1/10

Tomorrow is an abbreviated day, all athletes are asked to attend the pep rally. Athletes who have been on the team please wear the blue long sleeves from last year. If you did not do winter track last year but have been on the MHS spring track or cross country team wear one of the shirts from that season. Athletes new to the program just wear something that says Montclair. Throwers will meet Coach Henry for practice at 2pm in the freshman building.

Athletes competing tomorrow; the bus will leave from Midland ave at 2:45pm, please be on time because if you are late you will be left. On time means arriving to the bus in your sweats and trainers. You are able to pick what you want to run, however some athletes will be put in races at the coaches discretion. The order of events is posted in the tabs to the right.

Athletes not competing tomorrow have the day off and should see workouts below. Athletes competing on Sunday will meet at woodman field on Saturday at 10am and should plan to be there until 2:30pm; also the order of events and list has been posted.

Friday Workouts

Athletes NOT competing Sunday:

Distance: 60 minute run

Sprinters: 20 minute run

1. Glute and hip strength 
2. Full-body ignition
3. Glutes and glory
4. Up for Speed
5. Runner Flexibility

Those competing Sunday:

Distance: easy 4 mile run followed by runner stability and runner flexibility on the nike app

Sprinters: Runner warm up, runner stability and runner flexibility on the nike app

1/9

Reminder; tomorrow is an abbreviated day!

Throwers and varsity distance unable to attend offsite practice will meet at woodman field at 1:30, athletes traveling offsite for practice will leave from Midland ave at 2:45. Athletes competing on Friday and everyone else not mentioned have the day off tomorrow and are asked to do the workouts below on the nike app.

Also, please fill out the opioid forms and bring to school tomorrow, there will be a folder at the security desk where you can drop them off; again as stated this must be done and turned into Coach Washington as soon as possible. Please watch the link below for more information and if you did not receive the form today see form link below, print out and turn in tomorrow. Again they can be turned in at the security desk in the main building. If they are not turned in by tomorrow after school you will not be able to compete.

Nike App Workouts

1. Runner warm up
2. Glute and hip strength 
3. Glutes and glory
4. Glutes to the max
5. Runner flexibility

Video: https://youtu.be/3Rz6rkwpAx8
Form: https://www.njsiaa.org/sites/default/files/document/Opioid%20Video%20Memo2.pdf

1/8

All athletes will meet at woodman for practice after school.

1/7

Today throwers will meet in the annex gym, offsite practice will leave from midland at 2:45, everyone else report to woodman after school.

12/6

Disregard last post: all athletes will meet on the 2nd floor of the main building. Dressed and ready for practice at 2:55

1/4

There will be no practice today, athletes are asked to do the following workout below on the nike app. Distance should go out for a 40 minute run later in the afternoon, preferably after doing nike workouts.

1. Runner warm-up
2. Up for Speed
3. Cut to the core
4. Peaks and valleys
5. Quick-hit abs
6. Runner Flexibility

Practice will resume on Monday after school.

1/3

Tomorrow throwers will meet at the annex gym, everyone else will meet at woodman field.