Winter Sports

Winter track does not begin tomorrow, all families should have received an email from the athletic department with the new dates for winter sports. If you did not please update your contact information in Genesis so that you can receive the school email blasts. The new dates for winter sports is below, workouts for athletes to begin doing on their own next week will be posted on the track blog by Sunday evening.

• Ice hockey December 14th moved to January 2nd by Gov. Murphy
• Basketball, fencing and bowling January 11th
• Swimming and Winter track & field February 1st
• Gymnastics, girls volleyball and wrestling March 1

Week 2 Workouts

The workouts below are for the varsity cross country athletes for this week. Please make sure you warm up first before going out on your runs or doing workouts. All other athletes are off and your workouts will be posted starting next week on the track and field blog. Montclairtrackandfield.blogspot.com

TUESDAY:  Nike App

1) Quick Fix Mobility

2) 10 minute HIT: Legs & Core

3) Core Crunch 2.0

4) Full Body Hustle

5) Back it Down

6) Runner Flexibility

WEDNESDAY: 7 miles gentlemen @6:30, ladies @7:30 pace. Followed by 6x100 on the track @ mile race rhythm.

THURSDAY: Nike App

1) Runner Warm Up

2) Runner Strength & Balance

3) Core Crunch 2.0

4) Runner Stability

5) Runner Flexibility

6) Low Back Relief

FRIDAY: Track workout. 3x1600m near 5k pace w/1:00 to 1:30 rests between each.  Followed by 4 to 6 x200m at miler pace, jog 200 between each. 

SATURDAY: Nike App

1) Quick Fix Mobility

2) 10 minute HIT: Legs & Core

3) Core Crunch 2.0

4) Full Body Hustle

5) Back it Down

6) Runner Flexibility

SUNDAY:  9 Miles @ easy pace.

Team Meeting

All athletes who were on the cross country team should report to woodman at 2:50pm for a mandatory team meeting. Athletes that ran at SEC's and Sectionals please bring your uniforms and wear your blue cross country shirts to the meeting. 

UPDATE!

The cross country meeting tomorrow is cancelled please check back here daily for updates of when it has been rescheduled to.  

Reminder: Tomorrow, November 18th is the last day to register and submit forms for Winter Sports. They will be collected in the gym lobby (on Midland avenue) from 3:30pm to 5:00 pm; Ms. Covello is off the clock at 5pm so please make sure you show up as early as possible. Make sure you get this paperwork in, if you don't you will not be able to participate or tryout for a winter sport.

Medical forms (90 day update and physical) must be physically turned in, you can not fax or email them in. Please see information below from the athletic department in regards to submitting medical forms:

Sports Medical Forms Submission Process

Submitting Medical Forms to an Athletic Staff Member does not clear
your child to participate in any sport.

 

State Mandated Guidelines:

1. Sports Medical Forms must be completed, including the current physical https://mhs.montclair.k12.nj.us/athletics/mandatory_athletic_forms
2. Current Physical date is entered into Genesis by an Athletic Staff member
3. School nurse reviews and any missing information is relayed to the parent
4. School physician signs off on Medical form
5. Medical form is returned to Athletic Secretary
6. Athletic Department staff will examine whether School Physician approved and cleared athlete
7. Athletic Department staff will enter the cleared athletes in Genesis
8. Athletic Department Staff will notify coaches of completion
9. This process could take up to 3 weeks, depending upon the availability of School Nurse and the School Physician
10. Report is generated of cleared athletes by an Athletic Staff member and is emailed to coaches

 

Please be patient with us during this pandemic. We are trying our best to have your child’s forms processed as quickly as possible. Safety is our #1 concern.

Important Info.

Wednesday, November 18th is the last day to register and submit forms for Winter Sports. They will be collected in the gym lobby (on Midland avenue) from 3:30pm to 5:00 pm; Ms. Covello is off the clock at 5pm so please make sure you show up as early as possible. 

Just a reminder, medical forms (90 day update and physical) must be physically turned in, you can not fax or email them in. Please see information below from the athletic department in regards to submitting medical forms:

Sports Medical Forms Submission Process

Submitting Medical Forms to an Athletic Staff Member does not clear
your child to participate in any sport.

 

State Mandated Guidelines:

1. Sports Medical Forms must be completed, including the current physical https://mhs.montclair.k12.nj.us/athletics/mandatory_athletic_forms
2. Current Physical date is entered into Genesis by an Athletic Staff member
3. School nurse reviews and any missing information is relayed to the parent
4. School physician signs off on Medical form
5. Medical form is returned to Athletic Secretary
6. Athletic Department staff will examine whether School Physician approved and cleared athlete
7. Athletic Department staff will enter the cleared athletes in Genesis
8. Athletic Department Staff will notify coaches of completion
9. This process could take up to 3 weeks, depending upon the availability of School Nurse and the School Physician
10. Report is generated of cleared athletes by an Athletic Staff member and is emailed to coaches

 

Please be patient with us during this pandemic. We are trying our best to have your child’s forms processed as quickly as possible. Safety is our #1 concern.

This week

This week there will be no organized practice, however for those doing winter please do the

workouts below. Also, for everyone that was on the team this year, there will be a mandatory team

meeting on Wednesday at woodman at 3pm.

MONDAY: 6 Mile run followed by; 25 bicycle crunches, 20 reverse crunches, 1 minute plank 

(30 sec elbows/30 sec hands). Rest and repeat 6 times!!

TUESDAY: Nike App.

1. Quick Fix Mobility
2. Glute and hip strength
3. Quick-hit abs
4. Quick core crush
5. Runner stability
6. Runner Flexibility 

WEDNESDAY: Off team meeting at woodman at 3pm

THURSDAY: easy 8 mile run

FRIDAY: Nike App.

1. Runner Warm up
2. Runner strength & balance
3. Fresh on the circuit 
4. Quick core crush
5. Runner stability
6. Runner Flexibility 

SATURDAY: 8 Miles, followed by 6 x accelerations (5 houses driveway to driveway),
w/ walk back recovery.

SUNDAY:  1 hour of Cross training.

NJSIAA Sectionals

Tomorrow the bus will be leaving from Woodman at 1:50pm athletes competing should arrive at 1:45. Spectators are allowed however, we are put to the same spectator protocol as SECs. The girls run at 3pm and the boys run at 3:25. Today was the last day of practice but please keep an eye on the blog in regards to a team meeting for all athletes that were on the team this season.