Weekend workouts

Athletes, see workouts below for each day of the weekend. Distance group before Saturday workout go for a 40min run. Make sure you all get this done in preparation for the week of training ahead.

SATURDAY: 

WARMUP:  

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

• Squat

 

MAIN STRENGTH: (use weights you have)

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

• Thoracic Roatation (10 each side)

• Alternating Reverse Lunge (10 each side)

• Good Morning

 

FINISHER:

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

• Hip Bridge

• Push-Up

• Lateral Hip Opener

SUNDAY: YOGA

Essex County Championships

The list for County's has been posted; athletes competing tomorrow will be excused from 6th period. Use the time wisely as the bus will leave from woodman at 2:15pm. On the bus will leave at the same time; we understand that there is a pep rally and based on when it begins and run time you will need to leave promptly so that you can make it to woodman prep and make the bus. 

Only athletes competing are excused from 6th period tomorrow. However, on Friday if anyone wants to come you are more than welcome to get on the bus..... First come first serve based on space.

4/15

Freshman and Jv will have the rest of the week off; varsity athletes should report to Woodman immediately after school. Also, see message below from booster club in regard to end of season banquet.

Dear families, 

You are invited to come celebrate our amazing athletes and coaches at our End-of-Year banquet. 

When: Monday, June 10 from 6:30-9:00 p.m.

Where: MHS Annex (Freshmen Building Cafeteria)

Cost: $10 per guest. Athletes are FREE. 

Please RSVP HERE by Saturday, June 1 so we more accurately plan for food. 

We can't wait to celebrate with all of you!

W.O Meet/ Team Standards

As there is no school tomorrow please see schedules below.

Throwers: Woodman field 9am

Varsity Sprinters: Woodman field 1pm

Varsity Distance & Jumps: Practice at WO 3pm

Freshman and JV: Meet at WO be at woodman by 2:30pm. Bus will leave at 2:45pm

Friends and family the meet begins at 4pm. Please see order of events below

100m

1600M

400M

800M

4X400M

Shot Put

Long Jump

Pole Vault

Also, as discussed during the team meeting today the team standards for both teams is linked below. Click to view; ladies on page one, gentlemen on page 2.

TEAM STANDARDS 

SUNDAY WORKOUT

Please see link below for todays home workout. This is for all levels and all training groups; practice will resume tomorrow after school at woodman field.

Reminder: Tuesday will be the last meet for freshman and JV athletes. 4pm at West Orange HS, with the bus leaving from Woodman at 2:45. Any and all changes will be posted if they are to arise.

SUNDAY: STRETCH

SEC CHAMPIONSHIPS

The list for tomorrow has been posted; athletes should be at woodman by 7:10am. Athletes not competing will have the day off. Athletes, remember to wear and pack layers as the high tomorrow will only be 60 and that won't hit until 1pm. We will be competing in the black jerseys tomorrow, plan accordingly and come ready to compete.

The last meet for freshman and JV will be on Tuesday May 14th at West Orange HS beginning at 4pm like the others. This will be the last mandatory day for freshman and jv however, based on performances some athletes will be moved up accordingly. 

4/10

All varsity athletes should report to woodman field immediately after school; freshman and jv will have the day off. Athletes interested in coming to the meet to support on Saturday are welcome to come on the bus (first come first serve). The bus will leave from woodman field at 7:20am on Saturday.

WO Meet

Due to a change in events freshman and JV sprinters will have the day off; only freshman and JV distance will be competing today. Varsity will still go to WO as there will be a workout and will assist with facilitating the meet. Regular practice will resume tomorrow after school.

Weekend Workouts

Athletes, see workout links below for each day of the weekend. The max is 30 minutes so take the time to complete in preparation for the week of training/competition ahead.

SATURDAY: YOGA

SUNDAY: STRETCH

County Relays

The list for tomorrow is posted to the right; athletes competing will be excused from periods 9 & 6. The locker rooms will be opened at 1:10pm and we will be departing from woodman at 1:50pm. Do not wait until 1:50 to get to Woodman, you all have more than enough time to get do what needs to be done, get to woodman and change and be ready to depart. 

REMINDER 

Everyone will be competing in black team jerseys. 

Warmups: Ladies, blue mounties pants and a Montclair sweatshirt/top. Gentlemen; black sweatpants and a Montclair sweatshirt/top. Everyone must have their white team shirt on as a bottom layer and between the sweats and bottom layer you will need other layers. The high tomorrow is only 66 and the temperature will drop as we will be competing into the night.

Athletes not competing should do the workout below and check here Saturday for another workout.

WARMUP:  

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

• Air Squat

 

MAIN STRENGTH: (use weights you have)

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

• Squat

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

• Good morning

 

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)