Physicals

Families, the athletic department is offering sports physicals at the Aubrey Lewis Sports Complex on Wednesday, August 26th, Thursday, August 27th, Wednesday, September 2nd, and Thursday, September 3rd from 3:30pm - 7:30pm. Please note this is ONLY for students that cannot get a physical from their primary care physician. Sports physicals are good for 365 days. Please bring with you this Health History Form filled out as well as the parent permission form. Also, it is mandatory you wear a mask and stay 6 feet apart from your peers. The health history form is linked to the right under Physicals.

Wednesday, August 26th
3:30pm - 5:30pm 
(Football, Boys' Soccer, Gymnastics, Girls' Tennis)


5:30pm - 7:30pm 
(Girls' Soccer, Field Hockey, Cross Country, Cheerleading, Girls' Volleyball)


Thursday, August 27th
3:30pm - 5:30pm 
(Crew, Boys' Basketball, Wrestling, Ice Hockey)


5:30pm - 7:30pm 
(Girls' Basketball, Swimming, Bowling, Golf, Fencing)


Wednesday, September 2nd
3:30pm - 5:30pm 
(Baseball, Boys' Lacrosse, Boys' Tennis, Softball)


5:30pm - 7:30pm 
(Girls' Lacrosse, Boys' Volleyball, Track (Indoor/Outdoor)


Thursday, September 3rd
3:30pm - 5:30pm Any sport last name A - K
5:30pm - 7:30pm Any sport last name L - Z

Week 1 Workouts

 The workouts below are for the athletes who will not be attending summer training. If you did not do the previous workouts linked to the right. Please start with those, these are level 2 workouts so please start at step one.

Upperclassmen

Monday: Easy 5 mile run

Tuesday: 2 mile warm up, dynamics and drills then 8 x hill runs, walk down rest

Wednesday: crosstrain for 40 minutes (walk, bike ride or swim)

Thursday: 2 mile warm up, dynamics and drills then Street sprints. Sprint the full length of your street from intersection to intersection. 2 sets of 6 reps 1 minute rest after each reps 4 minutes rest between sets

Friday: easy 6 mile run and plyometrics/power and lower circuit on home workout sheet.

Saturday: crosstrain for 60 minutes (walk, bike ride or swim)

Sunday: Rest 

Freshman/New to XC

Monday: Run 5 minutes, walk 1 minute. Repeat 3 times.

Tuesday: 20 minute run (walk, bike ride or swim)

Wednesday: Crosstrain for 20 minutes

Thursday: Run 6 minutes, walk 1 minute. Repeat 3 times.

Day 5: Run 7 minutes, walk 1 minute. Repeat 3 times.

Day 6: Crosstrain for 40 minutes (walk, bike ride or swim)

Day 7: Rest.

Day One Information

 Please be aware of the following:

- This week we will be practicing Monday, Tuesday and Thursday

- Practice will begin at 8:30, athletes must report to the front of the field house for daily screening

- Please print/fill out your portion of the questionnaire linked to the right (you will need this to get in), temperatures will be taken on site.

- Only athletes on the list in the previous blog will be allowed in

- Athletes must report 15 minutes before practice (8:15), if walking or riding a bicycle 30 minutes that way your temperature can drop (8am)

- Please arrive during our allotted time, not before and if you are late you will be sent home that day. 

- Athletes must wear a mask and bring a filled water bottle to practice (no sharing)

- Parents dropping off must wait until pre-screening is complete. If picking up do not arrive before your child says they are done

- Athletes must be off site as soon as workouts are completed

- Any athlete driving is not allowed to provide rides to anyone that is not in their household.

- No carpooling allowed

- Practice will be done (the latest) by 10am, please have pickups coordinated. The goal is to have athletes off campus as soon as they are done.

If you do not adhere to these items, as well as the protocol provided in the link, and the rules provided at practice, you will be sent home and not allowed to return to summer training. Again, these practices are not mandatory so if you feel as though you cannot adhere to the protocol given, or you are not comfortable in the current climate you do not have to attend nor will an athlete be penalized. As stated before, families please go over the Training Protocol linked to the right as these items will be strictly enforced during these two weeks.

Updates

As of now the first day of summer training will be on Monday August 17th, if your name is not on the list below you will not be able to participate as you did not turn in the COVID form required and it is past the deadline. In regards to summer training, things will be very different this year. First, summer training as a team will only be for two weeks (8/17-8/28). It has been mandated by the state that after 8/28 the students be given a two week break before the official start date of the fall season which is 9/14 with competition beginning the first week of October. 

Secondly, practice will be at 8am every day unless stated otherwise. Please see the menu at the right, the training protocol has been updated and a questionnaire has been added. The athlete's who can attend will need to bring a blank copy of this questionnaire to practice everyday as it will be collected when your vitals are taken before entering the woodman facility. This being said athletes will be expected to arrive at woodman by 7:45am to get through the check in process so that practice can begin at 8am.

Between 8/28 and 9/14 there will be workouts posted on the blog for athletes to do on their own and for those athletes not listed below there will be workouts posted for you during the two weeks of training. For this week athletes are required to continue the ab/squat challenge and repeat week the workouts for week 6. 

Oscar Counsell

Sam Acevedo

Jalen Dorch

Lawton Haynes

Lily Johnston

Dylan Martling

Magdalena Holland

Palmer Holland

Jasper Laboz

Charlie Deluca

Stephanie Webb

Michal Herman

Maxwell Blackburn

Zachary Rich

Madeline Dreifach

Oliver Sage Heuschkel

Alexander Arata

Reuven Frye

George Togman

Charles Ehlis

Henry Fayne

Nathan Collins

Alexandra Gawler

Joseph Gawler

Charles Hymowitz

Ella McAdams

Rosie O´Byrne

Krisantha Spencer

Jessie Legister

Violet Ross

Lucas Dia

Meghan O´brien

Sam Patricio

Simon Skerry

Truman Williams

Update

Parents and athletes, please keep an eye on the blog through this week as updates will be posted as they are received by the coaching staff. Today's update is a core challenge for the entire month of August, starting today (see core challenge tab to the right). Athletes are expected to do the desired amount on the days assigned; once we start getting into the higher numbers you can break the items up into sets and reps. Let's take August 11th for example;

50sec plank 

30 Sit-ups 

40 scissor kicks 

30 russian twist 

90 Squats

I can break my sit ups into 3 sets of 10 or 2 sets of 15, my scissor kicks into 4 sets of 10 or 2 sets of 20, my russian twists same as sit ups, and squats can be anywhere from 2 sets of 45 to 3 sets of 30. However, you feel you need to break it up is on you. The main goal is completing the total number prescribed for that day. Please make sure you are doing these as core training is something we value during the season and will help with your progression.