Tryouts

The first day of tryouts will be Monday December 2nd; see information below for the tryout process.

Phase one: 12/2-12/6 

(first cut Monday 12/9)

Phase two: 12/9-12/13 

(second cut Monday 12/18)

Please see link to the right for the most up to date clearance list. If your name isn't on the list send an email to runningmounties@gmail.com to see what you need to get done to be cleared. If you aren't cleared before the tryout period is over you will not be able to be a part of the team this season.

Thanksgiving Workouts

We hope you have an amazing Thanksgiving; see workouts below for the days ahead. Details on next weeks practice will be posted Saturday evening. We will be outside everyday unless otherwise stated here during the week, so make sure while you're out pick up gloves, hats and bottom layers. Again this is "Winter Track"

Friday: Easy 20 minute run followed by BODYWEIGHT CIRCUIT

Saturday: HIIT WORKOUT

Sunday: MOBILITY (pick one day)

Winter Roster

The most up to date roster has been posted; if your name isn't please email runningmounties@gmail.com to find out what needs to be done to get cleared. As of now there are 70 athletes cleared however, there are 135 athletes total on the roster. Please reach out as soon as possible so you can get items completed this week, so that you can be cleared as soon as possible. We will update the document as soon as we receive updates.

For those of you in need of a HEALTH HISTORY FORM click the link and print the document. As a reminder, this form must be turned in every season you participate in a sport.

11/21

Reminder; there is no practice today athletes should do the following home workouts listed below for today and tomorrow. Please keep an eye on the blog as we will be posting the roster and detailed information about tryouts in the coming days.

Thursday: MOBILITY (pick one day)

Friday: 

WARMUP:  

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jacks

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

 

MAIN STRENGTH: (use weights you have)

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Thoracic Roatation (10 each side)

• Alternating Reverse Lunge (10 each side)

• Good Morning

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Lateral Hip Opener

Saturday: Easy 20-30 minute run

Sunday: OFF

11/19

Athletes should go for a easy 20 minute run and upon return pick one day from the mobility sheet linked below. Preseason training will resume on Wednesday 11/20.

MOBILITY

Winter Track Updates

This week we will have preseason training on Monday (11/18) and Wednesday (11/20). 

For those of you who were not able to make the athlete and parent meetings we've had please make sure you are registered in Genesis by this evening as Genesis registration will close tonight. We have been informed that a number of people have turned in paperwork but have not completed the items in Genesis. Athletes will not be able to tryout, let alone be on the team, if they aren't registered and cleared. See link below with information on how to complete said items.

WINTER SPORTS REGISTRATION

As stated in both meetings, tryouts will be held starting December 2nd after school at Woodman Field. More information will be posted here by the end of the week.

Weekend Workouts

Athletes, see workouts below for each day of the weekend; make sure you all get this done in preparation for the week of training ahead.

SATURDAY 

WARMUP:  

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jack

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

 

MAIN STRENGTH: (use weights you have)

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Thoracic Roatation (10 each side)

• Alternating Reverse Lunge (10 each side)

• Good Morning

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Lateral Hip Opener

SUNDAY: YOGA