You should be doing this 2-3x per week Ankles, feet & calves are so critical 🔑 1. Bilateral extensive pogo (2x30 seconds) 2. Unilateral extensive pogo (1x30 seconds) 3. Bilateral intensive pogo (2x8 seconds) 4. Unilateral intensive pogo (1x8 seconds) Quality contacts 💯

Speed with Coach Scott is canceled after school today.

Congrats to Spartan alum Maria Falk for qualifying for nationals! Spartan Pride! Oshkosh North HS Fox Valley Throws Club

Congrats, Mallory!

Want to get faster? Try this complex 👇 1) Power skips for height 3x20 yards 2) Straight leg kicks 3x20 3) Bounding 3x20 -1 min rest between each exercise and set. 2) 20 yard sprints at max speed 3x4 @ 20 yards w/ 90 second test between.

Have you tried strengthening your hip flexors? Here are some simple progressions you can try👇

Spread the word about this opportunity!

Looking for a free app for recording video with slow mo features. Any recommendations?

Man I love track!

Try the SL Hop for height to help w/ acceleration. 3-5 sets of 3-6 reps each

To all those Wisconsin track and field peoples-

3rd place 4x2 at UWO Titan 9/10 Invite! ON Girls Basketball

Congrats milers! 4th and 8th place at Titan 9/10 Invite

Worth the wait tonight! Congrats, Alai!

Today's 1st sectional qualifier!! Congrats Alai 5'4 today 🏆 Who's next??? ON Girls Basketball Oshkosh North HS

2nd sectional qualifier of the night! Lehna in the mile:) Who's next???

Next up...800m qualifiers x2 Congrats Mitchell sisters Lehna and Anabel!

Final sectional qualifier witha bomb in the finals...way to go, Noelle!

Summer programs are starting soon. For those going to do speed work with their programs. Here’s a new dynamic routine you can implement with your program! Train hard and be fast!

8 sprint variations you MUST have in your training Some reactive, some stationary… bookmark this & reference this! 1. Pogo jump to sprint 2. Double pogo jump to sprint 3. SL drop to sprint 4. Drop back sprint 5. RDL start 6. Lateral RDL start 7. Lateral half kneeling start 8.