MARIN WAVES® Track & Field Club
est. 2007
est. 2007Extreme Sports Team
WELCOME TO THE MARIN WAVES TRACK & FIELD CLUB HOME PAGE
A USATF/AAU YOUTH-MASTERS TRACK & FIELD CLUB EST. 2007
SPECIALIZED TRACK, FIELD EVENT, SPORTS SPEED & AGILITY TRAINING FOR ALL LEVELS AND ABILITIES
6 YOUTH NATIONAL CHAMPION AWARDS
4 USATF MASTERS NATIONAL CHAMPIONS
8 NATIONAL JO RUNNER-UP AWARDS
7 AAU WEST COAST NATIONALS CHAMPIONS
28 JO 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
3 NATIONAL JO CROSS COUNTRY QUALIFIERS 2019
18 NATIONAL JO USATF/AAU TRACK & FIELD QUALIFIERS 2019
B9-10 3K XC 2019
LUCUS BAYON ADELINE JOHNSON
B7-8 JAVELIN 2019 G15-16 3000M RW 2019
NATIONAL CHAMPION NATIONAL CHAMPION
WILLIAM HOLDEN-WINGATE SEAN HUCKLEBERRY
B15-16 DECATHLON 2019 B15-16 3000M RW 2019
B15-16 TRIPLE JUMP 2019
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CLUB MISSION STATEMENT:
The Marin Waves Track and Field Club is designed to provide specialized training in a variety of track & 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 masters athletes interested in improving their skills. Athletes are taught a variety of sport topics including proper warm-up/game preparation, correct event mechanics, race strategies, mental preparation, training schedules, and strength development. We are supporters of the USA Track & Field WIN WITH INTEGRITY Program. Click HERE to learn more
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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-
YOU WILL RECEIVE EMAIL CONFIRMATION- YOU WILL BE RETURNED TO HOME PAGE
COMPLETE STEPS 3,4,5,6 IF YOU PLAN ON OR MAY BE COMPETING IN MEETS, SKIP TO STEP 7 IF TRAINING ONLY
3. FROM HOME PAGE RETURN TO THE "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. EMAIL PHOTO OF BIRTH CERTIFICATE TO HEIKEMANSOOR@AOL.COM, LIST NAME & MARIN WAVES TRACK CLUB ON EMAIL!
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- CASH OR CHECKS MADE OUT TO: MARIN WAVES TRACK CLUB, CAN ALSO SEND A SQUARE CASH REQUEST TO YOUR EMAIL ADDRESS IF YOU PREFER ONLINE PAYMENTS- THANK YOU!
9. SEE YOU AT THE TRACK! WELCOME TO THE WAVES!!
REGISTER NOW - CLICK HERE - WINTER TRACK & FIELD/
SPEED TRAINING SEASON 2021!
GO WAVES!
CLICK HERE TO VISIT OUR WAVES TEAM STORE
Club Information
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
Club Founded: 2007
Age Groups:
Youth (6-14)
High School (15-18)
Open (19-39)
Masters (40+)
Ability Levels: Beginners - Advanced/Elite
AAU Track & Field Club: WYBYFY, District- Pacific
USA Track & Field Club: #38-0333, Pacific Association USA Track & Field
DREW FISHER @ AAU NATIONALS 2019
DOMINIC QUEK @ USATF XC
CHAMPIONSHIPS 2018
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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 INDEPENT 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
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Youth Levels: 2021
GROUP 1: 2013 or later+
GROUP 2: 2011-2012
GROUP 3: 2009-2010
GROUP 4: 2007-2008
GROUP 5: 2005-2006
GROUP 6: 2003-2004*
*Athletes who are still 18 through the final day of the USATF National Junior Olympic Track & 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 yrs. - 29 yrs Track & Field, 19 - 39 yrs. Long Distance Running & X-C)
Masters Division (30+ yrs. Track & Field, 40+ yrs. Long Distance Running & X-C)
SPECIALIZATIONS:
Individual/Team Track & Field
Cross Country Running
Distance/Trail Running
Fitness Training/Running
Road Race Training (5k, 10k, etc.)
Speed & Agility Training for All Sports
Football Combine Training
WINTER TRACK/SPEED TRAINING TRAINING AVAILABLE:
Track & Field Events
Speed & Agility Training For All Sports
Cross Country Running
Distance/Trail Running
Fitness Training/Running
Road Race Training (5k, 10k, etc.)
Football Combine Training
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emwavescoach: Personal Email Coaching Program 2021
(CLICK HERE TO REGISTER FOR emwavescoach, LIMITED AVAILIBILITY, SIGN-UP NOW!)
emwavescoach: Personal Email Coaching Program 2020 (3 emails per week) LIMITED AVAILABILITY: 1st come, 1st serve!
Available starting Monday, January 4, 2021
Designed for those who would like to supplement their Marin Waves workouts or those
who want a program and coaching, but can not attend Marin Waves practices.
(i.e.- distance learners)
Consultation email (free one time): discuss goals, events, basic info. & overall plan.
1st email each week: lists workouts for Mon.-Wed. developed according to your events, goals, & personal factors.
2nd email each week: mid-week email with workouts for Thu.-Fri., mid-week thoughts, ideas, and adjustments according to feedback.
3rd email each week: review of work completed and adjustments if needed, list of running events/meets available, possible weekend workouts, & final thoughts.
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Sample Workout Sessions: (Note: example only, workouts sessions vary according to age, ability, fitness level, experience level, time of season, event, etc.)
Track & Field Training:
Warm-up jog
Flexibility/Muscle Activation (Arm swings, arm circles, neck movements, trunk bends, windmills, toe walk, heels walk, knee step overs)
Dynamic Drills (Sliding, grapevine, mummy drills, knee to chest, high knee skipping, skip twist, backwards running, quick steps)
Warm-up Sprints: 2 x 70m @ 60-70% max., 2 x 70m @ 70-80% max., 2 x 70m @ 75-85% max., 2 x 70m @ 90-100% max.
Track Workout: 2 x 400m @ 85% max., 2 x 300m @ 85-90% max., 2 x 200m @ 90-95% max., 2 x 110m @ 95-100% max.
Field Workout (Shot Put): Speed slides x 10, shadow throws x 6, Regular throws x 6, Upper-body Fitness Workout, 4 x 40m sprints
Cool-down jog
Stretching
Cross Country Training:
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, backwards running, quick steps, high knees, knee step overs)
20-30 minute run @ 60-75% max. with 4 x 30 second pick-up runs at 85-95% max.
2-4 x 200 meter sprints @ 85-max.%
Cool-down jog
Stretching
Speed & Agility Training for All Sports:
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, backwards running, quick steps, knee step overs)
Warm-up Sprints: 2 x 70m @ 60-70% max., 2 x 70m @ 70-80% max., 2 x 70m @ 75-85% max., 2 x 70m @ 90-100% max.
Workout: 2-3 x 200m @ 85-90% max., 2-3 x 150m @ 90-95% max., 2 x 100m @ 90-100% max., 2 x 60m @ 95-100% max.
Cool-down jog
Stretching
Other Types of Training/Devices used in Training:
Speed band
Plyometrics: single foot/double feet jumps, cones, hurdles, boxes, medicine ball, bleachers
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
The Marin Waves Track & Field Club is a The Marin Waves is an official AAU Club
Speed & Agility Training For All Sports
Cross Country Running
Distance/Trail Running
Fitness Training/Running
Road Race Training (5k, 10k, etc.)
Football Combine Training
_____________________________________________________________________
emwavescoach: Personal Email Coaching Program 2021
(CLICK HERE TO REGISTER FOR emwavescoach, LIMITED AVAILIBILITY, SIGN-UP NOW!)
emwavescoach: Personal Email Coaching Program 2020 (3 emails per week) LIMITED AVAILABILITY: 1st come, 1st serve!
Available starting Monday, January 4, 2021
Designed for those who would like to supplement their Marin Waves workouts or those
who want a program and coaching, but can not attend Marin Waves practices.
(i.e.- distance learners)
Consultation email (free one time): discuss goals, events, basic info. & overall plan.
1st email each week: lists workouts for Mon.-Wed. developed according to your events, goals, & personal factors.
2nd email each week: mid-week email with workouts for Thu.-Fri., mid-week thoughts, ideas, and adjustments according to feedback.
3rd email each week: review of work completed and adjustments if needed, list of running events/meets available, possible weekend workouts, & final thoughts.
________________________________________________________________________________________________________
Sample Workout Sessions: (Note: example only, workouts sessions vary according to age, ability, fitness level, experience level, time of season, event, etc.)
Track & Field Training:
Warm-up jog
Flexibility/Muscle Activation (Arm swings, arm circles, neck movements, trunk bends, windmills, toe walk, heels walk, knee step overs)
Dynamic Drills (Sliding, grapevine, mummy drills, knee to chest, high knee skipping, skip twist, backwards running, quick steps)
Warm-up Sprints: 2 x 70m @ 60-70% max., 2 x 70m @ 70-80% max., 2 x 70m @ 75-85% max., 2 x 70m @ 90-100% max.
Track Workout: 2 x 400m @ 85% max., 2 x 300m @ 85-90% max., 2 x 200m @ 90-95% max., 2 x 110m @ 95-100% max.
Field Workout (Shot Put): Speed slides x 10, shadow throws x 6, Regular throws x 6, Upper-body Fitness Workout, 4 x 40m sprints
Cool-down jog
Stretching
Cross Country Training:
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, backwards running, quick steps, high knees, knee step overs)
20-30 minute run @ 60-75% max. with 4 x 30 second pick-up runs at 85-95% max.
2-4 x 200 meter sprints @ 85-max.%
Cool-down jog
Stretching
Speed & Agility Training for All Sports:
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, backwards running, quick steps, knee step overs)
Warm-up Sprints: 2 x 70m @ 60-70% max., 2 x 70m @ 70-80% max., 2 x 70m @ 75-85% max., 2 x 70m @ 90-100% max.
Workout: 2-3 x 200m @ 85-90% max., 2-3 x 150m @ 90-95% max., 2 x 100m @ 90-100% max., 2 x 60m @ 95-100% max.
Cool-down jog
Stretching
Other Types of Training/Devices used in Training:
Speed band
Plyometrics: single foot/double feet jumps, cones, hurdles, boxes, medicine ball, bleachers
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
The Marin Waves Track & Field Club is a The Marin Waves is an official AAU Club
Track Event/Sports Training and Competition Available:
- 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
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David Hay of the Marin Waves Track & Field Club is a Proud Supporter of the USATF Foundation. To learn more & make a donation click here:www.usatffoundation.org
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Copyright . Marin Waves Track & Field Club. All rights reserved.
