Parent Meeting

Just a reminder there will be a parent meeting tomorrow night. This meeting is for all level of athletes and we would appreciate it if everyone could attend. We will go over the remainder of the season, the culture of the program, it's future as well as booster club information. The meeting will take place at 7pm in the LGI; also parents make sure you all fill out the emergency contact form linked to the right so that you can receive email blasts from our booster club and so that coaches can have your information God forbid something were to happen at practice or meets.

Paul Beck

Tomorrow everyone competing is expected to be at woodman by 7:10am. Athletes should pack their black shirts to compete in and wear their white t-shirts under their layers and black or navy blue sweatpants; everyone is expected to wear layers. The order of events and list of athletes competing is posted to the right.

Parents, please make sure you fill out the emergency contact google form linked to the right. This must be done before the weekend is through. Also, there will be a parent meeting (in person) on Tuesday. Location is still TBD but it will be posted here by Monday evening. We will go over the remainder of the season, teams core values and booster information. 

4/25

Tomorrow practice will be at regular time; athletes attending junior prom will be excused however, should do the home workout linked below. Upperclassmen looking to opt out of gym; all opt out forms need to be in Coach Washington's mail box (track mailbox in the main building office) first thing Friday morning the latest. That being said, do not wait until Friday morning to put them in the mailbox... turn them in as soon as possible.

ACTIVE RECOVERY

4/24

Reminder; there is a meet today. Athletes competing should report to woodman immediately after school, those not competing will have the day off. Athletes make sure you bring a good amount of layers and a coat where we are going gets cooler at night and the temperature will drop once it hits 5pm. Many of you have been complaining about aches and pains this week and it is from being unprepared and out in the cold at last weeks meet. 

Passover Workouts

Monday: SPEED & STRENGTH

Tuesday: YOGA

Updates

Due to passover Mondays meet has been moved to Wednesday and we will not be attending Tuesday's meet at West Orange. There will be practice tomorrow for those who are not observing and for those observing who will not attend please see the virtual workout below for both days (if you are able to do them). Also, just a reminder our snapraise fundraiser ends this week so get your notifications out and remind your friends and family that it will be coming to an end soon.

4/18

Athletes competing should get to woodman immediately after school, change and be ready to depart on the buses at 3pm. We will be competing in the black Mountie tee; as stated on Monday everyone needs layers, tomorrows weather is a lot cooler and calls for rain. If you choose to show up unprepared you will be sent home and receive a unexcused absence.

Athletes not competing will have the day off and everyone will return to practice on friday after school.

Weekend

Reminder: There will be no practice on 4/12 or 13th; athletes should do the workouts listed below for each day.

FRIDAY

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jack

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• BW Squat

SATURDAY

WARMUP:  Distance 50min run, Sprinters 20min run, Throwers 8min run. Followed by light stretching

 

MAIN STRENGTH: (use weights you have)

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Goblet Squat

• Alternating Reverse Lunge (10 per side, 20 reps total)

• Dumbbell Romanian Deadlift

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Run in place (work on knee lift and snapping under hips like the mat runs) 

4/11

Reminder; freshman and JV will be off tomorrow and varsity should report to Woodman for practice at 9am. On Friday and through the weekend everyone will be off and a virtual workout will be posted here for both Friday and Saturday; we will go back to regular practice on Monday 4/15.

Athletes, remember to continue to get your 20 emails in and share your links with family and friends for the team fundraiser. We are off to a great start but are definitely in need of more due to not having any home competitions and need for new equipment.

Parents keep an eye on the blog as we will be having a parent meeting in the coming weeks. This will be for all parents not just those new to the team.

Spring Break

During spring break we will have practice Monday through Thursday at 9:30am meeting at woodman field. All athletes will be off Friday, Saturday and Sunday with everyone returning to regular practice on Monday April 15th. Athletes that are away during the break should do the workouts below to make sure they maintain their fitness as the full competition season begins when spring break is over.

Also, everyone please see the schedule as there have been updates. We will not be competing on the 11th as SHP cannot host, once we get a new date we will update the schedule.

EVERYDAY:

• Always do regular warm-up (6min jog followed by dynamics and drills) and always cooldown after the workout.  

• 60 walking lunges EVERYDAY

Monday: 30 min. run

Tuesday: Sprint-Jog- Sprint 20 seconds jog 1 minute. Do this 15 times. Then sprint 10 seconds, jog 30 seconds, for 8 times.

Wednesday: Same as Monday.

Thursday: Sprint 1 block, jog 1 block. Do enough to get 15 sprints,

Friday: Run 10 minute run then do 20 high knees as fast as you can. Rest 30 seconds, repeat. Do this 10x. Then do a 10 minute jog again

Saturday: Run for 5 min., then up tempo for 2 minutes. Do this 5 times for a total

of 35 minutes.

Frosh/Novice Meet

Athletes competing and varsity should report to woodman immediately after school; the bus will leave from woodman at 3pm. Athletes competing will compete in black shorts and the black Mounties team shirt, athletes that do not have this shirt will get it tomorrow before getting on the bus. Everyone needs to wear layers, if you do not have the proper layers on you will be sent home.

Athletes not competing should do the workout below in preparation for practice on Friday and Saturday.

WORKOUT

4/3

Tomorrow everyone will meet in the library for study hall from 2:45pm to 3:45. After study hall freshman and JV will have the remainder of the day off and varsity will go to woodman for weight room.