March 11

Athletes going to West Orange should report to Woodman at 2:10, everyone else report at regular time. For those doing spring sports, today is the last day to turn in paperwork and complete genesis. Email all documentation to Dr. Scarpello (pscarpello@mpsdnj.us) if you have already emailed him no need to continue emailing and checking up as himself and the nursing staff are working on getting this done for all spring sports at the moment so we ask for your patience. For  the freshman boys please see workouts below for the remainder of the week, please continue to monitor any symptoms that arise during this time away as well.

Thursday: Nike App

1. Runner warm up

2. Quick-hit abs

3. Glute and hip strength 

4. Glutes and glory

5. Glutes to the max

6. Runner stability

7. Runner flexibility

Friday: Conditioning Circuit

Perform each exercise for 30 seconds with no rest. Repeat three times (every 2 weeks raise time 10 seconds)

• Mountain Climbers

• Jumping Jacks

• Push-Ups

• Jumping Jacks

• Plank

• Jumping Jacks

• Deadbugs 

• Jumping Jacks

• Squats

• Jumping Jacks

• Lunges

• Jumping Jacks

• Leg raises

• Jumping Jacks

• Plank

Saturday:

• 2 minutes of continuous jumping jacks (repeat 3 times

• Myrtl routine 

• Runner cooldown and runner flexibility on nike app

Monday:

1. Runner warm up
2. Quick-hit abs
3. Glute and hip strength 
4. Athletic Core
5. Runner stability
6. Runner flexibility

Important Info.

All freshman boys that have been practicing since Monday March 1 must take the rest of the week off and self quarantine until Tuesday March 16th; this is for your safety as well as the safety of the team. Make sure you all are filling out the daily screening form every day by 1pm and if you check yes, have symptoms or feeling under the weather stay home.

As stated in the preseason meeting and in previous posts if anything comes up regarding your family and COVID the coaching staff must be informed (runningmounties@gmail.com) as soon as possible. Also, please take the time to fill out the emergency contact form linked to the right, this must be completed for all athletes currently participating in winter track.

Updates

This week will be a full week of practice and we will be at woodman field; tomorrow all athletes should report to woodman at 3pm. As we move into phase 2 of practice athletes will be expected to know the names of each dynamic/ drill and we will also be jumping into the harder portion of training. Make sure you all are eating breakfast, lunch and snacking as well as drinking water during the day (not just at practice) and getting adequate rest at night. Just a few updates going into practice this week and for the remainder of the season.

1) We will only post here about practice if there are changes to the time or location. 

2) If you have to miss practice an email must be sent to runningmounties@gmail.com with reason

3) If you have three unexcused absences you will be asked to leave the team.

4) If you are a part of a school club, club sport or other activities please see Coach Washington so we can discuss and work on a schedule that benefits all parties.

5) If you are planning on doing spring track or any other spring sport genesis and paperwork must be      completed by March 12th. For the time being please email all documentation to Dr. Scarpello and not Ms. Covello. As stated in a earlier post, do not wait

March 5

We will not meet in person practice today; athletes should do the following workouts below on their own this weekend and be prepared for the following week of practice. Also, keep an eye on the blog as information in regards to spring will be posted as we are updated.

Warm Up

• Runner warm up (on nike app)

Conditioning Circuit

Perform each exercise for 30 seconds with no rest. Repeat three times (every 2 weeks raise time 10 seconds)

• Mountain Climbers

• Jumping Jacks

• Push-Ups

• Jumping Jacks

• Plank

• Jumping Jacks

• Superman 

• Jumping Jacks

• Squats

• Jumping Jacks

• Lunges

• Jumping Jacks

• Leg raises

• Jumping Jacks

• Plank

When completed do runner flexibility on the Nike app.

Saturday
1) Myrtl Routine: https://www.njsportsmed.com/files/myrtl_routine.pdf
2)  https://youtu.be/wqkeH2jMLt0 

March 4

We will be meeting at woodman at 3pm today, remember your layers and water.

March 3rd

Tomorrow we will be meeting at woodman field and practice will begin at 3pm. Parents please drop athletes off in the circle; athletes should come to the track through the parking lot. Remember your layers and water

Tuesday March 2nd

Due to the lower temps tomorrow we will not meet; athletes are asked to do the items below on their on and be prepared for practice on Wednesday. Also, just a reminder... anyone planning on doing spring sports get your forms in before this week is over. Yes, they are due on the 12th however its best that you don't wait until the last minute.

Warm Up: Jumping Jacks and Squats

• 2 continuous sets. 30 secs each

• Distance; 40 minute run

• Sprinters: 15 minute run

• Throwers: 10 minute run

Nike App:

• Lean FIt Benchmark

• Quick hit abs

• 5 minute plank finisher

• Runner Flexibility