How to Walk-on to an NCAA Division 1 Track Team
A guide from a former University of Oregon walk-on
Good news! Even if you weren’t recruited, never qualified for state, and didn’t make varsity until your senior year in high school (like me), you can still go D1. Here is everything you need to know to walk-on.
Step one: Pretty obvious. Transfer to an NCAA Division 1 school.
Step two: Tryout.
What Does Walking-On Entail?
Walking on simply means joining the team and receiving some benefits, but not receiving a dime for your efforts.
What Are Your Chances of Walking-On?
Landing a scholarship on a Division I men’s track and cross country team is highly competitive. Each program typically has a very limited number of scholarships to offer — on average, only 12.69 scholarships per team. This low number is due to the fact that the NCAA has a finite amount of scholarship funds allocated for each sport, which means that many talented athletes might not receive an athletic scholarship. Given this constraint, walking-on — where you join the team without an initial scholarship offer — becomes a viable option.
When Are Tryouts?
Ensure you find all the details on when and where the tryout will be held. Tryout dates are not always posted. These details are often unofficial and require inquiry. You can do so by asking someone on the team or emailing a coach. Oregon’s tryout happens in October.
What Sprint Tests Will They Have Me Do?
Oregon had me do two tests. Each on a separate day.
Flying 30-Meter Sprint Test
The first test is the 30-meter fly, designed specifically to measure your top-end speed. To ensure precise results, this test will be conducted indoors. Here’s an image of what it looks like:
Procedure:
Each athlete has two attempts to complete the 30-meter flying sprint. Timing begins when the athlete’s torso passes the first timing gate at the 30-meter marker. The athlete then sprints to the finish line at the 60-meter marker. The time for each attempt is recorded using either a precision timing system or a stopwatch, depending on the equipment available.
Timing and Recording:
The best time from the two trials is recorded to the nearest two decimal places. This high level of accuracy ensures a precise measurement of the athlete’s speed over the flying 30 meters.
Purpose and Predictive Value:
The flying 30-meter sprint time is a critical metric, as it can be used to predict an athlete’s potential performance in a full 100-meter sprint. By analyzing the speed maintained over this 30-meter section, coaches and trainers can estimate the athlete’s overall sprinting capability and identify areas for improvement.
Flying 30-Meter to 100-Meter Sprint Time Conversion:
The times achieved in the flying 30-meter sprint can be used to predict an athlete’s potential 100-meter sprint time. Below is a conversion chart that estimates 100-meter sprint times based on specific flying 30-meter times:
- 3.30 seconds in the flying 30m = 11.99 seconds predicted 100m time
- 3.20 seconds in the flying 30m = 11.67 seconds predicted 100m time
- 3.10 seconds in the flying 30m = 11.34 seconds predicted 100m time
- 3.00 seconds in the flying 30m = 11.00 seconds predicted 100m time
- 2.95 seconds in the flying 30m = 10.84 seconds predicted 100m time
- 2.90 seconds in the flying 30m = 10.67 seconds predicted 100m time
- 2.85 seconds in the flying 30m = 10.50 seconds predicted 100m time
- 2.80 seconds in the flying 30m = 10.34 seconds predicted 100m time
- 2.75 seconds in the flying 30m = 10.17 seconds predicted 100m time
- 2.70 seconds in the flying 30m = 10.00 seconds predicted 100m time
- 2.65 seconds in the flying 30m = 9.84 seconds predicted 100m time
Application:
This conversion table can be used by coaches and athletes to gauge how performance in a flying 30-meter sprint might translate to a full 100-meter race. By focusing on improving the flying 30-meter time, athletes can work towards achieving faster overall 100-meter sprint times.
P.S. After passing this test to join the team, I later discovered Oregon coaches had all the sprinters perform this test regularly as part of their training.
120-Meter Standing Start Sprint Test
The second test involves a 120-meter standing start outdoor trial, timed with a stopwatch. Starting from a stationary position on the track’s curve, the runner must navigate the turn and sprint to the finish line while maintaining speed and form. The timing starts when the runner begins and stops when they cross the line. This test assesses acceleration, speed endurance, and curved running dynamics. Here’s a video demonstrating the test:
Benchmark Times
To increase your chances of making a Division 1 track team, aim to complete the 30-meter fly in under 3 seconds and the 120-meter standing start in under 13 seconds. Hitting these benchmarks demonstrates strong speed and athleticism.
Will I Get a Scholarship?
Scholarships may depend on the team’s roster and the school you attend. In collegiate track and field, supremely gifted athletes outgrow their smaller schools and frequently transfer to powerhouse track and field programs. If you find yourself walking onto one of these powerhouse programs, you will constantly face new competition each year.
If you do happen to prove yourself, coaches will often reward you for your efforts with some sort of financial assistance. However, I’ve seen that the financial aid packages are only rewarded if you perform well at conference meets and championships. It’s not unheard of for athletes to start as walk-ons and finish their careers with full scholarships.
Thank the Coach
If a coach allows you to join the team, let the coach know how much you appreciate the opportunity. The expectation is that you will be able to keep up with the team workouts regardless of the prior lack of conditioning.
What Happens If You Don’t Make It?
If you don’t make the team, it’s natural to feel disappointed, but it’s important not to get discouraged. Coaches understand that athletes develop at different rates, and missing out this year doesn’t mean your chances are over. They will likely encourage you to keep working hard, refining your skills, and trying out again next year.
Remember, coaches are always looking to add depth to their roster and increase competition within the team. They often remember the faces of determined athletes who return better and stronger. If they see that you’ve put in the effort to improve, they might be more inclined to give you another opportunity. Use this as motivation to train even harder, take advantage of feedback, and come back next season with renewed focus and determination.
Parting Message
Before I wrap up, I want to share a key takeaway. While this guide offers a roadmap, the real value lies in the journey itself. Don’t focus solely on making the team; luck plays a part, but the true reward comes from the work you put in and the personal growth you achieve. My own experience taught me that becoming the best athletic version of myself was far more fulfilling than simply making the roster.
So, embrace the challenge, learn from every step, and celebrate your progress. Whether you make the team or not, the effort will change you for the better. That pursuit of your personal best is what truly matters.
I hope this guide has shown you that pursuing a D1 dream is possible, no matter when you start. I wish you the best.
By the way, when I joined the University of Oregon track team, there was this one exercise we did all the time that seriously helped my sprinting. If you’re curious, check out my free download on Gumroad.
