News and Announcements

February 27, 2017  

 

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 Left leg than switch to right leg.

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.

D.    We are transitioning into our Competition Phase, and this shall assist us in setting the basis for our Development Program.

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

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

3.     Importance factor: We want out athletes to see great performances and  emulate them.
 

II. The above drills must be performed Mondays, Wednesdays, Friday and Saturdays.

A. Does any parent or athlete have questions?

B. Parents and athletes can contact Coaches Griffin (254-291-1757) or any the Five Hill Track Coaches for specific videos and if you have any questions.

“Train Hard, Eat Right, Hydrate!!!

Coach Griffin    

 

Hello Jack Rabbits, were are fresh of the heels of our wonderful experience in Houston, Texas competiting at the Carl Lewis Invitational and Joe Deloach Youth Meet.  Our offseason training (Oct - Dec 16) proved our vision to perfect our athletes performances is moving in the progressive direction of our Goal of Performances.  We are ready to improve all aspects of our 2016 compaign.

For starters, we are practicing on Mondays, Tuesdays, Thursday and Fridays at 6:30 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 XX, XX, and March XX, 2018 beginning at 1:00 pm to 3:00 pm.  Please bring a snack and plenty of water; no fruit sport drinks, just good ole fashion water.

Our 2017 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 

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Race Preparation

Posted by Robert Griffin, Jr at Feb 26, 2017 4:00PM PST ( 0 Comments )

The following is for the athlete and their parent(s).  When we are at track meeets; it is imperative that your child(ren) are not playing under bleachers and resting under a tent where restis needed before their competitive race/events.  The coaches shall provide direction and information 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 for Sprinters/Hurdlers/Jumpers/Trhowers and 1200m for Middle and Long Distance Runners before the first race of the day.

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

B.     Stretching

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

2.      Legs - Forward Lunge Stretch is efficient and practical when hurdles are not available.  Toe Touchses for 30 seconds for Hamstring and Quadricep Stretch. 

3.      Calves – Assume push up position

a.       Place left big toe on right heel.

b.      Flex right foot back and hold for 20 to 30 seconds and you shall feel the right calve muscle stretch.

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

4.  Arms - Overhead Pull, Chest Stretch and Upper Back Stretch 

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. Left leg and then switch to the right leg for 2 Sets. 

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

5.      Swings Legs outward and inward 20 times.  Left leg ans then switch to the right leg for 30 seconds.

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 standing 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/jumpers and hurdlers).

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 legs of strength on race day.

 

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Posted by Jadah OQuain at Jan 3, 2015 4:00PM PST ( 0 Comments )

IT’S TIME TO INCREASE THE INTENSITY: ADDING MONDAY’S !

*Alert

       Time change to 6:15, please be on time
       Hurdlers need to arrive at 6:00 to set up hurdles

Monday:         6:15-8:00pm      @ Hood Stadium

Tuesday:        6:15-8:00pm      @ Hood Stadium

Thursday:      6:15-8:00pm      @ Hood Stadium

Saturday:       10:00-12:00pm  @ West Fort Hood Gym (13yr. and older)

  

SEE YOU THERE:  TEAM MANAGERS MONTHLY PARENT MEETING

 

  •          Thursday, Jan  8, 2015  @ 6:45 /Hood Stadium Bleachers

o   2015 Season Operating Procedures and Guidelines

o   Athlete assessment and training data information 

 

INDOOR ATHLETES: ARE YOU READY FOR CARL LEWIS?

*Alert

·      If you are going to Carl Lewis: Please Contact TM/Coach Wanda ASAP (254) 285-4342

·      Registration Payment is due by end of practice; Monday, Jan 12, 2015 to Administrator Shanell Wilson. 

2014 Carl Lewis Results:

http://www.directathletics.com/results/track/31710.html

Meet Information Link:

http://www.xtremeforcetrackclub.org/uncategorized/2015-carl-lewis-high-school-invitational-meet-information/

  •         Entry Fee: $20.00 per athlete/per event.
  •        Qualifying Procedures: Please look at page 2 on the Meet Website and familiarize yourself with qualifying procedures for your race.  

 

WHERE U GOING? HOW DO U GET THERE?

These are the questions you should be asking your coach.  Do you know what a GP(Goal Of Performance ) is or what your GP is for your event?  “ASK” your Coach! 

All coaches have been well trained by HC Robert Griffin, AAU Double Goal Certified, and have a wealth of experience on and off the track to share with you. If you ask enough you’ll discover the ‘ATHLETE” from days gone by….

I challenge you to “ASK” questions, Know your GP, Know your Race and What it takes to be number “1”. 

  

THE WEATHER IS CHANGING: FEELS LIKE WINTER IN TEXAS!

      ATHLETE:  “HEY COACH!, IT’S SO COLD I CAN’T FEEL MY FACE”

      COACH:   IT’S ONLY COLD, IF YOUR STANDING STILL!

If you wait for perfect conditions we will never get anything done…TM’sWanda/Tomlin  

Team Managers have a plan in place for warmth from the cold. Come dressed in layers and hydrated ready to train. 

 

 

See You On The Track

Author: TM Coach Wanda

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Posted by Jadah OQuain at Nov 17, 2014 4:00PM PST ( 0 Comments )

November 16-23, 2014: 5 Hills Weekly Newsletter

 

 

HIGH SCHOOL ATHLETES: THIS MEET IS FOR YOU!

If you are currently enrolled in 9, 10, 11, or 12th grade you can compete in this meet. There is approximately 8 weeks to train and prepare for competition

Please contact Team Manager Coach Tomlin @ (270) 312-5493 or 5433 today to start your training regiment.

 

2015 TEXAS A&M HIGH SCHOOL INDOOR CLASSIC

Gilliam Indoor Track Stadium at the McFerrin Athletic Center

College Station, TX

Friday-Saturday, January 9-10, 2015

http://www.12thman.com/pdf9/2956610.pdf?DB_OEM_ID=27300

 

  

 

WREATHS FOR VETS PART 1!

Killeen Special Events Center: 3601 S. WS Young

Saturday, November 22 @ 10:00 am

 

It is time again for us to support our community with our time.  Part 1, of the Wreaths for Vets consists of fluffing the wreaths for preparation of laying them. It will take about an hour of your time. We will meet at 9:30. Please wear team shirt or blue/gold for event.

POC: Culture Keeper Omekia Tomlin (270) 312-5433

 

 

5HUFF CHRISTMAS TOY DRIVE

November 19-December 15

It’s time to look beyond us and give open hearted to those less fortunate. This holiday season many families will struggle to provide the basic needs and extras for their children due to hardships and trials in life. Please take a moment while out doing your Christmas shopping and think of these families by donating a 5.00-10.00 dollar toy for a girl or boy. Your gift will mean way more than the monetary value assigned. 

Donation box will be at each practice in the stands.

POC: Jackie Jonhnson (254) 423-5231

 

 

REGISTRATION! REGISTRATION! REGISTRATION!

Hood Stadium @ 6:30-7:30 PM

 

Registration opened  on November 4th and runs until the team reaches 40 strong.  You will need your athletes Birth Certificate and the following Registration Fees:  First Come First Serve…….

 

All athletes who have been on the team for 3 years or more:

1st Athlete -  $20.00

2nd Athlete-  $15.00

3rd Athlete -  $10.00

4th and Additional Athlete is FREE.

 

 

All athletes who have been on the team for 2 years or less:

1st Athlete -  $50.00

2nd Athlete-  $35.00

3rd Athlete -  $20.00

4th and Additional Athlete is FREE.

 

AAU Fee: $ 14.00