A Great Start | Coach Dusty

"Wow, what is this group?"
I heard this question asked by an adult passing by witnessing the first ever practice of the Delta Hawks Youth Racing Team. So great to see such a big turnout. We had 33 kids, ages 7 - 14 show up for our first practice. Today is an incredible day for these kids and for our community.  We want to thank each of you who came out and encourage you to come back and bring your friends. 

PARENTS
You have homework --
If you haven't, take some time to read the website. You'll find info on what a typical week looks like, how the age groups are broken up, what our race schedule is and much more. Second - communicate. If you have questions ask. I know new sports can be intimidating and sometimes there can be lingo and details that seem like a foreign language. I will do my best to catch myself and explain everything, but if I don't be sure to ask. Don't become frustrated with not understanding something about practice, races, training, etc. Just ask.

Week 1 (Jan. 28 - Feb. 3)
Monday
- All ages: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at The Boat House
- All ages: warmup, drills, workout, cooldown, stretch and strength
- Workout 20 minutes of  alternating 1 minute fast running and 1 minute easy running.
The workout this week is called a fartlek (yes, all of the kids will laugh). Fartlek is actually Swedish for "Speed Play". This type of training is an amazing way for the kids to get exposed to some more structured workouts without the intimidation of a track or intervals or timing them just yet. Keep in mind, we are just trying to build the foundation at this point.

Wednesday
-All ages: Rest Day (other sports ok)

Thursday
- Age 7/8 and All Kids New To The Sport: Rest Day (other sports ok)
- Age 9 - 14 that are not new to the sport: Easy 2 - 3 miles

Friday
Hawks Practice at 5:30pm at The Boat House
- All ages: warmup, drills, workout, cooldown, stretch and strength
- Age 7/8: 4 Loops (this will be a new loop I call the Big Swamp)
- Age 9/10: 5 - 6 Loops
- Age 11-14: 7-8 Loops
The focus of this practice will be really to learn our drills and start to teach this kids about proper running technique.

Saturday
- All ages: Rest Day (other sports ok)

Sunday
Hawks Practice at 10:00am at The Boat House
This Sunday practice will be held at 10:00am due to the Superbowl. Sundays will normally be at 3:00pm.
- All ages: warmup, drills, "LONG RUN", cooldown, stretch and strength
- Age 7/8: 3-4 Lake Loops (this is the loop we did at our first practice)
- Age 9/10: 4 - 5 Loops
- Age 11-14: 6 - 7 Loops

​GO HAWKS!!!!!