All athletes should report to Woodman at 2:45pm tomorrow. If you weren't at practice today you will not compete however you are expected to help with the meet and will receive community service hours.
Our team store is now open (see link to the right), we would like all athletes to at least get one item. Once ordered and team store closes you will receive an email stating when items are available to be picked up at All Lacrosse on Valley rd.
Athletes who are missing practice during spring break please see workouts below. For those of you who are only missing certain days do the workout for that specified day on your own.
MONDAY
Hill Repeats:
• Find a hill 75 - 150 meters long & sprint up it 6x: sprint at 95% effort
• Walk down the hill after each sprint & rest 4 min before repeating
• Jumps:
• 2 feet standing long
jumps: 20x – from a
standing position, 2 feet
together, jump out as
far as you can go & land
on 2 feet
TUESDAY
• Strength Training: Complete the following 7 exercises:
• No weight: complete 3 sets x 12 reps
• With weight: complete 3 sets x 6 reps
1) Squats
2) Split squats
3) Alternating lunges
4) Single leg RDL’s
5) Step-ups
6) Push-ups: 3x12
*if you don’t know how to
do any of the above
exercises look up how to do
them online/YouTube*
WEDNESDAY
30 Second Sprint Intervals:
• Sprint at a 90% effort for 30 seconds straight
• Rest for 1 min
• Repeat 5x = total of six 30 second sprints
• Skips for height: 2 sets x 10
reps each leg
THURSDAY:
• Strength Training: Complete the following 7 exercises:
• No weight: complete 3 sets x 12 reps
• With weight: complete 3 sets x 6 reps
1) Squats
2) Split squats
3) Alternating lunges
4) Single leg RDL’s
5) Step-ups
6) Push-ups: 3x12
*if you don’t know how to do any of the above exercises look up how to do them online/YouTube*
FRIDAY
Hill Repeats:
• Find a hill 75 - 150 meters long & sprint up it 6x: sprint at 95% effort
• Walk down the hill after each sprint & rest 4 min before repeating
• Jumps: • 2 feet standing long jumps: 20x – from a standing position, 2 feet together, jump out as far as you can go & land on 2 feet
SATURDAY
• Strength Training: Complete the following 7 exercises:
• No weight: complete 3 sets x 12 reps
• With weight: complete 3 sets x 6 reps
1) Squats
2) Split squats
3) Alternating lunges
4) Single leg RDL’s
5) Step-ups
6) Push-ups: 3x12
*if you don’t know how to do any of the above exercises look up how to do them online/YouTube*
Please see workouts below for today, please keep an eye on the blog and instagram in regards to practice tomorrow
Runners & Jumpers
Athletes competing tomorrow will leave from woodman at 7:15am tomorrow. If you are unsure whether you are competing or not please see the list labeled Comet Relays to the right. All athletes not competing will have practice tomorrow and should report to woodman (in front of the field house) at 10:20am as we will be going off site for practice. Everyone please remember to bring masks for the bus ride, layers, rain gear and water/snacks.
Today athletes will train virtually, see nike app workouts below; practice will resume tomorrow after school. This weekend only throwers and jumpers will be going to comet relays; the list of athletes will be posted tonight. Everyone else will have practice Saturday morning. Upperclassmen, please see the tab to the right for the PE Opt out form, print/fill this out and have it to Coach Washington tomorrow, if they are not turned in tomorrow you will not be able to opt out of PE.
The schedule for the season has been posted under the 2022 tab, please make sure you all (parents and athletes look over it). Meets that are bold are varsity only, meets not in bold will have all three levels (freshman, jv and varsity). Athletes will compete based off of coaches assessments (if they are ready), attendance and behavior in school/practice. Parents please make sure you all go over the team policies and procedures with your children and please fill out the emergency contact google form posted to the right; if this is not done for your athlete they will not be able to compete (home or away) as we have no way to contact you if something were to happen.
Nike App Workout
Runners & Jumpers
Runner warm up
Runner Stability
Quick-hit abs
Quick Fix Mobility
Throwers
Quick Fix Mobility
The perfect 10
Cut to the Core
Quick Fix Mobility
Saturday will be our first home invitational in over 4 years. We are very excited to host this meet and bring track and field back to Montclair in this capacity. Athletes will find out what they event they are competing in today at practice. The entire team is expected at Woodman for this event on Saturday; those not competing will be working/spectating.
Parents we are in need of volunteers for the concession stand; please use the link below to sign up for a time slot. Even if you don't sign up please come out and support the team, stop by the concession stand and meet with other parents of athletes and get a feel for the track & field environment.