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WELCOME TO TEAM FLASH 2014  Practice is on for this evening (Tuesday)  J

Coach Willis

If storms arrive tomorrow "Tue", I will cancel practice.  We will practice Wed, Thur(5:30 pm to 7:12 pm) , and Sat (10:00 to noon) this week.  

Coach Willis

cwrun2@aol.com


All athletes in sprints, hurdles, jumps, throws, middle and long distance are to complete the following training phases at least twice during the weekdays and once on the weekends.

Phase 1: Warm up: slow run of 800 meters

Both rhythm skips (A and B) 4 sets each of 40 meters.  Dorsiflexion (pulling the toe-up) as you complete both skips.

Butt kicks 2 sets of 20 meters.

Legs kicks 2 sets of 20 meters.

Phase 2Pyramid Reps  2 to 3 sets ( run a 100 meters-five minutes rest, run 200 meters five min. rest, run 100 meters).  Ten minutes rest between each set.

Phase 3Fitness Circuit   Push-ups (3 sets of 5 to 15 reps with 30-60 seconds rest, depending on ability).

Lunges ( up to 4 sets of 15 performed with alternating legs).

Abdominal Crunches (up to 25 in sets of 6 to 8).  When conditioning the stomach muscles, you need to rise no more than 30-degrees off the ground.

Standing long jumps into sand or grass, or wrestling mats (up to 5 sets of 3 jumps with both feet together).

Phase 4Cool down  Jog five minutes, stretch ten minutes.

Click on the link below: TeamFlashVA Warm-up suits

http://teamstore.gtmsportswear.com/TeamFlash


To view the TENTATIVE season schedule click on the "schedule" tab.

PRACTICE IS HELD AT LAFAYETTE HIGH 4460 LONGHILL ROAD, WILLIAMSBURG VA ON TUESDAYS AND THURSDAYS FROM 5:30 TO 7:15.  REGISTRATION COST BREAKDOWN AND TEAM REGISTRATION FORMS ARE UNDER THE DOCUMENTS TAB.

Registration cost includes Team Flash Uniform Singlet.

 

Contact Coach Willis for more info. Cwrun2@aol.com

 

For over 15 years the  Team Flash Track Club has helped hundreds of Williamsburg area youth realize the enjoyment of running. Originally founded by Bernard Canady, Team Flash provides the opportunity for youth track athletes of all ages (6 thru 18) and skill levels to train and compete in track meets at the local, state, regional and national levels.

Our Mission
Our Mission is to encourage and help young people develop:

  1. Physically: by learning skills related to the sport of track and field and improving their physical conditioning.
  2. Emotionally: by building their feelings of self-esteem by recognizing their individual achievements.
  3. Socially: by having fun, forming bonds of friendships and learning good sportsmanship.
  4. Technically: by learning the fundamentals of track and field and following through to participate at the High School level.

Coaching Philosophy
Many people judge our athletic accomplishments by counting wins and losses.

Winning is important, however it is not our only goal. The emphasis on Team Flash is helping to develop solid, responsible athletes who are able to become upstanding citizens. When we, as coaches, can teach a group of individuals to care as much about each other as they do about themselves, we have truly created a winner!

Practice Site:

Lafayette High School
4460 Longhill Road/ Williamsburg, VA 23188

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