Virginia Pride's Spring team combines competitiveness with inclusivity, welcoming first-timers venturing into the world of track & field. Our team competes at local, regional, and national levels, participating in track and field meets that showcase our athletes' talents. Join us as we strive for excellence and build a community of passionate athletes. 

Who: Boys & Girls ages 6 - 18

Early Bird Registration price open now: $345, ends February 1st.  

Regular Registration price: $395 begins Feb 2nd. 

Last Minute Registration price $445, begins March 1st. 

Registrations will Close March 23, 2024

CROSS COUNTRY

Cross country is an exhilarating sport where teams and individuals compete across open fields, traversing natural terrains like dirt or grass. The length of the courses varies from 1k to 5k, depending on the age of the athletes. These captivating routes lead through woodlands, open country, and encompass a mix of hills, flat ground, and occasional gravel roads. It truly is a dynamic and diverse experience for all involved.

Cross Country presents a complete fall season, stretching from early September to late November. It serves as an excellent complement to any sport that demands running or endurance. Athletes in grades 3 - 8 will have multiple chances to participate in races ranging from 1K to 5K, tailored to their age and comfort level.

We impart athletes with the knowledge of proper form, fundamental running skills, and focus on enhancing the abilities required for endurance running.

Our practice locations will expand to include Gainesville in addition to the usual spots in Alide/South Riding. Enjoy the convenience of multiple practice venues!

Aldie / South Riding - Tue / Thur TBD

Gainesville - Mon / Wed TBD

Practices begin after Labor Day

Cross Country Season Details:

• Operates: End of August through late November.
• Practice Locations: South Riding, Aldie, and Gainesville.
• Development Focus: Originally designed for middle and long-distance runners, now a flagship program for Virginia Pride.
• Terrain: Courses are typically on open fields with natural terrain such as grass, dirt, woodlands, hills, flat ground, and sometimes gravel roads.
• Distances: Courses range from 1k to 5k based on athletes' ages.

Program Highlights:

• Season Duration: Early September to late November.
• Grade Levels: Athletes in grades 3 - 8.
• Race Opportunities: Distances between 1K and 5K based on age and comfort level.
• Training Emphasis: Teaches proper form, basic running skills, and focuses on endurance running.

Practice Schedule:

• Aldie / South Riding: Tue / Thur, 6:00 - 7:30.
• Gainesville: Mon / Wed, 6:00 - 7:30.

Gainesville Practices:

• Location: Catharpin Recreational Park.
• Days: Mon / Wed / Sat (reserved for trail runs with the Aldie group).
• Focus: Endurance and long-distance running.
• Limited Spots: Maintained for low coach-to-athlete ratios.

Participant Details:

• Ages: 7 – 14 for boys and girls.
• Meets: Typically on Saturday mornings with designated start times for each age group.

USATF Guidelines:

• XC Distances: Follow USATF guidelines for various age groups.
• Competitions: To compete at USATF and/or AAU XC National meets, runners must turn 7 years old in that calendar year.
• CCCNYC: Allows runners turning 6 in the calendar year to compete with the 7-8 age group, running the 2K at their youth championship meet.

Fall Pre-Season Conditioning Program - Aldie / South Riding 

Thank you for sharing information about the Aldie Pre-Season Conditioning Program. This program is a great opportunity for young athletes to prepare for upcoming indoor track and field events. Here's a summary of the key details:

Program Details:

• Ages: 7 – 12 for boys and girls.
• Maximum Athletes: Limited to 25 to maintain low coach-to-athlete ratios.
• Days: Tuesdays and Thursdays.
• Registration: To be determined, with a maximum of 25 kids.
• Time: 5:30 – 6:30 (subject to change).
• Location: Willard Intermediate School.
• Trainers: Virginia Pride Coaches.

Program Focus:

• Objective: Development of body awareness and overall body strength.
• Benefits: Ideal for athletes with aspirations to participate in Indoor Track during the Winter.
• Activities: Body weight exercises, hill runs, and running mechanics.

Typical Exercises:

1. Plank to Push-Up With Shoulder Tap
2. Squat (novice) / Squat Jumps (advanced)
3. Burpees
4. Push-Ups
5. Lunges
6. V-Ups
7. Jumping Jacks
8. Hip Touches

The program is designed to be well-rounded, combining strength development, running mechanics, and body weight exercises. The limited athlete numbers allow for a personalized approach to coaching. 

Fall Pre-Season Conditioning Program - Gainesville 

Thank you for providing details about the Fall Pre-Season Conditioning Program in Gainesville. Here's a summary of the key information:

Program Details:

• Ages: Boys and Girls aged 7 – 12.
• Days: Tuesdays and Thursdays.
• Session Duration: 60-90 minutes.
• Trainers: Va Pride Coaches
• Maximum Athletes: Limited to 25 participants.
• Time: TBD
• Location: TBD

Program Focus:

• Objective: Development of body awareness and overall body strength.
• Benefits: Suitable for athletes with aspirations to participate in Indoor Track during the Winter.
• Activities: Body weight exercises, plyometrics, and resistance band training.

Typical Exercises:

1. Plank to Push-Up With Shoulder Tap
2. Squat (novice) / Squat Jumps (advanced)
3. Burpees
4. Push-Ups
5. Lunges
6. V-Ups
7. Jumping Jacks
8. Hip Touches

This program, with its focus on body weight exercises, plyometrics, and resistance band training, provides a comprehensive approach to conditioning. The limited number of participants allows a personalized and attentive coaching environment. The inclusion of running mechanics aligns with the goal of preparing our athletes for Indoor Track during the Winter.

WINTER PROGRAMS

Indoor track isn't just outdoor track under a roof or in a bubble. Not only are the track and events different from those contested outdoors, but these differences make indoor track attractive to track and field athletes for a number of reasons.

Different Track Size

The most obvious difference between indoor and outdoor track & field is the size of the track:

• Shorter. A standard indoor track is 200 meters around, or exactly half the size of a standard outdoor track, but unlike outdoor tracks, indoor tracks vary in length depending on the floor space available.

  • Some are smaller (the track in Madison Square Garden, home for many years to the indoor National Championships and to the Millrose Games, the oldest invitational indoor track-and-field meet in America, is only 160 yards around.)

  • Some newer venues are large enough to accommodate oversized indoor tracks as long as 300 meters.

• Fewer running lanes. Most indoor tracks have six lanes, instead of the eight or nine lanes typical of an outdoor track.

• Banked turns. Another difference between indoor and outdoor tracks is that the better indoor tracks will have banked turns. They are bowl shaped rather than flat on the turns. In the same way that your car would slide to the outside going around corners when you drive if you didn't slow down as you begin your turn, athletes going at high speeds would experience the same thing. On flat indoor tracks with tight turns they either must slow down to negotiate the turns, or be pulled outwards. The banks help the athletes cope with these centrifugal forces so that they can maintain their speed on the turns.

Different Events

Due to the smaller track and limited area for field events, the events contested indoors are different from those contested at an outdoor track and field meet:

• Fewer events. The full complement of 20 outdoor events each for men and women (excluding relays) is reduced to 12.

• Events dropped: The following events contested outdoors are not contested indoors:

  • 100 meter dash

  • 100 meter hurdles

  • 400 meter hurdles

  • Steeplechase

  • 10,000 meters

  • Racewalk events

  • Discus

  • Hammer

  • Javelin

Spring Track & Field

Aldie Group:

Boys & Girls ages 7 - 18

Tuesday & Thursday

Local Middle School

Times: TBD

Spring Track & Field

Gainesville Group:

Boys & Girls ages 7 - 18

Mondays & Wednesdays 

Local Middle School

Times TBD

Saturday Mornings 

Both Groups on a local high school track (TBD) 

Time TBD