Feature Friday: Sophia Curtis Has Emerged As All-Round Star

I'm not sure if everyone knows about your journey to Ocean City, so could you fill us all in on how and why you went from Padua Academy in Delaware to Ocean City? How did all this happen?

We have always loved Ocean City as a family. It's been our vacation spot since I can remember. My parents purchased a vacation home in 2021 and we would spend most of the summer there. We consider it to be our happy place. In 2022, as a family we agreed unanimously to make it our permanent home. The Padua track team was an incredible experience for me. I started my track career there after playing field hockey and lacrosse my entire childhood. I learned so much from my experience at Padua. The coaches and athletes were excellent and I can't thank them enough for introducing me to the sport I love the most. In the end, my heart was in Ocean City, and so I was all in.

What are your thoughts on the great indoor season you had, which was highlighted by your huge PR of 41-3.75 to place third at New Balance Nationals? That's No. 2 in NJ indoor history and No. 10 in U.S. indoor history!!! What was your reaction to that? Were you surprised by what you did? Did you see it coming?

The experience at New Balance Nationals was nothing short of amazing. Being surrounded by the best of the best was so energizing. I knew if I was going to have a chance, I needed to perform at the highest level possible. Breaking my previous PR of 38-8 on the first jump was huge. It gave me the confidence and the mindset in the next series of jumps that I needed. From there, the sky was the limit. Once I broke 40', the adrenaline kick was like no other. I knew immediately that 41' was in reach and thankfully, I had a last jump to prove that ability. The girls I competed with were unbelievable athletes. Competing with such high level athletes that were going into the meet jumping 42' was the push I needed. 

I know what a technical event the TJ is, so what exactly was the difference for you at the New Balance National Championships. What specifically can you point to that allowed you to jump so far?

Approaching the meet I spent a lot of time working on mechanics. For For starters, hitting the board was key. I continued to break down each of my phases and rehearse over and over until I felt satisfied. Having correct technique in the triple jump is easily one of the most important aspects of the event. In addition, keeping a positive mentality and attitude really helped peak my performance. 

I see that you've gotten off to a very fast start this outdoor season with NJ No. 1 times of 56.8 in the 400, and 60.8 in the 400 hurdles, and a 17-8 in the long jump and NJ No. 1 40-1 in the TJ. What's been the difference for you in the 400 and 400 hurdles that have enabled you to drop your PR's by so much already this season?

I would say that religiously working on technical aspects of the hurdles, participating in speed endurance workouts for conditioning and committing to my routine of weight training has ultimately set me up for success. In addition, making sure I get enough rest to let my body fully recover so that I am able to perform when it counts. 

What are your biggest goals in each of your events this season, Sophia.

To be named a state champion in New Jersey is a huge goal for me. In the triple jump, I am aiming to hit 42' this season. In the 400m dash, a huge goal for me is under 56 seconds. In the 400mh, running a sub 60 seconds is something I will continue to strive for. And lastly, in the long jump I am aiming for over 18' this season.

You have shown that you are very strong in multiple events, so I am wondering which event you enjoy the most and why?

I absolutely love the triple jump. I like the technical aspects of the event, it's a challenge for me and I am constantly learning something new and receiving so much great advice. The incredible feeling and the thrill of running down the runway is something I look forward to at every competition. The ups and downs of this specific event keeps me going and helps me to become an even better athlete. 

What is a normal week of practice like for you? Do you switch off each day on drills? Hurdles one day, jumps the next, then speed work another day? 

We make sure to incorporate hurdle days, speed and endurance days, technical days and jump days coupled with specific weight training in the evening after practice. 

Track and field athletes are always debating which event is the toughest? Many feel it's the 400 hurdles. What are your thoughts on that, and what is the most challenging part of the 400 hurdle race? What makes it as tough as it is?

I would agree that the 400mh is definitely one of the most difficult events. The most challenging parts of this particular race are coming out of the back quickly, maintaining the correct speed around the track and giving everything you've got left through the last 100m. After coming around the bend, staying consistent and maintaining speed through that last 100m is extremely difficult. While all of the lactic acid is building up, you are still challenged to complete the race with good form and good speed. 

The NJ outdoor record in the triple jump is 44-11, set in 2013 by American record holder Keturah Orji. I know that's way out there, but I'm just wondering what your thoughts are on one day possibly challenging that record? 

44-11 is an incredible jump, especially for a high school athlete. Keturah Orji is such an incredible, inspiring athlete that I am honored to be associated with. Many Division I female triple jump athletes shy from 45' feet. It is my goal to keep improving in the triple jump throughout my high school career, to the best of my ability. 

When is your next meet?

My next meet is Saturday, April 22nd at the Woodbury Relays. 

How excited are you to be competing at the Penn Relays next week in the triple jump?

This will be my second year competing at Penn Relays, but my first in the triple jump. I am so excited at the opportunity to compete at Franklin Field again with some of the best competition around the world. I am thrilled to be able to compete in the event I love the most on one of the biggest stages. 

What kind of goal do you have for yourself at the Penn Relays?

I would really like to continue to show improvement from my previous marks. To hit my goal of 42' at Penn relays would be incredible.

Let's rewind the clock. How and why did you first get involved in track and field? And how and why did you become a triple jumper?  How did this all happen?

Growing up, everyone always said that I was quick. I used to race my younger brother and his friends for fun and usually won. But running track for a team had never crossed my mind. I spent most of my life playing field hockey, lacrosse and competed on the swim and dive team in the summer. During one of our field hockey practices at Padua Academy, the head coach approached me and asked what I planned on doing for the winter season. She suggested that I try track and field being that I was so quick on the turf. Honestly, I had never really given it much thought. So I decided to give it a try and use the season as a great way to stay in shape for lacrosse in the spring. I immediately fell in love with the sport, so much that I decided to double up and play lacrosse and run track and field that spring. The season following, I decided that it was time to pick and choose which sport I was going to take the most seriously and dedicate my time to. With no hesitation, I chose track and field. As for triple jump, the jump coach at Padua Academy, Barry Swanson, asked me to give it a try. It was very difficult and complicated at first, but we continued to work on it all season and I learned so much. Once I got the hang of it, I ultimately fell in love with the event and have had the privilege of competing in it ever since.

When was your first big breakthrough moment when you realized that you could do some great things in this sport?

Continuing to PR in almost all of my events and seeing the progression from the beginning of my high school career until now has really given me the faith to keep working hard and stay driven. My breakthrough of 41-3.75 had really set the tone for my remaining indoor season and the start of my outdoor season. After this jump, I felt like I could accomplish anything.

How much time do you spend watching videos of pro or college jumpers and hurdlers, and who do you watch and what have you learned from watching them? 

 I enjoy watching top triple jump performers Yolimar Rojas and Jasmine Moore. These incredible athletes are tremendous inspirations. I have learned so many great tips on technique and form from watching them perform. 

What do you love the most about the sport of track and field?

I love the constant competitiveness. There are so many phenomenal athletes competing for the same thing as you and in the end, it ultimately comes down to who has prepared for it and who wants it more. The track and field community is another thing I adore. The team factor and everything that comes with it is unbelievable. 

What do you love the most about being a member of the Ocean City T&F team?

 The bond I have with my teammates is unmatched. Not only are we constantly cheering each other on at meets, but even at practices. I am so grateful for such an awesome support system from both my teammates, family and coaching staff led by Coach Cook. Along with that, running at the beach is such a privilege. Being able to use the beach, the ocean, the boardwalk and more is something not many people get to experience.

What is the most impressive high school XC/T&F accomplishment you've ever witnessed, and what made it stand out so much to you?

The most impressive high school track and field accomplishments I have witnessed are not only the triple jumpers who competed at Nationals, but the incredible runners as well. It was such an amazing experience to be able to watch such greatness and history being made by people from all over.

If you could have dinner with any four track and field athletes (dead or alive) who would it be and why?

I would choose to have dinner with Sydney McLaughlin, Anna Hall, Jasmine Moore and Masai Rusell. I am constantly watching these athletes compete and make history. They are such inspiring athletes as well as people and I would dream of the privilege to talk with them. 

Where do you see yourself in 10 years?

I aspire to compete at the Division I level in college and would love the opportunity to continue my career further from there. Being a professional athlete has always been a dream of mine. 

What advice would you give to younger athletes who are just starting out in the sport?

Being on the stage can be intimidating. Focus on your task and execute to the best of your ability. It's a process and there are so many aspects to the sport that can be overwhelming. Trust in your training and eventually all the hard work, dedication, and time you've put in will pay off. Set incremental goals for yourself in each event and strive to meet those goals. Be persistent with your training and nutrition and keep a positive, open-mindset. We as athletes tend to get frustrated when things don't work out as planned. Always remember there are so many opportunities and that God has a plan for you. When starting out, try several different events and explore new things. You may come across something you really enjoy, but you won't know unless you try. Eventually, you will find something you really love and enjoy doing, just like I did with triple jump and hurdles. The love you have for the sport and your event makes it a whole lot easier to become a great athlete. Lastly, make sure you are having fun!