Please see workouts below for Saturday and Sunday. Also, we will not be competing tomorrow please see link to the right for updates to the schedule.
Saturday: Nike App
1. Quick Mobility Warm-up
2. Athletic Core
3. Strengthening your stride
4. Runner stability
5. Quick Fix Mobility
Sunday: Nike App
1. Runner warm-up
2. Active Recovery Mobility
3. Runner strength & balance
4. Runner Flexibility
Ocean Breeze group will leave from Midland at 1:30, Throwers in annex gym after school. Everyone else please see Nike workouts below.
JV/Varsity
Virtual workout
Easy 20 minute run followed by 6 sets of the circuit below
20 Mountain Climbers
20 Jumping Jacks
10 Push-Ups
20 Jumping Jacks
30sec Plank
20 Jumping Jacks
20 Crunches
20 Jumping Jacks
20 Squats
20 Jumping Jacks
20 Lunges
20 Jumping Jacks
20 Leg raises
20 Jumping Jacks
30sec Plank
Please see meeting area for select groups below.
Throwers; Annex Gym
Ocean Breeze group: bus leaves from Midland at 2:40
Freshman, JV and everyone else will meet in the Annex front circle, changed and ready to workout at 3pm.
Today varsity distance/sprints will meet at woodman; throwers in the annex gym. Freshman and JV athletes should do the nike app workouts below.
NIKE APP WORKOUTS
Today throwers will meet in the annex gym, varsity at woodman after school. Everyone else should do the workout listed below.
All groups do the following workout today.
Easy 20 minute run followed by 3 sets of the circuit below
20 Mountain Climbers
20 Jumping Jacks
10 Push-Ups
20 Jumping Jacks
30sec Plank
20 Jumping Jacks
20 Crunches
20 Jumping Jacks
20 Squats
20 Jumping Jacks
20 Lunges
20 Jumping Jacks
20 Leg raises
20 Jumping Jacks
30sec Plank
The Essex County Championship will be tomorrow however, just like the SEC Championship no spectators are allowed. Athletes competing will be excused from periods 8 & 9 and the buses will leave from Midland avenue at 1:40pm; remember snacks and water. Athletes not competing see workouts below.
Sprints/Jumps
Warmup: Runner warmup on Nike app
Workout: Find a hill and do 2 sets of 6 hill sprints
Walk down rest between reps 6 mins rest between sets, if you're unable to find a hill do 100's on track
Cool down: Runner stability and runner flexibility on Nike app
Distance
Warmup: Runner warmup on Nike app
Workout: 60s sprinting 1:30s jogging (2 sets of 6)
2 minutes rest between sets
Cool down: Runner stability and runner flexibility on Nike app
All groups do the following workout today. Throwers at home skip the run and just do the circuit
Easy 20 minute run followed by 3 sets of the circuit below
20 Mountain Climbers
20 Jumping Jacks
10 Push-Ups
20 Jumping Jacks
30sec Plank
20 Jumping Jacks
20 Crunches
20 Jumping Jacks
20 Squats
20 Jumping Jacks
20 Lunges
20 Jumping Jacks
20 Leg raises
20 Jumping Jacks
30sec Plank
Varsity Distance will meet at 9am, Throwers 10am and sprints/jumps 10:30am; at woodman field. All other athletes please see virtual workout below.
NIKE APP WORKOUTS
Today throwers and varsity athletes will meet at woodman at 2:50pm (come dressed ready to practice). Freshman and JV athletes should go for an hour bike ride and if you don't own a bike do a 30 min run followed by the Nike app items below. Both levels will be off tomorrow and practice information for next week will be posted here on Sunday.
1) Runner warm up
2) Up for speed
3) Athletic Core
4) Runner stability
5) Runner flexibility
Tomorrow throwers will meet in the annex gym at 3pm, ocean breeze group will leave from midland avenue at 2:40pm and everyone else will meet in the parking lot of the freshman building 2:50pm. All groups should arrive to their locations changed and ready for practice and don't forget water/ masks. Freshman and JV will have virtual training on Friday and Saturday.
Today throwers will meet in the annex gym at 3pm, Ocean breeze group will leave from Midland at 2:40. Everyone else please see today's home workout below.
Warm-Up: 3 sets of jumping jacks for one minute. Thirty seconds rest between sets
Workout: (nike app)
Quick-hit abs
Glute and hip strength
Athletic Core
Runner stability
Runner flexibility
Tomorrow all groups/levels will meet at woodman at 2:45pm. Everyone should arrive at woodman dressed as we will only use locker rooms to secure belongings. If you are virtual get dressed at home, if you are in school utilize the bathrooms and jog to woodman. Also, please remember if you aren't feeling well stay home. If you are in quarantine due to covid or close contact you will be excused.
Please see today's workout below
Throwers
Warmup: Quick fix mobility on Nike app
Workout: 30 jumping jacks - 20 squats - 10 pushups. 5 rounds
Core:
- Crunches: 50 reps
- Leg Raises - 20 reps
- Reverse Crunches (knees to chest) - 20 reps
- Plank - 60 seconds
- Stomach stretch - 30 seconds
Repeat 4 times
Cooldown: Light stretching (hold each stretch for 30 seconds)
Sprints/Jumps
Warmup: Runner warmup on Nike app
Workout: can be done right on your street
30s sprinting 30s jogging (2 sets of 6)
3 minutes rest between sets
Cool down: Runner stability and runner flexibility on Nike app
Distance
Warmup: Runner warmup on Nike app
Workout: Freshman 30 minute run/ JV 45 minute run/ Varsity 60 minute run
Cool down: Runner stability and runner flexibility on Nike app
Good afternoon, please see the nike app workouts below. Tomorrow varsity distance will meet at woodman field 9am, sprinters/jumps at 10
Throwers
1) The Perfect 10
2) Quick-hit abs
Sprints/Jumps & Distance
1) Runner warm up
2) Up for speed
3) Athletic Core
4) Runner stability
5) Runner flexibility
Please see workouts below for today; athletes going to ocean breeze will leave from woodman at 2:40pm. As a reminder if you aren't feeling well (covid symptoms or not) you should not come to practice. If you take a covid test inform the coaching staff of this as soon as possible (rapid and PCR). However, you are not allowed at practice until you come back with negative results which must also be reported to staff.
Please do not come to practice while waiting for results as this puts you and your teammates at risk; time missed will be excused. If you take a rapid and a PCR we request that you stay out of practice until you get your PCR results. As of now all meets from 12/27 through January 19th have been cancelled for the team and the majority of the team will remain on virtual training until further notice.
Throwers & Jumpers:
Warmup: Easy 8 minute jog, followed by workouts below on Nike training app
Runner warm up
Glute and hip strength
Glutes and glory
Glutes to the max
Runner flexibility
Long run: 20 minutes of 1 minute sprinting 1 minute controlled
3 minutes rest once completed
After interval 5x100m strides (preferably on Berkeley hill, if not then do the length of your street)
Cool down 10 min run and stretch
Warm up 5 min run/ active warm up/stretching
10 x 100m build-ups walk back rest
If unable to make it to a track do the length of your street
Cool down 10 min run and stretch
Tomorrow; throwers will meet in the annex gym for practice at 3pm and the group that goes to ocean breeze will leave from Midland avenue at 2:40, come prepared and make sure you bring at least two bottles of water. Everyone else will should do the workout below.
For those returning from COVID we haven't received word on when return to play protocol will begin but once we find out we will post days and times here.
Easy 20 minute run followed by 3 sets of the circuit below
20 Mountain Climbers
20 Jumping Jacks
10 Push-Ups
20 Jumping Jacks
30sec Plank
20 Jumping Jacks
20 Crunches
20 Jumping Jacks
20 Squats
20 Jumping Jacks
20 Lunges
20 Jumping Jacks
20 Leg raises
20 Jumping Jacks
30sec Plank
JV/Varsity
Happy New Year we hope you all enjoyed the much needed break. Tomorrow there will be no practice as the district has informed all coaches that all sports have been put on hold. There will be a home workout posted tomorrow morning. Any and all updates will be posted here as we are informed; for now all athletes should download the NIKE Training app.
This week As stated by the district if you are uncomfortable coming back into the building missing school tomorrow and Tuesday will not be counted against you/your child. If you want to go virtual please see details below.
For those of you that travelled over the break please make sure you adhere to the districts Quarantine Guidelines (clink link).
Anyone who tested positive during the break please make sure you email Coach Washington at runningmounties@gmail.com and inform him of the date you tested positive. This needs to be done ASAP so that we can get you on the list for the athletic trainers. As stated in the parent meeting, all athletes who test positive for covid must go through the districts return to play protocol before they can return to practice. However, the district has now added that athletes will need to see a doctor for a check up, must provide a note from the doctor clearing them for physical activity and a note from their parents stating that they (parents) are comfortable with their child returning to sports. As of now we do not know when the trainers will begin this but all information will be posted here as well as emailed to those who previously tested positive