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Open sprints & hurdles with another big time performance 🔥 100/110H 🥇 Jacy Wolf 6️⃣ Gracie Huntimer 8️⃣ Ashlyn Tschetter 8️⃣ Ben Dougan 300H 🥇 Jacy Wolf 6️⃣ Ashlyn Tschetter 200 6️⃣ Ivy Moyer 400 🥇 Emmerson Eppard #FlyersAreComing #SpeedTown

Without priorities, you will say “yes” to everything and drown in shallow water.

Confidence is contagious. When we’re good at things, our courage rises. When young people experience themselves as strong and capable, they are better equipped to persevere through obstacles in other areas of their life. Accentuate the positive, eliminate the negative.

I think doing less is not necessary the “minimum” effective dose. Doing less often creates the “optimum” effective dose. Case in point ⤵️ As a 400 runner, I often trained by doing 12x 200, 10x 300, or 8x400, burning the steak (often on consecutive days) AND detraining speed

Girls WINNING workout from yesterday 🔥 20 second drill 1️⃣ Jacy Wolf - 163m 2️⃣ Ivy Moyer - 159m 3️⃣ Lizzie Peterson - 158m 4️⃣ Katelyn Schut - 157m 5️⃣ Alyssa Schut - 155m 6️⃣ Olivia Cacho - 154m #FlyersAreComing #SpeedTown

Boys WINNING workout from yesterday 🔥 17 second drill 1️⃣ Mason Ahlers - 160m 2️⃣ Micah Oechsle - 159m 3️⃣ Ben Dougan - 156m 4️⃣ Teegan Hodne - 155m 5️⃣ Jaxton Opdahl - 152m 6️⃣ Quincy Emery - 151m #FlyersAreComing #SpeedTown

Girls 20m flys ☀️ 100% PR’s 🔥 LEAGUE TITLE TOMORROW 1️⃣ Jacy Wolf - 2.25 2️⃣ Katelyn Schut - 2.34 3️⃣ Olivia Cacho - 2.36 4️⃣ Kaitlyn Swenson - 2.42 5️⃣ Lizzie Peterson - 2.50 6️⃣ Alyssa Schut - 2.52 #FlyersAreComing #SpeedTown

Boys 20m flys ☀️ 100% PR’s 🔥 LEAGUE TITLE TOMORROW 1️⃣ Mason Ahlers - 2.08 2️⃣ Quincy Emery - 2.11 3️⃣ Teegan Hodne - 2.12 4️⃣ Landon McManus - 2.12 5️⃣ Micah Oechsle - 2.14 6️⃣ Ben Dougan - 2.17 #FlyersAreComing #SpeedTown

100 days until we #PackTheBooth once again. 🔴🔵

Girls 10m fly today 🌧️ 80% PR’s 🔥 1️⃣ Katelyn Schut - 1.24 2️⃣ Lizzie Peterson - 1.25 3️⃣ Olivia Cacho - 1.27 4️⃣ Ashlyn Tschetter - 1.29 5️⃣ Alyssa Schut - 1.32 6️⃣ Gracie Huntimer - 1.35 #FlyersAreComing #SpeedTown

Boys 10m flys 🌧️ 3 new PR’s 🔥 1️⃣ Mason Ahlers - 1.10 2️⃣ Landon McManus - 1.10 3️⃣ Ben Dougan - 1.11 4️⃣ Teegan Hodne - 1.14 5️⃣ Jaxton Opdahl- 1.14 6️⃣ Micah Oechsle - 1.15 #FlyersAreComing #SpeedTown

Tony Holler Tony Holler says every school has a good track team-they just don’t always show up. By making track enjoyable and “microdosing” everything in practice, he saw not just his top athletes improve a little, but his C athletes improve a lot. When practice is fun and

Girls 35m curve flys (hand time) 83% PR’s 🔥 LAST CHANCE MEET TOMORROW😤 1️⃣ Katelyn Schut - 3.47 2️⃣ Lizzie Peterson - 3.56 3️⃣ Kaitlyn Swenson - 3.63 4️⃣ Olivia Cacho - 3.67 5️⃣ Alyssa Schut - 3.78 6️⃣ Maddie Borecky - 4.33 #FlyersAreComing #SpeedTown

Boys 35m curve flys (hand time) 3 new PR’s 🔥 LAST CHANCE MEET TOMORROW😤 1️⃣ Mason Ahlers - 2.98 2️⃣ Micah Oechsle - 3.01 3️⃣ Teegan Hodne - 3.08 4️⃣ Ben Dougan - 3.10 5️⃣ Landen McManus - 3.13 6️⃣ Jaxton Opdahl - 3.26 #FlyersAreComing #SpeedTown

PR OR GO HOME‼️ LAST CHANCE MEET MEET DAY ⌚️ Javelin & High Jump @ 8:30am ⌚️ All Other Field Events @ 10:00am ⌚️ Running Events @ 12:30pm 📍 Bridgewater, South Dakota #FlyersAreComing #SpeedTown

Congrats to the following girl athletes that qualified for state🔥⭐️ 4x100 4x400 SMR Jacy Wolf - 100H & 300H Katelyn Schut - 100 Emmerson Eppard - 400, 800 & 1600 Claire McDonald - 800, 1600 & 3200 Kaitlyn Hilbelink - Discus Isabella Schmidt - Discus #FlyersAreComing #SpeedTown

Congrats to the following boy athletes that qualified for state🔥⭐️ 4x100 4x400 Zach Moyer - 110H Ben Dougan - 110H JD Prorok - Javelin & shot put #FlyersAreComing #SpeedTown

21/34 of the athletes on the team qualified for state 🤩 Time to do our thing next weekend 🔥 #FlyersAreComing #SpeedTown

Raising the ceiling (max velocity) and becoming efficient (no wasted energy) is an alternative way to “get in shape”. As a bonus, you develop a competitive advantage.

🚨ATHLETES🚨 If you’re someone that is NOT FAST… You cannot afford to skip out on speed training this summer. Yes it takes time to get but having speed matters in all sports. If you can’t keep up you’ll get exposed. Find a structured program and get to work!