Elmhurst Track and Field Club

A core purpose for me as a coach is to educate athletes well enough that they can eventually have an in-depth, collaborative conversation about what they feel they need.

Track coaches get too nuanced in the granular and sometimes forget about the key principles and positions that are needed to achieve those more granular details. Majority of the time simple interventions to help pelvic/trunk stability will clean up a lot of issues.

“Authenticity in movement is the true expression of identity” -Stu McMillan

Karlin Janowski is your 2025 Class 3A STATE CHAMPION!!!! 16:10:00 @YorkAthletics @yorkgirlsYDXC 📸:@borchers_jack

Boys’ Cross Country 3A IHSA Sectional Let’s go Dukes!!

Boys’ Cross Country Congratulations to the Dukes! SECTIONAL CHAMPIONS!! Great team effort!

Go Dukes!

Go Dukes!!

The Dukes are back on top!

Girls’ Cross Country Congratulations to the Dukes on placing 2nd today at the WSC Silver Cross Country Conference Championship! Nice job girls!

Congratulations to the boys’ cross country team on winning the WSC Silver Conference Championship! Great team effort today! Nice job Dukes!

Spot the difference? In the second clip, there’s not enough power through the zero step, the hips don’t project & the legs can’t “scissor” effectively. The foot strikes early, disrupting rhythm & projection. Small flaws in acceleration mechanics can make or break the first 30–40m

Understanding the relationship between frequency and stride length. Projection at the hips and finding balance of how much time needs to be spent on the ground

I would rather have a kid that can run 1.0 fly 10m every time than a kids that is inconsistent but has ran .92 once or twice

I have a hard time believing that doing assisted side planks and banded monster walks will develop the glute med enough to be able to tolerate the forces or high level running and sprinters as it pertains to cross over gait

Build a gym people never want to leave: know members personally, celebrate wins, create rituals, mix shared suffering with social events, track progress, empower involvement, and protect your culture. Strong relationships = strong retention.

Improve sprint performance with precision: 1.Acceleration – 10–30m sprints, light resistance, full rest 2.Max Velocity – flying sprints, wicket runs, reactive plyos 3.Efficiency – targeted drills, strength, elasticity Speed is a skill—train it with intent. #TrackAndField

Off-season = build the engine. GPP for durability. Strength for force. Max speed touches for sharpness. Accelerations for explosiveness. Big base → bigger peak.

Build complete XC athletes with science: 🏃 MSS = top speed ⚡ CS = sustainable pace 🔺 ASR = surge range Add strength training to boost economy, power, and durability. Test, profile, train, and retest to hold pace and finish fast.