As a new season begins, Howard University’s women’s track and field team is shifting its focus from celebration to preparation.
After capturing their fourth consecutive Mid-Eastern Athletic Conference (MEAC) Outdoor Championship, the Bison have set their sights on training — weeks filled with practices, conditioning and team-building — all aimed at strengthening their foundation and continuing their championship legacy.
Howard’s Sports Performance Team plays a key role in supporting them, combining strength and conditioning, sports medicine and nutrition resources to help each athlete stay healthy and improve performance.
One senior sprinter, Sanaa Morris, described a typical day.
“Our schedule stays packed; we lift, run, recover and make sure our nutrition stays on point. Every day practice has a purpose, and nothing is done without intent,” Morris said.
During a recent practice, the team’s focus and intensity were evident. Athletes powered through timed sprints as coaches shouted split times and offered quick technical feedback. Between sets, runners took short breaks to regroup, exchange words of encouragement and prepare for the next round.
The environment at practice was calm yet focused, with every drill executed with deliberate precision. Even as fatigue set in, the athletes pushed through, embodying the level of discipline and commitment Head Coach David Oliver and his staff expect.
Senior Kelis Armstrong said the practices are about building trust and consistency.
“Every day, we’re pushed — not just physically, but mentally. Coach Oliver expects accountability. We learn to lean on each other when fatigue sets in,” he said.
From the men’s track and field team, senior jumper Sean Wray offered his perspective on how the women’s success motivates the entire program.
“Seeing their consistency and discipline challenges us too. When they’re putting in work, you feel called to match that energy. We push each other just by being teammates,” said Wray, a biology major.
Other voices on the team, like senior psychology major Jordyn Miller, echo that sentiment.
“We don’t just run; we measure, film, correct. It’s constant refinement,” Miller said. “Every step, every split time, every alignment matters.”
That focus on precision is shared throughout the roster, where athletes push one another to raise the bar. Another veteran competitor, senior criminology major Aniya Woodruff, said, “We’re not resting on our titles. We want speed, strength, and depth. That means everyone earns their spot — again — to prove we belong.”
Behind the scenes, the coaching staff stays busy managing athletes’ training loads, recovery protocols and injury prevention strategies. Strength and conditioning sessions play a key role in that process, incorporating resistance training to build durability, plyometrics to enhance explosiveness and mobility work to reduce strain and prevent overuse injuries.
The recruiting standards reflect that level of demand — Howard’s 2025 recruiting benchmarks call for marks like 48.46 seconds in the 400m and 1:56 in the 800m to compete for roster placement.
Coach Lucas Lopez, the head strength coach at Howard, described the philosophy behind his approach.
“My job is to make sure athletes are strong, balanced and resilient. We look at movement quality before heavy lifts and emphasize injury prevention as much as performance. If you break down early, titles don’t matter — you won’t be there to compete.”
As practice grows more intense and the season approaches, the pride and memories of past victories continue to inspire. Isaiah Okoro, a Howard alum and former student-athlete, reflected on the women’s championship legacy.
“Seeing this program rise year after year means a lot to those of us who wore the uniform. These women are redefining what success at an HBCU looks like,” Okoro said. “It’s not just about winning — it’s about showing the world that Howard can compete with anyone, anywhere.”
As the Bison enter the new season, expectations remain high. With momentum building and standards firmly in place, Howard’s women’s track and field program is positioned to continue its pursuit of excellence and sustained success.
Copy edited by Daryl Thomas Jr.
