November 11-12, 2017, 9AM-4PM (both days)
Team Steve Speed & Hurdle Camp
What: Team Steve Speed & Hurdle Camp
Where: JDL Fast Track in Winston Salem, NC
When: November 11-12, 2017, 9am-4pm both days
Who: Coaches Steve McGill, Hector Cotto, Jenna Pepe
For Whom: Sprinters and Hurdlers ages ALL Ages
Cost: Athletes & Coaches $250, 3 or more athletes $230/ea
What to bring:

-Training shoes
-Spiked racing shoes (spikes should be no longer than a quarter inch)
-Clothes to train in, warmup clothes to warm up in.
-Healthy snacks, water bottle, perhaps a small cooler
(Lunch will be provided both days)
Here Is Some Of What You'll Learn..
Drills
Drills
Drills
Steve McGill
Steve McGill has been coaching hurdlers for his entire adult life, since 1994. Located in Raleigh, NC for most of those years, McGill has coached some of the best hurdlers to ever come out of the state, including current 100m hurdles world record holder Keni Harrison. He also coached Johnny Dutch and Wayne Davis II, both of whom went on to win NCAA championships – Dutch in the 400 hurdles and Davis in the 110 hurdles – and both of whom have gone on to compete very successfully at the international level. McGill also coached Booker Nunley, who, like Dutch and Davis, was the top-ranked male 110 hurdler in his senior year of high school. Throughout his career, McGill has coached at the youth level, the high school level, and privately for athletes of all ages, including post-collegians and masters hurdlers. One of the professional athletes he has coached – Hector Cotto – will be joining him in conducting the Team Steve Speed & Hurdle Camp. McGill currently lives in Mooresville, NC, just north of Charlotte, where he has a stable of hurdlers that he coaches privately.
Hector Cotto
Hector Cotto has been competing professionally in the 110 meter hurdles for the past decade. In that time, the East Carolina University school record holder (13.66) has raced in two Olympic Games (2008 and 2012) and three World Championships (2007, 2009, and 2011) for his native country of Puerto Rico. While training with Coach McGill in 2009, he dropped his personal best down to 13.54, before getting it down to 13.49 a year later. Currently 32 years old, Cotto, after taking a year off from competing in order to focus on coaching, has returned to training in hopes of qualifying for the 2017 World Championships in London. In addition to pursuing his own dreams, he is guiding young hurdlers to pursue theirs. As a youth coach, private coach, and high school coach in the Raleigh, NC area, he is passing on his knowledge and passion for the hurdles onto the next generation of hurdlers. In addition, he is the webmaster of www.sprinthurdles.com – a reservoir of knowledge for hurdlers and hurdle coaches for ways to improve in all aspects of hurdling, from the block start to technique to weight training to dieting to supplement usage. It’s all there at www.sprinthurdles.com. Cotto’s enthusiasm for track and field, and for the hurdles in particular, is quite infectious, and he is also a very patient instructor who knows how to mold his lessons to the needs of each individual athlete.
Jenna Pepe
Jenna Pepe, the sprint specialist of the camp, recently finished her second year as an assistant coach at Meredith College in Raleigh, NC. This past year, in addition to coaching the sprinters and horizontal jumpers, she also serves as the strength & conditioning coach for all of the school’s sports programs. Prior to taking on her coaching duties at Meredith, Pepe worked as a nationally certified personal trainer, generating and applying customized training programs for athletes in a variety of sports, as well as for general fitness clients. Prior to that, she coached the sprinters and horizontal jumpers at her alma mater, Ravenscroft School in Raleigh, NC, where, as an athlete, she won an independent school state championship in the 100 meter dash. Like McGill and Cotto, Pepe is an outstanding teacher of the sport, both in one-on-one settings and group settings.
About JDL Fast Track:

Located in Winston Salem, NC, the JDL Fast Track is one of the best indoor track & field facilities on the east coast of the United States. It features a 200 meter oval with a mondo surface, and a 100 meter warm-up area that is also mondo. Since its inception in 2012, JDL has hosted many important meets at the youth, high school, collegiate, professional, and masters levels, including several national indoor championship events. For more about the facility, click on this link: JDL Fast Track
What to Expect:

The Team Steve Speed & Hurdle Camp will be, first and foremost, a teaching camp. Sprinters and hurdlers will learn the fundamentals of proper sprinting mechanics and the fundamentals of a powerful, explosive block start. Cotto, who has used both an 8-step approach and a 7-step approach to the first hurdle at various points in his competitive career, can teach the how-to’s of both styles and can explain the benefits of both styles. Hurdlers will learn the style of hurdling that Coach McGill and Coach Cotto teach to their hurdlers – the cycle hurdling style, which emphasizes fluidity of motion, minimal wasted effort, and minimal pauses in the hurdling action.

Day One of the camp will be heavy with drills, while Day Two will incorporate an emphasis on speed and the block start. A tentative schedule of what each day will consist of can be found in the next section.

Because the camp is taking place in November, just prior to the start of the indoor season, our aim is for athletes to gain a wealth of knowledge while here, and to then have the time to gradually incorporate all that they learn into their training so that they can reap major benefits from it by the time the outdoor season hits. Our aim is not to teach a few tricks or tips that will lead to instant results. Our aim is to lay a foundation that athletes can build on, and we plan to be available for questions and to offer advice throughout the rest of our campers’ careers.
Tentative Schedule for Sprinters
Saturday November 11:

9am - Intro, hand out T-shirts
9:30am - dynamic warm-up
10am sprint drills
10:30am - sprint form/drills continued, application to actual sprints
12noon - lunch
1pm - starts (falling, 3 point,4 point, block)
2pm - 1-on-1 and small group instruction
3pm - reaction and explosive training and drills;
3:30pm - cool-down, static stretch, partner/band stretch, foam roll
4pm - Adjourn
Sunday November 12:

9am - dynamic warm-up
9:30am - sprint drills (review and new)
11am - acceleration and quick turnover drills
12noon - lunch
1pm - phases of the race: drive phase into turnover // running the curve
3am - Mini meet or competitive starts
3:30pm - cool-down, static stretch, partner/band stretch, foam roll
4pm - Adjourn
Tentative Schedule for Hurdlers
Saturday November 11:

9am- Intro, hand out t-shirts
9:30am - dynamic warm-up
10am - sprint drills (same as sprinters)
10:30am - beginner hurdle drills (trail leg wall drill, one-step drills, 3-step marches)
12noon - lunch
1pm - advanced hurdle drills (3-step marching pop-overs, 3-step cycle drill, quick-step drill)
3pm - one-one-one and small group instruction
3:30pm - cool-down, static stretch, partner/band stretch, foam roll
4pm - Adjourn
Sunday November 12:

9am - dynamic warmup
9:30am - sprint drills (same as sprinters)
10am - starts with no hurdle (falling, 3 point/4 point, blocks)
11am - starts over 2-3 hurdles
12noon - lunch
1pm - alternating drills (2 step, 4 step, 6 step)
2pm - quick-step drills on the curve /alternating drills on the curve
3pm - competitive starts over 3-5 hurdles
3:30pm - cool-down, static stretch, partner/band stretch, foam roll
4pm - wrap-up and good-byes