Marin Waves Track & Field Club
Specialized Training for Athletic Stars Now & in the Future
Marin Waves Track & Field Club
Specialized Training for Athletic Stars Now & in the Future
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
7 AAU WEST COAST NATIONALS CHAMPIONS
28 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
3 NATIONAL JO CROSS COUNTRY QUALIFIERS 2019
18 NATIONAL JO USATF/AAU TRACK & FIELD QUALIFIERS 2019
A USATF/AAU YOUTH-MASTERS TRACK AND FIELD CLUB EST. 2007
Open Registration
LUCUS BAYON
B7-8 JAVELIN 2019
NATIONAL CHAMPION
ADELINE JOHNSON
G15-16 3000M RW 2019
NATIONAL CHAMPION
JOHN HARRIS
B9-10 3K XC 2019
SEAN HUCKLEBERRY
B15-16 3000M RW 2019
WILLIAM HOLDEN-WINGATE
B15-16 DECATHLON 2019
B15-16 TRIPLE JUMP 2019
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.
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
CURRENT SEASON: WINTER TRACK 2021
Marin Waves Articles
Marin Waves Marin Independent Journal Article 7/21/2018:
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: 2021
Fall Session 1 XC/ Track Training Available
Youth Levels: 2021
- GROUP 1: 2012 or later+
- GROUP 2: 2010-2011
- GROUP 3: 2008-2009
- GROUP 4: 2006-2007
- GROUP 5: 2004-2005
- GROUP 6: 2002-2003*
*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
Fall Session 1 XC/ Track Training Available
Youth Levels: 2021
- Having a big sale, on-site celebrity, or other event? Be sure to announce it so everybody knows and gets excited about it.
- 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
Fall Session 1 XC/ Track Training Available
Fall Session 1 XC/ Track Training Available
Emwavescoach: Personal Email Coaching Program 2020
- Cross Country Running
- Track and Field Events
- Speed and Agility Training for All Sports
- Distance/ Trail Running
- Fitness Training/ Running
- Road Race Training (5K, 10K, Etc.)
- Football Combine Training
Emwavescoach: Personal Email Coaching Program 2020
Emwavescoach: Personal Email Coaching Program 2020
Emwavescoach: Personal Email Coaching Program 2020
3 Emails Per Week
LIMITED AVAILABILITY: First come, first serve!
Available starting Monday, August 17, 2020
Designed for those who would like to supplement their Marin Waves workouts or those who want a program and coaching, but cannot attend Marin Waves practices. (i.e.- distance learners)
Consultation Email (Free One Time): discuss goals, events, basic information, and overall plan.
1st Email Each Week: lists workouts for Monday to Wednesday developed according to your events, goals, and personal factors.
2nd Email Each Week: mid-week email with workouts for Thursday to Friday, mid-week thoughts, ideas, and adjustments according to feedback.
3rd Email Each Week: review of work completed and adjustments if needed, list of running events/ meets available, possible weekend workouts, and final thoughts.
Sample Workout Sessions
Emwavescoach: Personal Email Coaching Program 2020
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
- Arm Swings
- Arm Circles
- Neck Movements
- Trunk Bends
- Windmills
- Toe Walks
- Heels Walks
- Knee Step-Overs
- Dynamic Drills
- Sliding
- Grapevine
- Mummy Drills
- Knee-to-Chest
- High-Knee Skipping
- Skip-Twist
- Backwards Running
- Quick Steps
- Warm-Up Sprints
- 2x 70M at 60 to 70% Max.
- 2x 70M at 70 to 80% Max.
- 2x 70M at 75 to 85% Max.
- 2 X 70m at 90 to 100% Max.
- Track Workout
- 2x 400M at 85% Max.
- 2x 300M at 85 to 90% Max.
- 2x 200M at 90 to 95% Max.
- 2x 110M at 95 to 100% Max.
- Field Workout (Shot-Put)
- Speed Slides x10
- Shadow Throws x6
- Regular Throws x6
- Upper-Body Fitness Workout, 4x 40M Sprints
- Cool-Down Jog
- Stretching
Cross Country Training
Emwavescoach: Personal Email Coaching Program 2020
Sample Workout Sessions
- Warm-Up Jog
- Flexibility/ Muscle Activation
- Arm Swings
- Arm Circles
- Trunk Turns
- Windmills
- Toe Walks
- Heels Walks
- Knee Step-Overs
- Leg Swings
- Dynamic Drills
- Sliding
- Grapevine
- Mummy Drills
- Knee-to-Chest
- Backward Running
- Quick Steps
- High-Knees
- 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
- Arm Swings
- Arm Circles
- Trunk Turns
- Windmills
- Toe Walks
- Heels Walks
- Knee Step-Overs
- Fence Drills
- Dynamic Drills
- Sliding
- Grapevine
- Mummy Drills
- Knee-to-Chest
- High-Knee Skipping
- Backward Running
- Quick Steps
- Knee Step-Overs
- Warm-Up Sprints
- 2x 70M at 60 to 70% Max.
- 2x 70M at 70 to 80% Max.
- 2x 70M at 75 to 85% Max.
- 2x 70M at 90 to 100% Max.
- Workout
- 2 to 3x 200M at 85 to 90% Max.
- 2 to 3x 150M at 90 to 95% Max.
- 2x 100M at 90 to 100% Max.
- 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
- Speed Ladder
- Hill Sprints
- Parachute Resistance Running
- Cone Agility Drills
- Agility Ball
- Starts
- Starting Blocks
- Standing Starts
- Medicine Ball Training
- Abdominal/ Core Training
- Fitness Circuit Training
- Upper/ Lower-Body Strength Training
- Resistance Bands
- Sled Pulls
Track Event/ Sports Training and Competition Available
David Hay of the Marin Waves Track & Field Club LLC is a proud supporter of the USATF Foundation.
David Hay of the Marin Waves Track & Field Club LLC 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 LLC is a proud supporter of the USATF Foundation.
David Hay of the Marin Waves Track & Field Club LLC is a proud supporter of the USATF Foundation.
David Hay of the Marin Waves Track & Field Club LLC is a proud supporter of the USATF Foundation.
To learn more or to make a donation, click here: