Lakewood Ranch's Falco Stars In Multiple Events For Mustangs

Jan 24, 2017

In 2016, Lakewood Ranch High School won the 4A state championship by six points over South Florida power Southridge. The Mustangs' first ever state championship was in large part due to then junior Sophia Falco who scored 32 points out of the team's total 66. Falco, a Vanderbilt signee, was runner-up in the 100m dash, 5th in the 200, first in the long jump, and runner-up in the triple jump. We caught up with her before the official start of the 2017 track season.

How did you get started in track and field?

I started track 7th grade year. It was for middle school and only lasted a month.

Do you remember your first meet?

I remember long jumping and running in the 100 meter dash at a meet. I didn't do fairly well, but it didn't really matter that much to me back then.

It seems like every year you are back at the state meet and in multiple events. That's an incredible feat. What drives you year in and year out?

I always strive to be the best athlete and make my coaches and team proud. It drives me to work hard and succeed in many events. Practices do seem hard in the off season but I always think about the future and the end results I will have.

Speaking of multiple events. You're one of the top sprinters in the state and nationally ranked and one of the best jumpers in the country. Do you have a favorite event?

My favorite events are long and triple jump. I love them because I know I will be able to go much farther in them. Plus, jumping has many more technical aspects, and not as much running. I like perfecting my technique and I'm excited for what is to come.

What is a typical week of practice like for you?

My typical schedule of practice during the week is running on Monday, Wednesday, and Friday. We do 8x200, 4x300, and 2x250 4x40 2x200. Jumping is on Tuesday and Thursday. Those are my favorite days. We work on take off drills and landing.

Let's go back to 2016. You were 5th at New Balance Nationals in the long jump and state champion, national champion and state runner-up in the triple jump, state runner-up in the 100 and fifth at nationals, and 5th in state in the 200. Overall, you scored 32 points at the state meet for your team that captured the 4A state championship. How would you sum up your junior season?

My 2016 year of track was amazing. I never imagined achieving so much. Everyone always believed in me but I never really believed them until everything started to fall into place. 2016 was a year I'll never forget, I hit 20 feet in long jump, 40 feet in triple jump, and 11.5 in the 100m. They were all marks I was dreaming of and I couldn't have been any happier.

What have you been working on this year specifically?

Leading up to this track season, I've been really training hard, much harder than ever before. I run more and lift at least 2 days a week, something I wasn't used to. Something in jumping that I've been working on specifically is my landing. It is something I have struggled with and I'm really taking the time to perfect it.

What are the goals for yourself and the team?

My goals for this year are 21 feet in the long jump, 41 feet in the triple jump, and sub 11.30 in the 100 meters.

Sophia recently competed at the Kent State high school meet in Ohio where she ran 7.76 in the 60, jumped 18'4.5 in the long, and 38'6 in the triple. She will be at the David Oliver Classic this weekend where she hopes to run and jump even further before the start of the outdoor season and New Balance Indoor Nationals in March.