Essex County Championships - Bus Time

Please report to Midland Ave at 6:50am. Be sure to wear layers.

Saturday Workout

If you are competing tomorrow:

Distance 

25 min run

Dynamics/drills

Stretch and ice

Sprinters/Throwers

Do two sets of dynamics

California jumping jacks for 30 seconds then hold a 1 minute plank. Rest for 45 seconds and repeat 5 times. 

ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 5 times

Stretch and ice

If you are not competing tomorrow

Distance 

40min run 

Dynamics drills 

California jumping jacks for 30 seconds then hold a 1 minute plank. Rest for 45 seconds and repeat 5 times. 

ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 5 times

Sprinters/Throwers

20 min run

California jumping jacks for 30 seconds then hold a 1 minute plank. Rest for 45 seconds and repeat 5 times. 

ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 5 times

Saturday practice

Saturday practice has been cancelled. Check the blog in the morning for your workout. 

Friday Practice

Practice will be held tomorrow after midterms. The entire team needs to meet on the 2nd floor of the main building Friday, January 29, 2016. Make sure your on time and have layers. Practice will conclude at 4:30pm.

Thursday Practice

Practice will be held in the main building on the second floor at 2:30pm. It is your responsibility to do some studying and/or meet with teachers in preparation for midterm between 1:07 and 2:30pm. Throwers, sprinters, and JV/Frosh distance meet in the 2nd floor. Plan for practice to conclude at 4:30pm. Varsity distance meet at the field house at 2:30pm. 

Save the Date

The winter track and field banquet will take place on Saturday March 5, 2016 from 1-3pm. We ask that everyone plan to arrive at 12:30pm so we can promptly begin at 1pm. More information to follow.

Spring Track and Field Information...PLEASE READ!!!

Spring Sports – Athletic Forms

•    If you played a Fall or Winter sport and your physical was dated on/after March 5, 2015, your physical is still valid. The only form you must submit is the Health History Update Questionnaire. 
Page 13 of this packet Athletic Packet

•    For all 9th grade students, who have not played a fall or winter sport, you will need to submit the signed History Form and signed Athletes with Special Needs Supplemental History Form (even if it is not applicable). Physical Examination and Clearance Form must be submitted from your last valid physical. Bring the physical form to your Doctor to complete.
This entire packet Athletic Packet

•    If any student’s physical is dated more than 90 days from the first day of practice, she/he must submit the Health History Update Questionnaire.  Page 13 of this packet Athletic Packet

•    Physicals will be held on:

        February 1st from 4:30 pm to 6:30 pm  

•    If you can’t make the scheduled date for your team, you can come any of the other nights. If you are the guardian of multiple athletes playing different sports, you can come on the same night for physicals or to submit paperwork.

•    Forms can be submitted on:

        January 27th, February 3rd and 8th from 4:00 pm to 7:00 pm.

February 8th is the last day to submit paperwork.

IMPACT TEST INFORMATION
If you are interested in participating in spring track and field and you are:

1. Student who has never done a sport at Montclair High School
2. Junior who's last impact test was taken during their freshman year
3. Senior who's last impact test was taken during their sophomore year

...here are the dates and time set aside for TRACK AND FIELD to take the IMPACT test in the MAC LAB located in the MAIN BUILDING. You must also have the permission slip signed by your parent/guardian when you arrive for the test. It can be found on the side tab under additional information.

February 3rd:

6:00pm - Any spring athlete

February 4th:

4:00pm - Track and field

6:00pm - Any spring athlete

Practice Location

Sprinters, throwers and Frosh/JV distance meet on the 2nd floor after school tomorrow for practice. Varsity distance report to the field house. Practice will conclude at 5pm please plan accordingly.

Snow Day Workout

Warm up: Jumping jacks for 1 minute then hold a 1 minute plank. Rest for 30-45 seconds and repeat 6 times

Take a 2 minute break then do;

1 min high knees, 1 min jumping jacks, 1 min squats, 1 min crunches, 1 min lunges (alternating), 1 min plank with alternating leg lift 1 min rest. Repeat 6 times.

Two mins rest then do 4 sets of;

 - 20 jumping jacks

 - 1 min plank

 - 12 lunges (each leg)

 - 1 min plank

 - 40 crunches

 - 1 min plank

 - 20 squat jumps

 - 1 minute plank.

 1 min Rest 

10 sets of ten california jumping jacks and hip Series (3 sets of 10 each leg) to cool down. Stretch and ice 

Weekend Workout

Warm up: Jumping jacks for 1 minute then hold a 1 minute plank. Rest for 30-45 seconds and repeat 4 times

Workout: (4 Sets):

 - 20 jumping jacks

 - 1 min planks

 - 20 push-ups

 - 1 min plank

 - 20 squat jumps

 - 1 minute plank.

Rest, repeat

Stretch and ice 

Sunday: http://youtu.be/wqkeH2jMLt0

New Balance Games/Saturday Practice

We will not compete in the New Balance Games this weekend. There will be practice for the entire team on Friday. Due to the impending snow storm the district has cancelled all activities on Saturday. There will be a workout posted on that day.

Wednesday Practice

Practice will be held at Woodman Field

Spring Track and Field Meeting Reminder

There will be a meeting for ALL athletes interested in participating in Spring Track and Field tomorrow immediately after school in the main cafeteria. All interested are expected to attend.

Winter track and field athletes, come to the meeting as well. Practice will be held after the meeting in the main building.

Monday Workout

Warm up: Jumping jacks for 1 minute then hold a 1 minute plank. Rest for 30-45 seconds and repeat 4 times

Take a 2 minute break then do;

1 min high knees, 1 min jumping jacks, 1 min squats, 1 min crunches, 1 min lunges (alternating), 1 min plank with alternating leg lift 1 min rest. Repeat 6 times.

10 sets of ten california jumping jacks and hip Series (3 sets of 10 each leg) to cool down. Stretch and ice

Saturday Practice

Meet on Midland Ave at 8:45am sharp tomorrow for practice. 

Athletic Forms and Impact Test Dates

Spring Sports – Athletic Forms

•    If you played a Fall or Winter sport and your physical was dated on/after March 5, 2015, your physical is still valid. The only form you must submit is the Health History Update Questionnaire. 
Page 13 of this packet Athletic Packet

•    For all 9th grade students, who have not played a fall or winter sport, you will need to submit the signed History Form and signed Athletes with Special Needs Supplemental History Form (even if it is not applicable). Physical Examination and Clearance Form must be submitted from your last valid physical. Bring the physical form to your Doctor to complete.
This entire packet Athletic Packet

•    If any student’s physical is dated more than 90 days from the first day of practice, she/he must submit the Health History Update Questionnaire.  Page 13 of this packet Athletic Packet

•    Physicals will be held on:

        February 1st from 4:30 pm to 6:30 pm

•    If you can’t make the scheduled date for your team, you can come any of the other nights. If you are the guardian of multiple athletes playing different sports, you can come on the same night for physicals or to submit paperwork.

•    Forms can be submitted on:

        January 27th, February 3rd and 8th from 4:00 pm to 7:00 pm.

February 8th is the last day to submit paperwork.

IMPACT TEST INFORMATION
If you are interested in participating in spring track and field and you are:

1. Student who has never done a sport at Montclair High School
2. Junior who's last impact test was taken during their freshman year
3. Senior who's last impact test was taken during their sophomore year

...here are the dates and time set aside for TRACK AND FIELD to take the IMPACT test in the MAC LAB located in the MAIN BUILDING. You must also have the permission slip signed by your parent/guardian when you arrive for the test. It can be found on the side tab under additional information.

February 3rd:

6:00pm - Any spring athlete

February 4th:

4:00pm - Track and field

6:00pm - Any spring athlete

Spring Track and Field Announcement!!

There will be an interest meeting for all interested in participating in track and field during the spring season. The meeting will be held on Tuesday, January 19, 2016 from 2:40pm-3pm in the main cafeteria.

Hispanic Games

The Hispanic Games event list has been posted  for this weekend. If your name is not on this list to compete tomorrow(frosh, soph, novice and varsity) you are to report to practice tomorrow after school. The order of events for Friday and Saturday has been provided for you as well.

Order of Events for Hispanic Games 

Athletes please bring work to do, healthy snacks to eat, enough to stay hydrated, a phone and your charger. We plan on returning from the meet tomorrow night hopefully around 9:30pm.  Athletes who compete tomorrow will have off on Saturday. Your workout will be posted on the blog for you to do on your own Saturday morning.

Please take the time to look at this event list and plan accordingly. We have gone over this during practice time so it is your responsibility to make sure you are in the correct place.

Spikes are allowed for all levels!!! 

Workout - 1/5/16

Please make sure you do this workout today. Thank you for your cooperation. See you all tomorrow. Remember to wear layers in addition to hats and gloves. 

Warm up; Jumping jacks for 1 minute then hold a 1 minute plank. Rest for 30 seconds and repeat 4

Light stretch

1 min high knees, 30 second squats, 1 min jumping jacks, 1 min (30 seconds each leg) lunges, 1 min rest. Repeat 6 times

Stretch holding each stretch for 2 sets of 30 seconds 

ABS; 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 6 times

Tom Zaccone Meet Update

Due to the change in date of this meet the coaching staff has to make some minor changes. The event list has been posted.   Meet on Midland Ave immediately after school. If your name is not on the list and you are NOT a thrower you have off tomorrow. Please check the blog for a workout to do inside.

Throwers in all divisions you are to report to the freshman gym in the annex immediately after school. Please be on time.

An outlook for the rest of the week: as long as you are in practice and participating you will have the opportunity to run this weekend at the Hispanic Games which will be held at the NYC Armory (Freshman/Sophomore/Novice on Friday and Varsity on Saturday). If you will not be in town this weekend it is imperative you email the coaching staff tonight.

Event List and Updated Information (Essex County/Tom Zaccone)

If your name is on the list for the Essex County Relay Championships please meet on Midland Ave at 7am fully dressed.

On the schedule it states that the Tom Zaccone meet is Monday, were is a correction. They meet will be held on Tuesday. We will discuss the event list for that meet during practice on Monday.

Happy New Year!!

Don't worry, we didn't forget about you :) here is your workout for today. 

Warm up; Jumping jacks for 1 minute then hold a 1 minute plank. Rest for 30 seconds and repeat 4

Light stretch

1 min high knees, 30 second squats, 1 min jumping jacks, 1 min (30 seconds each leg) lunges, 1 min rest. Repeat 6 times

Stretch holding each stretch for 2 sets of 30 seconds 

ABS; 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 6 times