   Race Preparation - The only way you are going to get the most of your body, ability or legs is to prepare them.

 A.    Warming up

1.      You must run a minimum 800 meters before your first race of the day.

2.      Minimum of 600 meters your second race for the day and no least then 400m for third or more races.

B.     Stretching

1.      Leg - Hurdle Stretch is the best stretch for total leg preparation

2.      Leg - Forward Lunge Stretch is efficient and practical when hurdles are not available.

3.      Calves – Assume push up position

a.       Place left big toe on right heel.

b.      Flex right foot back and you shall immediately feel the right calve muscle stretch.

4.      Reverse action with right big toe on left heel.

C.     Flexibility

1.      Once you get a quality stretch; you must test your flexibility.

2.      You began by walking around the area you warmed up your legs.

3.      Swing your legs back and forth 20 times.

4.      Again walk around the area where you warmed up.

5.      Swings Legs outward and inward 20 times.

6.      If you legs are tight; retuned to stretches; if you legs are ready. You began dynamic sprints.

D.    Dynamic Sprints

1.      You must test your legs to see is they are going to react and reflect your hard training in your chosen event.

a.       20 meter sprint

b.      40 meter sprint

c.       60 meter sprint

d.      800m, 1500m and 3000m runners shall run (faster than a jog) three 100m stand tall run-throughs in place of the sprints.

2.      At this point you should be with 10 -15 minutes of racing.

3.      Mandatory – Partner assisted (Coaches in Qualification races) stretch must be completed prior to running. a.       Standing Hamstring

b.      Standing Quadriceps

c.       Wall or Fence Toe Touch

d.      Arms. 

II.                Conclusion of Race

A.    After getting water and receiving feedback from coaches; you will:

1.      Perform one of the leg stretches, preferably with hurdle.

2.      Then you shall jog for 3 minutes or 800m (all runners).

B.      Get out of the sun, and do not walk up and down stairs constantly. Those stairs are great builders of strength, but will drain your leg strength on race day.

…the only true sport; everything else is just a game.

                                                                                                            May 18, 2009

Hello Five Hills Track and Field Family of parent and athletes; our Finance Committee set forth rules in which the team would pay for all *track meets for athletes and their parents if the following criteria were met:

1.      The athlete or parent participated in 4 bakes sales or fundraisers.

2.      If the parent participated in 6 bakes for at least 3 hours or 6 fundraisers; their (individual parent; no group deal) entrance fees would be paid.   

*Provide the funds in the Track Meet and Parent Organization has not been expended.

As of May 18, 2009, the following athletes meet the requirements:

Athletes:

Tai Aji Alzona           Bryant Bradford         Taveion Coleman        Chelsea Forrest

LaKesha Jelks            Grant Jones                 Angel Pineriro             Quincy Reay

Shailey Reay              Wesley Reay               Elijah Reines               TraOnna Shedrick

Jalen Waters              Jadien Weaver             Devin Williams

Parents:

Itina Franklin

The team shall spend $80 for fifteen (15) athletes and one parent out of nearly $3,900.00 for the track meet on May 23, 2009 in Round Rock Texas.  There is an opportunity to increase the above numbers, if the parents help us run our Annual Tuner Meet on May 30, 2009 in Taylor Texas.

If you have any questions to the accuracy of the above list; please the team’s Chief Financial Officer Alicia Hightower.  Now; if your name or child’s name is not on the above list; please bring $5 to the Tuesday or Special Wednesday practice.

                                                “Train Hard, Eat Right, Hydrate”

 Acknowledging The Five Hills Track & Field Club Mother Worth:

This is a special weekend and rightly so in honoring you.  The care and nurturing you provide for GOD’s gifts of life makes me think more about my mom. Yes; I am truly a mommy’s boy.  Your gifts of life remind me of how I use my 2-year old eyes when viewing my mom.  She is so exciting and that has not changed 41 years later.  The mother is the most underrated human being; yet is the GLUE to the family.  My dad was awesome, but my mom was there when I cried on my first day of school (yes, I confess).  My mom was there when I had my many first’s in achievement, and encouraged me through my disappointment with the bright side of life stories.

Jack Rabbits (Athletes) Home Work Out Regimen

I.  This workout is designed to increase core muscles, upper Quadriceps development, ankle, and foot strength and increase practice time efficiency to focusing on form, function, and mechanics:

A.      Strengthen Core Muscles.

1.      Perform three sets of 20 repetitions:

a.   Sit-ups

b.      Flutter Kicks

c.       Foot Shuffle or Mountain Climbers (Long Strides) 

2.      Perform all three of these events one behind the other for proper development.  

B.     For quick feet  ground strikes, perform the following:

1.      The athlete shall perform the single leg rope drill.

2.      The athlete shall jump rope ten times (10) on a single leg than switch legs.

3.      The athlete shall jump twenty (20) times on a single leg then switch legs.

4.      This will continue up to thirty (30) (Goal is 50)

5.      In between each single rope jump drill; the athlete shall perform three - 30 seconds butt kick rope drill.

C.       Muscle Endurance

 1.      We must establish great muscle strength for the end of races or jumping events.

2.      The athlete shall perform:

a.       Three (3) sets of cycle drill of 20 repetitions,

b.      The athletes shall perform three (3) sets of swing and hold drills in increments of 10 up to thirty.

1)      Swing leg back and forth 10 times, hold for 30 seconds.

2)      Swing leg back and forth for 20 times, hold for 30 seconds.

3)      Swing leg back and forth for 30 times, hold for 30 seconds.

1.      Each athlete shall view a developmental video at least once at home of the events they desire to perform.

2.      There will be times when the coaches will have a 30 minute viewing session with athletes.

3.      The importance is that we want out athletes to see great performances and  emulate them.
 

II. The above drills must be performed Mondays, Wednesdays, Friday and Saturdays. Any questions??? Call any of the Coaches is you have any questions. 

Hello Five HIlls Track & FIeld Family and all Central Texas Track Fans!!!!

We are currently registering athletes 6 -18 years of age, so we can train them how to RUN, JUMP, & THROW on  high level.

If you want to part of a team who think FAMILY, EDUCATION, and COMPETITIVE FUN first and foremost; run to the telephone and call the family oriented cooperate group of FIVE HILL TRACK AND FIELD CLUB MEMBERS.

 We are currently in our CONDITIONING PHASE on the track, and our FUNDRAISING PHASE off the track.  If you have any questioning; please call COACH GRIFFIN at 254-291-1757.

 "Together we can build something special that goes BEYOND ATHLETICS!!!!"

Board Member

Coming Soon

Hello Jack Rabbits, were are fresh of the heels of our wonderful experience in Houston, Texas competiting at the Carl Lewis Invitational.  Our offseason training (Sept - Dec 07) proved our vision to perfect our athletes performances.  We are ready to improve all aspects of our 2007 compaign.

For starters, we are practicing on Tuesdays (5 pm), Fridays (5 pm), and Saturdays (Noon to 4 pm). Brings friends and family members to see you perform at a high level.

Most importantly, our Annual FREE Track Clinic shall begin Saturday February 9, 16, and 23, 2008 beginning at Noon to 4 pm.  Please bring a snack and plenty of water; no fruit sport drinks, just good ole fashion water.

Our 2008 SCHEDULE is updated, please view it and call me. I would love to tell you how I see this season evolving.

"Train Hard, Eat Right, Hydrate!!!"

Coach Griffin 

FIVE HILLS TRACK & FIELD CLUB’S

Track & Field is the only true sport; everything else is just a game.

ANNUAL FREE TRACK CLINIC

AT S.C LEE JUNIOR HIGH SCHOOL

RUNNING CLINIC - FEBUARY 9, 2008 FROM 12:00 TO 4:00 PM

THROWING & HURDLING -FEBRUARY 16, 2008 FROM 12:00 TO 4:00 PM

JUMPING CLINIC - FEBUARY 23, 2008 FROM 12:00 TO 4:00 PM

COME SEE WHY:

Weight and resistance training is essential to increasing your velocity & explosive from a stand still.

Weight and resistance training is a required developmental element to increase speed.

Technique would outperform power in the throwing events.

Repetitive correctly performed drills make athletes execute at a high level with minimum wasted energy.

Our athletes soar to new heights and records while jumping.

Flexibility is paramount for high performance and muscle growth.

Our approach to training is more scientific than muscle

HARD WORK beats TALENT when TALENT doesn’t WORK HARD.

We research the best performances and give our athletes an edge.

If you feel you want to move above your peers’ performance and are willing to sacrifice; Five Hills Track & Field Club Family is for you.  Coach Griffin shall be willing and able to help you gain that advantage you seek, please call him at 254-291-1757.

Fundraising Program

A. Our outdoor fundraising events are three-folded:

1.  It allows the public to see our youth, their parents and all the volunteers.

2.  It is a networking opportunity for our team to attract volunteering, potential sponsors, and future athletes.

3.  Finally, it aids us in the pursuit of our VISION to “Reduce the Out-of-pocket expenses associated with Youth Sports in America.

B. Fundraising Team Participation Benefits

1. If the athlete’s parents participate in four (4) Fundraising Events (i.e. Bake Sale, Work Annual Tuner Meet, Raffling Event), they shall receive the following: 

           a. Athlete practice meet entrance fees are paid.

           b. Athlete’s District, Regional & Junior Olympics entrance fee paid. 

           c. Athlete’s Junior Olympics Travel Allowance.

           d. Athlete’s and Family Reduced cost of Banquet participation.

2. If the athlete’s parents participate in three (3) Fundraising Events, they shall receive the following:

            a. Athlete’s practice meet entrance fees are paid. 

            b. Athlete’s District entrance fees paid.

            c. Athlete’s and Family Reduced cost of Banquet participation.

3. If the athlete’s parents participate in two (2) Fundraising Events, they shall receive the following:

            a. Athlete’s first (1) practice meet entrance fees are paid.

            b. Athlete’s and Family Reduced cost of Banquet participation.

4. If the athlete’s parents participates one (1) Fundraising events (i.e. Bake Sale, Work Annual Tuner Meet, Raffling Event), they shall receive the following:

            a. Athlete’s and Family Reduced cost of Banquet participation.

C.  Clarity on Fundraising Participation:

1.  If the Athlete’s Family gives a minimum of 2 hours on site participation, they receive credit for one (1) 1 fundraising event. Thirty minutes (30) up to 1.5 hours on site is credited with .5 fundraising event.

2. If the Athlete’s Family only donate or drop off bake goods for a bake sale, they shall receive 0.3 credits for a fundraising event.  Giving baked goods for three (3) events is equal to one (1) participation in a fundraising event.

3.  We need our members active participates.  Our goal is to secure Sponsorship donation that would enable us to pay for all equipment needed, athletes uniforms and footwear, and all travel arrangements and event entrance fees.  The normal 5% of helpers cannot do this along.  We charge every member to make our organization a model of efficiency, team oriented, and a constant welcoming atmosphere.

“Join In On The Fun & Share Your Homemade Baking Secrets”

Fundraising Committee 

Central Texas Five Hills Track & Field Club

Yielded Golden – World Leading and Record Breaking Performances

The Five Hills Track & Field Club journeyed on down to the Smokey Mountains of Tennessee to take on the nation’s best youth at the Amateur Athletic Union’s Junior Olympic Games.  Mike Black Berry of the Knoxville News called Robert Griffin III the “Texas Phenom” adding interest and high expectation to the Five Hills athlete first race. There were in excess of 14,000 athletes competing in these games from basketball, tumbling to track and field which had 8,600 athletes ready to challenge for supremacy in their discipline. Right out of the block was Troy Vital and Robert Griffin competing on Monday July 30, 2007 in the Young Men 400m Intermediate Hurdles.

These emerging Bulldawgs maintained their ranking through the prelims of 1^st Griffin (50.07), 3^rd Vital (53.80) with Cove’s Quarterback Griffin breaking a 20 year old record of 50.97 set in 1987 by Austin, Texas native Ralph Carrington. 

The following day Griffin III set his sights on fighting all comers who knew he was the U.S. #1 High School 110m Hurdler. He provided a strong clean and technical race yielding 13.77 for his efforts going into the finals in the #1 position.  Wednesday, August 1, 2007 Young Men 400m hurdles finals was the race that many around the country awaited from Summer Track Programs to NCCAA  coaches, and elite professional 400m hurdles whose Griffin III myspace.com is clogged with encouragement and pleads to leave their best performances sacred. Griffin got out quick and progressively became a lone hurdler entering the second turn in pursuit of Gold. Moore and Vital (Cove’s Ultimate Running Back) gave chase, but Griffin III was nearly 30 meters ahead as he charged to a new AAU national record of 49.56, 2007 World Juniors (16 to 21 years of age) and US #1 ranking; and US #2 all time performance.

Troy Vital’s 52.11 performances in the 400m Hurdles was absolutely outstanding and can not be overlooked. He is #3 in AAU and US #7 amongst all high school athletes in the 400m Hurdles.  He was the only hurdler in the finals who did not have extensive sprint hurdling experience. He has only been running the intermediate hurdles since 2006, and only Griffin III (17) and Silver Medalist Moore (nearly 19) ran faster in AAU. Troy is 16 and turns 17 on August 24^th.  

Thursday, August 2, 2007 crowded the fence line to witness the hype in the Young Men’s 110m High Hurdles. The Defending Champion Charlton Rowe of North Carolina qualifies with the second fastest time of 14.18 in the prelims. Griffin III felt his #1 ranking did not provide him the edge; it was his performance in the 2006 Intermediate 110H finals; a race before Rowe won the 2006 Young Men’s title.  In 2006 Griffin III ran 13.88 to capture Gold in the Intermediate Division under Rowe’s Young Men Division who ran 14.03 for his Gold.  In the end; it was Griffin III ranking which he scorched the field hurdling away from the field with the wind in his face at 13.46 and Rowe followed at second with 13.82 for the Silver Medal. 

Friday, August 3, 2007 brought out two Five Hills Heavy weights in the Bantam Boys Long Jump and Midget Girls Discus Throw. Chamaya “Quite Thunder” Turner is truly Queen of the Throws as she launched a personal best throw of 111’ 1” to win Gold.  She began to gain great confidence that she could exceed the century mark. Her practices were strong and determine. She came in ranked #1 with a best throw of 97 feet. Chamaya nearest competitor threw Regier Brooke of 91’11” for a Silver Medal.  The Five Hills Throwing Guru, Coach Clyde Turner says, “When we saw the discus take off and her form was under control we knew it was a great throw.”

Steffin McCarter (10) jumped into the records books on his second jump (16’ 8.75”) exceeding the 2003 jump of Deanthony Dupree of Moreno Valley, California mark of 16’ 8.25”. Steffin passed on two jumps and on his 4^th and final jump of the competition soared nearly 17 feet.  He was measured at 16’ 10.75” for Gold. Head Coach Griffin intoned, “Steffin took great instructions today.  He did exactly what he was instructed by me and Willie (his Father).”

Chamaya would close out the Five Hills top performances with a monstrous throw of 42’3” in the Midget Girls Shot Put. Again Regier Brooke would settle for a Silver medal with her best effort of 38’ 6”.  Steffin McCarter achieve the third place Bronze Medal in the 100m, and 7^th in the 200m Dash final for Bantam Boys. Coach Griffin states, “This was a great educational tool for our athletes.  Hard work beats talent when talent doesn’t work hard.  Clearly McCarter is talented, but when every 10 year old in the country is gunning for you and coaches are dissecting every aspect of your race; you cannot wish a performance, you must continue to work the way that ascended you on the top.” 

The Five Hills Intermediate Division athletes showed tremendous promise beginning with Intermediate Boy’s Anthony Mackey (Cove’s Offensive lineman) finishing in the top ten and one place out of medal contentions with a 133’ 9” discus throw. He was 9^th overall.  Entering the first year of Intermediate eligibility TraOnna Shedrick (14) completed in the Girls Long Jump. She finished 4 in the third flight athletes with a jump of 16’2”. The fourth flight was dominant mostly due to being a year older and experienced in the division. Jenna McArthur finished (15) third in the first of four flights of athletes with a jump of 15’ 3.5.”

Jenna also completed in the Triple Jump earlier in the week.  She finished 35’ 4.25” for an overall 12^th finish out of 39 competitors.  Coach Griffin admitted, “Her ailing jumping leg prevented us from allowing her to participate in our consistent jumping routine.  I chose long term health over short term goals.”  Rounding out our first year Intermediate athletes was Brandin Byrd (15: Cove’s Running Back) in the Triple Jump.  He was second in the second flight with a jump of 41.’ 9.25.” His best effort was good for 20^th overall. Next year our Intermediate athletes shall be the seasoned group of the Intermediate Division.   

Sub – Youth Girls LeKesha Jelks (13) placed third in the 400m Dash Semi-Finals. She was 12^th overall.   Sub Bantam Boy Ra'Shawn Henry (9) placed second of four flights in the second flight with his first jump of the competition which yielded 11’ 6.75”. First year Young Woman Division Thrower Rynae McArthur (16) yield her personal best throw in the Discus event with an 86’ 3”.

“This was the most competitive Junior Olympics I have been associated with in recent years,” intoned Coach Griffin. “Our 92 athletes provided continued race paced intensity during our practices up to us leaving on July 28^th.  We shall take a two week break and begin a rigorous off season program for all athletes interested.” For all track and field sports fans interested in re-living our awesome Junior Olympic experience, please go to  http://www.aaujrogames.org/trackfield_playon.php and your Central Texas Athletes and America’s Youth enjoying competitive fun through sports.