Paul Beck Relays - Correction to the event list

The event list has been posted on the blog. Please report to Woodman Field at 7:15am. Have layers, come fully dressed NO SLIPPERS bring food and something to drink. Also come prepared with rain gear.

Announcements

All permission slips are due tomorrow (4/28) if you plan to help Monday, May 2, 2016, for the Middle School Track and Field.

If there are any student athletes who would like to come to Hurrell Field tomorrow (4/28) for the rec track meet against Glen Ridge please report to the track(the track on Bloomfield Ave right after the Smash Burger) at 6pm. We thank you all in advance for all of you help thus far.

Middle School Track and Field Day

All individuals who would like to help during the Middle School Track and Field Day, pick up  the permission slip at the beginning of practice from the managers. The coaches will not pass out nor collect permission slips during the school day. Return your permission slips to the managers as well. The first 75 student athletes to return the permission slip signed by you teachers and parent or guardian will have priority. If there are any questions or concerns please email Coach Wallace.

Recreation track will be today from 6-7:30 (we are stoping early to distribute uniforms). If you are planning on staying please let Coach Wallace know at the beginning of practice.

On Thursday we will take our team picture. Please be on the "M" at 3pm.

Weekly Updates

There has been a change to the schedule this week. We will have a dual meet HOME against Columbia on Thursday, April 21, 2016 at 4pm. All athletes will have the opportunity to compete on this day. We will also take our team photo before the meet begins at 3pm.

We will also attend the Ranger Relays on Saturday, April 23, 2016 at Walkill Valley Regional High School. The address is: 9 Grumm Road Hamburg, New Jersey 07419

Keep in mind, in order to receive credit for the season you have to be consistent in practice and competition from start to finish. 

New York Relays

Event list has been posted. Those who are running Friday meet at the track at 2:30pm. Those who are competing Saturday bus will leave the track at 7am. Please be on time.

Thursday Practice/ Friday Practice Time

Sprinters/Throwers - 20 minute run, dynamics, drills

Distance - 5-7 miles dynamics, drills 6 x 150 meter strides

Core (entire team) - 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands) Rest and repeat 6 times

Friday we will meet at 8am for practice. Please be on time. Event list for the meet this weekend will be posted tomorrow.

Quad Meet

We will be competing against East Orange, Irvington and Millburn. Report to Woodman Field in your full uniform, layers and spike (in a separate bag if you have them). The meet will begin promptly at 4pm, we do not have a specific time the meet will be over. We would like everyone to stay for the duration of the meet.

We will discuss the meet this weekend immediately after the meet tomorrow. Be mindful of the weather and your time. Remember you will be allowed to participate in up to four events. Do not limit yourself to just one or two events. Everyone is also on call for the 4x400m relay.

Weekend Workout

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

Dynamics and drills. Jumpers and Throwers:

Do jump and throw drills 

Sprinter and Thrower Workout: 

1 min high knees, 1 min jumping jacks, 1 min squats, 1 min pushups (if you stop time stops), 1 min lunges, 1 min rest. Repeat 8 times.

ABS: 25 bicycle crunches, 20 reverse crunches, 2 minute plank (1 min elbows/1 min hands). Rest and repeat 8 times.

Cool down: 10 sets of 10 California jumping jacks. Followed up with stretching and icing. 

Sunday: 

1)6 sets of;

 - 20 jumping jacks

 - 1 min planks

 - 10 push-ups

 - 1 min plank

 - 10 squat jumps

 - 1 minute plank.

Rest 2mins, repeat

2) Yoga: http://youtu.be/wqkeH2jMLt0

3) 4 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

Then do 

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

4) Stretch and Ice

Comet Relays and Spring Break Info

Montclair will not attend the comment relays tomorrow. Check back in the morning for the workout to do on your own. 

Monday practice- 12 noon

Tuesday practice - 9am

Wednesday - quad meet 2:30pm report to Woodman, meet will begin at 4pm. 

PE Opt Out Information

If you are interested in opting out of PE for the 4^th quarter, you must return the form to the school by the end of this week (4/8).  9^th graders and managers will not be approved to opt-out of PE. The form is to be returned to the Guidance Center. 

Meet Update

The meet has been cancelled for today. Freshman and JV you  do not have practice today, you are excused (check the blog at 3pm for a workout to do in your home).  Varsity athletes report to Woodman Field immediately after school.



Workout for Freshman and Junior Varsity

Warm up:

Jumping jacks for 1 minute then hold a 1 minute plank 

Rest for 30seconds and repeat 5 more times. 

Take a 2 minute break then proceed with: 

1 min high knees, 1 min jumping jacks, 1 min squats, 1 min crunches, 1 min lunges, 1 min rest. Repeat 5 more times. 

ABS: 

50 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). 

Rest and repeat 8 times. 

Make sure you all stretch and ice any ailments after.

Meet on Monday - Dual Meet Order of Events

Monday, April 4, 2016, we will compete against East Orange and Irvington in a tri meet.  

Take a look at the order of events on the right side of the blog. You are allowed to compete in up to 4 events (3 running + 1 field, 2 running + 2 field, 3 field + 1 running).

Report to Woodman Field immediately after school change and meet on the M at the 50 yard line. 

It will be relatively cold and wet tomorrow, have many layers and rain gear readily available for tomorrow. It will also be helpful to have a plastic bag to place you clothes in while you are competing. IF you so choose, bring a change of dry clothes to put on when the meet has concluded. 

It will also be beneficial for you to have something to drink and a snack. 

Attention

All freshman, please bring your shorts to practice tomorrow.