Recruiting Advice Willy Wood Recruiting Advice Willy Wood

College Track and Field Recruiting Do's and Dont's

CX7O0258-zTyxVZe9_full.jpg

College Track and Field Recruiting

DO NOT approach this process passively. Be aggressive in your outreach and email every program that you are interested in, regardless of the perceived reach. It is up to you to not only create a compelling story but also be able to tell it. Be your own greatest advocate and take charge of your future. Consider this one of the most important competitions of your high school career and prepare accordingly! The recruiting process can be daunting. There are so many unknowns, however, if you get started early, put in the work, and take an active role you will find the right fit.

For more recruiting tips click here - https://www.fasttrackrecruiting.com/inside-the-huddle/2018/1/24/recruiting-advice-for-current-juniors

Further recruiting information may be found here - http://www.milesplit.com/articles/214461/three-things-athletes-must-understand-going-into-the-recruiting-process

Read More
Recruiting Advice Willy Wood Recruiting Advice Willy Wood

College Track and Field Recruiting Do's and Don'ts

IMG_2849.JPG

DO your homework! You should have a keen understanding of the unique strengths of each program. It will go along way with the coaching staff if it appears you know a great deal about their specific school and team. Have a solid understanding of where they rank athletically and academically, what their unique strengths are and how they compare to the other schools you are considering. On occasion, I would literally have prospects in my office tell me that they were really interested in State U or Academic U, but they knew they could not get into that school or run for their team. It would dumbfound me as we had a lower acceptance rate and were significantly better athletically. Know who and where you are visiting.

To see how you stack up athletically against their current runners check out current performance lists at https://tfrrs.org/

To see where they rank academically check out https://www.usnews.com/best-colleges

For more recruiting information click here - https://www.fasttrackrecruiting.com/athletic-recruiting-blog/2018/1/24/recruiting-advice-for-current-juniors

Read More
Recruiting Advice Willy Wood Recruiting Advice Willy Wood

Seniors - It Is Not Too Late, Step One

CX7O0623-PN6A69DA_full.jpg

By: Willy Wood

The regular signing date is still two months away. It is not too late for you to find the right college and program. In fact, many schools will have scholarship money and/or roster spots available well into the summer. At this point in the process, I suggest reaching out to schools that have reached out to you. Go through your old emails, letters of inquiry, questionnaires, and generic correspondences, and then create a list of every school that has contacted you. Reach out to these programs and start a dialogue if you haven't yet. You may be pleasantly surprised and find a good fit for you at a place you are not currently considering. Concentrate your efforts on programs that have shown an interest in you.

For more information on how to best navigate the recruiting process check out - https://www.fasttrackrecruiting.com/inside-the-huddle/2017/7/14/the-dos-and-dont-of-recruiting

Read More
Recruiting Advice Willy Wood Recruiting Advice Willy Wood

Recruiting Advice For Current Juniors

By - Willy Wood

You are already halfway through your junior year of high school and will be heading off to college in eight months. Many programs have completed their recruiting classes for this year and are now focusing their efforts on next year's class -- this year's juniors. As it is now permissible for college coaches to call juniors, the recruiting process has already begun. To ensure that you take full advantage of this process, here are a few suggestions to help you find the right fit for you. 

1. Cast A Wide Net

Your junior year is about seeing what's out there and what kind of school might be a good fit for you. If you have not yet done so create an expansive list of schools/programs that meet your specific needs and desires. Among factors to consider are affiliation (NCAA I, II, III, NAIA and JUCO), competitiveness of the program, cost of attendance, quality of education, geographical location, intended academic major, enrollment size, public vs private, and other factors that matter to you.   

Think about what may impact your athletic experience the most like coaching style, athlete retention, and success of the program. Determine if you are a good fit athletically -- many schools post their recruiting standards online.  

Know what the academic requirements are for the schools you are considering to determine if you are potentially admissible.  

Continually revise your list. During my coaching career, I often saw recruits close doors too early. They would rule out programs in their junior year of high school based on a variety of factors and then end up scrambling in the end when Plan A did not work out. Make sure to keep Plan B in play as to not have to settle for Plan C at the last minute.

2. Fill Out Online Recruiting Questionnaires

The online recruiting questionnaire is a good first and simple means to initiate communication with a program. It allows the coach to assess if you are a good fit for their program. In a recent interview with the Recruiting Code, Duke University head women's cross country coach Rhonda Riley was asked, "What are the important steps for an athlete to get noticed by you?" She responded, "The two ways to get on my radar are to fill out our online questionnaire and to follow up with an email. When a high school athlete takes the time to send an email with their contact information, personal best marks, academic information etc. it means they are serious about considering Duke as a potential university." Online recruiting questionnaires are typically very easy to find on individual schools' track and field websites.

3. Contact College Coaches

Over the span of my 30-year coaching career, I learned that communication is the most important element to reaching your goals. If you have not yet started -- start reaching out to college coaches from the schools on your list. You will be surprised at how effective personally reaching out to coaches will enhance your recruiting experience.  

Proofread every email before hitting send. A great deal of communication in the early phases of the recruiting process is going to be cut and paste on both sides, however, making a simple mistake can dehumanize the process and render the remainder of your communication less credible. Make sure you are addressing the proper institution and coach. I cannot tell you how many emails I received from recruits specifically addressed to a rival coach expressing their interest in a rival school.  

 Send updates on a regular basis.  Most coaches receive dozens of emails from recruits each day so it's important that you keep yourself on their radar.

4. Take The ACT / SAT

Register and take the SAT/ACT during your junior year. If you feel adequately prepared, I would suggest taking the test in the fall of your junior year. This will allow you plenty of time to take it for the second time in the spring. Everyone's test prep is going to vary based on their own strengths, weaknesses, schedule, and goals. At the very minimum, though, all students should try to put in 10 hours of focused test prep, at least to get familiar with the format and timing of the test. Realistically, you would need to put in much more time over a sustained period to do well.

However, if you are not ready to take the test do not view it as a test-run. Do not take the test until you have prepared to do so at a level that is reflective of your academic potential.

If you are considering attending a highly selective academic institution taking the test earlier will significantly enhance your recruitment. Most selective schools will not vigorously pursue a potential-student athlete without test scores to determine admissibility.

5. Utilize Unofficial Visits

Unofficial visits can help you gather significant information about individual programs and schools. This time will allow you an opportunity to meet the coach in person, tour the college, check out the athletic facilities, and possibly meet current team members.

Do your homework - know who and where you are visiting. Have a keen understanding of the unique strengths of each school and team, as it will show the respective coaching staff how serious you are about their program. Use this time to learn as much as you can about the program and coaching staff. Identify the factors that will be most important to you in determining if you will return for an official visit. Have a short list of specific questions ready that address the most critical factors in your college decision.

There is no imposed limit on the number of unofficial visits you may take, so take as many as possible. There is no better tool to help you hone in on the best school/program for you.

In summary:  

Your junior year is quickly passing and it is time to start seriously considering where you want to continue your academic and athletic pursuits. Do not be passive -- start reaching out to college coaches now. Be aggressive in your outreach and email every program that you are interested in, regardless of the perceived reach. Be your own greatest advocate and take charge of your future.

Read More
Recruiting Advice Willy Wood Recruiting Advice Willy Wood

Determine The Best Fit For You

normal.jpg

During your freshmen and sophomore years create an expansive list of schools/programs that meet your specific needs and desires. Among factors to consider are affiliation level (NCAA I, II, III, NAIA and JUCO), competitiveness of the program, cost of attendance, quality of education, geographical location, intended academic major, enrollment size, public vs private, and other factors that matter to YOU.

Do not be mesmerized by the name of a school. See beyond the prowess of their football and basketball programs or their academic reputation. Make sure the school you choose meets your needs for reasons beyond it simply being cool to tell the world you will be running or studying at a particular school. Remember, you have to live, study, train and compete there every day for four years.

Many brilliant scholars and successful professionals have attended state schools with less than brilliant academic reputations. Additionally, many NCAA mid-major athletes have claimed national championships on the team and individual level.

In fact, at this year's NCAA National Outdoor Track & Field Championships nearly 33% of the participants represented non-Power 5 schools - three were crowned NCAA National Champion and an additional 14 scored for their teams by placing in the top eight. Furthermore, two-time US Olympian and World Championships silver medalist, Nick Symmonds competed at the NCAA Division 3 level while in college.

Plain and simple, choose a school that you would be happy at without track and field - just in case your athletic career does not go as planned.

Read More
Coaching Willy Wood Coaching Willy Wood

Pre-Season Pole Vault Training - COLLEGE TRACK AND FIELD TRAINING

images.jpg

COLLEGE TRACK AND FIELD TRAINING -

BY BRANKO MIRIC APEX VAULTING

https://www.apexvaulting.com

Pre Season Training for Pole Vault.

Despite popular belief, pole vaulters cannot train like sprinters. There have been many pole vaulters from my club who have gone on to colleges where they would do sprint workouts and lifting sessions on Mondays Wednesdays and Fridays, and the pole vault sessions were relegated to Tuesdays and Thursdays which essentially should be recovery days. In the long run, this will cause little improvement in the vaulter’s technique, max efforts in grip, push, and pole stiffness, and most importantly lead to run-throughs. Below I have outlined a typical Pre or early season workout schedule that focuses on volume. But ultimately as the season goes on any jumping, sprinting, and lifting should be lower volume and higher intensity.

A word on intensity level in the pole vault. The way a coach can manage intensity and volume is by the approaches you have athletes take in practice. When in early season make sure to keep the intensity low with 1,2,3,4, and for the advanced 5 left approaches. At these length approaches athletes will not be hitting top end speed and you can prevent central nervous system fatigue while being able to do a higher volume of jumps 20-30 jumps in a session working out technical issues. I have even seen very fit athletic athletes take over 40 jumps in a session.

Once you are peaking later in the season you can use 6,7,8,9 or 10 lefts approaches and most athletes will take 7-20 jumps at most. These jumps would have a higher demand on the central nervous system, but certainly, the volume must be taken down. These jump sessions must be followed with at least three days of active rest before attempting to vault again from a full approach in order to allow the central nervous system time for a full recovery.

Early season phase.

Monday and Friday

Warm-up

Warm up jug focused on open strides

Running drills

B skip

Straight leg

Bounding

High knee but kicks

Baby hurdles

2’ apart walks

4’, 5’, 6’ apart runs

I sometimes throw in a 4 step jumping drill without a pole to teach the athlete how to jump up properly with a penultimate step.

Planting drills and Pole Runs

Jumping

Athletes will perform 20-30 jumps from a 1left, 2 left and 3 left approach doing various drills: take off only focused on pole speed and jumping up, swing to a sit focusing on keeping the pole speed up and getting the hips past the bottom arm through pulling and landing deep into the pit, and finally swing to the belly where the athlete continues pulling their hips past their bottom arm and then turning and pushing off the top.

After jumping is completed athletes can do a short spring workout

Sprints

3-5 sets of 3-5 40-60 meter sprints

Lifting

Deadlift

Box Squat

Bench

Pull-ups

We follow a linear periodization

3-5 sets of 8-12 reps for all lifts at 60-70% of the 1 rep max

Auxiliary lifts that can aid in the progression of the main lifts can and should be added for 3-5 sets of 6-8 reps

Wednesday

Wednesdays are run like Mondays and Fridays except the jumping should not be taken past a 1 left approach in order to save the CNS. Also, no sprinting and lifts should be done for 3 sets and be at least 5-10% easier than Monday’s lift.

Tuesday, Thursday, Saturday

Active recovery

Athletes should bike or jog for 15-20 min, and perform an abs circuit as well. Other restorative exercises like hypers and reverse hypers can also be done.

Sunday

Complete Rest

This, of course, is a quick overview of the system we utilize at Apex Vaulting. People can and should make adjustments to this system to fit their program, access to facilities, and specific situations.

Read More
Recruiting Advice Willy Wood Recruiting Advice Willy Wood

Be Sure That You Are Eligible To Run, Jump, Vault or Throw in College – COLLEGE TRACK AND FIELD RECRUITING

23472228_1582840545092713_6112117724596214656_n.jpg

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.

Read More
Coaching Willy Wood Coaching Willy Wood

SAMPLE NCAA I TRAINING SCHEDULE - COLLEGE TRACK AND FIELD TRAINING

Ed Cheserek

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

Read More
Recruiting Advice Willy Wood Recruiting Advice Willy Wood

WANT TO COMPETE IN COLLEGE TRACK & FIELD / CROSS COUNTRY? – COLLEGE TRACK AND FIELD RECRUITING

23754702_1589771197732981_7453748290313835732_n.jpg

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.

Read More
Recruiting Advice Willy Wood Recruiting Advice Willy Wood

How Difficult Is It To Run Track in College – College Track and Field Recruiting

College track and field recruiting

18527804_1506094326087470_6013452083533652672_n.jpg

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

DOwxKLsXUAAahtD.jpg
Read More