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Ankeny Centennial girls trackMeet day: competing and setting PRs
Track & Cross Country training · Ages 8–18
Jarosh training for runners centers on speed: starts, acceleration, sprint mechanics and explosive power, for athletes 8–18.
What we work on
01
Starts and acceleration
Work on starts and the first steps of a sprint, including sled drags. Structured practice develops the movement skills behind an athlete’s speed.
02
Sprint mechanics
Practice posture, stride and foot placement from acceleration through faster running.
03
Explosive power
Medicine-ball throws, jump training and plyometric progressions develop explosive movement alongside a growing strength foundation.
Your free assessment:✓ Vertical jump✓ 10–40-yard dash✓ Top speed / max velocity✓ 5-10-5 pro-agility drill✓ Coach consultation
Track & Cross Country at Jarosh
“This track season we had over 10 girls from Ankeny Centennial Girls track team compete this season. We’ve developed a great working relationship with the coaches and it has been fantastic to see these girls compete and set PRs.”
“Want to learn how to create power out of the blocks or as we talk about through early acceleration. Sled drags are key!”
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Tenley H. and teammatesA new Drake Relays middle-school record
From Jarosh Performance posts. Athletes are named by first name and last initial.
60min
Free assessment
Your first step
In 60 minutes, establish a baseline and talk with a coach about an individual training plan.
- Step 01Request
Tell us about your athlete: age and sport. Submitting a request doesn’t reserve a time. Our staff will text you within 24 hours to arrange the assessment. It’s free.
- Online request
- Text within 24 hours
- Free assessment
- Step 02Assess
We start with your athlete’s goals, then establish a baseline in 60 minutes with four tests: vertical jump, a 10–40-yard dash, top speed (max velocity) and the 5-10-5 pro-agility drill.
- Vertical jump
- 10–40-yard dash
- Top speed / max velocity
- 5-10-5 pro agility
- Step 03Review
Sit down with a coach to discuss your athlete’s starting point, goals and training plan.
- Starting point
- Goals
- Coach consultation
- Step 04Build
Talk through an individual training plan and the program that fits your athlete’s stage: Multi-Sport Foundation (8–12), Competitive Edge (13–15) or College Prep (16–18). Beginners are welcome.
- Ages 8–12
- Ages 13–15
- Ages 16–18
- Step 05Retest
Athletes are tested routinely at Jarosh Performance, and each athlete’s results are recorded to ensure progress is being made over time. Our 90-day guarantee is on speed and vertical jump.
- 10-yard dash
- 5-10-5 pro agility
- Vertical jump
- Top speed
Programs for ages 8–18
Three programs. One starting point: a free assessment with a coach.
Ages 8–1201
Multi-Sport Foundation
Develop movement skills, coordination and the foundations of speed and strength.
- Running mechanics
- Movement and coordination
- Strength foundations
Ages 13–1502
Competitive Edge
Progress through structured speed work, agility, resistance training and power development.
- Speed and acceleration
- Resistance training
- Explosive power
Ages 16–1803
College Prep
Develop strength, speed and power in preparation for the demands of collegiate training.
- Advanced strength
- Speed development
- Power development
New to performance training? Beginners are welcome.
FAQ
- Is there a separate program for track and cross country?
- Programs are organized by age: Multi-Sport Foundation (8–12), Competitive Edge (13–15) and College Prep (16–18). Tell us your athlete’s sport in the assessment request so a coach can talk it through with you.
- Does my athlete need training experience?
- No. Beginners are welcome. Start with the free assessment to discuss your athlete’s starting point with a coach.
- How do we arrange an assessment?
- Submit an assessment request online. Staff will text within 24 hours to arrange a time. The assessment is free and takes 60 minutes.