Essex County Championships - Bus Time

Please report to Midland Ave at 6:50am. Be sure to wear layers.

Saturday Workout

If you are competing tomorrow:

Distance 

25 min run

Dynamics/drills

Stretch and ice

Sprinters/Throwers

Do two sets of dynamics

California jumping jacks for 30 seconds then hold a 1 minute plank. Rest for 45 seconds and repeat 5 times. 

ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 5 times

Stretch and ice

If you are not competing tomorrow

Distance 

40min run 

Dynamics drills 

California jumping jacks for 30 seconds then hold a 1 minute plank. Rest for 45 seconds and repeat 5 times. 

ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 5 times

Sprinters/Throwers

20 min run

California jumping jacks for 30 seconds then hold a 1 minute plank. Rest for 45 seconds and repeat 5 times. 

ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 5 times

Saturday practice

Saturday practice has been cancelled. Check the blog in the morning for your workout. 

Friday Practice

Practice will be held tomorrow after midterms. The entire team needs to meet on the 2nd floor of the main building Friday, January 29, 2016. Make sure your on time and have layers. Practice will conclude at 4:30pm.

Thursday Practice

Practice will be held in the main building on the second floor at 2:30pm. It is your responsibility to do some studying and/or meet with teachers in preparation for midterm between 1:07 and 2:30pm. Throwers, sprinters, and JV/Frosh distance meet in the 2nd floor. Plan for practice to conclude at 4:30pm. Varsity distance meet at the field house at 2:30pm. 

Save the Date

The winter track and field banquet will take place on Saturday March 5, 2016 from 1-3pm. We ask that everyone plan to arrive at 12:30pm so we can promptly begin at 1pm. More information to follow.

Spring Track and Field Information...PLEASE READ!!!

Spring Sports – Athletic Forms

•    If you played a Fall or Winter sport and your physical was dated on/after March 5, 2015, your physical is still valid. The only form you must submit is the Health History Update Questionnaire. 
Page 13 of this packet Athletic Packet

•    For all 9th grade students, who have not played a fall or winter sport, you will need to submit the signed History Form and signed Athletes with Special Needs Supplemental History Form (even if it is not applicable). Physical Examination and Clearance Form must be submitted from your last valid physical. Bring the physical form to your Doctor to complete.
This entire packet Athletic Packet

•    If any student’s physical is dated more than 90 days from the first day of practice, she/he must submit the Health History Update Questionnaire.  Page 13 of this packet Athletic Packet

•    Physicals will be held on:

        February 1st from 4:30 pm to 6:30 pm  

•    If you can’t make the scheduled date for your team, you can come any of the other nights. If you are the guardian of multiple athletes playing different sports, you can come on the same night for physicals or to submit paperwork.

•    Forms can be submitted on:

        January 27th, February 3rd and 8th from 4:00 pm to 7:00 pm.

February 8th is the last day to submit paperwork.

IMPACT TEST INFORMATION
If you are interested in participating in spring track and field and you are:

1. Student who has never done a sport at Montclair High School
2. Junior who's last impact test was taken during their freshman year
3. Senior who's last impact test was taken during their sophomore year

...here are the dates and time set aside for TRACK AND FIELD to take the IMPACT test in the MAC LAB located in the MAIN BUILDING. You must also have the permission slip signed by your parent/guardian when you arrive for the test. It can be found on the side tab under additional information.

February 3rd:

6:00pm - Any spring athlete

February 4th:

4:00pm - Track and field

6:00pm - Any spring athlete