I am back from a much needed break from track and field. December through August was filled with multiple track meets per week. I am not going to check but I probably averaged 2 track meets per week, including my own competition… every weekend. If you really want to know what I was doing exactly check out the video below.
I have been on the track still even on this “break” because my track club team trains year-round and our Mater Dei track team started it’s training the second week of July. I am excited to bring some new elements to my blog, videos, and social media. In the meantime please shoot me some emails letting me know what you would like more of and I’ll see what I can do. Hope you guys had a great summer. Let’s get back to this 2017 track and field season
Join the #1 Off-Season Track and Field Training Program in Orange County for Sprints and Jumps. Led by Keinan Briggs, enhance your ability to start your season on the right foot. On average high school athletes have started season with marks near or better than their personal best and excelled from there. Junior high athletes have seen huge improvements and get the chance to gain experience within the sport, the average athlete has made Varsity as a Freshman when they get to the high school level. These results are not guaranteed however they are what we shoot for as a brand.
Keinan Briggs is one of the top jump coaches in the state. Ca.Milesplit.com ranked his long jump team #2 in CA, triple jump #5, and high jump #7. His detailed experience has helped develop some of CA’s top athletes. If you are looking to improve your talent join today, the 2017 track season starts now. Our official first day of practice is Monday July 18th. Call 714 718 2545 for location.
Stay tuned for Summer track clinics and track meets this summer.
CA State Games – LEAP Squad team overnight trip. If you still have the itch for competition join the LEAP Squad track club now and train with our team for the CA state games. I am organizing an overnight trip and competition for out team.
Off-Season Summer Training Camp – for athletes going to college, returning high school athletes, athletes going into high school, and all athletes looking to get stronger and faster the right way. (Starting July 18th)
Track meet on the beach in New Jersey! More info soon.
I’ll hope to have information by Wednesday next week.
What a huge weekend of track and field for The LEAP Squad Youth Track Club. This weekend we competed at the LA Jets Invitational which is the one of the top youth track meets in California with over 80 teams and well over 5,000 entries. This meet was new to most of our athletes, 5 of the 6 athletes were competing in their first or second USATF track meet ever; so new I didn’t even have a jersey yet for them.
The track meet started Friday evening with the triple jump were Ben Hepner (15-16 division) leaped a winning jump of 40’6 and new comer Arron Tang (17-18 division) won with his leap of 39’6 setting a new personal best.
Saturday morning Olivia Chung (13-14 division) woke her legs back up in the long jump with her leap of 13’6 and cleared 4’3 in the high jump. Aaron Tang hit a season best of 18’6 in the long jump. Halle Parker (9-10 division) ran a new season best of 15.15 in the 100 meter dash placing 14th overall in her division.
Sunday Halle Parker (9-10) ran another season best in the 200 meter dash (results coming soon) and placed 2nd overall in the girls long jump with her leap and new personal best of 12’3. Maddie Forbes did a solid job in the long jump working on a new approach jumping 11’8. New comer Allie Nielsen (11-12 division) set two new personal bests; the long jump was 12’2 and killed it in her second hurdle race ever placing first in her heat running 15.89, 3 stepping all the way. Cyrus Faamafoe (11-12 division) leaped 9’9 in the long setting a new personal best and killed it in the 80 hurdles with a time of 16.24. Olivia Chung finished 2nd in her heat with her time of 16.47 in the 110 meter hurdles which is her new personal best by .3. Ben Hepner won his division with his time of 16.2.
I am very proud of these kids. We are geared up and ready for our competition in two weeks in our Southern California Association meet. I promise they will have a jersey by then
You already know my schedule is crazy with track and field but I was able to make it out to my brother Kemonie’s track meet today. Naturally I wanted to give him a pep talk and I had the perfect tip. I looked at his picture from his previous meet where he jumped 25′ and noticed he was in his extension position too early which typically leads to early pit entry. Last night I gave him a call but I knew he had no idea what I was talking about, I could hear it in his voice. Before his competition today I ran into him and explained that instead of extending in the pit for distance, which would lead to landing prematurely, he simply needed to rotate backwards in his extension to adjust his angles which would essentially keep his feet out of the way, a cheat for athletes with tight hamstrings. Well the tip worked and this punk messed around and won! Kemonie jumped 26’2.25 (7.98) which ranks him #3 in the USA. This was my first time watching him long jump and he did amazing.
Kemonie I am very proud of you and excited to watch expand within this sport called track and field.
My 5th season as the head jumps coach at Mater Dei marks a new milestone, with 6 athletes competing in 9 jumping events at the CIF Prelims. I am very proud of all my athletes and excited to show off the abilities of the athletes above.
(From left to right, click names to view marks throughout this season)
Aliyah Forbes (Sr) *University of San Francisco – A durable, all-around athlete has shown great poise and patience. She runs both relays, the open 400, and sometimes 200 and still has a personal best of 37’1 in the triple jump. I have yet to hear her complain about anything. Aliyah is truly positive, motivated, and a great leader.
Matt Lujan (Sr) *Northern Arizona University – Has come into his own in this season. When things don’t go right he lets his aggression out on the next event hitting new personal best in all jumping events.
Dominique Ruotolo (So) A very promising talent who is already showcasing her abilities as a state caliber athlete. Keep an eye out for her throughout CIF.
Jordan Jackson (So) A complete goofball but one of the most focused and coach-able athletes on the team. Jordan is already just shy of 4’ better than last season with the potential for more.
Bianca James (Jr) The sleeper, Bianca has lurked in the shadows behind some big talent the past two years and now has a chance to showcase her ability. She has already improved greatly in the long and triple but has more in the tank.
Taylor Ashmore (Sr) *Still Undecided – The most consistent jumper on the team with the ability to hit big marks with every jump.
One week after the lower level girl jumpers swept the Trinity league prelims earning all 9 possible medals in the long, triple, and high jump, the Varsity girl jumpers took 7 of the possible 9 medals at the Trinity League Finals. The Varsity girls swept the long and triple and took second place in the high jump.
Sophomore Dominique Ruotolo led the way with her winning marks of 17’9 in the long jump and 36’6 in the triple; she also was the runner-up in the high jump at 5’1. Taylor Ashmore (Sr.) placed second in the long jump with her mark of 17’2 followed by Bianca James (Jr.) with her mark of 17’. In the triple jump Senior Aliyah Forbes leaped 36’5.75 finishing second and Bianca James set a new personal best with her mark of 36’3 taking 3rd place overall.
Senior Maddy Canale set a new personal best in the triple jump with her leap of 35’3 which is a huge half foot improvement on her lifetime best. Unfortunately because of the depth of the Mater Dei jumpers she placed 5th overall, any other league she would have advanced to CIF prelims.
The Lady LEAP Squad is back in action next week at the Division II CIF Prelims in Moorpark, Ca.
The lower level MD LEAP Squad did an amazing job 2016 Trinity League Prelims. The prelims are a lower level championship for the field events. On the girl’s side we only have a JV division so it’s a little more competitive. All season the girls had to compete. I have about 20 girl jumpers and they all were competing for the 4 spots available in the league championship meet. We were able to grant 2 more “wild card” entries and bring up a couple more athletes.
In the girls long jump Alina Gilbert was the favorite to win and she stepped up and met her expectations with a winning mark of 15’3.75. Right on her tail was Janelle Maglione who hit a huge new personal best of 15’3.25 finishing second. Carissa Adams fouled what I think 2 winning jumps but battled and leaped 14’11.50 on her final attempt taking 3rd and completing the sweep of the JV long jump
In the triple jump all JV girls broke 30’. Maggie Quiroz hit a huge personal best of 31’7 taking 3rd place, Carissa Adams had a huge jump of 31’11 taking second, and completing the sweep Janelle Maglione was on fire with 3 jumps in the 32’ range finishing with her winning mark and new personal best of 32’6.
In the high jump Carson tied her personal best of 4’6 placing her in 3rd. Alina Gilbert and Allyson Camba both cleared their personal best of 4’6 and ended up in a head to head tie breaker. Here’s how it works Carson, Allyson, Alina, and Mehring (from Santa Margarita tied at 4’6) so the first tier of a tie breaker is who cleared the high before the soonest, Mehring missed one attempt placing her 4th. The next tier was over all misses and Carson missed her very first attempt at 4’0 placing her 3rd. Allyson and Alina both were clean throughout the competition. Both Allyson and Alina narrowly missed at 4’8 on their tie-breaking attempt. The bar was then lowered one inch, Allyson leaped over the bar with great clearance. Alina failed to make the bar and Allyson was the outright high jump champion.
With 9 medals up for grabs our MD LEAP Squad girls selfishly took all 9. Now the plan is took keep it that way. Great job ladies.
The lower level MD LEAP Squad did an amazing job 2016 Trinity League Prelims. The prelims are a lower level championship for the field events. On the Boy’s side we have a Frosh/Soph division and a JV division. All week was prepared the boys mentally and let their bodies rest so they could have a great performance and that’s exactly what happened. In the FS long jump on their first attempts Giancarlo Monge jumped 19’1 taking second place and Titan Ruotolo took first with his leap of 19’4.25, both marks held up as they ran back and forth from long jump to high jump. In the high jump Titan was one height off his personal best finishing with 5’6 placing him second. In the triple jump the energy was all the up. Titan was in search for that 40’ mark but fell short hitting 39’9.50 falling second to Giancarlo’s final jump of 40’1.
The energy was the same for the boys Junior Varsity. In the long jump, Christian Martinez had some huge fouls but settled for a leap of 19’5.50. Anthony DeBono on his final attempt went off like a mad man improving is his personal best to 19’10 on his final attempt after hitting just 18’ on his previous jumps. Anthony and Christian took 1, 2 respectively. In the triple jump after watching the FS boys jump and Giancarlo break into the 40’ club Anthony DeBono once again hit a new personal best mark of 40’6 on his third attempt. Christian Martinez stretched out on his final attempt hitting 40’2.50. Mike Perez just fell short of his 40’ goal but did hit a new personal best of 38’5.5. Out of 18 potential medals up for grabs our FS and JV each our boys took home 10.
Above is back in 2012 when I was using the Compex daily. The technology has completely evolved.
The Compex is an electronic muscle simulator. It works by sending an electric current to your muscles, contracting the fibers. The human body can only create so much force at any given time, the Compex will always produce that same amount of force without any effort. You place electrode pads on the muscles you want to work, adjust the setting, and let it do the work. The Compex is way more effective than regular weight training. I am mad I caught on to this so late in my career. Compex is rushing the market and I 100 percent back it. Compex has given me a discount code to pass on to you all for today only
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My experiences with the Compex
2010 I was introduced to the Compex unit by Rick Stassi while working at Athletic Republic. At that time I was set on hard work and old school training. Rick Stassi, after a few months sold me on trying the Compex for recovery. He told me that the Compex could get rid of lactic acid within 24 minutes after a workout, so I tested it out. I started working out HARD and I was not getting sore. Naturally I thought I wasn’t doing enough. 2 months after not getting sore and using the Compex daily I decided I wasn’t going to use the Compex after a hard workout and boom DOMS set in (Delayed Soreness) I was sore for about a week. I basically lost a week of high level training because I had to accommodate my soreness. I was sold on the recovery cycle.
A few months later Rick tried selling me on the strength side of the Compex. The Compex will target slow or quick twitch fibers depending on the settings you put it on, sounds cool right? Rick told me of a story about some Tour De France cyclists who did this test were they put the Compex on the resistance setting; every 7 seconds it makes the muscle contract for 7 seconds then rest for equal time. These cyclists rode on a stationary bike for only 3 minutes while the Compex was active, a few days later they complained about how sore they were and how they had never been that sore before. Naturally I said to my self I could do that, so I tried it. I actually did the whole 24 minute or so cycle. I felt good then went and did some dynamic movements while the machine was on, not the best idea. I went 3 days with no soreness then I had 8 days of extreme soreness. My quad swelled up and sagged over my knee cap. The soreness wasn’t superficial like most weight training soreness, it was to the bone. I contemplated going to the ER because of the sever swelling. The swelling and soreness eventually went away. But…. after I was able to lunge 100 yards before I could feel a burn, yes I would get tired but no burn. My training increase because I could not get sore.
2010 track and field season I had a 40″ vertical, ran 23 miles per hour on the treadmill, placed 13 in the USA in the triple jump only using the Compex, Rick Stassi’sjump training and ran on the treadmill at Athletic Republic. NO WEIGHTS AT ALL OR TRIPLE JUMP PRACTICE.
I’ll post another about video the Compex soon. If you have any questions shoot me an email to email@example.com
Coaching is more than just developing an athlete on the field of play, its assisting with the growth of an individual emotionally and socially. For some athletes, I spend more time with them than their parents do. One aspect really enjoy is watching these kids grow up. Coaching high school is a unique time because they come in little, scrawny, big eyed then graduate with muscles, sassy, and like they know it all.
A few months ago I was invited by Maddy Canale and Carissa Adams, two of my senior jumpers, to the Marry Poppins Senior Musical, they were both had roles in the play. I set the event in my calendar and went. They were so happy to find out that I was going to attend but they were even more excited to see me there. By the way their faces lit up, I know this experience will be one they remember for life. The show was amazing, I forgot these were high school kids. I had a great time.
I every year I mature as a coach and this year’s lesson is understanding the impact I can make on these kid’s life and that I am making a bunch of life long friends.
Great job Mama Nale and Carissa, I am very proud of you two.
Senior long jumper Taylor Ashmore (Right) leads Orange County with her marks of 18’2.25 while Sophomore Dominique Ruotolo leads Orange County in the high jump 5’6 and triple jump 37’7.25. Dominique is also the #2 long jumper in the county with her mark of 18’0.25.
Mater Dei has a swarm of jumpers in the Orange County top 10, with 3 jumpers in the triple jump (Ruotolo, James, Forbes), 3 jumpers in the long jump (Ashmore, Ruotolo, and James), along with a respected 3 high jumpers over 5’0 (Ruotolo, Canale, Chiaramonte). Stats via(www.prepcaltrack.com)
The West Coast Relays is a great regional meet held in Clovis, ca. We as a team try to go to this meet to prepare our athletes for the state championships. Buchannan high school is the home of the West Coast Relays and the CIF State Championships. This meet was a tester to see what I needed to adjust coaching wise for the remainder of season. Physically my athletes are right on pace however this meet is a checkpoint to see if they are mentally ready for some great competitions and my jumpers succeeded in all areas this meet. Aj Collins and Taylor Ashmore were the only two that had been to this venue and an over-night meet. The rest of my jumpers were new to travel meets and/or competitive invitationals.
Friday morning we hopped on our bus heading from Mater Dei high school to Buchannan which is about 5 hours away. We went straight to Buchannan to do our pre-meet then relaxed for a couple hours in the hotel. For dinner we went to John’s Incredible Pizza, ate a bunch of pizza and pasta, and played a bunch of games. This meet is great for the kids because they get to bond and experience what college track and field travel is like.
Saturday morning we woke up, had a great breakfast at the Springhill Suites then, hit the track. I was extremely impressed by everyone’s performance. All athletes stepped up and performed to their expectations on beyond. Dominique hit all of her top marks in one track meet, we usually focus on one event at a time. Taylor was less 2” away from breaking the school long jump record with her mark of 18’2. AJ’s had to jump a season best as a starting height in the high jump and cleared 5’11, he also improved a foot from last week leaping 21’2 in the long jump. Matt Lujan cleared 5’9, Sophia and Maddy both cleared 4’9 but let some of the pressure get to them at 4’11. Jordan Jackson started off hot but let a foul disrupt his rhythm; he finished 2” off his personal best. Bianca James had a huge day setting two new personal best marks 17’ in the long jump and 35’5 in the triple jump. Overall these kids are ready for the next part of season.
Mater Dei’s Sophomore jump specialist Dominique Ruotolo is California’s new triple threat. Lurking in the shadows of superstar talent Tara Davis, Ruotolo is patiently awaiting her due recognition. As a freshman Ruotolo was the Orange County Triple Jump Champion, Trinity League Triple and High Jump Champion, set the Trinity League Triple Jump meet record, and beat out Kaitlin Merrit for the Trinity League Field MVP. Ruotolo knew she had set the bar high and has been right on pace for another successful year this season.
“Each week at practice we set one technical area to improve on, we develop that one aspect, then compete”, said head jumps coach Keinan Briggs.
In Orange County Dominique ranks #1 in both high (5’6) and triple (37’7), also #3 under all conditions in the long jump (18’0). When compared to California’s best she ranks #2 in the high, #7 in the triple, and a respected #20 in the long jump. (www.prepcaltrack.com)
This season Ruotolo expects to continue to improve and have fun doing it.
Another usual great meet. I really enjoy talking about these kids; they work so hard and deserve everything they receive. Titan Ruotolo set new personal marks in the long jump (19’6) and high jump (5’8). During the high jump I heard a little smack talk amongst Titan and Giancarlo Mange which as a highly competitive athlete and coach, I love. Mange had the final say in the high jump with his clearance of 5’10.
In the long jump Taylor Ashmore didn’t want to break the school record. She had 2 foul jumps well into the mid-eighteen foot range. Our school record is 18’4.75. Next time I guess. She finished with a mark of 17’8. Bianca James popped off a new personal best of 16’6 in the long jump, woop! Michael Perez has been inching forward with new personal bests each week but Christian Martinez keeps beating him; they have a little side bet going on. Christian also set a new personal best in the triple jump (38’11). Dominique Ruotolo is steadily improving one event at a time, this meet she set a new personal best in the triple jump with her mark of 37’7 which ranks her in the top 10 in CA. Sophia Chiaramonte earned her stripes by clearing 5’0 along with Maddy Canale who amazes me every meet. Matt Lujan has been riding a roller coaster of performances in the high jump but has been working hard in the triple jump; Matt leaped a mark of 40’1 and is now a 40’ jumper. Jordan Jackson looks like a different athlete each week, this kid just gets it. Two weeks ago he was jumping 39, yesterday he hit 41’11 and is going to keep improving. That’s it for now, bye!
Shout out to all my lower level jumpers who met their goals and set new personal bests.
Backstory: March 12th I had scheduled to compete at Cal State Fullerton’s Ben Brown Invitational. March 11th Mater Dei had a track meet but ended up being postponed until Saturday March 12th due to bad weather. Well this meant I had to coach and compete on the same day…smh. The Mater Dei track meet was about a 45 minute drive from my home and I needed to be at the school by 8:30 am, I stood all morning. I ended up sitting a about a hour worth of traffic on the way back; I got home about 2pm. I grabbed my competition gear then hustled to my track meet which was scheduled to start at 5pm. I maned up and competed though, no excuses. I did okay, jumping 47’9. Not bad after being up on my feet for 10 hours.
A little voice popped into my head a couple days ago telling me to get a chair, I responded with, “I don’t feel like carrying those big chairs.” That voice and I thought about how similar packing for a track meet is to camping then, mini stool popped into my mind. Last night I picked up this bad boy and it is comfortable! I am going to put to the test tomorrow as my Mater Dei team competes against JSerra.
That’s all I wanted to say.
P.s. expect to see a lot of me this season in this stool. #ImACoolCoachNow #CoachSwag #Trendsetter
“We killed it”; the only answer I can really give when asked how we did yesterday. Each week we write out goals for the meet, 14 athletes met one or more of their goals. We also have 12 athletes set new personal bests. There is going to be a lot of shifting around in the MD LEAP Squad history books this year and we just started. This was our first travel meet for most of the athletes and everyone adjusted well. Once again my battery died because I kept the camera on in my pocket for who knows how long.
AJ Collins is and Stephen Menzia are back on the runway, they were able to produce 20 foot jumps. I am looking forward to getting more training and technique in with those two. Giancarlo Mange stepped up equaling his PR in high jump and improving his personal bests in both horizontal events. Congrats to the always consistent Taylor Ashmore and Dominique Ruotolo who produced their first 18’0 marks. Jordan Jackson improved his personal best from 40’4 to 41’2 this meet. Maddy Canale broke the 34’ barrier also in the triple jump.
The lower levels were at a huge disadvantage with only one runway however they found a way to pop off some great jumps as well. Go MD LEAP Squad. Next week we are back at home against JSerra.