Monday Home Workout

See this weeks schedule and todays home workout below. Any changes that occur during the week will be posted here and on the IG story.

Monday: ACTIVE RECOVERY

Tuesday: Varsity will meet at woodman, freshman and jv will meet in the annex

Wednesday: Varsity will meet in the annex, everyone else will have the day off

Thursday: Varsity will meet at woodman, freshman and jv will meet in the annex

Friday: Varsity will meet in the annex, everyone else will have the day off

Saturday: Everyone will be off

Sunday: Athletes competing at NJ Group Championships will leave from Woodman at 6:30am

Home Workout

Reminder there is no practice today, see links below for todays home workout. 

The varsity group will have practice at woodman on Sunday at 9am. Everyone will be off on Monday and return to practice after school on Tuesday. 

Saturday

1) Core

2) Yoga

Garden State Invite

The list for the meet has been posted. Athletes competing will be excused after 3rd period so they will have ample time to get food and get to/ change at woodman field.

GST MEET INFO

Families there is a charge for admission

$10 for adults/$5 for youth spectators. Cash, Zelle, or Venmo accepted

Week of Feb. 9

Please see this weeks practice schedule below:

Monday: Varsity at woodman, freshman, jv and throwers will meet in the annex

Tuesday: Everyone will meet in the annex

Wednesday: Varsity at woodman, freshman, jv and throwers will meet in the annex

Thursday: Everyone will meet in the main building small gym

Friday: GSTC Meet everyone else off

Saturday: Home workout

Friday Feb. 6

Today after school there will be a spring track interest meeting in the LGI.

Athletes see home workout for today below. Tomorrow varsity will meet for practice at woodman field, 8am.

 WORKOUT

STATE SECTIONALS

Athletes competing tomorrow should be at woodman field by 1pm, see link for MEET INFO.

Athletes not competing should do the home workout below.

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 

• Fire Hydrant

• Push Ups

• Squat

 

MAIN STRENGTH: 

4 rounds, 60 seconds rest between rounds

• Squat x20

• Alternating Reverse Lunge (10 per side, 20 reps total)

• Leg Raises x20

 

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: Click link for yoga session

Also, the team store is still open and will be closing on Feb. 5th.

We would like each athlete to at least get a sweat shirt, t-shirt and sweatpants.

TEAM STORE

FEB. 3 UPDATE

Due to the track still being covered with ice throwers and varsity will meet at woodman for practice. Freshman and JV will meet in the freshman building.

Also,the team store is still open and will be closing on Feb. 5th.

We would like each athlete to at least get a sweat shirt, t-shirt and sweatpants.

TEAM STORE

Feb. 2nd

Tomorrow freshman and jv will have the day off. Varsity and throwers will meet at woodman at 1:30; remember to have layers, hats, gloves and boots. Also, remember to bring extra clothes for weight room after.

Tuesday:Varsity and throwers will meet at woodman after school. Freshman & JV in the annex.

Spring Sports Parent Meeting 6:30pm in the LGI

Wednesday: Everyone will meet in the main building small gym after school 

Thursday: NJ State Sectionals; athletes not competing will have a home workout

Friday: Everyone will have a home workout 

Saturday: Varsity at woodman 8am

SJTCA

Athletes competing tomorrow should be at woodman by 6:20am. Athletes not competing should do the home workout below.

Home Workout

Warm up: 

Jumping jacks for 1 minute then hold a 1 minute plank. 

Rest for 45 seconds and repeat 6 times. 

Followed by light stretching.

Workout:

1 min high knees, 1 min jumping jacks, 1 min toe touches, 1 min lunges, 1 min rest. 

Repeat 8 times

Do this at the end of the workout. Complete as many rounds as you can in 10 minutes. Rest only as needed.

* 30 crunches

* 10 Push-Ups

* 20 Squats

ABS: 20 v-ups, 20 leg raises, 1 minute plank (30 sec elbows/30 sec hands). 

Rest and repeat 6 times!!

Update

There will be no study hall tomorrow. Freshman and JV will have the day off, the varsity group will meet at woodman at 2pm and throwers will meet in the annex at 3:30pm.

If you train/ lift with the varsity group you are still to report to woodman, even if your name isn't on the list for the meet.

MEET INFO.

Team Store

Our team store is now open!

We would like each athlete to at least get a sweat shirt, t-shirt and sweat pants

TEAM STORE

Store will close on February 5th so get your orders in ASAP

Delayed Opening/Practice Schedule

No one needs to bring shovels this week, due to the cold front coming in this week and single digit temps we will post pone the work/workouts on the track. Please see this weeks schedule below.

Due to tomorrows delayed opening there will be no study hall. On the days that midterms are given there will be study hall in the library from 1in the schedule so we will meet

Tuesday: Everyone will meet in the annex after school

Wednesday: Everyone will meet in the main building small gym after school

Thursday: Study Hall 1:20-2:45pm; Main building library. Main building small gym at 3pm

Friday: Study Hall 1:20-2:45pm; Main building library. Main building small gym at 3pm

Saturday: SJTCA Meet in Toms River

Any and all changes will be posted here.

SNOW DAY

Due to the district being closed there will be no practice on Monday. Be sure to complete the workout below on your own at regular practice time (3pm). This weeks schedule will be posted tomorrow.

Warm up 

100 jumping jacks followed 

Workout 

Cool down

Roll out, light stretch and ice what ever is ailing you. The goal is to stay focused because we're in it to win it.

Home Workout

Freshman and JV athletes see home workout below. Also, if there is no school on Monday make sure to check the blog for a home workout.

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 5 rounds total. 

1. Squats

2. Crunches

3. Front plank

4. Side plank

Cool down: Stretching, hold each stretch for 30 seconds.

January 22

Reminder there is no practice today; everyone should do the links below today. Tomorrow everyone will meet in the main building small gym after school.

1) MOBILITY WORK

2) STABILITY WORK

Essex County Championship

See link below for tomorrows meet information. Athletes competing will be excused from school at 1pm and should be in the midland avenue lobby of the main building by 1:40pm

MEET INFO. 

Athletes not competing please see home workout below.

CARDIO

CORE

Jan. 20-24

Please see this weeks schedule below.

Tuesday: Everyone will meet in annex after school

Wednesday: Essex County Championship. Athletes competing will be dismissed at 1pm everyone else will have a home workout.

Thursday: Everyone will have a home workout

Friday: Practice after school location TBD

Saturday: Varsity at woodman 8am. Home workout for everyone else

NJ CONFERENCE CLASH/ WEEK OF 1/19

Linked below you will find the order of events and athletes competing tomorrow.

MEET INFO.

Athletes competing should be at Woodman by 7:50am; athletes not competing will have the day off. 

 

BIG RED INVITE

See link below for tomorrows meet information. Athletes competing should be at woodman by 7:55am the latest. Athletes not competing should do the home workout below.

MEET INFO.

SATURDAY: HOME WORKOUT

SUNDAY: ACTIVE RECOVERY

Information for Monday's meet will be posted tomorrow evening.

UPDATES

Athletes this is just a reminder to get your email addresses plugged into schoolfundr for our team fundraiser.

Parents please see link below to fill out emergency contact form for your student athlete. We need this for every athlete on the team as it must be done every year and season. We need this to be completed by Friday evening the latest.

EMERGENCY CONTACT FORM

Week of 1/12

This week we will meet at woodman every day after school. For those of you who missed the team meeting on Friday make sure you see Coach Washington after practice tomorrow to get the information provided as well as the information for our team fundraiser. 

SEC CHAMPIONSHIP

The list of athletes competing tomorrow has been posted. Athletes competing should be at woodman by 12:30pm.

The order of events can be found on the last page of the document. The meet will begin at 3pm and on a rolling schedule, meaning no set start time for each event. Parents, we ask that you do no sit with the team so athletes can focus and better prep for their races. 

If it was any other sport you wouldn't sit on the bench with them; separate your child from the athlete.

1/9

Today everyone will meet at woodman after school. Get changed and immediately go to the multipurpose room. Everyone should bring their cellphones to the multipurpose room, so make sure they are charged before practice.

Parent Meeting

Reminder; there will be a parent meeting tomorrow in the multi purpose room at 7pm. This is for all parents, freshman to seniors, old and new. We will be going over the entire season, how the district issues will affect our team and much more. Please have at least one representative from each family present.

Week of Jan. 5

This week there will be a parent meeting at woodman in the multipurpose room on Thursday Jan. 8 at 7pm. We would like at least one parent/guardian for each athlete present as we will be going over the season, booster items and how the current situation in district will effects the winter and spring seasons. 

On Friday there will be a mandatory team meeting for all athletes so everyone should be at practice then as well as the entire week.

Please see this weeks practice locations below

Monday: Main Building small gym

Tuesday, Wednesday & Thursday: Woodman

Friday: Main Building small gym

Jan. 3rd

Reminder; freshman and JV should do the home workouts below on these days and varsity will have practice at woodman at 9:30am.

Saturday: 20 minute warm up run followed by dynamics and drills

Sprint:

1) 10 sets of 10 sec sprints w/ 3 mins rest. After last set take 10 min recovery then do 1 set of a 50 second sprint try to get as far as you can in that time

Distance:

10x40 second sprints with 3 mins rest.