Good Friday Optional Practice / Mountie Relays Information

Practice on Good Friday has been CANCELLED. Enjoy the time and rest before our first meet.

For those who will be in town on Saturday report to Woodman Field at 7am for Mountie Relays. We will distribute uniforms and inform you of your events for the day. If you are not on time, if you will NOT compete.

The order of events for the Mountie Relays will be posted on Friday. Distance runners will compete in distance events, sprinters in sprint events, jumpers on jumping events, and throwers in throwing events.

Practice Change

ATTENTION!!! Practice time has been changed to 3pm. Please be ready to warmup AT 3pm

Nutrition Talk

Recovery Mode 

Your coaches guide/ solutions for post-workout recovery. 

It’s easy to assume the reps you perform in the weight room or the sweat you shed on the track/ field directly correlate to bigger muscles and more strength. But in reality, this conditioning breaks your muscles down one tiny rip at a time. It isn’t until after the workout, when your heart rate has returned to normal and your muscles finally rest, that the real growth can begin. In this post we will guide you along the crucial post-workout road to recovery.

The three R’s:

Rehydrate

As a rule of thumb, athletes should drink 16-24 ounces, or 2-3 cups, of fluid for every pound they lose in their workout. If the athlete tends to sweat heavily, it could be a good idea to sip a sports drink before, during and after workouts in addition to water to aid with electrolyte loss.

Coaches pick: Chocolate milk

While it’s not the kind of drink you’ll want to chug midpractice, chocolate milk is a nutritious option to kick-start your recovery. Why chocolate? The sugars are carbohydrates that your body can use. Additionally, chocolate milk contains protein, providing the carb-protein pairing that is ideal for recovery.

Repair and …

Protein is an essential part of the recovery process because it helps repair and build the muscles that were broken down during the workout. Athletes should strive to get at least 20 grams for a post-workout snack or meal. But they also should keep in mind that protein alone won’t build muscles – you need enough calories, too.

Refuel

During a long, intense workout, athletes deplete their stores of carbohydrates, the body’s main source of energy. It’s important to replenish these stores as soon after the workout as possible – ideally within 30 to 45 minutes of exercising. During this window, the body is best able to replenish the glycogen stores and rebuild muscle.

Dietitians recommend at least a 2-to-1 carb-protein ratio for recovery. Depending on the individual and his or her goals, the ratio may be increased to 3-to-1 or 4-to-1.

Coaches picks: Carbs and protein

Bagel and peanut butter; cereal and milk; sandwich with lunch meat; fruit and yogurt

Saturday Information

The in house meet has been cancelled for Saturday, March 24, 2018.

Practice will be at 9am. Please be on time.

Friday Practice Location

We will be at Woodman Field. See everyone tomorrow!!! Have your layers :)

Thursday Practice Location

We will meet on the 2nd floor in the main building for practice today.

Snowday Workout :)

Warm up:

10 sets of 10 California jumping jacks

Dynamics or Light stretching if there's no room for dynamics

Workout;

6 sets of 1 min high knees, 1 min squats, 1 min pushups, 1 min A skips, 1 min lunges (each leg for one minute), 1 min rest.

25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands), 50 jumping jacks. Rest and repeat 6 times.

Cool down: 5 sets of 20 California jumping and stretch (each muscle for a minute) 

AFTER WORKOUT

Throws group:

Practice discus spin, javelin rundown, shot put glide in house! (50 reps per event)

Spike Night is Tonight!

Just a reminder Montclair High School's Spike Night hosted by Fleet Feet will be tonight Monday, March 19, 2018 from 6-8pm. Address: 603 Bloomfield Ave, Montclair, NJ 07042

This event provides you with the opportunity to find the trainer that is specific to you plus an amazing 20% discount! :-)

Looking forward to seeing you all!

Practice Location

Track is clear, weather is nice! See you at Woodman! :)

Saturday Practice Update

Everyone off except for those who lift. Sprinters 7:45 distance and throws report at 9:30

Saturday Practice/Information Meeting

Good Afternoon, the information meeting for parents an guardians will be held tomorrow March 17, 2018 at 9am in the multipurpose room at Woodman Field.

Practice will also begin at 9am. 

Friday practice location

the team will be st Woodman today.

Winter Track and Field Banquet

Due to the small number of RSVP's for the winter banquet on March 24th we will have a joint Track and Field banquet in the Spring!! Keep you eyes and ears open to dates and locations for this event. We thank you for your continued support and look forward to seeing everyone in the spring :)

Thursday Practice Location

Distance and Thrower training groups meet at Woodman Field.

Sprinters and meet on 2nd floor in the main building.

Wednesday Practice CORRECTION

CORRECTION ATHLETES IN THE SPRINT GROUP and VARSITY throwers meet at Woodman Field immediately after school.

All other track and field members meet on the 2nd floor of the main building. Please be ready to begin foot drills at 2:50pm.

Tuesday Practice

We will meet on the 2nd floor on Tuesday as well. See you all tomorrow. Have your layers :)

Monday Practice Location

The entire team will meet on the 2nd floor of the main building on Monday. Everyone, please bring layers! See you soon :)

REMINDER!!
If you have not read and signed the code of conduct yet, please do so immediately.

Saturday Practice

For those taking the SAT!! We wish you well!

All other athletes, please meet on Midland Ave at 8:45am on Saturday morning. Please have your layers, something to keep you hydrated and a snack for after practice. Practice will conclude at 11am on Midland Ave.

See you all soon.

Friday Practice Location/Information Meeting

Good Morning All!!

Practice will be held on the 2nd floor of the main building today (Friday). Please be on time. Warmup will begin at 2:50pm.

Information meeting for parents and guardians will be on Saturday, March 17, 2018 at 9am in the Multipurpose Room located at Woodman Field.

Snow Day # 2 Workout

Hope you are enjoying the second snow day!! Please be mindful take advantage of this time to rest and regroup. Do some make up work, apply for some scholarships, read a book that interests you. 

When you have finished having some YOU time... here is the workout for the day:

Warm up: Jumping jacks for 1 minute then rest for 1 minute. Repeat 10 times

Workout: 1 min high knees, 1 min jumping jacks, 2 min rest. Repeat 8 times

Rest 2 minutes

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

Cool down: Jumping jacks for 1 minute then rest for 1 minute. Repeat 4 times

Snow Day Workout for Team

Warmup: 1 min high knees, 1 min jumping jacks, 1 min rest. Repeat 8 times

Workout:

20 bodyweight squats
30 crunches push ups
20 lunges – 10 each leg
5 push ups
30 second plank
50 jumping jacks
After doing all exercises rest for 2 minutes
Repeat 6 times

Cool down:Click for cool down

Quick Reminder (Spring Track and Field)

Athletes!! Please TAKE YOUR TIME read and sign the code of conduct we went over during the first day of practice. If this is not complete by the end of the week (3/9) it will count as an unexcused absence.

Also, if you are going away for spring break, please email your respective head coaches with the dates you will be absent. This will help us plan for competition.

Roster has been updated as of 2:23pm today

Monday Practice

Practice will be held at Woodman Field. Practice will be done at 5pm today. Please plan accordingly.

Clearance list has been updated. Please take a look to see if you have been cleared.

AFTER SCHOOL ACTIVITIES CANCELLED

ALL AFTER SCHOOL ACTIVITIES HAVE BEEN CANCELLED!!! There is NO MEETING TODAY AFTER SCHOOL. We will meet on Monday 3pm at Woodman Field. There will be NO PRACTICE on Saturday.

Winter Track and Field Banquet - Postponed

We have postponed the end of season banquet for Winter Track and Field. We will email you for the new date. Stay safe today.

Spring Track and Field Information

There has been a change in location for the 1st day of practice (Friday, March 2, 2018). We will meet in the LGI immediately after school.

At this meeting we will go over who has been cleared for the season, update each athlete on what they still need in order to be cleared, rules/regulations, and the season as a whole. We will begin promptly at 2:45pm, so please be ON TIME. 

All athletes who have signed up for spring track and field are expected to attend.

Please plan your ride to pick you up from MHS main building at 3:45pm

CLEARANCE LIST HAS BEEN POSTED. PLEASE READ THE INFORMATION IF YOUR NAME IS NOT ON THIS LIST.