Athletes, the workouts for the next two weeks has been posted. For those of you who attended summer training please follow these workouts, for those of you who did not but have been doing the workouts that were previously posted you can do these as well. Any athletes who did not attend summer training or do the other workouts posted please start with those. Official fall practice begins on 9/14 as we get closer to this date more information will be posted in regards to tryout format and other vital information in regards to the season.
Sunday, August 30, 2020
Updates/Workouts
Parents and athletes, please be advised that on Thursday, September 3rd the athletic department is not going to offer physicals. They are going to save this physical night for the middle of the school year since no teams were assigned to this date. That being said the next (and last) physical night will be Wednesday, September 2nd from 3:30pm - 7:30pm.
Sunday, August 23, 2020
Week 2
A few items for the week ahead; like last week we will be training on Monday, Tuesday and Thursday. Practice begins at 8:30 so athletes should arrive between 8:10 and 8:15 to get scanned in (not before as we cannot impede on boys soccer´s check in time). Athletes that attended last week please go to your designated spots on the field upon admittance, athletes who weren't able to attend last week please line up on the fence socially distanced from one another. As stated last week only athletes on the list and those who have spoken with Coach Washington are allowed no new Covid forms will be accepted. Those not attending, see workouts below
Upperclassmen
Monday: Easy 8 mile run
Tuesday: 2 mile warm up, dynamics and drills then 10 x hill runs, walk down rest. 2 mile cool down
Wednesday: crosstrain for 60 minutes (yoga/core, bike ride or swim)
Thursday: 2 mile warm up, dynamics and drills then Street sprints. Sprint the full length of your street from intersection to intersection. 2 sets of 6 reps 1 minute rest after each rep 4 minutes rest between sets. 2 mile cool down
Friday: easy 8 mile run
Saturday: crosstrain for 60 minutes (yoga/core, bike ride or swim)
Sunday: Rest
Freshman/New to XC
Monday: Run 5 minutes, walk 1 minute. Repeat 6 times.
Tuesday: 30 minute run (go for time not distance
Wednesday: Crosstrain for 40 minutes (yoga/core, bike ride or swim)
Thursday: Run 6 minutes, walk 1 minute. Repeat 6 times.
Friday: 30 minute run.
Saturday: Crosstrain for 40 minutes (yoga/core, bike ride or swim)
Sunday: Rest.
Wednesday, August 19, 2020
Physicals
Families, the athletic department is offering sports physicals at the Aubrey Lewis Sports Complex on Wednesday, August 26th, Thursday, August 27th, Wednesday, September 2nd, and Thursday, September 3rd from 3:30pm - 7:30pm. Please note this is ONLY for students that cannot get a physical from their primary care physician. Sports physicals are good for 365 days. Please bring with you this Health History Form filled out as well as the parent permission form. Also, it is mandatory you wear a mask and stay 6 feet apart from your peers. The health history form is linked to the right under Physicals.
Wednesday, August 26th
3:30pm - 5:30pm
(Football, Boys' Soccer, Gymnastics, Girls' Tennis)
5:30pm - 7:30pm
(Girls' Soccer, Field Hockey, Cross Country, Cheerleading, Girls' Volleyball)
Thursday, August 27th
3:30pm - 5:30pm
(Crew, Boys' Basketball, Wrestling, Ice Hockey)
5:30pm - 7:30pm
(Girls' Basketball, Swimming, Bowling, Golf, Fencing)
Wednesday, September 2nd
3:30pm - 5:30pm
(Baseball, Boys' Lacrosse, Boys' Tennis, Softball)
5:30pm - 7:30pm
(Girls' Lacrosse, Boys' Volleyball, Track (Indoor/Outdoor)
Thursday, September 3rd
3:30pm - 5:30pm Any sport last name A - K
5:30pm - 7:30pm Any sport last name L - Z
3:30pm - 5:30pm
(Football, Boys' Soccer, Gymnastics, Girls' Tennis)
5:30pm - 7:30pm
(Girls' Soccer, Field Hockey, Cross Country, Cheerleading, Girls' Volleyball)
Thursday, August 27th
3:30pm - 5:30pm
(Crew, Boys' Basketball, Wrestling, Ice Hockey)
5:30pm - 7:30pm
(Girls' Basketball, Swimming, Bowling, Golf, Fencing)
Wednesday, September 2nd
3:30pm - 5:30pm
(Baseball, Boys' Lacrosse, Boys' Tennis, Softball)
5:30pm - 7:30pm
(Girls' Lacrosse, Boys' Volleyball, Track (Indoor/Outdoor)
Thursday, September 3rd
3:30pm - 5:30pm Any sport last name A - K
5:30pm - 7:30pm Any sport last name L - Z
Tuesday, August 18, 2020
Reminder
There is no practice for cross country tomorrow. We will resume on Thursday at 8:30am, athletes tomorrow will be a cross training day. So bike, swim or a nice easy jog; if you are new to cross country 40 minutes upperclassmen will go for 60 minutes.
Parents, I know there was an email sent out by the athletic department this morning however, that was only for athletes who had issues checking in on Monday. The only cross country athletes allowed for cross country are the ones on the list and the athletes/parents I have spoken to you and stated otherwise.
Sunday, August 16, 2020
Week 1 Workouts
The workouts below are for the athletes who will not be attending summer training. If you did not do the previous workouts linked to the right. Please start with those, these are level 2 workouts so please start at step one.
Upperclassmen
Monday: Easy 5 mile run
Tuesday: 2 mile warm up, dynamics and drills then 8 x hill runs, walk down rest
Wednesday: crosstrain for 40 minutes (yoga/core, bike ride or swim)
Thursday: 2 mile warm up, dynamics and drills then Street sprints. Sprint the full length of your street from intersection to intersection. 2 sets of 6 reps 1 minute rest after each reps 4 minutes rest between sets
Friday: easy 6 mile run
Saturday: crosstrain for 60 minutes (yoga/core, bike ride or swim)
Sunday: Rest
Freshman/New to XC
Monday: Run 5 minutes, walk 1 minute. Repeat 3 times.
Tuesday: 20 minute run
Wednesday: Crosstrain for 40 minutes (yoga/core, bike ride or swim)
Thursday: Run 6 minutes, walk 1 minute. Repeat 3 times.
Friday: Run 7 minutes, walk 1 minute. Repeat 3 times.
Saturday: Crosstrain for 40 minutes (yoga/core, bike ride or swim)
Sunday: Rest.Day One Information
Please be aware of the following:
- This week we will be practicing Monday, Tuesday and Thursday
- Practice will begin at 8:30, athletes must report to the front of the field house for daily screening
- Please print/fill out your portion of the questionnaire linked to the right (you will need this to get in), temperatures will be taken on site.
- Only athletes on the list in the previous blog will be allowed in
- Athletes must report 15 minutes before practice (8:15), if walking or riding a bicycle 30 minutes that way your temperature can drop (8am)
- Please arrive during our allotted time, not before and if you are late you will be sent home that day.
- Athletes must wear a mask and bring a filled water bottle to practice (no sharing)
- Parents dropping off must wait until pre-screening is complete. If picking up do not arrive before your child says they are done
- Athletes must be off site as soon as workouts are completed
- Any athlete driving is not allowed to provide rides to anyone that is not in their household.
- No carpooling allowed
- Practice will be done (the latest) by 10am, please have pickups coordinated. The goal is to have athletes off campus as soon as they are done.
If you do not adhere to these items, as well as the protocol provided in the link, and the rules provided at practice, you will be sent home and not allowed to return to summer training. Again, these practices are not mandatory so if you feel as though you cannot adhere to the protocol given, or you are not comfortable in the current climate you do not have to attend nor will an athlete be penalized. As stated before, families please go over the Training Protocol linked to the right as these items will be strictly enforced during these two weeks.
Friday, August 14, 2020
Summer Training List
The updated and final list for summer training is below. Everyone listed is able to start on Monday, athletes that are highlighted please arrive a bit before 8:15; I am working diligently to rectify why you weren't on the list that I received from the athletic department. Athletes not listed there will be workouts posted and if you did not do the first group of workouts that were posted earlier this summer we suggest you start with those. Parents and athletes please make sure you click the link to the right labeled training protocol and go over what is needed so we can make it through these two weeks. Also, anyone who has traveled to the states on the NJ hotspot list within the last week or two is not allowed to attend practice.
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