Mamaroneck

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1000 W Boston Post Rd., Mamaroneck, NY 10543

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Colors:Black, Orange
Leagues:
NYSPHSAA Class A Indoor
NYSPHSAA Class A CC
NYSPHSAA Class A Outdoor
Westchester
Section 1 CC
Spring Division 1 Outdoor
Section 1
Section 1 Indoor
Section 1 Outdoor

Articles

Ed Cheserek 13:57 NR 5000 meters, Ajee Wilson 2:04.13 800 meters, Watkins/Nadel take HS miles! Bernard Lagat highlights the Elite action with an American Record 13:07.15...
PHILADELPHIA, Pa. – Olicia Williams stood on the side and watched while Ajee Wilson of Neptune (N.J.) comfortably delivered one of the greatest relay legs ever...

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HLDeVore wrote
at January 29, 2012 23:42 EST
Nice job Winning the 2012 Westchester County Champs in the Girls 4x800m at the Armory (Jan 29, 2012) Congratulations!
markdouglas wrote
at September 27, 2011 22:50 EDT
I recommend 4 things to jump start your Sprint Corps. The Dead Lift, A Single Vertical Jump onto a box, Uphill Sprinting and Downhill Sprinting. The pre-eminent one is THE DEAD LIFT. The DEAD LIFT, picking as much weight up off the ground to mid-thigh level develops POWERFUL LEGS, and is THE SINGLE MOST IMPORTANT TECHNIQUE for a Sprinter. ----Heavy Day -----------------------------------Do 2-4 Hard Days in a Row 1)The Dead Lift: 3sets x 2 reps @ 3-4RM (a.k.a 90%1RM) with 5-8 minutes recovery 2)A Single Vertical Jump onto a box with 3-5 minutes recovery Do as many as until your air-time cannot match your 2nd or 3rd Repetition 3)Uphill Sprinting: 4-12 Reps x 15-40m with 5-8 minutes recovery 4)Flat-into-Downhill Sprinting: 20-60m with 5-8 minutes recovery Do as many as until your speed cannot match your 2nd or 3rd Repetition. ----Light Day-------------- Do 3-10 Light Days in a Row. You should feel extremely strong after 5-7 Light days and ready for a hard day. If you don't, then test for max after 10 days. 1)The Dead Lift: 3sets x 2 reps @ 18-25RM (a.k.a 70%1RM) 2)A Single Vertical Jump on to a box with 3-5 minutes recovery Do as many as until your air-time cannot match your 2nd or 3rd Repetition 3)Uphill Sprinting: 2-3 Reps x 15-40m with 5-8 minutes recovery 4)Flat-into-Downhill Sprinting: 20-60m with 5-8 minutes recovery Do as many as until your speed cannot match your 2nd or 3rd Repetition. ----How will each of these help me become a better sprinter?----------- The Vertical Jump: As many as until your air-time dramatically decreases. The Vertical Jump is the simplest and most effective at improving acceleration. The Box cushions the landing impact forces. Aim for a point on a Street Light or better yet the top of a basketball hoop. Uphill Sprinting: 2-12 reps x 15-40m with 5-8 minutes recovery Uphill Sprinting allows resistance from gravity while running near top speed. Use the steepest paved surface you can find. Sprint from a crouching start; use blocks if you have them. Flat-into-Downhill Sprinting: 20-60m with 5-8minutes recovery. As many as until your speed dramatically decreases. Flat-into-Downhill Sprinting gets you comfortable with high-effort running by running ABOVE top speed while still having to deal with acceleration forces. Start by running away from the top of the hill until you hit top speed.The point where you hit top speed plus 5 meters is your start point. Accelerate from a crouching start to top speed on a flat surface. Use blocks if you have them. Once you hit the hill, lean forward so you are perpendicular to the hill. A straight line should be formed from you ankle through your knee, hips,and shoulders to your head. The forward lean saves you from knee-jarring braking effects. Don't go longer; longer sprinting prevents you from reaching top speed and thereby being able to improve your top speed. Longer sprinting also increases your risk of injury. The DEAD LIFT The DEAD LIFT, picking as much weight up off the ground to mid-thigh level develops POWERFUL LEGS, and is THE SINGLE MOST IMPORTANT TECHNIQUE for a Sprinter. Set your sights on 3.5x Body weight and the State Championship is guaranteed. Set your sights on 5x Body weight and the National Championship is guaranteed as long as you are doing the speed work. Keep in mind for higher speed you want minimal weight gain so you reach these benchmarks sooner. (I recommend the book, Power to the People!:Russian Strength Secrets for Every American by Pavel Tsatsouline for Dead Lift tips. Google it. 25 bucks or less on amazon. If you're serious about producing awesome sprinters then it's worth it. )
sudban wrote
at May 01, 2011 21:07 EDT
Congratulations to the relay team on their wonderful performance at the Penn Realys..
markdouglas wrote
at February 26, 2011 10:36 EST
By the way, the author was the high school coach of 2x Olympic Silver Medalist, Allyson Felix.
markdouglas wrote
at February 26, 2011 10:34 EST
If you're serious about building a Sprint Corps along with your amazing distance group, It mainly involves sprints of 25m to 60m with 5-8 minute recoveries to regenerate the creatine phosphagen pool, and Dead Lifts @ 85-95% of 1RM with 5-8 minute recoveries. Try "Underground Secrets to Faster Running" by Barry Ross. Its about using the simplest approach possible to develop speed. It will explain WHY it works. Good luck at State:)
sudban wrote
at May 21, 2009 19:58 EDT
Go Tigers! Good luck to all on Saturday....
sudban wrote
at May 21, 2009 19:57 EDT
Go Tigers! Good luck to all on Saturday....