3/31 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

3/29

Reminder; there will be no practice today, athletes see workouts below for the weekend in preparation for another week of training ahead. On Monday, freshman and JV will have a home workout; varsity will meet at woodman for practice at 9am

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.

SUNDAY: 

Distance: 4 mile run followed by yoga link below.

Everyone else: YOGA

West Orange Frosh/Novice Meet

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.

WEEKEND WORKOUTS

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.

SUNDAY: 

Distance: 4 mile run

Everyone else: YOGA

3/19

REMINDER: There is no practice today, athletes should use the time to see trainers, catch up on school work and (most importantly) rest. Practice will resume tomorrow after school at woodman. For those of you who are not cleared make sure you've turned in everything that is needed ASAP.

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.

FRIDAY 

Distance: Easy 40-60min run

Sprinters: Easy 20-30min jog

Throwers: Easy 10-15min jog

After run everyone should do mobility session below (utilize links if you don't know the exercise)

Couch Stretch 3x30s

Prayer Stretch 3x30s

T-Spine Rotation 3x10ea.

Leg Lowering 3x10ea.

Brettzel 3x30s

Table Stretch 3x10

90/90 Hip Opener 3x10ea.

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)

• Squats

• Good Morning

 

FINISHER:

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

• Hip Bridge

• Push-Up

• Lateral Hip Opener

SUNDAY: YOGA

 

Remainder of Week

There will be no practice tomorrow; athletes will have the day off however, there will be workouts posted. here for Friday and Saturday for athletes to complete on their own. Practice will resume on Monday and any changes or updates will be posted here.

For those athletes still not cleared make sure you get your paperwork in before this week is through. If you were told it's genesis go see Mrs. Stinson in the athletic office; or parents send her an email at sstinson@montclair.k12.nj.us. 

First Week

Reminder; today began the first week of tryouts. Athletes who weren't cleared were informed today what needed to be done in order to receive said clearance. 

If it was a health history form and you didn't pick one up today, see the link in the drop down menu to the right under important information. 

If it was registration in Genesis, have your parents do this ASAP and you will also need to turn in a health history form.

If it's a physical or impact test make sure the items above are all completed. For impact testing reach out to mchemidlin@mpsdnj.us set up and appointment. If its a physical once your doctors appointment is complete get the document in ASAP.

Parents for those of you seeing a lack of academic eligibility in Genesis don't stress; all athletes grades are fine. This notice is there until the athletic department runs an eligibility check on athletes who make the roster after the first week of practice. So for now, everyone is good.

Everyone that was not cleared today needs to get this done immediately as no clearances will be accepted after Friday.

Spring Track

Today's spring track meeting has been moved to Monday at Woodman Field. Monday is also the first official day of practice/tryouts; that being said everyone needs to come prepared to train. A roster with athletes cleared will be posted this weekend; if your name is not on the roster make sure you email runningmounties@gmail.com to find out why and get items in on Monday. 

Necessary Items:

1) Quality running sneakers (go to fleet feet if needed)

2) Layers: Sweat pants and shirt, long sleeve t-shirt t-shirt and shorts

3) Water bottle

4) Inhaler or any medication needed during exercise