Monday 8/23

Tomorrow varsity athletes will meet at Woodman at 8am, freshman and JV athletes should do the workout below at home. If you don't know the exercise click on it and watch the linked video; practice will resume on Tuesday at 8am 

We know that Freshman orientation will be held Monday through Wednesday freshman athletes and senior mentors will be excused from practice the day they are attending. Parents please see the following information and athletes if parents do not check the blog please inform them.

1) August 24 6pm: Athletic Department Preseason meeting which will be held virtually. Due to the size of the meeting there will be no question and answer portion

https://mpsdnj.webex.com/mpsdnj/onstage/g.php?MTID=ec91ab3f255c0ac805d2929457bbf96af

2) August 28: Spike Day/ Team Fundraiser (more info to come)

3) September 8: Zoom team information session. Meeting with Coaches and booster club

At Home Strength Circuit

Warm Up:

Jumping Jacks 2x60 seconds

Squat Jack 2x60 seconds 

In and Outs 2x60 seconds

Rest: Take one minute to catch your breath.

Warm Up Continued:

Frog Pumps 2x15 reps

Lateral Bear Crawl 2x45 seconds

Shoulder Y to Lift Off 2x12 reps

Rest: Take two minutes to catch your breath.

 

First Tri-Set; d o these exercises together for four rounds

Bodyweight Squat 45 seconds

Hand-Release Push-Up  45 seconds

Windmill Stretch 8 reps each side

Rest: Take two minutes to catch your breath.

Second Tri-Set: Three rounds!

Alternating Reverse Lunge 15 reps

Alternating Bird Dog 45 seconds

Push-ups 20 seconds 

Rest! Take two minutes to catch your breath.

Athletic Clearance

Please see the message below from the athletic department:

The district currently does not have any nurses working. As of now the nurses will be back on August 30th; at this time the clearance process will resume. Please keep in mind that all forms were due on July 12th (this does not apply to transfers). The athletic department will continue to do their best to clear students as soon as possible once the nurses return.  For any of the students that just moved to district and therefore could not submit the forms before July 12th we will allow them to try out once they are cleared.

Please note that nurses are 10 month employees

Saturday 8/21

Reminder; there is no practice today. Athletes should do the following workouts below today and take tomorrow completely off.

Warm up; 

20 jumping jacks

Quad stretch: 6 ea. leg (hold for 2 seconds then switch)

Knee hug: 6 ea. leg (2 second hold then switch)

20 jumping jacks

Arm circles: 10 forward, 10 backwards

Hip bridges: 10 (2 second hold at the top)

Leg swings: 10 ea. leg

Workout:

Freshman/New to XC: 20 minute run

JV/Varsity: 4 mile run above talking pace

Cool down: Myrtl routine 2 full sheet twice

https://www.njsportsmed.com/files/myrtl_routine.pdf

8/20

Tomorrow the athletes who were with Coach Washington should report to woodman at 7:20am; the athletes who were with Coach Jenkins should report at 7:50am. Athletes please make sure you are eating breakfast and bringing two bottles of water to practice everyday. 

8/19

Tomorrow practice will be at 8am, athletes must wear layers and if you have rain gear bring it as it is supposed to be raining at 8. Also, the most up to date roster has been posted.

08/18

There will be no practice tomorrow; athletes should do the following at home workout below. Check back here tomorrow evening in regards to practice on Thursday.

1) Warm up: 40 jumping jacks

2) Core; https://youtu.be/g2jocInockU 

3) Myrtle Routine: http://www.njsportsmed.com/files/myrtl_routine.pdf

** Do the entire sheet two times; each exercise should be performed for 10 reps ea. leg

4) Yoga; https://youtu.be/2137wAXvufE

Day 1

Tomorrow will be the first day of practice for all levels (freshman, JV & Varsity); 8am at woodman field (28 Essex avenue). This will be the start time and location for the entire week. Parents please drop athletes off in the circle, do not pull into the parking lot. 

Before coming to practice or entering the facility all athletes must fill out the daily screening questionnaire linked to the right. This form must be filled out everyday and if check any of the symptom/close contact boxes you must stay home. Please be honest when answering these questions as we do not want to jeopardize the season ahead. Any changes to practice times and/or location will be posted here as well as our other social media outlets (FB, Twitter & IG Running Mounties). 

All athletes should be in attendance tomorrow (cleared or not), however we do understand that some are on vacation, if that is so please email Coach Washington (runningmounties@gmail.com) if you aren't cleared and want to know why/what your are missing also send an email as well. If your name is not on the roster you are not cleared and if you are not cleared you will not be able to practice until whatever you are missing is turned in and you are cleared/placed on the roster. Practice starts at 8am so athletes should be onsite before then; we as a staff strongly believe in and adhere to the saying "early is on time and on time is late."