Thursday, May 1, 2025

SEC CHAMPIONSHIP

The order of events and list of athletes competing tomorrow has been posted. Like Tuesday, athletes competing will be excused from the last two periods of the day (9 & 6). We would like everyone at woodman dressed and ready to go by 1:50pm; make sure you all wear team gear and dark grey, black or blue sweats. 


Athletes not competing should do the workout below. We have also extended the team store close date to Sunday at midnight so get your orders in asap (see link below)

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) 


COOLDOWN


 TEAM STORE

 Close Date

5/4/2025


Link is also posted to the right


Monday, April 28, 2025

Essex County Relays

The list for tomorrows meet has been posted; athletes competing will be excused from 6th and 7th period and the bus will leave from woodman at 1:50pm.

Athletes not competing tomorrow should do the home workout below in preparation for the meet on Wednesday. If you weren't at practice today you will not be competing on Wednesday.

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) 


COOLDOWN

Also, the team store is open and will close at midnight on Wednesday, so get your orders in ASAP.


 TEAM STORE

 Close Date

5/4/2025


Link is also posted to the right



Friday, April 25, 2025

Important Info.

In preparation for next weeks strenuous meet week we will not be competing tomorrow. That being said, varsity will meet at woodman for practice/meet prep at 9:45am tomorrow morning.

Freshman and JV should do the home workout out below.


Warmup: Jumping jacks for 1 minute then hold a 1 minute plank. 
Rest for 30-45 seconds and repeat 6 times.

Workout 
6 sets of
10 push-ups, 
20 sit-ups, 
20 squats, 
20 lunges, 
100 jumping jacks, 
60 second wall sit. 
2 minutes rest between each set

Core:
25 basic crunches, 25 bicycle crunches, 10 v-ups, 1 minute plank. Rest @ the end for 30 seconds, then repeat 2 times.

Cool down: 3 sets of 20 California jumping jacks. Followed up with stretching and icing. 




As stated at practice the team store is open, so get your orders in ASAP
See information and link below.



 TEAM STORE

 Close Date

5/4/2025

Wednesday, April 23, 2025

Parent Meeting/ Opt Out

PARENT MEETING

The parent meeting will be tonight at 7pm in the LGI (located in the main building). We will discuss the remainder of the season and address any questions/concerns there might be. 


PE OPT OUT

If you plan on opting out of gym your form must be completely filled out and turned into Coach Washington by Thursday after practice. If your form is not completely filled out or filled out in pencil it will be thrown away and you will have gym for the remainder of the year.

Thursday, April 17, 2025

UPDATES

 As stated in prior posts there will be no practice tomorrow however, we will also be giving athletes the weekend off as well. (see home workouts below).

Previously there was a meet scheduled for Monday but this has been cancelled due to scheduling conflicts with the host school. That being said our next meet will be Saturday April 26th at Millburn HS.

WORKOUTS

FRIDAY

• Strength Training: Complete the following 7 exercises: 

• No weight: complete 3 sets x 12 reps 

• With weight: complete 3 sets x 6 reps 

1) Squats 

2) Split squats 

3) Alternating lunges 

4) Single leg RDL’s 

5) Lunges 

6) Push-ups: 3x12  

*if you don’t know how to do any of the above exercises look up how to do them online/YouTube* Hill Repeats: 


SATURDAY

• Find a hill & sprint up it 6x: sprint at 95% effort 

• Walk down the hill after each sprint & rest 3 min before repeating 

• Jumps: standing long jump 20 reps 

From a standing position, 2 feet together, jump out as far as you can go & land on 2 feet


SUNDAY

Distance: Easy 4 mile run (do yoga link below after)

Sprints & Throws: YOGA

Tuesday, April 15, 2025

WO Meet

Athletes competing tomorrow should report to woodman by 1:50pm; remember to wear & pack layers as the high for tomorrow is lower than the last two days and the temperature will drop as the meet progresses. Make sure you all also pack extra water and snacks. 

If you haven't been at practice this and weren't told you would be competing look at the spring break workouts post and do Wednesdays workout on your own. Practice will resume on Thursday at 9:30am.

Parents, there will be a parent meeting on April 23rd at 7pm in the main building LGI. Also, make sure you all fill out the emergency contact form linked to the right.



Sunday, April 13, 2025

Spring Break Workouts

Athletes who are missing practice during spring break please see workouts below. For those of you who are only missing certain days do the workout for that specified day on your own. Athletes in Montclair, practice will begin at 9:30am tomorrow.


EVERYDAY:

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

• If you are on a resort or at a hotel then the workouts below can be done on a treadmill. For hill sprints put the incline on 6% and for regular runs put the incline at 1%.


MONDAY

Hill Repeats: 

• Find a hill 75 - 150 meters long & sprint up it 6x: sprint at 95% effort 

• Walk down the hill after each sprint & rest 3 min before repeating 


TUESDAY

• Strength Training: Complete the following 7 exercises: 

• No weight: complete 3 sets x 12 reps 

• With weight: complete 3 sets x 6 reps 

1) Squats 

2) Split squats 

3) Alternating lunges 

4) Single leg RDL’s 

5) Lunges

6) Push-ups: 3x12  

*if you don’t know how to do any of the above exercises look up how to do them online/YouTube*


WEDNESDAY

30 Second Sprint Intervals: 

• Sprint at a 90% effort for 30 seconds straight 

• Rest for 1 min 

• Repeat 5x = total of six 30 second sprints 

• Skips for height: 2 sets x 10 reps each leg


THURSDAY

• Strength Training: Complete the following 6 exercises: 

• No weight: complete 3 sets x 12 reps 

• With weight: complete 3 sets x 6 reps 

1) Squats 

2) Split squats 

3) Alternating lunges 

4) Single leg RDL’s 

5) Lunges

6) Push-ups: 3x12  

*if you don’t know how to do any of the above exercises look up how to do them online/YouTube*


FRIDAY

Hill Repeats: 

• Find a hill & sprint up it 6x: sprint at 95% effort 

• Walk down the hill after each sprint & rest 3 min before repeating 

• Jumps: standing long jump 20 reps 

From a standing position, 2 feet together, jump out as far as you can go & land on 2 feet


SATURDAY

• Strength Training: Complete the following 7 exercises: 

• No weight: complete 3 sets x 12 reps 

• With weight: complete 3 sets x 6 reps 

1) Squats 

2) Split squats 

3) Alternating lunges 

4) Single leg RDL’s 

5) Lunges 

6) Push-ups: 3x12  

*if you don’t know how to do any of the above exercises look up how to do them online/YouTube*