12/8

Good luck to all athletes taking the ACT's tomorrow. Freshman and JV will have the day off and are expected to do the home workout below as well as go for a 30 minute run on Sunday. Throwers and athletes who are in the lifting group should report to woodman field at 8am.

Warm up 

10 sets of 20 California jumping jacks

Dynamics or Light stretching if there's no room for dynamics

Workout 

6 sets of 1 min high knees, 1 min squats, 1 min push ups, 1 min A skip 1 min rest.

30 crunches, 25 toe touches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands), 50 jumping jacks. Rest and repeat 4 times.

Cool down: 

10 sets of 20 California jumping jacks

Stretch and ice. The goal is to stay focused because we're in it to win it.

Distance After the warm up and workout above go for a 40 minute run.

12/7

tomorrow freshman and JV will have the day off. Varsity and those who lift will meet at woodman field immediately after school. Throwers should meet coach Henry at 1:30 dressed and ready to go, do not go to the freshman building before 1:30.

12/6

Tomorrow Freshman and JV athletes will meet at 2:15 in the freshman building lobby. All athletes who were informed about offsite practice should meet at 1:20 on Midland ave and the bus will be leaving at 1:30pm so please be on time. All athletes need to stay on top of their stretching and core work (see peseason workout) as well as school work, you all are student athletes and should be working on your time management.

12/5

Tomorrow is an abbreviated day; throwers, freshman and JV athletes are asked to meet on the second floor of the freshman building dressed and ready to go at 1:45pm. Sprinters and distance runners who lift (and those who were told by Coach Washington today) should report to woodman field immediately after school. Please keep an eye on the blog throughout the week as we find out about practice space daily.

12/4

Tomorrow practice will be held on the second floor of the freshman building. As soon as school is over get changed and head there. Please make sure you have layers and come ready to train. Also, Fleet Feet Montclair will be hosting an Indoor Track Spike Night Event tomorrow for your athletes!

Tuesday, December 4th
5pm to 8pm

All athletes will receive 20% off spikes and trainers!

12/3

Today we will meet and change at woodman field and jog to watchung field for practice. Once practice is over we will return to woodman where all athletes can be picked up. Today, will be the final day of tryouts and all athletes must be present unless you have already spoken to Coach Washington. For those that are just getting cleared this week you will be given 3 days to try out.

Home workout

Warm up: Jumping Jacks for 1 minute then hold a 1 minute plank. Rest for 30 seconds and repeat eight times

2 mins rest

Workout: 1 min high knees, 1 min jumping jacks, 1 min squats, 1 min pushups, 1 min lunges, 1 min crunches, 1 min rest. Repeat 8 times

Abs: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 6 times.