High School Training
SPEED AND POWER EVENTS
(SPRINTS 60m - 400m, JUMPS (long, triple, high), HURDLES, POLE VAULT)
Athletes at all levels work with the coaches to identify goals and create individualized annual and long term training plans designed to promote peak performances at major competitions both within the year and beyond.
Speed/Power athlete training begins in September with the fall/winter general preparation phase for sprinters,, hurdlers and jumpers. Until January/February, training focuses on general conditioning with strength, speed and explosive power development through weight + medicine ball training, plyometrics, core work, circuits, hills, mobility and specific skill development.
Training becomes more event-specific in late winter/early spring as competition season approaches. After the high school season, club members compete at the club, provincial, national, and international levels throughout the summer, before a break in late August/ September.
Speed / power training is formally held three times per week in the Fall and Winter (refer to Training Schedule page) and more frequently, according to event and individual needs in the early spring and summer. Attendance is not mandatory. High performance athletes usually participate in a strength program which involves additional training time.
FUNCTIONAL TRAINING FOR YOUNG TEENS
Ideal for throwers and jumpers this part indoor and part outdoor program focuses on age-appropriate strength, speed and explosive power development as well as agility, balance, coordination, and flexibility through a variety of challenging and fun plyometrics, multithrows, and weight-lifting exercises (and more). The program introduces athletes to principles of planning, self-assessment, and the basics of periodization leading toward peak performance.
Athletes will also be strongly encouraged to pick an event area and train with event-specific coaches in sprints, jumps, throws and/or hurdles in conjunction with this program.
Coached by Phillip Vannini.
MIDDLE AND LONG DISTANCE EVENTS
(400m - 5000m, STEEPLECHASE, CROSS COUNTRY))
The Midget, Youth and Junior track and field program begins after the cross country season (September - November) and then continues on in the form of more track-oriented training throughout the rest of the year. Athletes typically take a short break in between cross country and track seasons to recover.
During the fall, group distance runs, fartlek, hills, circuit-training and interval type activities are used to develop the endurance and power required for the track. Over the winter, speedwork and more structured track sessions are used to prepare the athletes for the track season. Athletes are encouraged to run the full range of events from 400m to 3000m and 5000m (depending on their age) as well as steeplechase.
Three workouts are offered per week with athletes adding their own workouts in the form of distance runs as they become more physically able to do so.
High Performance Endurance Training
The Club stresses improvement at all levels and welcomes anyone regardless of their athletic background. The Club provides coaching for the athlete to achieve their own personal running goals. As the ability of the athlete develops, and more specialized guidance becomes necessary, individualized programs can be tailored to each athlete. Such a decision is at the discretion of individual coaches and the Club's management.
In many cases, different age groupings will have the same coach and follow similar schedules, but that need not mean all groups train together. We make an effort as a Club to separate athletes of different ability levels and ages where appropriate, and combine groups where mutually beneficial arrangements are possible.
THROWS - DISCUS, JAVELIN, SHOT PUT, HAMMER THROW
High school athletes interested in throws are encouraged to train through the fall/winter by registering for the fall/winter conditioning season. Practices begin in mid-October (exact dates TBA.) Fall/winter training focuses on strength, power and technique development that will lay the foundation for the competitive spring/summer season. Throwers are encouraged to join the speed and power group to supplement their training. Multi-event athletes (pentathletes, decathletes) will also train with this group.
JUMPS - HIGH JUMP, LONG JUMP, TRIPLE JUMP, POLE VAULT
Jumps athletes typically train with the Speed & Power group for the fall/winter conditioning season. Come Spring, athletes will train with jump-specific coaches to prepare for the competition season.
Any questions about the suitability of any of the above programs to the athlete are done on a case by case basis by Coaches. Contact for information.
Congratulations to these and ALL NTFC athletes for great performances at the 2019 BC High School Championships!
Julina Benjamin SILVER pole vault
Keaton Heisterman SILVER 1500m, SILVER 800m
Ethan Katzberg GOLD hammer throw
Steen Rasmussen BRONZE pole vault
Kate Cameron BRONZE 800m
Olivia Lundman GOLD 1500m Race Walk, BRONZE Pole Vault
Nate Patis SILVER Octathalon
Madison Paugh BRONZE long jump; 5th triple jump
Sonya Urbanowicz SILVER pole vault
Gage Zanette SILVER 1500m; BRONZE 3000m
GRADE 8 MEDALS
Krescyn Moonsamy SILVER 200m
SENIOR TOP 8:
Makayla Mitchell 6th triple jump
Elise Therrien 4th triple jump
Rachel Ward 6th 1500m steeplechase
JUNIOR TOP 8:
Katia Bannister 7th 100m
Stirling Henry 5th 4x100m; 8th pole vault
Sara Hurt 5th 4x100m
Olivia Lundman 5th 4x100m
Nate Paris 4th 4x400m; 5th 100mH; 5th 4x100m; 6th high jump
Madison Paugh 5th triple jump
Tyza Skuze 4th pole vault; 8th triple jump
Sonya Urbanowicz 5th 4x100m
Jayden Watson 7th pole vault
GRADE 8 TOP 8:
Benedek Horvath 6th triple jump; 7th 200mH
Emma Kirk 4th triple jump; 4th javelin; 7th high jump
Krescyn Moonsamy 4th 100m; 8th long jump