The parent meeting has been postponed; we will have one in the near future for now we ask that all parents fill out the emergency contact form linked to the right.
There will be practice tomorrow at 10am; all athletes should be at woodman by 9:50am the latest. Athletes who have informed the staff they aren't available should do the workout below. Everyone else is expected to be at practice and make sure you all wear layers and bring rain gear.
WARMUP:
3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side
• Fire Hydrant
• Hip to hamstring stretch
• Thoracic rotation
• Good Morning
• Squat
WORKOUT
Tomorrow will be our first home meet of the season; order of events are listed below. Everyone is to report to Woodman immediately after school and be on the track by 3:05pm.
All athletes competing have been informed and will be told exact event they will be competing in after the pre-meet team meeting. Athletes not competing will help work the meet and will be given an assignment after the warmup; hosting a meet is a team effort and we all must do our part.
Unlike the meet last week this meet will be hand timed so athletes should make sure they get their times/distances after their event.
Parents, if you plan on attending the meet seating is located on the visitor bleachers as the home side is under construction. No spectators are allowed on the infield; please respect this rule now and throughout the season.
4pm Start
1st call at 3:50pm
400m I.H.
100m
1600m
400m
100H
800m
200m
3200m
4x400
Field Events
Long Jump
Triple Jump
Shot Put
Discus
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:
4 rounds x 10 reps per exercise, 60 seconds rest between rounds
• Bodyweight Squat
• Alternating Reverse Lunge (10 per side, 20 reps total)
• Good Mornings
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)
SATURDAY: 20min walk and followed by the items below
MAIN STRENGTH:
4 rounds x 10 reps per exercise, 60 seconds rest between rounds
• Thoracic Rotation (10 each side)
• Alternating Reverse Lunge (10 each side)
• Good Morning
FINISHER:
Couch Stretch 3x30s
Prayer Stretch 3x30s
T-Spine Rotation 3x10ea.
Leg Lowering 3x10ea.
Brettzel 3x30s
Table Stretch 3x10
90/90 Hip Opener 3x10ea.
The order of events and list of athletes competing has been posted; everyone will be competing in black team shirts and black shorts. Everyone should come to woodman immediately after school as we are trying to leave by 3pm the latest. The high for tomorrow will be 51 degrees and the temperature will drop as the meet progresses; that being said everyone (athletes competing and those training) needs to come with adequate layers.
Make sure you all pack snacks and extra water. Parents, the meet begins at 4pm and will have a rolling schedule (meaning there is no set time for each event; once one is done the next will begin). All addresses for meet sites are on the last page of the schedule. We expect all athletes to stay for the entirety of the meet however, if an athlete needs to leave early due to prior obligations we will need a note signed by parent/guardian stating why and a coach must see the athlete leave with their parent.
SATURDAY
WARMUP:
3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side
• Jumping Jacks
• Fire Hydrants
• Alternating Lunges
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:
Couch Stretch 3x30s
Prayer Stretch 3x30s
T-Spine Rotation 3x10ea.
Leg Lowering 3x10ea.
Brettzel 3x30s
Table Stretch 3x10
90/90 Hip Opener 3x10ea.