Marin Waves Track & Field Club LLC
Marin Waves Track & Field Club LLC
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  • Sample Workouts
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  • More
    • Home
    • Club Registration
    • Waves Store
    • Practice Schedule
    • Private Schedule
    • Contact
    • XC Meet Schedule ‘22
    • Winter Meet Schedule ‘22
    • Track Meet Schedule ‘22
    • Results 2022
    • Results 2021
    • Results 2020
    • Results 2019
    • Results 2018
    • Results 2017
    • Results 2016
    • Results 2015
    • Results 2014
    • Results 2013
    • Results 2012
    • Results 2011
    • Results 2010
    • Roster/Coaches
    • All-Americans/AAU Top 8
    • Participant Guide
    • Testimonials
    • Waves @ College
    • Sample Workouts
    • Videos & Photos
  • Home
  • Club Registration
  • Waves Store
  • Practice Schedule
  • Private Schedule
  • Contact
  • XC Meet Schedule ‘22
  • Winter Meet Schedule ‘22
  • Track Meet Schedule ‘22
  • Results 2022
  • Results 2021
  • Results 2020
  • Results 2019
  • Results 2018
  • Results 2017
  • Results 2016
  • Results 2015
  • Results 2014
  • Results 2013
  • Results 2012
  • Results 2011
  • Results 2010
  • Roster/Coaches
  • All-Americans/AAU Top 8
  • Participant Guide
  • Testimonials
  • Waves @ College
  • Sample Workouts
  • Videos & Photos
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Marin Waves Track & Field Club

Marin Waves Track & Field ClubMarin Waves Track & Field ClubMarin Waves Track & Field Club


Specialized Training for Athletic Stars Now & in the Future


Learn About Us

Marin Waves Track & Field Club

Marin Waves Track & Field ClubMarin Waves Track & Field ClubMarin Waves Track & Field Club


Specialized Training for Athletic Stars Now & in the Future


Learn About Us

WELCOME TO THE MARIN WAVES TRACK & FIELD CLUB HOME PAGE

SPECIALIZED TRACK, FIELD EVENT, SPORTS SPEED & AGILITY TRAINING FOR ALL LEVELS AND ABILITIES WELCOME!


6 YOUTH NATIONAL CHAMPION AWARDS

4 USATF MASTERS NATIONAL CHAMPIONS

8 NATIONAL JO RUNNER-UP AWARDS

11 AAU WEST COAST NATIONALS CHAMPIONS

30 JO ALL-AMERICAN AWARDS

20 AAU NATIONAL INDOOR/OUTDOOR TOP 8 AWARDS

1 NCC WORLD MASTERS ATHLETICS CHAMPION

1 NCC WORLD MASTERS ATHLETICS RUNNER-UP

17 MASTERS USATF ALL-AMERICAN AWARDS

2 NATIONAL JO CROSS COUNTRY COMPETITORS 2021

17 NATIONAL JO USATF/AAU TRACK & FIELD QUALIFIERS 2022 

A USATF/AAU YOUTH-MASTERS TRACK AND FIELD CLUB EST. 2007

Find out more

ELLIE McCUSKEY-HAY USATF JO NATIONALS ALL AMERICAN 2022

All American Page

                                      ELLIE McCUSKEY-HAY 

                        AAU WEST COAST NATIONALS 2022

                                              CHAMPION 

                                       G15-16 Heptathlon

                                          GROUP 11-12 BOYS

                                   USATF PACIFIC ASSOCIATION

                                      TEAM CHAMPIONS 2021

                                           CROSS COUNTRY 

PAST & PRESENT HIGH SCHOOL ATHLETES THROUGHOUT THE BAY AREA

ARCHIE WILLIAMS

BAY

BERKELEY

BRANSON

CONVENT

LICK-WILMERDING

LYCEE FRANCAIS SF

MARIN ACADEMY

MARIN CATHOLIC

NOVATO

PETALUMA

REDWOOD

SAINT IGNATIUS

SAINT MARY'S (EB)

SAN DOMENICO

SAN MARIN

SAN RAFAEL

TAMALPAIS

TERRA LINDA

UNIVERSITY 

Open Registration

Learn More

CURRENT SEASON: FALL SESSION 2 2022

PRACTICE SCHEDULE

CLUB MISSION STATEMENT:

The Marin Waves Track & Field Club LLC is designed to provide specialized training in a variety of track and field events, as well as provide athletes in all sports training for increased agility, power, and speed. Individualized training programs are created to suit the goals and interests of each athlete, while enjoying a fun and supportive team atmosphere. 

The club is designed for youth level, high school, open, and master’s athletes interested in improving their skills. Athletes are taught a variety of sports topics including proper warm-up/ game preparation, correct event mechanics, race strategies, mental preparation, training schedules, and strength development.

Learn More

EASY STEPS TO JOIN!! ALL LEVELS & ABILITIES WELCOME!

 1. CLICK "CLUB REGISTRATION" BUTTON @ THE TOP OF THIS PAGE OR LINK DIRECTLY BELOW
2. COMPLETE MARIN WAVES TRACK CLUB REGISTRATION PAGE & CLICK SEND-
YOU WILL RECEIVE EMAIL CONFIRMATION- YOU WILL BE RETURNED TO HOME PAGE
COMPLETE STEPS 3,4,5,6 IF YOU PLAN ON OR MAY BE COMPETING IN MEETS, SKIP TO STEP 7 IF TRAINING ONLY
3. FROM HOME PAGE RETURN TO THE "CLUB REGISTRATION" PAGE
4. CLICK RED HIGHLIGHTED USATF.ORG LINK BELOW MARIN WAVES REGISTRATION FORM
5. COMPLETE USATF REGISTRATION- ENTER #333 FOR MARIN WAVES TRACK CLUB IN CLUB DESIGNATION BOX
6. A PHOTO OF BIRTH CERTIFICATE OR PASSPORT WILL BE NEEDED FOR REGISTRATION ONLINE
7. PLEASE READ "PARTICIPANT GUIDE" FOR CLUB INFORMATION & DETAILS
8. ATTEND TRAINING SESSIONS- DAYS/TIMES/LOCATIONS LISTED ON "PRACTICE SCHEDULE" PAGE, PRIVATE SCHEDULE AVAILABLE BY CLICKING "PRIVATE SCHEDULE" BUTTON AT TOP (CALENDAR @ BOTTOM OF PAGE)
- TRAINING SESSION GEAR IS RUNNING SHOES, ATHLETIC SOCKS, T-SHIRT/SWEATSHIRT, & SHORTS/SWEATPANTS
*PLEASE BRING PER SESSION OR PACKAGE PAYMENT TO SESSION- CASH OR CHECKS MADE OUT TO: MARIN WAVES TRACK CLUB, CAN ALSO SEND A SQUARE CASH REQUEST TO YOUR EMAIL ADDRESS IF YOU PREFER ONLINE PAYMENTS- THANK YOU!
9. SEE YOU AT THE TRACK! WELCOME TO THE WAVES!!

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Club Information

Club Founder/Head Coach: David Hay

Club Founder/Head Coach: David Hay

Team Name (Location): Marin Waves® Track & Field Club (San Rafael, CA)

Club Founder/Head Coach: David Hay

Club Founder/Head Coach: David Hay

Club Founder/Head Coach: David Hay

  • B.S.: Ithaca College
  • M.A.: San Jose State University
  • CA Teaching Credential: Clear Level 
  • USATF Level 2 Certified- Jumps

Club Founded: 2007

Club Founder/Head Coach: David Hay

Ability Levels: Beginners - Advanced/ Elite

Age Groups:


  • Youth (6-14)
  • High School (15-18)
  • Open (19-39)
  • Masters (40+)

Ability Levels: Beginners - Advanced/ Elite

USA Track and Field Club: #38-0333, USA Track & Field Pacific Association

Ability Levels: Beginners - Advanced/ Elite

AAU Track and Field: WYBYFY, District-Pacific

USA Track and Field Club: #38-0333, USA Track & Field Pacific Association

USA Track and Field Club: #38-0333, USA Track & Field Pacific Association

USA Track and Field Club: #38-0333, USA Track & Field Pacific Association

USA Track and Field Club: #38-0333, USA Track & Field Pacific Association

USA Track and Field Club: #38-0333, USA Track & Field Pacific Association

Drew Fisher at AAU Nationals 2019

Dominic Quek at USATF XC Championships 2018

Dominic Quek at USATF XC Championships 2018

Dominic Quek at USATF XC Championships 2018

Dominic Quek at USATF XC Championships 2018

Dominic Quek at USATF XC Championships 2018

Marin Waves Articles

Marin Waves Marin Independent Journal Article 7/21/2018:

Track: Racewalkers Leading the Way for Marin Waves


By Aaron Young

Marin Independent Journal

Marin Waves Marin Independent Journal Article 7/24/2017:

Marin Waves Trio Set To Challenge For All American Status At Junior Olympics Nationals


By Julia Scharf

Marin Independent Journal

Marin Waves Marin Independent Journal Article 7/24/2016:

Marin Waves Runners Competing in New Event at Nationals  


By Gregory Block

Marin Independent Journal

Marin Waves Marin Independent Journal Article 7/27/2015:

Tiburon Decathlete Leads Strong Surge of Waves at Junior Olympics


By Adam Kreitzman

Marin Independent Journal

Youth Levels: 2022

Spring Track & Field Training Available

Youth Levels: 2022

  • GROUP 1: 2014 or later+
  • GROUP 2: 2013-2012
  • GROUP 3: 2011-2010
  • GROUP 4: 2009-2008
  • GROUP 5: 2007-2006
  • GROUP 6: 2005-2004*


*Athletes who are still 18 through the final day of the USATF National Junior Olympic Track and Field Championships are eligible to compete in the Group 6 Men's or Women's division through that meet. This extended eligibility does not apply to cross country events.


Open Division (19-29 years Track and Field, 19 - 39 yrs. Long-Distance Running and XC)

Masters Division (30+ years Track and Field, 40+ years Long-Distance Running and XC)

Specializations

Spring Track & Field Training Available

Youth Levels: 2022

  • Individual/Team Track and Field
  • Cross Country Running
  • Distance/Trail Running
  • Fitness Training/Running
  • Road Race Training (5K, 10K, Etc.)
  • Speed and Agility Training for All Sports
  • Football Combine Training

Spring Track & Field Training Available

Spring Track & Field Training Available

Distance Learning: Personal Email Coaching Program 2022

  • Track and Field Events
  • Speed and Agility Training for All Sports
  • Distance/ Trail Running
  • Fitness Training/ Running
  • Road Race Training (5K, 10K, Etc.)
  • Cross Country Running
  • Football Combine Training

Distance Learning: Personal Email Coaching Program 2022

Distance Learning: Personal Email Coaching Program 2022

Distance Learning: Personal Email Coaching Program 2022

FALL SESSION 1 TRACK & FIELD/

SPEED TRAINING SEASON 2022


($65 per week/$260 per month)

Includes:- Weekly written emailed workouts for 7 days- 1 Check-in per week via email or text. Available for Fall Session 1 Track & Field/Speed Training starting: Monday, August 22, 2022*


Designed for those who would like to supplement their Marin Waves workouts or those who want a programand coaching, but can not attend Marin Waves practices (i.e.- distance learning).

Sample Workout Sessions

Distance Learning: Personal Email Coaching Program 2022

Sample Workout Sessions

Note: This is an example only. Workout sessions vary according to age, ability, fitness level, experience level, time of the season, event, etc.


Track & Field Training

  • Warm-Up Jog
  • Flexibility/ Muscle Activation

  1. Arm Swings
  2. Arm Circles
  3. Neck Movements
  4. Trunk Bends
  5. Windmills
  6. Toe Walks
  7. Heels Walks
  8. Knee Step-Overs

  • Dynamic Drills

  1.  Sliding
  2. Grapevine
  3. Mummy Drills
  4. Knee-to-Chest
  5. High-Knee Skipping
  6. Skip-Twist
  7. Backwards Running
  8. Quick Steps

  • Warm-Up Sprints

  1. 2x 70M at 60 to 70% Max.
  2. 2x 70M at 70 to 80% Max.
  3. 2x 70M at 75 to 85% Max.
  4. 2 X 70m at 90 to 100% Max.

  • Track Workout

  1. 2x 400M at 85% Max.
  2. 2x 300M at 85 to 90% Max.
  3. 2x 200M at 90 to 95% Max.
  4. 2x 110M at 95 to 100% Max.

  • Field Workout (Shot-Put)

  1. Speed Slides x10
  2. Shadow Throws x6
  3. Regular Throws x6
  4. Upper-Body Fitness Workout, 4x 40M Sprints
  5. Cool-Down Jog
  6. Stretching

Cross Country Training

Distance Learning: Personal Email Coaching Program 2022

Sample Workout Sessions

  • Warm-Up Jog
  • Flexibility/ Muscle Activation

  1. Arm Swings
  2. Arm Circles
  3. Trunk Turns
  4. Windmills
  5. Toe Walks
  6. Heels Walks
  7. Knee Step-Overs
  8. Leg Swings

  • Dynamic Drills

  1. Sliding
  2. Grapevine
  3. Mummy Drills
  4. Knee-to-Chest
  5. Backward Running
  6. Quick Steps
  7. High-Knees
  8. Knee Step-Overs

  • 20 to 30 Minute Run at 60 to 75% Max. With 4x 30 Second Pick-Up Runs at 85 to 95% Max.
  • 2 to 4x 200M Sprints at 85 to Max.%
  • Cool-Down Jog
  • Stretching

Speed and Agility Training for All Sports

Other Types of Training/ Devices used in Training

Other Types of Training/ Devices used in Training

  • Warm-Up Jog
  • Flexibility/ Muscle Activation

  1. Arm Swings
  2. Arm Circles
  3. Trunk Turns
  4. Windmills
  5. Toe Walks
  6. Heels Walks
  7. Knee Step-Overs
  8. Fence Drills

  • Dynamic Drills

  1. Sliding
  2. Grapevine
  3. Mummy Drills
  4. Knee-to-Chest
  5. High-Knee Skipping
  6. Backward Running
  7. Quick Steps
  8. Knee Step-Overs

  • Warm-Up Sprints

  1. 2x 70M at 60 to 70% Max.
  2. 2x 70M at 70 to 80% Max.
  3. 2x 70M at 75 to 85% Max.
  4. 2x 70M at 90 to 100% Max.

  • Workout

  1. 2 to 3x 200M at 85 to 90% Max.
  2. 2 to 3x 150M at 90 to 95% Max.
  3. 2x 100M at 90 to 100% Max.
  4. 2x 60M at 95 to 100% Max.

  • Cool-Down Jog
  • Stretching 

Other Types of Training/ Devices used in Training

Other Types of Training/ Devices used in Training

Other Types of Training/ Devices used in Training

  • Speed Band
  • Plyometrics

  1. Speed Ladder
  2. Hill Sprints
  3. Parachute Resistance Running
  4. Cone Agility Drills
  5. Agility Ball
  6. Starts

  • Starting Blocks
  • Standing Starts

  1. Medicine Ball Training
  2. Abdominal/ Core Training
  3. Fitness Circuit Training
  4. Upper/ Lower-Body Strength Training
  5. Resistance Bands
  6. Sled Pulls

Track Event/ Sports Training and Competition Available

David Hay of the Marin Waves Track & Field Club is a proud supporter of the USATF Foundation.

David Hay of the Marin Waves Track & Field Club is a proud supporter of the USATF Foundation.

  • Sprints/ Relays
  • Shot-Put
  • Discus
  • Javelin
  • Middle/ Long-Distance Running
  • Cross Country Running
  • Hurdles
  • Long Jump
  • Triple Jump
  • High Jump
  • Agility/ Speed/ Strength /Power Training
  • Sport Specific Training
  • Football Combine Training

David Hay of the Marin Waves Track & Field Club is a proud supporter of the USATF Foundation.

David Hay of the Marin Waves Track & Field Club is a proud supporter of the USATF Foundation.

David Hay of the Marin Waves Track & Field Club is a proud supporter of the USATF Foundation.

To learn more or to make a donation, click here:

www.usatffoundation.org

Copyright © 2022 Marin Waves Track & Field Club - All Rights Reserved.

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  • Home
  • Club Registration
  • Practice Schedule
  • Private Schedule
  • Contact
  • XC Meet Schedule ‘22
  • Winter Meet Schedule ‘22
  • Track Meet Schedule ‘22