Week of February 22nd

An update roster as been posted and athletes workouts for this week are posted below. Please continue to check here during the week as we are monitoring the districts facilities with the change of weather. We understand the want/need to get out of the house and practice however, our number one priority is the safety of the athletes.

Monday: Complete the circuit below three times; each exercise should be done for 30 seconds with 15 seconds rest between each exercise, once you finish the circuit take a 2 minute break and start again. 

Squats
Plank
Squats
Push ups
Crunches
Push ups
Calf raises
Calf raises (toes pointed in)
Calf raises (toes pointed out)
Mountain climbers
Alternating lunges 

Do this on Tuesday, Wednesday and Friday

(on thursday athletes should go for an easy 20 min run or walk and stretch)

 

A. Warm Up

• 8 minute run

• Jumping Jacks and Squats

• 2 sets of 30 secs each exercise

• followed by light stretching

 

B. Sprints 

• 4 house lengths (FAST)

• 2 minutes rest

• 6 Reps

 

C. Conditioning. (different item each day)

• 2 sets of 6 x 30 second sprint with 90 second slow jog or skip ( 4 min rest between sets) 

• 6 x 2/1/15 = (2 minute jog / 1 minute stride / 15 fast sprint)

• 2 sets of 6 hill sprints (walk back rest between reps, 5mins rest between sets)

 

E. Cooldown (pick one and stretch after)

• 10 minute run

• 2 minutes of continuous jumping jacks

• Myrtl routine  

Week of February 15th

Below you will find the workouts for this week, we are still monitoring the weather as well as the condition of district outdoor facilities. Please continue to check here for updates, also if you plan on doing a spring sport registration is now open so please get it done as soon as possible so you can be cleared on the first day of spring.

 Monday:

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

Tuesday: 

1. Runner warm up
2. Cut to the core
3. The perfect 10
4. Peaks and valleys
5. Runner flexibility

Wednesday: 

Warm Up: Jumping Jacks and Squats

• 2 continuous sets. 30 secs each

Workout:

• Distance; 30 minute run

• Sprinters: 15 minute run

• Throwers: 10 minute run

Nike App:

• Cut to the core

• Runner Flexibility

Thursday: Myrtl Routine (copy and paste link) https://www.njsportsmed.com/files/myrtl_routine.pdf

1. Runner warm-up
2. Glute and hip strength 
3. Up for Speed
4. Runner Flexibility

Friday

1. Full-body ignition
2. Pace Breaker
3. Quick-hit abs
4. Peaks and valleys
5. Runner stability
6. Runner Flexibility 

Saturday: Myrtl Routine (copy and paste link) https://www.njsportsmed.com/files/myrtl_routine.pdf

Nike App:

• Cut to the core

• runner stability

• runner flexibility

Week of February 8th

The workouts for this week are listed below. We would like all athletes to download the Nike training club app as we will utilize it for home workouts through the season. Once you download the app there is a workout tab at the bottom, when you click that there is a browse tab at the top once you click that a search bar will appear and this is where you will look up the workouts prescribed. 

Also, under 2020-21 we have placed the letter from the athletic department in regards to spring sports registration; which opens tomorrow February 8th and closes on March 12th.

Monday:

Warm Up: Jumping Jacks and Squats

• 2 continuous sets. 30 secs each

Workout:

• Distance; 30 minute run

• Sprinters: 15 minute run

• Throwers: 10 minute run

Nike App:

• Cut to the core

• Runner Flexibility

Tuesday:

Nike App:

• Runner Warm Up

• Lean FIt Benchmark

• Quick hit abs

• 5 minute plank finisher

• Runner Flexibility

Wednesday:
Warm Up: Runner Warm up on Nike app Workout: Interval work

• Distance; 30 minute run

• Sprinters: 15 minute run

• Throwers: 10 minute run

Thursday:

Nike App:

• Runner Warm Up

• Athletic Core

• Runner Strength & Balance

• Runner Stability

• Runner Cooldown

Friday: Myrtle Routine (copy and paste link) https://www.njsportsmed.com/files/myrtl_routine.pdf

Nike App:

• Cut to the core

• runner stability

• runner flexibility

Saturday: Off

Meeting/Workouts

For those that were able, thank you for taking the time out this evening for the zoom meeting. As stated during the meeting please save this page and check daily as we will be posting updates and information here daily. For those who were unable to make the meeting please utilize the parent info. sheet linked to the right.

As of now we will not meet in person due to the track being completely covered and the temperature. However, as things move forward we will keep you posted. As with many things right now this will not be a regular season but we will do our best to do right by the student athletes. Home workouts for the rest of the week have been posted below. Next week's workouts (and hopefully updates) will be posted by Sunday evening.

Thursday

Warm-up: 2 sets of Jumping Jacks for 1 minute (30 seconds rest between sets)

Workout: 5 sets of the circuit below

- Crunches: 20 reps 

- Push ups - 5 to 10 reps 

- Crunches - 20 reps  

- Plank - 60 seconds 

- Squats - 30 seconds

2 minute break 

Cool down: 2 x 1 minute Jumping Jacks (30 seconds rest between sets)

Friday

Warmup: Do 50 jumping jacks, 5 pushups and 20 squats repeat the non-stop cycle 2 times.

Workout: (copy and paste link) https://youtu.be/wqkeH2jMLt0

Saturday:

Circuit 1: Jumping jacks, squats and planks

• Each exercise for 30 seconds.

• Repeat for three sets.

Circuit 2: Squats, Push ups, Forward Lunges

• Perform 20 Squats, 10 Push ups and 20 Forward Lunges (10 on each leg).

• Take a break to hydrate between sets. Repeat for three sets.

Circuit 3: Myrtle Routine (copy and paste link) https://www.njsportsmed.com/files/myrtl_routine.pdf

February 3rd

Athletes will have today off. Workouts for the remainder of the week will be posted here this evening.

If you haven’t done so already make sure you sign up for the info. Session/ meet & greet that will be held via zoom tonight at 7pm (linked below).

https://mpsdnj.zoom.us/meeting/register/tZYpfu-trD4qHdWtZRI44UWr1g48oNINU25b

February 2nd

There will be no practice today, athletes are asked to do the home workout below. Due to the current system that has passed through, low temperatures and the lack of outdoor practice space there will be no in person practice this week. These items will be discussed Wednesday evening during the information session, we ask that both parents and athletes be present.

Workout (items in blue are linked to a video so you can see what to do)

Jumping Jacks 3x60 seconds

Squat Jack 3x60 seconds 

In and Outs 3x60 seconds

Rest: Take one minute to catch your breath.

Workout Continued:

Frog Pumps 3x15 reps

Lateral Bear Crawl 3x45 seconds (if no space to crawl hold in place for allotted time)

Shoulder Y to Lift Off 3x12 reps

Rest: Take two minutes to catch your breath.

Cooldown Stretch

February 1

Please see the home workout below for athletes to do today and check back here later on this evening for updates on practice this week.

Perform each exercise for 30 seconds and move to the next exercise immediately. Take two minutes rest after finishing the entire circuit and repeat cycle three times.

Workout:

Jumping Jacks

Push-Ups

Jumping Jacks

Plank

Jumping Jacks

Push-Ups

Jumping Jacks

Squats

Jumping Jacks

Lunges

Jumping Jacks

Crunches

Jumping Jacks

Plank

Jumping Jacks