Off-Season Opportunities

Summer Options (June 2024-August 2024)

Ragnarök Athletic Club (for all events)

This is the only USA Track and Field (USATF) sanctioned club in Grand Forks and is for athletes who want to continue working on track and field skills/events through the summer. There is also a series of meets for interested participants. If athletes do well, they can qualify from the State meet to the Regional or National Meet. Younger siblings are also welcome to join. The club is for all ages. Many of our top athletes earned their trip to State by working tirelessly over the summer. See the attached flyer for info on summer training in technical events, as well as track meets throughout the area. Visit the club website below for specific details.

Ragnarök Athletic Club-CLICK HERE

Summer Speed & Strength 

There are many ways to get better in the off-season. One of the best things to do is working out with your teammates and classmates, right here at school. There are two options at school. One option is football-specific, while the other is for athletes involved in any other sports.

RRHS Summer Speed and Strength 2024 Info-CLICK HERE

RRHS Summer Speed and Strength 2024 Registration Form-CLICK HERE

Contact Brian Gutierrez with any questions ([email protected]).



Football Camp Info-CLICK HERE

Contact Coach Muir with any questions ([email protected]).

Summer Throwing Program (for throwers)

This is program is a no-brainer for throwers. Each season, our top throwers work on their skills over the summer. If you want to improve on your events, this is where to do it. The purpose of the Summer Throwing program is for athletes to learn the basics and fundamentals of throwing the Shot Put, Discus and Javelin. Athletes will learn by doing and emphasis will be on skill acquisition of the throwing events. See below for info.

Summer Throwing Info and Form-CLICK HERE

Summer Running Program (for distance runners)

The team meets Monday-Saturday, all summer. This is crucial preparation for the upcoming cross country season, or for any distance athlete. All athletes are strongly encouraged to attend, regardless of current fitness level. Workouts and mileage will be adjusted to the athlete’s current level.

Summer Running Info-CLICK HERE 

Track Camps

UND is offering camps this summer. Check them out here!


NDSU offers a number of camps throughout the summer. Check out their website below.

NDSU Summer Track Camps-CLICK HERE


Winter Training Options (November 2022-February 2023)

RRHS Winter Speed Program

2022-23 Speed Rankings-CLICK HERE

  • Full Program Details-CLICK HERE
  • ~30 minute workouts, great warm-up before lifting
  • No jogging. No laps. Just short, fast sprints, drills, and bounds.
  • Training emphasizes explosiveness and max recovery. We are building speed and legs, not lungs. Short sprints/flys timed each session and posted. See your results each week.
  • All athletes not in a winter sport should plan to participate.
  • No need to sign-up. Bring spikes if you have them.

RRHS Weight Room

  •  All students have access to the weight room and a strength and conditioning coach after school. If you are not currently in a winter sport, make plans to attend. It is not a huge time commitment and crucial for success in the spring. Some additional event-specific workouts will start in December. Talk to your event coach about details:
    • Sprints/Hurdles-Bakke/Muir
    • Jumps-Delmore
    • Throws-Tandeski
    • Pole Vault-Lloyd
    • Distance-Dafoe

SDR Winter Speed Training

The SDR Pre-Season Speed Program is designed to help athletes develop speed endurance, strength, & good mechanics as they prepare for the upcoming track season. See the link below for more information.

*Contact See Dick Run for Info*

SDR Speed Program Training Schedule-CLICK HERE

Winter Running Program for Distance Runners/Cross Country Team

Athletes not in a winter sport will meet regularly all winter to lift and run. This is crucial preparation for the upcoming track season. All distance athletes are strongly encouraged to attend, regardless of current fitness level. Workouts and mileage will be adjusted to the athlete’s current level.

–Talk to Coach Dafoe or Coach Bakke for meeting times

UND Track and Field Winter Camps

Stay tuned for updates

Concordia College Winter Camps

Concordia Track & Field Winter Camps Saturdays
*Sprint, Hurdle, Distance, Jumps, Pole Vault, Throws

$20 single session/$90 for all sessions

Sat., Jan. 8, 11:00am-1:00pm
Sat., Jan. 15, 10:00am-12:00pm
Sat., Jan. 22, 8:00am-10:00am
Fri., Jan. 28, 7:00-9:00pm
Sat., Feb. 5, 8:00-10:00am
Fri., Feb. 11, 7:00-9:00pm
Fri., Feb. 18, 7:00-9:00pm

NDSU Track and Field Camps

Check this website for details-Bison Track Camps