Marin Waves Track & Field Club LLC

WELCOME TO THE MARIN WAVES TRACK & FIELD CLUB HOME PAGE

SPECIALIZED TRACK, FIELD EVENT, SPORTS SPEED & AGILITY TRAINING FOR ALL LEVELS AND ABILITIES WELCOME!

1 CALIFORNIA HIGH SCHOOL STATE CHAMPION

1 U20 100M FINALIST 2024

1 CA HS WINTER CHAMP. CHAMPION GIRLS 60 METERS 2025

1 FASTEST HS FRESHMAN GIRL IN US 2023 100M*

6 YOUTH NATIONAL CHAMPION AWARDS

4 USATF MASTERS NATIONAL CHAMPIONS

9 NATIONAL JO RUNNER-UP AWARDS

14 AAU WEST COAST NATIONALS CHAMPIONS

35 JO/NB ALL-AMERICAN AWARDS

20 AAU NATIONAL INDOOR/OUTDOOR TOP 8 AWARDS

1 NCC WORLD MASTERS ATHLETICS CHAMPION

1 NCC WORLD MASTERS ATHLETICS RUNNER-UP

17 MASTERS USATF ALL-AMERICAN AWARDS

8 CIF STATE HIGH SCHOOL CHAMPIONSHIP MEDALS

4 U20 US CHAMPIONSHIPS QUALIFIER

CONGRATS ELLIE McCUSKEY-HAY

UNIVERSITY OF OREGON COMMIT

USATF JO ALL AMERICAN W17-18 HEPTATHLON 2026

CALIFORNIA HIGH SCHOOL STATE CHAMPION 2026- LONG JUMP

CCS CHAMPIONSHIPS 2026

100 METERS- 1ST PLACE (1ST CCS 4X CHAMPION)

LONG JUMP- 1ST PLACE

4X100M RELAY- 1ST PLACE (CCS MEET REORD)

4 x 400 METERS- 2ND PLACE

U20 US CHAMPIONSHIPS Long Jump Qualifier 2026

NEW BALANCE INDOOR NATIONALS ALL AMERICAN LONG JUMP 2026

USATF JO ALL AMERICAN W17-18 HEPTATHLON 2025

U20 US CHAMPIONSHIPS 100M Qualifier 2025

CIF STATE HIGH SCHOOL CHAMPIONSHIPS 2025

LONG JUMP- 4TH PLACE

100 METERS- 7TH PLACE

200 METERS- 8TH PLACE

CCS CHAMPIONSHIPS 2025

100 METERS- 1ST PLACE

200 METERS- 1ST PLACE

LONG JUMP- 3RD PLACE

4X100M RELAY- 5TH PLACE

U20 US CHAMPIONSHIPS 100M FINALIST 2024

CIF STATE HIGH SCHOOL CHAMPIONSHIPS 2024

LONG JUMP- 5TH PLACE

CCS CHAMPIONSHIPS 2024

100 METERS- 1ST PLACE

200 METERS- 3RD PLACE

LONG JUMP- 1ST PLACE

4X100M RELAY- 3RD PLACE

FASTEST FRESHMAN GIRL IN US 2023 100 METERS *

(*athletic.net rankings 2023, High School Season 2023)

U20 US CHAMPIONSHIPS 100M 2023

CIF STATE HIGH SCHOOL CHAMPIONSHIPS 2023

LONG JUMP- 6TH PLACE

100 METERS- 2ND PLACE

CCS CHAMPIONSHIPS 2023

100 METERS- 1ST PLACE

200 METERS- 1ST PLACE

LONG JUMP- 1ST PLACE

4X100M RELAY- 1ST PLACE

ELLIE McCUSKEY-HAY

CALIFORNIA STATE WINTER

CHAMPIONSHIP 2023

4TH PLACE

PENTATHLON

ELLIE McCUSKEY-HAY

AAU WEST COAST NATIONALS 2023

CHAMPION

G15-16 100m

G15-16 200m

G15-16 Long jump

G15-16 Javelin

JUSTIN SHERN

USATF REGION 14 XC

CHAMPIONSHIP 2022

CHAMPION

BOYS 13-14

EASY STEPS TO JOIN!! ALL LEVELS & ABILITIES WELCOME!

1. CLICK "CLUB REGISTRATION" BUTTON @ THE TOP OF THIS PAGE OR LINK DIRECTLY BELOW
2. COMPLETE MARIN WAVES TRACK CLUB REGISTRATION PAGE & CLICK SEND-
A THANK YOU FOR REGISTERING MESSAGE WILL APPEAR
COMPLETE STEPS 3,4,5,6 IF YOU PLAN ON OR MAY BE COMPETING IN MEETS, SKIP TO STEP 7 IF TRAINING ONLY

Competing in meets-
3. CONTINUE FROM "CLUB REGISTRATION" PAGE
4. CLICK RED HIGHLIGHTED USATF.ORG LINK BELOW MARIN WAVES REGISTRATION FORM
5. COMPLETE USATF REGISTRATION- ENTER #333 FOR MARIN WAVES TRACK CLUB IN CLUB DESIGNATION BOX
6. A PHOTO OF BIRTH CERTIFICATE OR PASSPORT WILL BE NEEDED FOR REGISTRATION ONLINE

7. PLEASE READ "PARTICIPANT GUIDE" FOR CLUB INFORMATION & DETAILS
8. ATTEND TRAINING SESSIONS- DAYS/TIMES/LOCATIONS LISTED ON "PRACTICE SCHEDULE" PAGE, PRIVATE SCHEDULE AVAILABLE BY CLICKING "PRIVATE SCHEDULE" BUTTON AT TOP (CALENDAR @ BOTTOM OF PAGE)
- TRAINING SESSION GEAR IS RUNNING SHOES, ATHLETIC SOCKS, T-SHIRT/SWEATSHIRT, & SHORTS/SWEATPANTS
*PLEASE BRING PER SESSION OR PACKAGE PAYMENT TO SESSION OR SEND PAYMENT PRIOR TO SESSION. PAYMENT OPTIONS- VENMO: @David-Hay-32, ZELLE: 415-272-1225, CASH, OR CHECKS MADE OUT TO: MARIN WAVES TRACK CLUB- THANK YOU!
9. SEE YOU AT THE TRACK! WELCOME TO THE WAVES!!

CLUB MISSION STATEMENT:

The Marin Waves Track & Field Club LLC is designed to provide specialized training in a variety of track and field events, as well as provide athletes in all sports training for increased agility, power, and speed. Individualized training programs are created to suit the goals and interests of each athlete, while enjoying a fun and supportive team atmosphere.

The club is designed for youth level, high school, open, and master’s athletes interested in improving their skills. Athletes are taught a variety of sports topics including proper warm-up/ game preparation, correct event mechanics, race strategies, mental preparation, training schedules, and strength development.

Learn More

Club Information

Club Founder/Head Coach: David Hay

Team Name (Location): Marin Waves® Track & Field Club (San Rafael, CA)

Club Founder/Head Coach: David Hay

B.S.: Ithaca College
M.A.: San Jose State University
CA Teaching Credential: Clear Level
USATF Level 2 Certified- Jumps

Club Founded: 2007

Club Founder/Head Coach: David Hay

Ability Levels: Beginners - Advanced/ Elite

Age Groups:

Youth (6-14)
High School (15-18)
Open (19-39)
Masters (40+)

Ability Levels: Beginners - Advanced/ Elite

USA Track and Field Club: #38-0333, USA Track & Field Pacific Association

Ability Levels: Beginners - Advanced/ Elite

AAU Track and Field: W34ATF, District-Pacific

USA Track and Field Club: #38-0333, USA Track & Field Pacific Association

Marin Waves Articles

Marin Waves Marin Independent Journal Article 7/21/2018:

Track: Racewalkers Leading the Way for Marin Waves

By Aaron Young

Marin Independent Journal

Marin Waves Marin Independent Journal Article 7/24/2017:

Marin Waves Trio Set To Challenge For All American Status At Junior Olympics Nationals

By Julia Scharf

Marin Independent Journal

Marin Waves Marin Independent Journal Article 7/24/2016:

Marin Waves Runners Competing in New Event at Nationals

By Gregory Block

Marin Independent Journal

Marin Waves Marin Independent Journal Article 7/27/2015:

Tiburon Decathlete Leads Strong Surge of Waves at Junior Olympics

By Adam Kreitzman

Marin Independent Journal

Youth Levels: 2025

Fall Session 1 XC/Track & Field Training Available

Youth Levels: 2025

GROUP 1: 2017 or later+
GROUP 2: 2016-2015
GROUP 3: 2014-2013
GROUP 4: 2012-2011
GROUP 5: 2010-2009
GROUP 6: 2008-2007*

*Athletes who are still 18 through the final day of the USATF National Junior Olympic Track and Field Championships are eligible to compete in the Group 6 Men's or Women's division through that meet. This extended eligibility does not apply to cross country events.

Open Division (19-29 years Track and Field, 19 - 39 yrs. Long-Distance Running and XC)

Masters Division (30+ years Track and Field, 40+ years Long-Distance Running and XC)

Specializations

Fall Session 1 XC/Track & Field Training Available

Youth Levels: 2025

Individual/Team Track and Field
Cross Country Running
Distance/Trail Running
Fitness Training/Running
Road Race Training (5K, 10K, Etc.)
Speed and Agility Training for All Sports
Football Combine Training

Fall Session 1 XC/Track & Field Training Available

Cross Country Training
Track and Field Events
Speed and Agility Training for All Sports
Distance/ Trail Running
Fitness Training/ Running
Road Race Training (5K, 10K, Etc.)
Football Combine Training

Individual Training Plans: Email Training Plans 2025

Fall Session 1 XC/Track & Field Training Available

FALL SESSION 1 XC/TRACK & FIELD/

SPEED TRAINING SEASON 2025

($90 per week/$360 per month)

Includes:- Weekly written emailed workouts for 7 days- 1 Check-in per week via email or text. Available for Fall Session 1 XC/Track & Field/Speed Training starting: Monday, August 18, 2025*

Other options-

Per day option= $15 per day

Includes: warm-up, workout, cool-down for day

Designed for those who would like to supplement their Marin Waves workouts or those who want a programand coaching, but can not attend Marin Waves practices (i.e.- distance learning).

Sample Workout Sessions

Individual Training Plans: Email Training Plans 2025

Sample Workout Sessions

Note: This is an example only. Workout sessions vary according to age, ability, fitness level, experience level, time of the season, event, etc.

Track & Field Training

Warm-Up Jog
Flexibility/ Muscle Activation

Arm Swings
Arm Circles
Neck Movements
Trunk Bends
Windmills
Toe Walks
Heels Walks
Knee Step-Overs

Dynamic Drills

Sliding
Grapevine
Mummy Drills
Knee-to-Chest
High-Knee Skipping
Skip-Twist
Backwards Running
Quick Steps

Warm-Up Sprints

2x 70M at 60 to 70% Max.
2x 70M at 70 to 80% Max.
2x 70M at 75 to 85% Max.
2 X 70m at 90 to 100% Max.

Track Workout

2x 400M at 85% Max.
2x 300M at 85 to 90% Max.
2x 200M at 90 to 95% Max.
2x 110M at 95 to 100% Max.

Field Workout (Shot-Put)

Speed Slides x10
Shadow Throws x6
Regular Throws x6
Upper-Body Fitness Workout, 4x 40M Sprints
Cool-Down Jog
Stretching

Cross Country Training

Individual Training Plans: Email Training Plans 2025

Sample Workout Sessions

Warm-Up Jog
Flexibility/ Muscle Activation

Arm Swings
Arm Circles
Trunk Turns
Windmills
Toe Walks
Heels Walks
Knee Step-Overs
Leg Swings

Dynamic Drills

Sliding
Grapevine
Mummy Drills
Knee-to-Chest
Backward Running
Quick Steps
High-Knees
Knee Step-Overs

20 to 30 Minute Run at 60 to 75% Max. With 4x 30 Second Pick-Up Runs at 85 to 95% Max.
2 to 4x 200M Sprints at 85 to Max.%
Cool-Down Jog
Stretching

Speed and Agility Training for All Sports

Other Types of Training/ Devices used in Training

Warm-Up Jog
Flexibility/ Muscle Activation

Arm Swings
Arm Circles
Trunk Turns
Windmills
Toe Walks
Heels Walks
Knee Step-Overs
Fence Drills

Dynamic Drills

Sliding
Grapevine
Mummy Drills
Knee-to-Chest
High-Knee Skipping
Backward Running
Quick Steps
Knee Step-Overs

Warm-Up Sprints

2x 70M at 60 to 70% Max.
2x 70M at 70 to 80% Max.
2x 70M at 75 to 85% Max.
2x 70M at 90 to 100% Max.

Workout

2 to 3x 200M at 85 to 90% Max.
2 to 3x 150M at 90 to 95% Max.
2x 100M at 90 to 100% Max.
2x 60M at 95 to 100% Max.

Cool-Down Jog
Stretching

Other Types of Training/ Devices used in Training

Speed Band
Plyometrics

Speed Ladder
Hill Sprints
Parachute Resistance Running
Cone Agility Drills
Agility Ball
Starts

Starting Blocks
Standing Starts

Medicine Ball Training
Abdominal/ Core Training
Fitness Circuit Training
Upper/ Lower-Body Strength Training
Resistance Bands
Sled Pulls

Track Event/ Sports Training and Competition Available

David Hay of the Marin Waves Track & Field Club is a proud supporter of the USATF Foundation.

Sprints/ Relays
Shot-Put
Discus
Javelin
Middle/ Long-Distance Running
Cross Country Running
Hurdles
Long Jump
Triple Jump
High Jump
Agility/ Speed/ Strength /Power Training
Sport Specific Training
Football Combine Training

David Hay of the Marin Waves Track & Field Club is a proud supporter of the USATF Foundation.

To learn more or to make a donation, click here:

www.usatffoundation.org

Marin Waves Track & Field Club

Marin Waves Track & Field Club

WELCOME TO THE MARIN WAVES TRACK & FIELD CLUB HOME PAGE

A USATF/AAU YOUTH-MASTERS TRACK AND FIELD CLUB EST. 2007

CONGRATS ELLIE McCUSKEY-HAY

ELLIE McCUSKEY-HAY INTERVIEW- STANFORD INVITATIONAL 2024

ELLIE McCUSKEY-HAY NEW BALANCE ALL AMERICAN 2026 LONG JUMP & USATF JO ALL AMERICAN 2025 HEPTATHLON

PAST & PRESENT HIGH SCHOOL ATHLETES THROUGHOUT THE BAY AREA

Open Registration

CURRENT SEASON: SPRING 2026

EASY STEPS TO JOIN!! ALL LEVELS & ABILITIES WELCOME!

CLUB MISSION STATEMENT:

Sign Up For Our Newsletter

Weekly Newsletter

Club Information

Club Founder/Head Coach: David Hay

Club Founder/Head Coach: David Hay

Club Founder/Head Coach: David Hay

Club Founder/Head Coach: David Hay

Club Founder/Head Coach: David Hay

Club Founded: 2007

Club Founder/Head Coach: David Hay

Ability Levels: Beginners - Advanced/ Elite

Ability Levels: Beginners - Advanced/ Elite

USA Track and Field Club: #38-0333, USA Track & Field Pacific Association

Ability Levels: Beginners - Advanced/ Elite

AAU Track and Field: W34ATF, District-Pacific

USA Track and Field Club: #38-0333, USA Track & Field Pacific Association

USA Track and Field Club: #38-0333, USA Track & Field Pacific Association

USA Track and Field Club: #38-0333, USA Track & Field Pacific Association

USA Track and Field Club: #38-0333, USA Track & Field Pacific Association

USA Track and Field Club: #38-0333, USA Track & Field Pacific Association

Drew Fisher at AAU Nationals 2019

Dominic Quek at USATF XC Championships 2018

Marin Waves Articles

Marin Waves Marin Independent Journal Article 7/21/2018:

Marin Waves Marin Independent Journal Article 7/24/2017:

Marin Waves Marin Independent Journal Article 7/24/2016:

Marin Waves Marin Independent Journal Article 7/27/2015:

Youth Levels: 2025

Fall Session 1 XC/Track & Field Training Available

Youth Levels: 2025

Specializations

Fall Session 1 XC/Track & Field Training Available

Youth Levels: 2025

Fall Session 1 XC/Track & Field Training Available

Fall Session 1 XC/Track & Field Training Available

Fall Session 1 XC/Track & Field Training Available

Individual Training Plans: Email Training Plans 2025

Individual Training Plans: Email Training Plans 2025

Fall Session 1 XC/Track & Field Training Available

Sample Workout Sessions

Individual Training Plans: Email Training Plans 2025

Sample Workout Sessions

Cross Country Training

Individual Training Plans: Email Training Plans 2025

Sample Workout Sessions

Speed and Agility Training for All Sports

Other Types of Training/ Devices used in Training

Other Types of Training/ Devices used in Training

Other Types of Training/ Devices used in Training

Other Types of Training/ Devices used in Training

Other Types of Training/ Devices used in Training

Track Event/ Sports Training and Competition Available

David Hay of the Marin Waves Track & Field Club is a proud supporter of the USATF Foundation.

David Hay of the Marin Waves Track & Field Club is a proud supporter of the USATF Foundation.

David Hay of the Marin Waves Track & Field Club is a proud supporter of the USATF Foundation.

David Hay of the Marin Waves Track & Field Club is a proud supporter of the USATF Foundation.

David Hay of the Marin Waves Track & Field Club is a proud supporter of the USATF Foundation.