Warm up
5 minute jog
Leg swings - 10 x side/forward/pawing
Dynamics and drills
Cool Down
5 minute jog
10 minutes of good stretching
Sprinters: 12min run followed by plyometric circuit below
Plyometrics 3x10 of each exercise. Squat Jumps, Single leg pogo jumps, pogo jumps, squat jumps, alternating lunge jumps
Distance: 40 Min Run Last 5 mins fast pace.
Athletes competing tomorrow, the bus will leave from Woodman at 7am. Please make sure you are there before this time as this is when we will be leaving. Remember, to bring water, snacks and lunch/money for concessions
Athletes not competing will have the day off and should do the home workout below.
BODYWEIGHT CIRCUIT: 4 ROUNDS
PERFORM EACH EXERCISE FOR 30 SEC. TAKE 10 SEC REST. PROCEED TO NEXT EXERCISE. WITH 1:30 REST BETWEEN EACH ROUND
1. SQUAT
2. PUSHUPS
3. V-UPS or CRUNCHES
4. LATERAL LUNGES R
5. LATERAL LUNGES L
6. LYING LEG RAISE
7. ALTERNATING LUNGES R-L
8. PLANK
9. RUSSIAN TWIST
10. MOUNTAIN CLIMBERS
Tomorrow varsity sprints and distance will meet at woodman at 8:45am; everyone else will meet at the main building for practice at 10am. Practice will begin at 10am so make sure you are there before hand; enter through the front door. On Thursday athletes not competing will have a virtual workout which will be posted here.
For those of you out of town for the break see the workouts below.
Warm up
5 minute jog
Leg swings - 10 x side/forward/pawing
Dynamics and drills
Cool Down
5 minute jog
10 minutes of good stretching
Tuesday:
Sprint:
3x8 second sprints 1 min rest in between each rep, 3x10 sec sprints w/ 3 mins rest, 3x25 second Sprints w/5 min rest. 10 min recovery 1x50 second sprint
Distance:
12 x 40 second sprints with 4 mins rest.
Wednesday:
Sprint:
6x30 second runs 3 minutes rest between each rep.Focus on form. Relax your arms and hands
Distance:
Run for 3 minutes, 2 minute rest.Run for 2:30, 2 minutes rest.Run for 1:30, 5 minutes rest then repeat cycle
Thursday:
Sprint: Easy 20 minute run
Distance: Easy 60 minute run
Friday: 40 minute run
Sprint:
10x10 sec sprints w/ 3 mins rest. 10 min recovery 1x50 second sprint
Distance:
10x40 second sprints with 4 mins rest.
Please see link below for Saturday's home workout. Sundays workout will be posted here Saturday evening.
The order of events and list of athletes competing tomorrow has been posted. The bus will be leaving from Woodman field at 2pm; school is over at 1:07 that being said athletes should be at woodman no later than 1:30pm. Athletes are to wear black team t-shirts as bottom layer and have jerseys in spike bag (put on during checkin). Make sure you all have ample water and snacks as the meet will run into the night. Tomorrow is a championship meet so come mentally prepared and ready to compete. For those of you not competing you have the day and the weekend off.
As explained to underclassmen today their season will open up on 1/17 this gives them ample time to train and get acclimated with the environment that is winter track & field.
During the break there will be practice on the 26th, 27th, 29th and 30th at 10am; practice location will be posted here by Sunday evening as we are still tracking the weather. For those of you not around during the break we will have workouts posted here for you to do on your own to maintain fitness levels.
Tomorrow we will have mandatory study hall in the library immediately after school followed by a team meeting and an abbreviated practice. Athletes competing on Friday will be informed at the team meeting, winter break practice will also be discussed and the schedule will be posted her by Saturday the latest. Reminder; if you will not be in town during winter break athletes must email runningmounties@gmail.com stating what days you will be away.
There will be no study hall today; everyone will meet at woodman field after school for practice.
The ocean breeze group will leave from midland at 2:45pm. Everyone else should change and report to the 2nd floor of the main building.
Click link below for Sunday yoga session. Keep an eye on the blog and IG tomorrow in regard to Mondays practice location
Tomorrow Freshman and JV will have the day off and should do the youtube video linked below. The ocean breeze group will leave from Midland at 2:45 and throwers will meet in the annex at 3:20. Everyone will return to practice on Friday after school and we will also have practice on Saturday at 10am.
Also, please see schedule for updates; we will not be competing on the 15th and have added a meet on the 28th. Parents please make sure you fill out the emergency contact information sheet linked to the right (new athletes and returners).
Today everyone will meet at woodman after school; this week we will have practicing on Saturday beginning at 10am. As stated in both the parent and athlete preseason meetings, there will be practice during Christmas break. During this time practice will take place in the morning, usually beginning at 9 or 10am. We are currently waiting on administration to let us know the hours the building will be open as we utilize that space if there is inclement weather, once the schedule is finalized it will be posted here and relayed to athletes at practice.
If you will not be around during the break we require you to send an email to runningmounties@gmail.com by Monday 12/18 informing us of the dates you will be missing. Also, just a reminder, if you will be missing practice in general you must send an email explaining why. A number of you have missed practice without said communication resulting in unexcused absences; as stated before if you accumulate three you will be asked to leave the team.