2021/2022 Cross Country and Fall/Winter Training Programs 

HIGH SCHOOL ENDURANCE

The cross country season runs from September until the end of November.  Following the xc season, winter training for middle distance track events begins.  Sessions are held at the Rotary Bowl, Westwood Lake and Beban Park. 

Coaches: Tyler Heisterman, Win Myint

TRAINING SCHEDULE:  STARTING SEPTEMBER 7

TUESDAYS + THURSDAYS 4:30-6:00PM;  SATURDAYS 9:30-11:00AM 

HIGH SCHOOL SPEED + POWER

Speed and power training for sprinters, jumpers, hurdlers, vaulters and multi-event athletes.  

Coaches: Mike Viers + Wanda Urbanowicz (sprints and hurdles), Sven Donaldson (pole vault), Marc Paris (high jump), 

TRAINING SCHEDULE:  STARTING SEPTEMBER 20

MONDAYS 3:00 - 4:30pm;  WEDNESDAYS 4:00-5:30PM;  SATURDAYS 9:30-11:00AM

(Contact wanda.ntfc@gmail.com to inquire about registering)

HIGH SCHOOL THROWS

Strength and conditioning in preparation for competitive throws - hammer, discus, javelin and shot put.  Focus on general conditioning, learning throwing technique, strength + power development.  

Coaches: Philip Vannini, Bernie Katzberg

TRAINING SCHEDULE:  STARTING OCTOBER (TBA)

MONDAYS + FRIDAYS 2:45- 4:15PM

JUNIOR DEVELOPMENT (JD):  ages 9 - 13

The Fall JD program centers around conditioning for cross country running and racing from September through November. After a December break, general preparation (January - March) focuses on building fundamental motor skills and progressing physical literacy in preparation for the run, jump and throw events that will be offered in the Spring track and field season (April - June).

Coaches:  Cristi Lundman, Kim Cameron

TRAINING SCHEDULE:  STARTING THURSDAY, SEPTEMBER 9.

MONDAYS + THURSDAYS 4:15-5:30PM; SATURDAYS TBA 

MONDAYS @ CALEDONIA PARK

THURSDAYS @ WESTWOOD LAKE

SATURDAYS: SPECIAL PRACTICES TBA

MASTERS 

Strength and conditioning for 35+ yr old athletes training for fun, fitness and Masters indoor and outdoor competition.

Coach: Wanda Urbanowicz 

TRAINING SCHEDULE: STARTING LATE OCTOBER

(Contact wanda.ntfc@gmail.com to inquire about registering)