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

5/1/2025

Link is also posted to the right

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

5/1/2025

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.

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

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.

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* 

Spring Break

Freshman and JV should do the workouts below for today and tomorrow.

Friday

CARDIO

CORE

Satruday

MOBILITY  Day 1

Varsity will meet at woodman today after school. 

REMINDER: Athletes who accumulate three unexcused absences will be asked to leave the team. That being said, anyone going away for spring break must send an email by 8pm today stating the dates you will be gone. 

If you are in Montclair next week you are expected to be at practice the dates and time below. For those of you away, there will be workouts posted here for next week.

Monday, Tuesday & Thursday: 9:30am, Woodman

Wednesday: 2pm bus to West Orange HS for the Frosh/Novice Meet

Friday: Everyone off

Saturday: Varsity practice 9:30am @ Woodman Field

Updates

Tomorrow we will have our last home meet; for this meet varsity athletes will be competing with a mix of  JV. Like last week athletes will find out what events they will be competing in at the team meeting beforehand. 

Everyone is expected to be at the meet, those not running will work the meet. If you weren't at practice today you will not be competing but, like everyone else you are expected to be present working the meet.

Due to construction at the site and events being cancelled we will not be attending Saturday's meet. We will follow the schedule below for the remainder of the week.

Wednesday: MEET (everyone present)

Thursday: All levels & events practice @ Woodman after school

Friday: Varsity practice @ Woodman Field after school

Saturday: Varsity practice 9:30am @ Woodman Field

REMINDER: Athletes who accumulate three unexcused absences will be asked to leave the team. That being said, anyone going away for spring break must send an email by 4/11 stating the dates you will be gone. If you are in Montclair next week you are expected to be at practice the dates and time below. 

Monday, Tuesday & Thursday: 9:30am, Woodman

Wednesday: 2pm bus to West Orange HS for the Frosh/Novice Meet

Friday: Everyone off

Saturday: Varsity practice 9:30am @ Woodman Field

April 5

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.

April 3rd

Tomorrow freshman and JV should do the home workout listed below and varsity will meet at woodman for practice after school; everyone will return to practice on Friday after the pep rally.

On Saturday there will be a parent meeting at 9:30am (location will be posted here tomorrow). Vital information for the season ahead will be discussed as well as information on the booster club and any questions that may need to be answered.

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

YOGA

4/2 Meet

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