Dylan C.

I am currently a volunteer assistant coach at the University of Illinois. I previously volunteer coached at University of North Carolina with the Jumpers and multis (decathlon/heptathlon) and I have previously had wide range of other coaching experiences. I have coached track and field and speed and strength programs with youth, high school, and collegiate athletes. These experiences have allowed me to work with athletes individually, and within small and large groups. I am USATF Level 1 certified coach and have completed Altis Coaching Certification Courses in the Horizontal Jumps (Long Jump and Triple Jump), Shot Put and Discus, and Pole Vault. I have a bachelor’s degree in Kinesiology – Sport Performance from the University of Wisconsin – Eau Claire and my career goals are to become a head track and field coach following my time competing professionally.

I am currently training for the 2024 US Olympic Trials. I currently train at the University of Illinois. I competed for Team USA in the Decathlon after I placed 4th at the 2022 USATF Indoor Championships (heptathlon) and 6th at the 2022 USATF Combined Event Championships (decathlon). Prior competed at the University of Wisconsin – Eau Claire from 2016-2020. During my time there I achieved the following accolades:

Accolades:
Decathlon PB: 7876
1x Team USA (2022 Thorpe Cup)
4th Place Finish 2022 USATF Indoor National Championships
6th Place Finish 2022 USATF Outdoor National Championships
NCAA D3 National Record Holder (Heptathlon)
2020 USTFCCCA Field Athlete of the Year
2019 NCAA Division 3 Outdoor Track and Field Team National Champion
5x NCAA Division 3 All-American (60m Hurdles, Heptathlon, Decathlon)
2x NCAA Division 3 National Athlete of the Week
2019 NCAA Academic All-American
2020 USTFCCCA Midwest Region Field Athlete of the Year
2020 WIAC Performer of the Year
3x WIAC Conference Champion

A typical session will follow the following format.

1) Dynamic Warm-Up
a. This 10-15 minute portion of the workout will prepare the athlete and improve performance for the session ahead, as well as improve the athletes movement ability.
b. Dynamic Warm Up Components
i. Locomotor Movements
ii. Dynamic Stretching Series
iii. Sprint Development Drills
iv. Remedial Event Drills
2) Specific Event Technical Work
a. This will be the bulk of the session for your athlete. We will focus on improving your athlete at their specific event or events.
b. Sprinter:
i. A sprinters technical session will focus on block start technique, acceleration development, max velocity, and the mechanics of sprinting during all of those phases.
c. Jumper:
i. A jumper’s technical session will begin with sprint training because jumpers must be equally as capable to sprint fast as they can jump high/far. Following the sprint training we will focus on different jump drills to improve jump mechanics and short approach jumping to work on the specific event technique.
d. Hurdler:
i. A hurdlers technical session will begin with hurdle drills to teach the athlete the proper mechanics of hurdling. Following drills, we will sprint over hurdles, teaching the proper rhythm and technique used during a hurdle race.
e. Thrower:
i. A throwers technical session will begin with throwing drills where the athlete will learn the proper positions of each throw individually. Following throwing drills, we will work on the technique of the full throw.
f. Multi Event Athlete:
i. A multi-event athlete’s technical session will often be longer than my other sessions. Depending on your athlete’s event combinations we will combine like movements and complete a modified session for each event type listed above.
3) Sprint Workout/Specific Strength Session/Conditioning Workout
a. The specific type of workout we complete here will depend on your athletes needs and time the time of year (off season, pre competition, competition phase).
b. Sprint Workout
i. This workout will be a series of timed and repeated runs. Time of year and event of the athlete will determine the exact workout.
c. Specific Strength Session
i. Specific strength exercises are exercises that use very similar movements to the athlete’s sport, improving their ability to complete their sporting movement more powerfully.
d. Conditioning Workout
i. The athlete will complete a scripted series of bodyweight exercises or timed runs to improve the athletes work capacity.
4) Cool Down
a. This is the last portion of the workout, the goal of this portion is to prepare your athlete to recover. Cool downs are a scripted series of low intensity exercises.