Exercise of the Week: Planks

Im a fan of basic things, solid things, things that can form a foundation.

Too often we are razzle dazzled by the dynamic.

When it comes to building a solid, stabilized core, to promote strength balance, posture and form.

The undisputed "king of the core" is the Plank exercise.

Maybe someday something will come along to trump the invention of fire, sliced bread, or the wheel.

But there is no improving on the perfection of Planks.
Just hold the pose, and the magic happens.

Besides the physical benefits, Planks are also known for promoting mental calmness.

So there you have it.

It's the Swiss army knife of core building, that will leave our athletes with a sense of well-being.

What more can a Coach/Team ask for?

Ivory Weathersbee
SFA Asst. Track Coach

Git 'er Done!

I was pretty proud today watching them run. One of  the most rewarding aspects of coaching is watching your athletes put into practice what they learned. Today was a proud moment, I saw consistency, adaptation, and determination in an athlete. He's had a sporadic season, and it was nice to see him put the pieces together.

The other proud moment is watching raw strength assemble itself into a meaningful and detailed race.

Greatness is brewing, I think we are going to Git'er Done this season.  GO PANTHERS!

Private and Independent Schools Championship Meet

We got an early start this morning: 645 am, phew! But we're here to set some personal records and win some medals. Senior standouts, Jawanza Diggs and Jared Jackson are competing in th 55m and 300m respectively. Jawanza currently holds the school record at 6.78 in the 55m. We are hoping for a PR today. This is Jared's first indoor season and only his second meet. He ran a 40.37 in the 300m at PG county sports complex. Pretty good for just getting into shape. Forever the competive leader, he jumped right in and blew his heat out by 2 seconds! Hopefully with a little more competition and a mental path he will bring that time down considerably today. Go Panthers!

Update! Diggs made finals and ran 6.79a/6.55, awaiting the official time :0

Thank You NSAF!!

We are so excited! We are in the midst of our first organized indoor track and field season with a new coaching staff, and our 9 tough kids are making us so very proud. Just to add one more victory to the team, we have been awarded the Tony Wells Team/Club Development Grant from the National Scholastic Athletics Foundation (NSAF)! Such a lovely surprise :)
Thank you to Joy Kamani, COO NSAF and the grant selection committee for believing in our team!

Chip In! Help Us Grow Up Big and Strong

Founded in 1828 by the Oblate Sisters of The Providence, St Frances Academy is the first and oldest operational African American catholic educational facility in the United States. The T&F program at St Frances has been underdeveloped in the past years, but is making strides.

Our team is special to us because it provides an outlet for some of our more troubled youth. Additionally participation in track and field plants a seed of lifelong fitness that can be enjoyed at every stage of life.

Please chip in and help our staff raise funding to provide need based aid to qualified student athletes for...

SAT Prep Courses/Materials (Sophmores/Juniors)
Developmental Clinics
room/board for qualifiers for national and regional events
MD/sprint/jump spikes
running shoes
cold weather gear