Virtual Day

Athletes, please see home workout below for today. Practice will resume tomorrow after school.

Parents, a email from the booster club has gone out in regards to a booster interest meeting taking

place Wednesday evening. If you did not receive this email that means you are not on the email

list and you haven't filled out the emergency contact google form to the right. Please get this done

as soon as possible as not having this information will leave you in the dark on things planned and

also effect your athletes ability to compete.

At Home Strength Circuit

Warm Up:

JUMPING JACKS 2X60 SECONDS

SQUAT JACK 2X60 SECONDS 

IN AND OUTS 2X60 SECONDS

Rest: Take one minute to catch your breath.

Warm Up Continued:

FROG PUMPS 2X15 REPS

LATERAL BEAR CRAWL 2X45 SECONDS

SHOULDER Y TO LIFT OFF 2X12 REPS

Rest: Take two minutes to catch your breath.

Workout

First Tri-Set; do these exercises together for four rounds

BODYWEIGHT SQUAT 45 SECONDS

HAND-RELEASE PUSH-UP  45 SECONDS

Windmill Stretch 8 reps each side

Rest: Take two minutes to catch your breath.

Second Tri-Set: Four rounds!

ALTERNATING REVERSE LUNGE 15 REPS

ALTERNATING BIRD DOG 45 SECONDS

PUSH-UPS 20 SECONDS 

When completed stretch down. Hold each stretch for 2 sets of 30 seconds

Thursday 3/24

Today athletes will train virtually, see nike app workouts below; practice will resume tomorrow after school. This weekend we will have a scrimmage at West Orange HS, athletes going will be informed at practice tomorrow. The schedule for the season has been posted under the 2022 tab, please make sure you all (parents and athletes look over it). Meets that are bold are varsity only all other meets are mixed, for the parents unable to attend the parent meeting, meets not in bold will have all three levels (freshman, jv and varsity). Athletes will compete based off of coaches assessments (if they are ready), attendance and behavior in school/practice. 

Parents please make sure you all go over the team policies and procedures with your children and please fill out the emergency contact google form posted to the right; if this is not done for your athlete they will not be able to compete (home or away) as we have no way to contact you if something were to happen. Also, next Wednesday there will be a booster club interest meeting at 7:30pm (location will be posted by weeks end). We are looking for parents who would like to help in supporting the team with our fundraisers and at our home meets so if you are interested please come out.

Nike App Workout

Runners & Jumpers

Runner warm up

Runner Stability 

Cut to the Core

Quick Fix Mobility

Throwers

Quick Fix Mobility

The perfect 10

Quick-hit abs

Updates

There will be no practice today, athletes should download the Nike training app and do the workouts posted below. Once the app is downloaded hit the workout tab at the bottom and then tap the browse button at the top, from there type the listed worked in the search menu. Athletes Coach Washington spoke with yesterday will still meet at woodman at 1:30pm dressed and ready to go.

There will be a parent meeting on Saturday March 19th; 9am at woodman field. This will be your opportunity to meet the coaching staff, discuss the season ahead, get acclimated with the booster club and address any questions or concerns you might have before the season gets underway. Athletes if you are reading this please inform your parents.

Runners and Jumpers

1. Runner Warmup
2. Quick-hit abs
3. Runner stability
4. Runner Flexibility

Throwers

1. Runner warm up
2. Cut to the core
3. The perfect 10
4. Runner flexibility

March 8th

As stated in practice yesterday; today there will be no practice. Athletes should do the bodyweight circuit below on their own; practice will resume tomorrow after school. For those athletes who aren't cleared we will update the roster as we receive new clearances and for those who need to turn in paperwork please make sure you get them in as soon as possible. For the workout sets refers to how many times you will complete the group of exercises.

Warmup: 20 jumping jacks followed by 10 squats (3 sets)

Workout: Do 3 sets of the the circuit below. Go from one exercise to the next with minimal rest In between. Once you finish all exercises take two minutes rest and start again, after the third set make sure you stretch.

• 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

Day 2

Tomorrow we will meet on Fortunato at 8:50am and practice will begin at 9am. The roster has been posted, if your name is not on the roster and you didn't speak to Coach Washington today about what you need to be cleared please send an email to runningmounties@gmail.com so we can let you know what you need to do.

Spring Track Day 1

Today will be the first day of spring track practice. All athletes should meet at woodman field after school. As stated in the previous post if you want to use the locker rooms you must be wearing a mask, if you don't want to wear a mask change at the HS and come to woodman field. We will begin at 3:05 and we will be done no later than 4:30 today, please coordinate rides accordingly. 

Spring Track

Monday will be the first official day of practice; we will meet at woodman field directly after school. We know that as of Monday the district is making masks optional however, to utilize the locker room you must be masked. We are doing this just to air on the side of caution as even though masks are optional the covid protocol for close contact and testing positive are still the same. If you feel as though you do not want to wear a mask then you can change in the high school and go straight to the track (belongings and all).

We have yet to receive an official clearance list but we should have it by Mondays practice. As of now we have 290 athletes registered. That being said the first few weeks will be a tryout period. Before the weekend is over the schedule will be posted.