Home workouts

See below for home workouts

12/31

CARDIO

CORE

Jan. 1: No practice everyone should go for a 20 minute walk followed by day 1 MOBILITY 

Practice will resume on 1/2 after school

12/30 & 31

Monday; practice will be held at woodman field, beginning at 9am. Athletes make sure you wear proper layers and report on time. 9am means start time not arrival time.

Tuesday; freshman and JV will have a home workout and varsity will meet at woodman at 10am.

Wednesday; everyone will be off.
Athletes on vacation, see workout below for Monday & Tuesday do the home workout posted. 

Make sure you get a 6 minute jog followed by dynamics and drills.

Monday:

5’ Run/4’ jog
4’ Run/3’  jog
3’ Run/2’  jog
2’ Run/1’  jog
1’ Run/30sec jog
30’’ Sprint

6 minute break then 6 sets of 1 min sprint, 2 min rest

Weekend Workouts

Reminder, there will be no practice tomorrow; practice will resume on Monday. See workouts for the weekend below.

SATURDAY: 

WARMUP:  

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

• Jumping Jack

• Fire Hydrant

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

WORKOUT

YOGA

SUNDAY:

ACTIVE RECOVERY

12/27 Workout

1) 10 minute jog followed by dynamics and drills

2) 8x2/1/30 (2 minutes medium jog, 1 minute hard run, 30 seconds all out)

3) 10 minute cool down jog followed by stretching each stretch for 30 seconds

12/26 Home Workout

See below for today's home workout for those missing practice. There will be detailed workouts posted later today for those on vacation.

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) 

COOLDOWN

12/24 Home Workout

All athletes should do the workout below for today; everyone will be off on the 25th and we will return to practice on the 26th at 9am in the main building.

HOME WORKOUT

1) MOBILITY Day 1

2)  STRETCHING: Each stretch 3 sets of 20 seconds

CHRISTMAS BREAK PRACTICE SCHEDULE

Any and all changes will be posted on the blog

12/23: Home workout for those not competing

12/24: Home workout for everyone

12/25: OFF

12/26: 9am 2nd Floor main building (all groups/levels)

12/27: 9am 2nd Floor main building (all groups/levels)

12/28: OFF

12/30: 9am 2nd Floor main building

12/31: Varsity 10am woodman field. Freshman/JV off

12/23 Home Workout

See below for today's home 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

• 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

North Shore Invitational

The list of athletes competing is posted to the right (schedule can be found on the last page); the last event our team will compete in is the Girls 1500. This will be a long day so please make sure you pack extra waters, snacks, lunch and money for concessions (Athletes are not permitted to leave the armory for food unless we do so as a team). We will be competing in the black Mounties t-shirt and black shorts or spandex. Make sure you wear team gear and black, blue or grey sweats.

Everyone competing should be at Woodman by 6:45am Monday morning 

Please plan accordingly

Parents, we understand it is the holiday season and you might have plans which require your child to leave early. If this is the case, as per district guidelines, we require a signed letter from a parent stating this and the reason. When you arrive for pick up you should come to where the team is sitting and inform a member of the coaching staff; if this is not possible then your child will need to stay with the team for the entirety of the meet.

CHRISTMAS BREAK PRACTICE SCHEDULE

Any and all changes will be posted on the blog

12/23: Home workout for those not competing

12/24: Home workout for everyone

12/25: OFF

12/26: 9am 2nd Floor main building

12/27: 9am 2nd Floor main building

12/28: OFF

12/30: 9am 2nd Floor main building

12/31: Varsity 10am woodman field. Freshman/JV 10am main building 2nd floor

12/17

All groups and levels will meet at woodman field after school; even though the weather will be a bit warmer bring adequate layers as we will be outside for the majority of practice. On Wednesday we will all meet in the auditorium for study hall, followed by a team meeting and a brief workout.

12/15

Today; athletes should do day one and day two of the MOBILITY SHEET if you don't know an exercise without a link go to youtube. Tomorrow we will meet in the auditorium after school.

Jim Mitchell Invitational

Athletes competing tomorrow, we will will leave from Woodman at 2:45pm; the list of athletes and order of events is posted to the right.

We will be competing in the black mountie shirts and black shorts/spandex. Come prepared with water, snacks, money for concessions, home work and most importantly ready to compete.

12/12 UPDATE

Tomorrow freshman, jv and throws will meet at woodman for practice; locker rooms will be opened at 1:30 and athletes are expected to be on the track dressed and ready to begin at 2pm. 

The ocean breeze group will leave from Midland avenue at 1:20pm. Everyone needs to make sure they have proper layers and come prepared ready to work.

12/11-12

Tomorrow freshman and jv will have an at home workout, throwers will be off and varsity/OB group will have study hall followed by practice (the location will be posted during the day). On Thursday, freshman/jv and throwers will have study hall with practice after and the OB group will leave from Midland ave at 1:20pm.

12/10

Today the ocean breeze group will leave from midland ave at 2:45pm; everyone else will report to woodman after school.

12/9

 Today we will meet in the main building auditorium for practice; athletes should come changed and be ready to go at 3:05pm.

12/6

REMINDER: Freshman & JV have the day off and there is no practice on Saturday; see workouts below for the days ahead in preparation for phase 2 on Monday. Varsity will meet at woodman after school

For those of you volunteering on Sunday; in the event that you didn't receive an e-mail, please have report at 6:45am on the corner of Label Street and Forest Street

FRIDAY: 

Circuit 1: Perform 5 reps of each movement with no rest between exercises. Complete six exercises to finish one round. Do 4 rounds total, with one minute rest between rounds.

1. Squat

2. Push up

3. Leg raises

4. Push up

5. Squat

6. Leg raises

Circuit 2: Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 3 to 5 rounds total. 

1. Squats

2. Crunches

3. Front plank

4. Side plank

Cool down: repeat warm up followed by stretching, hold each stretch for 30 seconds.

SATURDAY: ACTIVE RECOVERY

SUNDAY: 

Distance: Easy long run 3-6 miles (distance is your choice)

Everyone else: Off

Volunteer Hours & XC Booster Event

VOLUNTEER HOURS

This weekend the team will be volunteering at the Montclair Doughnut Run, there are a number of ways one can help out and there are many time slots still available. Please click here to sign up and as we get closer we will discuss where we will meet the day of.

BOOSTER EVENT 

To honor the accomplishments of the cross country season and celebrate the winter track season to come, we will be having a Team Game Night on Friday, December 13, from 6-8:30 in the Annex Atrium/Freshman Building Cafeteria. 

We will have dinner, snacks, games, and a trivia contest with prizes to celebrate all of the hard work! 

When: Friday, December 13th 6-8:30

Where: Annex Atrium/Freshman Building Cafeteria 

Who: Cross Country and Winter Track Athletes

This event is for athletes only. Please let us know if you are able to attend by RSVPing by Friday, Dec 6th here: https://www.surveymonkey.com/r/V3YFPQB

Thanks!

Montclair Cross Country & Track Booster Club

PS-We will be having a family celebration in the spring after completion of the track season. This event is for athletes only

Tryouts

The first day of tryouts will be Monday December 2nd; see information below for the tryout process.

Phase one: 12/2-12/6 

(first cut Monday 12/9)

Phase two: 12/9-12/13 

(second cut Monday 12/18)

Please see link to the right for the most up to date clearance list. If your name isn't on the list send an email to runningmounties@gmail.com to see what you need to get done to be cleared. If you aren't cleared before the tryout period is over you will not be able to be a part of the team this season.

Thanksgiving Workouts

We hope you have an amazing Thanksgiving; see workouts below for the days ahead. Details on next weeks practice will be posted Saturday evening. We will be outside everyday unless otherwise stated here during the week, so make sure while you're out pick up gloves, hats and bottom layers. Again this is "Winter Track"

Friday: Easy 20 minute run followed by BODYWEIGHT CIRCUIT

Saturday: HIIT WORKOUT

Sunday: MOBILITY (pick one day)

Winter Roster

The most up to date roster has been posted; if your name isn't please email runningmounties@gmail.com to find out what needs to be done to get cleared. As of now there are 70 athletes cleared however, there are 135 athletes total on the roster. Please reach out as soon as possible so you can get items completed this week, so that you can be cleared as soon as possible. We will update the document as soon as we receive updates.

For those of you in need of a HEALTH HISTORY FORM click the link and print the document. As a reminder, this form must be turned in every season you participate in a sport.

11/21

Reminder; there is no practice today athletes should do the following home workouts listed below for today and tomorrow. Please keep an eye on the blog as we will be posting the roster and detailed information about tryouts in the coming days.

Thursday: MOBILITY (pick one day)

Friday: 

WARMUP:  

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

• Jumping Jacks

• 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

Saturday: Easy 20-30 minute run

Sunday: OFF

11/19

Athletes should go for a easy 20 minute run and upon return pick one day from the mobility sheet linked below. Preseason training will resume on Wednesday 11/20.

MOBILITY

Winter Track Updates

This week we will have preseason training on Monday (11/18) and Wednesday (11/20). 

For those of you who were not able to make the athlete and parent meetings we've had please make sure you are registered in Genesis by this evening as Genesis registration will close tonight. We have been informed that a number of people have turned in paperwork but have not completed the items in Genesis. Athletes will not be able to tryout, let alone be on the team, if they aren't registered and cleared. See link below with information on how to complete said items.

WINTER SPORTS REGISTRATION

As stated in both meetings, tryouts will be held starting December 2nd after school at Woodman Field. More information will be posted here by the end of the week.

Weekend Workouts

Athletes, see workouts below for each day of the weekend; 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

11/13

Reminder: there is no practice today; all groups and levels will resume tomorrow after school at woodman field. For today athletes should do the linked workout below.

HOME WORKOUT

Winter Information

Just a reminder we will be having a parent meeting tomorrow at 7pm in the main building LGI. Athletes anyone looking for volunteer hours please see link below to help at the Montclair Doughnut run on 12/8, this is a great event held in our community and we do our best to give back when we can. Practice will resume tomorrow at woodman field after school, remember layers and water.

VOLUNTEER SIGNUP 

Winter Track Information

As stated in the student meeting; the season officially begins on December 2nd. Prior to that we will have a parent meeting on Tuesday November 12th at 7pm in the LGI at the HS main building. We will discuss the season ahead, the tryout process and a number of things that will help athletes have a successful season, if they make the team. Please utilize the tabs on the right to look at the schedule and the team policy.

We will have preseason training on the dates listed below, after school at woodman field. Athletes do not need to be cleared to participate in these sessions but must be fully cleared by December 2nd. 

Week 1; November 11th, 12th and 14th

Week 2; November 18th and 20th

Winter Sports Clearance Information

Closes- Monday, November 18th

Directions to register your student athlete:

Please log onto your Parent Access account and go to the Forms Tab.

• Click on the form called “Winter Sports Form 2024 - 2025”
• Please review the first 4 questions on the form
• Click on the link and review the document displayed
• After reading the document click on the “Selected” check box to the right of the question for the following forms. 

1. NJSIAA’s Steroid testing policy
2. Sports - Related Concussion and Head Injury Fact Sheet
3. Sudden Cardiac Death Pamphlet 
4. Opioid Video Sign Off Sheet
5. Opioid Use and Misuse Educational Fact Sheet

• Review the NJSIAA Steroid testing Policy, and choose yes to consent to random testing
• Read the district’s Athletic Code of Conduct, and choose “YES” that you and your child will abide by its provisions
• Choose the sport your child wants to play from the dropdown menu
• Click the green box called “Update Answers”
• Click the Finalize check box
• Click OK when asked, “Are you sure you want to finalize this form?”
• Click Update Answers
• If you do not answer all the questions on the form, the form will not be accepted, and your child will not be signed up for the sport they wish to play

Please ensure that you check every box to complete your child’s registration.

**IMPORTANT UPDATE**

Physicals

The State of New Jersey has rolled out a new APE (Physical) form, which can be found on the Athletics website. Our district requires that the entire packet (all 5 pages) be submitted. 

Any physical done on or after 7/1/2024 must be on the new forms. The entire packet must be submitted in a sealed envelope with name, grade, and sport on the outside of the envelope.

9th Graders- submit to the nurse in the Annex

10th- 12th Graders- submit to the Main Office

Please submit your medical forms by 11/4/24.

MHS Free Sports Physicals

Thursday, November 14th at 3:00pm

Aubrey Lewis Field Complex in the Multipurpose Room

Please click the link below to register:

https://docs.google.com/forms/d/1y6Sye12T3AB4vqgHYOjEqwmqrzT1knEOiKEupuGFgXc/edit

Physical Form (the parent portion of the form must be completed)

2687_001.pdf 

ImPACT Testing

ImPACT Testing Timelines for Winter Sport

Testing Options	Registration Deadline (in Genesis)	ImPACT Signup Deadline (sign-up in email)	Test Link Sent by (link in email)	Testing Date
Test Option #1	10/21/2024	10/27/2024	10/28/2024	10/29/2024
Test Option #2	11/10/2024	11/18/2024	11/19/2024	11/14/2024

All ImPACT Testing questions/scheduling should be directed to our trainer, Michele Chemidlin @ mchemidlin@mpsdnj.us. Remote testing dates will be sent out as soon as they are finalized. It has come to our attention that invites to high school team specific NIL clubs are being sent to NJSIAA student-athletes via text messages.   The companies are sending text messages and emails with the following type of message:

               

“ Hi John, you’ve been invited to the “Name of Student’s HS Varsity Team” NIL club.  Join Here: Link.  If you’re planning to be on the soccer team next year, it’s important to get signed up ASAP.”

 

Please let your coaches and athletes know that this activity is prohibited and not allowable per NJSIAA NIL rules and they should not join the NIL club nor forward an invitation to their teammates.

Banquet Help

Parents, please see message below from booster club.

Hello!

We still need some more volunteers and CUPCAKES! Help us make this a great event for our athletes!

SIGN UP GENIUS

Banquet Help

Calling all parents! We need your help to make this year's banquet a success! Please sign up for a volunteer slot or to bring a beverage or dessert. Thank you!

SING UP GENIUS

Groups/ Banquet

Athletes competing tomorrow will be excused after 4th period and the bus will be leaving from Woodman at 12:10pm. The first event goes off at 2:30pm and follows the same schedule as last weeks sectional meet. Athletes competing on Saturday should be at Woodman by 7:50am so we can pull off by 8am.

Families, the banquet has been moved to June 19th. We understand this might be an inconvenience for some however, this event is for all the athletes and we want to make sure everything is in order

Families if you are in need of tickets utilize this link GROUP IV TICKETS we are the group 4 meet at Franklin HS

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

When: Wednesday, June 19 from 6:30-9:00 p.m.

Where: MHS (Freshmen Building Cafeteria

Cost: $10 per guest. Athletes are FREE. 

Please RSVP HERE ASAP so we more accurately plan for food. 

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

Athletes, parents and friends we are looking for photos from all three seasons. If you have any that you fill are appropriate and hold great memories please upload them to the linked google folder below.

PHOTO FOLDER

State Sectionals

Athletes competing tomorrow will be excused from 8th and 9th period. The locker rooms will be open by 1pm and everyone needs to be dressed and on the bus by 1:50pm; if you are late you will be left. Athletes not competing will have the day off. For Saturday athletes are to report to Woodman by 7:45am. 

Families and friends if you plan to attend the meet you will need to purchase tickets online. There will be no cash ticket sales.

Tickets will be sold through HomeTown Ticketing electronically. Our meet is North I Group IV at Livingston HS

Utilize this link for tickets sales: NJSIAA SECTIONALS TICKETS

4/28

Tomorrow all Freshman and JV athletes should report to woodman after school for a mandatory meeting. Athletes and parents please see information below in regard to our end of year banquet for all three seasons.

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!

Week of 4/20

This week freshman and JV will be off Monday through Wednesday; and will return to practice on Thursday through Saturday. Varsity athletes will have practice Monday and Tuesday and will be off Wednesday returning to practice Thursday through Saturday. Friday is an abbreviated day however, practice will begin promptly at 2pm and there will be practice on Memorial day in the morning.

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