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Jog in place 60 seconds

One min break

Jog in place 60 seconds


Stretches : (15 second count each)

  • Legs together-lean down touch toes
  • Legs apart: lean to the right, left , down the middle
  • Right over left, switch 
  • Flamingo- hold right foot up, switch legs

On your bottoms

  • Feet together - lean forward into stretch 
  • Legs apart: right, left, down the middle
  • Back stretch: right leg crossed over left  extended leg; switch left leg crossed over right extended leg 
  • Butterfly stretch 


Drills in place(unless you have space in home to complete) on for 30sec; rest 30sec

  • High knees
  • Butt kickers 
  • Scissor kicks
  • Mummy kicks


Mirror drills: 

  • Sit on bottoms - legs extended - drive arms ear to pocket (60 seconds)

Break 20 seconds

  • Stand- get in runners stance- drive arms ear to pocket 


Core: repeat x 3 sets

Push ups (x15)

Crunches (x20)

Russian Twists (x15 each side)

Planks hold for 30 seconds


Cool down

90 seconds jog in place(around house if room

Repeat stretches for 10 second count

Las Vegas Heat Youth Track Club 2023

Registration is now open!

Registration will cost $325(not including service fees) and can accessed on or the link posted on Facebook that day and after. An additional $30 membership fee will need to be paid on to generate the athletes membership number.  Please send us the membership number upon registering.

USATF Association Meet


* Per USATF Rule 300.1 (c) "Athletes must be at least seven (7) years of age on December 31 of the current year to compete at the Youth Athletics or Junior Olympic National Championships."

** Athletes who are still 18 through the final day of the USATF National Junior Olympic Track & Field Championships are eligible to compete in the 17-18 age division through that meet. This extended eligibility does not apply to cross country events.



Age Division Based on Year of Birth 2022

Age Division Previous Birth Year
8 & under Sub-Bantam 2014+*
9-10 Bantam 2012-2013
11-12 Midget 2010-2011
13-14 Youth 2008-2009
15-16 Intermediate 2006-2007
17-18 Young 2004-2005**