Menike Van Den Berg
Availability status: Committed
University: West Texas A&M
Country: South Africa
Date of birth: 10/07/2006
Height: 5 feet 9 inches
Weight: 145 lbs
Sex: Female
Graduation Year: December 2024
Enrollment Year: Fall 2025
Qualifications:
High School Grades: Africaans: B, English: B, Maths: B, Business Studies: B, Computer Science: B, Tourism: B, Life Orientation: B;
SAT: 960
SPECIFIC DISCIPLINES
100m
200m
PERSONAL BEST TIMES
100m: 12.14
100m: 11.74 (unofficial)
200m: 24.45
BIGGEST ACCOMPLISHMENTS
3rd place at the 2023 SA U17 Champs (200m)
4th place at the 2023 SA U17 Champs (100m)
Gold medal at the 2023 SA U17 Champs (relay)
CURRENT TRAINING SCHEDULE
My current training philosophy prioritises sprint quality over quantity, train six days a week, with Fridays and Sundays as recovery days. On Mondays and Thursdays I complete a gym session in the morning followed by a track session in the afternoon. Mondays are focused on endurance work, Tuesdays typically consist of 200m and 300m intervals, and Wednesdays are dedicated to speed development. Thursday emphasise drills, explosive movements and technical work. Saturdays vary depending on whether we are in-season or off-season.
In the pre-season, we incorporate a lot of steep hill sessions to build strength and power. Overall my weekly workouts are adjusted based on the phase of the season. Sundays usually involve a light 2km recovery run.
We also focus on a lot of band exercises to strengthen the small muscles that are not strengthened during normal work outs. Pulling tyres are also a key workout to improve our stride force and overall performance. We also always end our workout with small steps to improve our foot speed and reinforce proper sprint mechanics.
Give us 5 words that best describe you as an athlete:
Disciplined, focused, competitive, consistent, driven.
Tell us about your best memory of your athletic career:
The best memory was after coming back from a serious quad injury that kept me out for months. After a lot of rehab and hard work, I returned stronger and broke my school’s 54 year old record with a time of 11.74 seconds.
Goals:
My ultimate goal in track and field is to reach my full potential as an athlete, with a focus on excelling in the 100m and 200m. I aim to compete at the highest levels, both nationally and internationally, and to consistently improve my performance, break personal records, and contribute to my team’s success.
I’m dedicated to pushing my limits, gaining experience, and ultimately pursuing a professional career in track if possible.
My long-term goal in life is to turn my passion for exercise and athletics into a career in exercise science. I’m excited to study exercise science to better un- derstand how the body responds to physical activity, and how to apply that knowledge to help people improve their health and performance. Whether through coaching, fitness training, or rehabilitation, I want to help others achieve their fitness goals, prevent injuries, and lead healthier lives. My experiences in track and field have taught me the importance of discipline, dedication, and resilience, and I plan to use those qualities in my academic and professional journey, ultimately making a positive impact in the field of exercise science.
Anything else we should know?
Something you should know about me is that I have a strong mindset and an unwavering work ethic. I see pressure as a privilege and believe it drives me to perform at my best. Whether it’s overcoming setbacks or pushing through difficult moments, I stay focused and committed to my goals. I don’t shy away from challenges — I embrace them, knowing they push me to grow and reach new heights.