Be Sure That You Are Eligible To Run, Jump, Vault or Throw in College – COLLEGE TRACK AND FIELD RECRUITING
COLLEGE TRACK AND FIELD RECRUITING
By Willy Wood
If you want to compete in NCAA sports at a Division I school, you need to register with the NCAA Eligibility Center.
See the time chart below provided by the NCAA to ensure that you are on track!
Grade 9
· Ask your counselor for a list of your high school’s NCAA core courses to make sure you take the right classes.
Grade 10
· Register with the NCAA Eligibility Center at eligibilitycenter.org.
Grade 11
· Check with your counselor to make sure you will graduate on time with the required number of NCAA core courses.
· Take the ACT or SAT and submit your scores to the NCAA using code 9999.
· At the end of the year, ask your counselor to upload your official transcript to the NCAA Eligibility Center.
Grade 12
· Finish your last NCAA core courses.
SAMPLE NCAA I TRAINING SCHEDULE - COLLEGE TRACK AND FIELD TRAINING
COLLEGE TRACK AND FIELD TRAINING
WILLY WOOD
Below is a sample week of training during the first week of Holiday Vacation. This was done on their own at home. Keep in mind, the distance runners were still ascending to higher volume after a couple of down weeks after cross country,
Sample NCAA I Training Schedule – Holiday Break
3000m – 5000m, MEN
Monday - 60 minutes easy . Tuesday - 50 minutes easy + 6 x 100m strides Wednesday - 65 minutes easy Thursday - 40 minutes easy Friday - 20 minutes easy + 2 x 2 miles @ 5:15 pace w/ 5’ easy + 20 minutes easy Saturday - 50 minutes easy + 6 x 100m strides Sunday - 85 minutes easy
1500m – 5000m, MEN
Monday- 50 minutes easy + 6 x 100m strides Tuesday - 12 x 400m in 70 w/ 200m recovery jog Wednesday - 50 minutes easy Thursday - 35 minutes easy . Friday - 2 miles easy + 6 miles @ 5:30 - 5:40 pace + 2 miles easy . Saturday - 50 minutes easy + 6 x 100m strides Sunday - 85 minutes easy
15000m-5000m, WOMEN
Monday - 50 minutes easy Tuesday - 50 minutes easy + 6 x 100m strides Wednesday - 60 minutes easy Thursday - 30 minutes easy . Friday - 5 x 800m in 2:40 + 4 x 200m in 34 all w/ 2’ recovery . Saturday - 50 minutes easy + 6 x 100m strides Sunday - 85 minutes easy
800m, MEN
Monday - 50 minutes easy + 6 x 100m strides Tuesday - 4 x Mile in 5:15 with 2.5 min rest Wednesday - 50 minutes easy Thursday - off Friday - 50 minutes easy Saturday - 3 mile AT run @ 5:40, 5:30, 5:20 pace + 10 x 200m in 32 w/ 30” rest . Sunday - 65 - 75 minutes easy
800m, WOMEN
Monday - 50 minutes easy + 6 x 100m strides Tuesday - 10 x 400m in 80-82 w/ 200m recovery jog Wednesday - 50 minutes easy Thursday - off Friday - 3 mile AT run @ 6:30, 6:20, 6:10pace + 6 x 200m in 35 w/ 200m recovery jog . Saturday - off Sunday - 60 minutes easy
Sprints, M&W
Monday - 2 x 10 min Hard on stationary bike w/ full recovery Tuesday - weight training only . Wednesday - 3 x ( 300m – rest 1’ – 300m) Men 45, Women 54 - 6 minutes between sets . Thursday - off . Friday - weights Saturday - 10 x 100m in 15m / 17w starting one on the minute (43-45” rest) . Sunday - off
WANT TO COMPETE IN COLLEGE TRACK & FIELD / CROSS COUNTRY? – COLLEGE TRACK AND FIELD RECRUITING
COLLEGE TRACK AND FIELD RECRUITING by Willy Wood
Participating in College Track and Field is no easy task. As mentioned in an earlier article only about 5% of high school participants will go on to compete at the next level. If you want to compete here are a few things you should know.
Although competing at the NCAA I level can be very appealing, you must realize that over 70% of colleges that sponsor track and field programs are non-Division I institutions, so cast your net wide when creating your list of possible options.
If you are looking for scholarship money, you must realize that this can be very difficult to come by in the sport of track and field. If fully funded, NCAA I men’s programs have 12.6 scholarships total to be spread out over all of the events. However, it is important to note, most programs are not fully funded. Also, this figure represents the total allotment of scholarship money, not a newly allocated annual amount. NCAA I women’s programs are allowed 18 scholarships, NCAA II men’s and women’s programs are allowed 12 and NCAA III schools do not offer athletic scholarships. Most track and field scholarships are divided up among many individuals to ensure total event coverage.
If you are a senior, the Early Signing Period passed last month. The next signing date on the Calendar is April 11, 2018. You still have time to raise your test scores before that date and enhancing your recruitment chances. The next available SAT date is on March 10, 2018, while the next scheduled ACT test date is February 10, 2018.
How Difficult Is It To Run Track in College – College Track and Field Recruiting
College track and field recruiting
COLLEGE TRACK AND FIELD RECRUITING by Willy Wood
According to NCAA research, very few high school student-athletes have the opportunity to participate in college athletics, regardless of which division. A recent look at the data suggests that only 5% of high school track and field athletes will participate in college. Obviously, there is a certain percentage of high school participants who voluntarily choose not to participate in college for a various reason, but still running at the next level demands hard work, sacrifice and a commitment to the process, both athletically and academically.
· For more information on how to get recruited to run in college, click here – www.fasttrackrecruiting.com
· For more information how to improve your current marks through personal coaching, click here – www.fasttrackrecruiting.com/ft-training
When Should I Start Receiving Verbal Athletic Scholarship Offers - College Track and Field Recruiting
COLLEGE TRACK AND FIELD RECRUITING by Willy Wood
I have been asked by numerous parents when they should expect to starts receiving verbal scholarship offers from college track & field and cross country coaches. Usually, their concern arises from the fact the majority of sports start this process far earlier. According to NCAA Research sports such as Basketball and Lacrosse start making offers to prospects during their freshman year of high school. This is simply not that case with track and field and cross country. Only approximately 10% of track and field/cross country athletes received verbal scholarship offers before the start of their senior year. So, if your son or daughter has not yet started their senior year it is not alarming they have not received offers.
When Should I Start Receiving Verbal Athletic Scholarship Offers - College Track and Field Recruiting
COLLEGE TRACK AND FIELD RECRUITING by Willy Wood
I have been asked by numerous parents when they should expect to starts receiving verbal scholarship offers from college track & field and cross country coaches. Usually, their concern arises from the fact the majority of sports start this process far earlier. According to NCAA Research sports such as Basketball and Lacrosse start making offers to prospects during their freshman year of high school. This is simply not that case with track and field and cross country. Only approximately 10% of track and field/cross country athletes received verbal scholarship offers before the start of their senior year. So, if your son or daughter has not yet started their senior year it is not alarming they have not received offers.
COLLEGE TRACK AND FIELD TRAINING - December, 800m Training
Below is an actual week of training for our 800m men from a couple of years ago. We had five guys run sub 1:50 that season. These guys had good natural speed - all could split 47-48 in the 4 x 400m and each was able to run a competitive 1500m - 3:47-3:50 range. Almost all of our 800m training revolved around the training concepts of "Gags", combining strength work and speed development always close.
Monday - 50 minutes easy + 6 x 100m strides
Tuesday - 4 x Mile in 5:15, 5:10, 5:05, 5:00 with 2 min rest + 6 x 200m in 28 w/ 2’ rest
Wednesday - 50 minutes easy
Thursday - 50 minutes easy + 6 x 100m strides
Friday - 3 mile AT run on the track 5:30, 5:20, 5:10 + 10 x 200m in 30 w/ 30” rec
Saturday - 85 minutes easy
Sunday - off
COLLEGE TRACK AND FIELD TRAINING – TRAIN LIKE A TOP LEVEL NCAA 200m-400m RUNNER
Below you will find the actual training schedule from mid-December of a 200m - 400m college male who ended up running 20.96 and 45.67 in the Spring.
Monday
AM – Weights PM – 2 sets of 200-400-200-200 with 90 seconds. rest / 8 minutes between sets
Set 1: 30.7-63.7-31.3-30.8 / Set 2: 30.3-61-31.4-29.3
Tuesday
10 x Stadiums . 4 DBL Leg Hops . 5 Ramps 4 Skips
Wednesday
Hurdle Walkovers
Thursday
AM – Weights . PM - Bounding
Friday
Speed Improvement – Hurdles, Sleds, High Knees
6 x 200 with 90 seconds rest
32.1-30.6-30.9-29.6-28.0-27.1
Saturday
AM – 8 x 250m Hills
Sunday
off
TRACK AND FIELD TRAINING - EVAN JAGER, EARLY SEASON
Brianne Eaton has created an amazing website with a wealth of nutritional information. I highly suggest that you visit her site - www.waaretheeatons.com
There is a great article highlighting the training and diet of Evan Jager - definitely worth the read as this guy is killing it! Here is a look at a sample training week during his early season base phase.
Monday - AM 70 minutes easy PM 35 minutes easy
Tuesday - 7 x 1 MIle with 90" rest
Wednesday - 70 minutes easy
Thursday - 2 sets of 8 x 200m PM 50 minutes easy
Friday - 70 minutes easy
Saturday - 2 Hour Long Run
Sunday - 70 minutes easy
TRACK AND FIELD TRAINING - TRAIN LIKE A WORLD CLASS TRIPLE JUMPER
NADIA EKE - 45' 7" / 13.99m - TRIPLE JUMP, GHANA NATIONAL TEAM, 2017 LONDON WOLRD TRACK AND FIELD CHAMPIONSHIPS - 23rd in the WORLD!
Anyone who knows anything about the triple jump knows that it is not only a very technical event but also very physically demanding. It is obvious one has to be strong enough to handle the impact of the event, but most people underestimate the importance of speed. The biggest difference for me in my post-collegiate career is shifting the focus from strictly maximum strength to a combination of speed and strength endurance. Whether it is running for longer distances at higher intensities or taking less recovery time in between jumps in practice; this is the time of the year where that foundation is built.
PRESEASON TRAINING WEEK
Monday: Technique and Strength -Triple Jump Technical work ie. Bounding, jump drills - Strength training (Olympic Lifting)
Tuesday: Speed endurance (75-80% intensity) -4 x (2 x 150) recover 1 minute between reps and 5 mins between sets
Wednesday: Strength Endurance/ Active Recovery - Lap swim: 10 laps with kickboard (50m each lap) 45 seconds recovery between laps - Yoga or 1 hour of stretch routine
Thursday: Speed and Running Technique (100% intensity) - Wicket Drills (sprint over mini hurdles) 2x (5 x 30m); 2 minutes between rep - 3 x 60m sprint (3 minutes rest) - Hurdle mobility
Friday: Technique and Strength - Long Jump or less dominant legwork for triple jump - Strength Training (Olympic Lifting )
Saturday: OFF
Sunday: Easy 5-10 minute jog 1-hour stretch