RICHMOND SPIDERS TRACK & FIELD CAMP

TYPICAL CAMP DAY

SCHEDULE: 

8:45am - 9:00 - Check-in

9:00 - 9:15 - Welcome and Warm-up

9:15 - 11:15 - Primary Event

11:45 - 12:15pm - Lunch (full day campers only)

12:30 - 1:15 - Pool

1:15 - 1:40 - Strecthing, weight room circuit, or guest speaker

1:45 - 3:45 - Secondary Event 

3:45 - 4:00pm - Check-out

 DISTANCE RUNNERS:

Distance runners can expect to enjoy morning training runs at one of a number of locations off campus.  Traveling with staff members by van, campers will have the opportunity during the week to run at Pony Pastures along the James River, Maymont Park, Byrd park, and Belle Isle and its surrounding trails.  

After returnng for lunch, the distance runners will utilize the pool in the Weinstein Center for Recreation & Wellness on campus where they will learn and practice aqua-running (a great way to cross-train).  Of course, some free-time for fun in the pool is also reserved each day. 

After a guest speaker presents on one of a number of categories including but not limited to injury prevention, training, strength and conditioning, or preparing for the next level, the distance runners will head back outside for the afternoon training session.  During this session, campers can expect to learn various drills and core routines that will help them become a more complete and successful athlete. Afternoon training sessions also provide an opportunity for campers to try a new event that they may be interested in.

SPRINTERS/HURDLERS:

Sprinters/Hurdlers can expect a morning full of primary-event specific training with close supervision by our staff.  Working either on the University of Richmond's Track or a superb turf field, our sprinters/hurdlers will work on all aspects of sprinting and hurdling including proper form, block-work, acceleration drills, plyometric training, and pure speed-work training.  Athletes are encouraged to bring spikes if they own a pair. 

Along with the rest of the campers, the sprinters/hurdlers will attend lunch on campus and then head over to the pool in the Weinstein Center for Recreation & Wellness. Here our sprinters will learn various drills and strengthening exercises that can easily be done in the pool to accompany regular training, after which they will have some free-time.

After our guest speaker (see above under Distance Runners), the sprinters/hurdlers will begin their afternoon training session.  Secondary events are focused on during this session, and there are also opportunities to watch video of the morning's work in order to fix flaws (if applicable to the morning workout). 

FIELD EVENTS:

Jumpers/Throwers can expect to spend their mornings working on their primary field event either on the track or at the throwing field on campus.  Proper technique will be emphasized in all events with the help of our staff. Additionally, event-specific training will be introduced and workouts will be done in order to help our jumpers/throwers perform at a higher level.

Along with the rest of the campers, the jumpers/throwers will attend lunch on campus and then head over to the pool in the Weinstein Center for Recreation & Wellness. Here our field athletes will learn various drills and strengthening exercises that can easily be done in the pool to accompany regular training, after which they will have some free-time.

Much like our other campers, after our guest speaker (see above under Distance Runners), the jumpers/throwers will begin their afternoon training session.  Secondary events are focused on during this session, and athletes are given the chance to learn a new event if they so choose.