2024 Cross Country
082724 D02P02 Tuesday 7:30am-10:00am Training Track/Turf
Please see me AND text me ASAP for any injuries or anything that I should be made aware of!
START DRINKING WATER ASAP!
THESE MUST BE ANSWERED ASAP! Copy and Paste into your response at the start of practice when you arrive! You can open and resubmit at any time during practice and be sure to complete and resubmit at the end of practice! You must answer each question clearly and completely!
Since you woke up this morning,
What did you eat?
What did you drink?
Time Arrived:
If tardy, please state a specific reason why.
If absent, clearly and completely state why.
If you are new to any of my teams, you will text me now with your full name, cell number and email address!
Do I have your cell number? Yes or No!
Make sure that you are on the 2024 Varsity Cross Country
Google Classroom Code ecygsml
Are you on 2024 Varsity Cross Country Google Classroom Yes or No!
Did you and your parents complete RANK ONE? Yes or No!
If not, please do so ASAP with your parents!
Fence drills and stretch, warm up joints, ankles, knees, hips. Ankles/Arms Series. Completed Yes or No!
Please ask for assistance as needed! There are plenty of people on the team that know how to complete.
Do the 4 minute Dynamic Warm-Up! See Video if needed.
Body Weight Squats 5 reps
Hello Good Morning 5 reps
Walk Out to Push Up 5 reps
Worlds Best Stretch 5 reps
Prone Scorpion 5 reps
Iron Cross 5 reps
Straight Leg Raise 5 reps
Straight Leg Sit Up 5 reps
90/90 5 reps
Conditioning Series-On the turf!
Minimum 100 jumps with jump rope. How many did you do?
Minimum 20 push ups. How many did you do?
Minimum 40 crunches. How many did you do?
Minimum 10 burpees. How many did you do?
Minimum Planks-Front, back and sides. 3 sets of 10 seconds each.
How many did you do?
Warm up Run Track/Turf or Perimeter 4-6 laps to 20 minutes. You may combine the conditioning with the warm up run!
Specifically State what you did for your warm up run!
Small Hurdles and Cones-Run all the way through and walk around the outside on the way back
Please ask for assistance as needed! There are plenty of people on the team that know how to complete.
Running Workout Together as a Team! You will get the specifics when we get to the workout!
Write down the distance that you ran in 12:00 minutes!
Write down your time for 1600m Run
Write down exactly what you did for your cool down.
Time Departed:
If you saw the athletic trainer, clearly state why!
Please see me AND text me ASAP for any injuries or anything that I should be made aware of!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY! It is your responsibility to text me ASAP for anytime you are having any mental or physical discomfort/problems including seeing the trainer! If in doubt TEXT ME ASAP! I do not have google classroom open on my phone while we are training but can immediately see text messages!
"The bad workouts are the most important ones. It's easy to train when you feel good, but it's crucial to show up when you don't feel like it—even if you do less than you hope. Going to the gym for 15 minutes might not improve your performance, but it reaffirms your identity. It's not always about what happens during the workout. It's about becoming the type of person who doesn't miss workouts." James. Clear
082624 D01P01 Monday 7:30am-10:00am Training Track/Turf
Please see me AND text me ASAP for any injuries or anything that I should be made aware of!
THESE MUST BE ANSWERED ASAP! Copy and Paste into your response at the start of practice when you arrive! You can open and resubmit at any time during practice and be sure to complete and resubmit at the end of practice! You must answer each question clearly and completely!
Time Arrived:
If tardy, please state a specific reason why.
If absent, clearly and completely state why.
If you are new to any of my teams, you will text me now with your full name, cell number and email address!
Do I have your cell number? Yes or No!
Make sure that you are on the 2024 Varsity Cross Country
Google Classroom Code ecygsml
Are you on 2024 Varsity Cross Country Google Classroom Yes or No!
Completely Fill in the Roster Form! Completed Yes or No!
Find your name on the physical eligibility sheet and circle it. If your name is not on the list, tell me asap and I will direct you what to do. Completed Yes or No!
Did you and your parents complete RANK ONE? Yes or No!
If not, please do so ASAP with your parents!
Fence drills and stretch, warm up joints, ankles, knees, hips. Ankles/Arms Series. Completed Yes or No!
Please ask for assistance as needed! There are plenty of people on the team that know how to complete.
Conditioning Series-On the turf!
Minimum 100 jumps with jump rope. How many did you do?
Minimum 20 push ups. How many did you do?
Minimum 40 crunches. How many did you do?
Minimum 10 burpees. How many did you do?
Minimum Planks-Front, back and sides. 3 sets of 10 seconds each.
How many did you do?
Warm up Run- Track/Turf or Perimeter 4-6 laps to 20 minutes. You may combine the conditioning with the warm up run!
Specifically State what you did for your warm up run!
Small Hurdles and Cones-Run all the way through and walk around the outside on the way back
Please ask for assistance as needed! There are plenty of people on the team that know how to complete.
Running Workout Together as a Team! You will get the specifics when we get to the workout!
Write down the distance that you ran in 12:00 minutes!
Write down your time for 1600m Run
Write down exactly what you did for your cool down.
Time Departed:
If you saw the athletic trainer, clearly state why!
Please see me AND text me ASAP for any injuries or anything that I should be made aware of!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY! It is your responsibility to text me ASAP for anytime you are having any mental or physical discomfort/problems including seeing the trainer! If in doubt TEXT ME ASAP! I do not have google classroom open on my phone while we are training but can immediately see text messages!
2022 Spring Track
D01P01 Monday 3/14/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:30pm. Be sure to take care of All Paper Work with Coach Dwyer in room 202! Beautiful Day Today! Remember to start with your fence drills. Ankles/Arms. Ladder, Cone drills and small hurdles. Warm up run. I have left the attendance question open if you need to modify or update.
Warm Up Stretch and Run. Introduce what we will be doing. Ladder, 3 rows of cones, small hurdles. Push ups, planks, core. Introduce Coaches. DS garage door and throwers from about 3:50pm about 4:15pm then WR and then EG WR. Legs in WR. 2x300m ankle/arms dynamic stretch, Behind school for 123 starts and intro to uphill and downhill running. 5 - 12 long uphills. Distance continuous large loop running, you may walk recovery. Back to track for 2x300m then Bleacher technique stretch running form push ups dips. CS (arrived at 3:40pm) on runway for steps and technique. CC boys HJ then Girls, will start with girls tomorrow on HJ. Hurdlers drills and technique. Cool down and WR.
D02P02 Tuesday 3/15/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:40pm. Be sure to take care of All Paper Work with Coach Dwyer in room 202! Another Beautiful Day Today! Remember to start with your fence drills. Ankles/Arms. Ladder, Cone drills and small hurdles. Warm up run. Plan to work on all field events ASAP! I have left the attendance question open if you need to modify or update. Please remember to COPY AND PASTE QUESTIONS INTO YOUR RESPONSE. TAKE PRIDE IN YOUR WORK! I WILL CALL YOU OUT FOR NOT COMPLETING WITH PRIDE! Remember, how you do anything is how you do everything!
Standard Warm Up-Right to ankles/arms, dynamic stretch, pushups planks, Bleacher work. Send Throwers to throw ASAP and then drills and then WR. All on ladder, 3 rows of cones and small hurdles. 2x300m. Sprint Drill with CC. CC HJ CS LJTJ. BD hurdlers All on two hurdles on straight, walkers. Cool Down WR.
D03P03 Wednesday 3/16/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:30pm. Coaches need to leave on time as the County Dinner is tonight! Be sure to take care of All Paper Work with Coach Dwyer in room 202! Another Beautiful Day Today! Remember to start with your fence drills. Ankles/Arms. Ladder, Cone drills and small hurdles. Warm up run. Plan to work on all field events ASAP! I have left the attendance question open if you need to modify or update. Please remember to COPY AND PASTE QUESTIONS INTO YOUR RESPONSE. TAKE PRIDE IN YOUR WORK! I WILL CALL YOU OUT FOR NOT COMPLETING WITH PRIDE! Remember, how you do anything is how you do everything!
"It's a very funny thing about life; if you refuse to accept anything but the best, you very often get it." William Somerset Maugham
"There is no one giant step that does it...it's a lot of little steps." Unknown.
Standard Warm Up-Right to ankles/arms, dynamic stretch. Send Throwers to throw ASAP and then drills and then WR. All on ladder, 3 rows of cones and small hurdles. Right to throws with DS, HJ with CC then CS assisting. All hurdlers warm up and drill, then set up first 3 hurdles 400IH, drill and steps then repeat 200m. Me all hurdlers, walkers and runners. 200m-200m-300m-400m-300m-200m, 20s per 100m. 2x150's. Drills, Cool Down WR. WT County Dinner!
D04P04 Thursday 3/17/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:00pm. Please pack rain gear as we will run in light rain. Remember to start with your fence drills. Ankles/Arms. Ladder, Cone drills and small hurdles. Warm up run. I have left the attendance question open if you need to modify or update. Please remember to COPY AND PASTE QUESTIONS INTO YOUR RESPONSE. TAKE PRIDE IN YOUR WORK! I WILL CALL YOU OUT FOR NOT COMPLETING WITH PRIDE! Remember, how you do anything is how you do everything! Light Rain and Drizzle. DS inside Throwers and weight room sent CC to assist. CS late and then observe throwers.
Standard Warm Up-On Turf track as very muddy. Right to ankles/arms, dynamic stretch. Send Throwers to throw ASAP inside then WR. Strides and drills. 123 starts and falling into runs. 2 sets of one min run one min recovery for 6 minutes. Drills and Repeat. 2x200m on track. Cool Down WR Legs today, introduced bands for legs and glute work.
D05P05 Friday 3/18/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:40pm. Beautiful Day Today to get in great training! Remember to start with your fence drills. Ankles/Arms. Ladder, Cone drills and small hurdles. Warm up run. I have left the attendance question open if you need to modify or update. Please remember to COPY AND PASTE QUESTIONS INTO YOUR RESPONSE. TAKE PRIDE IN YOUR WORK! I WILL CALL YOU OUT FOR NOT COMPLETING WITH PRIDE! Remember, how you do anything is how you do everything!
Standard Warm Up-Right to ankles/arms, dynamic stretch. Send Throwers to throw ASAP and then drills and then WR. All on ladder, 3 rows of cones and small hurdles. Right to throws with DS, HJ with CC then CS assisting LJ TJ technique into the pits after steps. All hurdlers warm up and drill, then set up first 6 hurdles 100HH, KDG up and down the ladder 1,2,3,4,5,6,6,5,4,3,2,1 hurdles. 400IH hurdlers from 100HH start and marks hurdles 1 2 5 7, drill and steps then striding ouver. Me all hurdlers, walkers and runners. sprinters 10 x 100m repeats. then 300m, 200, very fast then 2x100m. Kyra 300m all out 40.66. Drills, Cool Down WR.
D06P06 Saturday 3/19/22 Practice on Track/Turf and possible in the gym from 9:00am until about 11:00am. Please pack rain gear as we will run in light rain. Remember to start with your fence drills. Ankles/Arms. Ladder, Cone drills and small hurdles. Warm up run. I have left the attendance question open if you need to modify or update. Please remember to COPY AND PASTE QUESTIONS INTO YOUR RESPONSE. TAKE PRIDE IN YOUR WORK! I WILL CALL YOU OUT FOR NOT COMPLETING WITH PRIDE! Remember, how you do anything is how you do everything! Boys LAX on turf until 10am. Ladder, 3 rows of cones, small hurdles, 2x300m Recovery Running Drills and stretching. Boys throwers then girls today. Much Discussion on working hard and following through. Then run and recover technique on turf. 4-10 repeats with discussion of proper breathing. Cool down drills, WR open EG then I went in to cover and work out.
D07P07 Monday 3/21/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:40pm. SPIKES! Last call for paperwork! Start with your water and plan your eating for the day! Please have your spikes at practice everyday for training! Beautiful Day Today to get in great training! Remember to start with your fence drills. Ankles/Arms. Ladder, Cone drills and small hurdles. Warm up run. I have left the attendance question open if you need to modify or update. Please remember to COPY AND PASTE QUESTIONS INTO YOUR RESPONSE. TAKE PRIDE IN YOUR WORK! I WILL CALL YOU OUT FOR NOT COMPLETING WITH PRIDE! Remember, how you do anything is how you do everything! Boys lax scrimmage 4pm on turf about 330pm Ladder, 2 rows of cones, small hurdles, throwers DS girls then boys upfront, 2x300m 4x150m. HJ LJ TJ to CC and CS. Running cones and small hurdles with runners. 2x400m. Hills behind HS! Down hill technique 4-6. Then uphill downhill loop up to 12 repetitions about 16 minutes total time. WR legs! Cool down, WR open DS MK EG
D08P08 Tuesday 3/22/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:40pm. Start with your water and plan your eating for the day! Please have your spikes at practice everyday for training! Beautiful Day Today to get in great training! Remember to start with your fence drills. Ankles/Arms. Ladder, Cone drills and small hurdles. Warm up run. I have left the attendance question open if you need to modify or update. Please remember to COPY AND PASTE QUESTIONS INTO YOUR RESPONSE. TAKE PRIDE IN YOUR WORK! I WILL CALL YOU OUT FOR NOT COMPLETING WITH PRIDE! Remember, how you do anything is how you do everything!
Standard Warmup-Very Windy Today. 2 rows of cones, small hurdles, throwers DS girls then boys upfront, 2x300m with extra running drills. 123 starts and strides. Skipping and bounding into strides. Hurdlers opposite direction with the wind at back, 2 hurdles work on straight. HJ LJ TJ to CC and CS. Strides on Straight runners walkers and hurdlers. 3 x 200m. Walkers race walk. Running cones and small hurdles for cool down then perimeter. WR open.
D09P09 Wednesday 3/23/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:40pm. Start with your water and plan your eating for the day! Please have your spikes at practice everyday for training! Beautiful Day Today to get in great training! Remember to start with your fence drills. Ankles/Arms. Ladder, Cone drills and small hurdles. Warm up run. I have left the attendance question open if you need to modify or update. Please remember to COPY AND PASTE QUESTIONS INTO YOUR RESPONSE. TAKE PRIDE IN YOUR WORK! I WILL CALL YOU OUT FOR NOT COMPLETING WITH PRIDE! Remember, how you do anything is how you do everything!
Standard Warmup-Very Chilly Today. 3 rows of 16 cones, small hurdles, throwers DS girls then boys upfront, 2x300m, 1x400m with extra running drills. Handoffs on track. 2 times of 100m, 100m, 200m. HJ LJ TJ to CC and CS. 123 12 starts and strides. Skipping and bounding into strides. Running cones and small hurdles for cool down then perimeter. WR open.
D10P10 Thursday 3/24/22 Practice immediately after school on Track/Turf from 2:02pm until about 3:50pm. Please dress for the weather. We have gym as needed. Raining and very cold outside and kept all inside. DS Girl throwers then boys. CC WR then CS hang (not here Friday, Saturday). Hurdle drills in gym small hurdles set up. Warm in hallway. I had all in gym for core, legs band and technique. Jumping over lines. Legs in WR. All girls completed by 4:00pm.
D11P11 Friday 3/25/22 Practice on Track/Turf from 2:00pm until about 4:00pm. No busses on Friday! Please be prompt and start your warmup. Teacher Conference Day. Girls LAX game, so we must get rolling! Please have your rides pick you up on time as I must leave by 4:10pm!
Standard Warmup-Nice Outside Today. No cones today, Boys JV LAX on turf to start, small hurdles in lane 6 on track, throwers after running drills DS girls then boys upfront, 2x300m with extra running drills. CC running technique. CC HJ LJ TJ steps. All runners and Hurdlers drills. Race Walk Technique with me on straight away. Then 4 x100m. First 3 hurdles 100mHH marks but 400IH height on straight. Then move to hurdles spots 1 3 5. Prepare for tomorrow start with 400IH hurdles set up. 200m. 4-8 x 100m strides with small hurdles.
2 x 400m (or 200m) Cool down then perimeter.
D12P12 Saturday 3/26/22 Practice on Track/Turf from 9:00am until about 11:00am.
Sydney Silverstein with Steve and Mom about bullying in Middle School!
Standard Warmup-Nice Outside Today. No cones today, Boys JV LAX on turf to start, small hurdles in lane 6 on track, throwers after running drills DS girls then boys upfront, 2x300m with extra running drills. CC running technique. CC HJ LJ TJ steps. All runners and Hurdlers drills. Race Walk Technique with me on straight away. Then 4 x100m. First 3 hurdles 100mHH marks but 400IH height on straight. Then move to hurdles spots 1 3 5. Prepare for tomorrow start with 400IH hurdles set up. 200m. 4-8 x 100m strides with small hurdles.
2 x 400m (or 200m) Cool down then perimeter.
Please come to room 202 before 7:30am on Monday if you need a uniform for the meet.
Remember-Only 36 athletes will be on the bus for away meets! Your paperwork must be on file in order to attend the meet! Tomorrow will be the LAST day that I accept!
D13P13 Monday 3/28/22 Practice immediately after school on Track/Turf from 2:02pm until about 3:40pm. It will be very cold and windy! Please Bundle up and get all of your meet preparation done ASAP! Be sure to go home early and get your school work completed as Tuesday will be a long day. Warm Up laps and Hand offs for meet preparation. Throwers in gym and WR. Then hurdlers in gym. CC with his dog today.
D14P14Tue 3/29/2022 Mt Sinai @ Elwood/J Glenn Elwood John Glenn High School 5:00 PM Bus 3:40pm Be outside and ready to leave by 3:30pm! Drink water and plan your meals throughout the day. You will need an extra small meal or snack to eat about 3:00-3:30pm.
Cold and Breezy! Please wear and pack layers, a blanket or large beach towel. Black and/or red sweatshirt or jacket to run in if the uniform rule is waived so we can identity Mount Sinai from Blue John Glenn!
D15P15 Wednesday 3/30/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:15pm. Breezy and chilly outside. 3 rows of extended cones and small hurdles.
Standard Warm Up-DS inside WR with throwers then for team. Extra Stretch and warm up drills. First cone and small hurdles. Discuss meets and scoring. Run and Recover technique. More first cones and small hurdles. CC running form and drills. CS observe running technique and then starts. Another set of run and recover x 4 continuous. Cool down cones and small hurdles, perimeter and WR Legs.
D16P16 Thursday 3/31/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:15pm. Very Very Windy outside. 1 row 4 stacked on top of each other due to wind and small hurdles.
Standard Warm Up-DS with throwers then I covered WR. Extra Stretch and warm up drills. First cone and small hurdles. CC and CS TJ technique and runway to conclude. Me running form and drills. 4 x 200m with wind at back. Hurdle technique, perimeter and WR.
D17P17 Friday 4/1/22 Practice immediately after school on Track/Turf from 2:02pm until about 3:30pm. Meet preparation and hand offs! 2 rows 2 stacked on top of each other due to wind and small hurdles.
Standard Warm Up-DS with throwers then WR. Extra Stretch and warm up drills. Discuss Integrity and meets. Food and preparation for meets and practice. CS gym prep for school, could not attend. CC DMR handoffs and starts for sprinters. Hurdlers technique. Steps for HJ LJ TJ. Me running form,drills, technique and meet prep. Cool Down Drills, Perimeter, NO WR if competing.
D18P18 Sat 4/2/2022 Longwood Invitational @ Longwood HS Times Start 2:00pm Bus 12:40pm Moved bus up to 12:30pm be here 12:20pm.
We will board the bus at 12:35pm. Be at school by 12:30pm
D19P19 Mon 4/4/2022 Hampton Bays @ Mt Sinai Mount Sinai High School 4:30 PM
All team members should be on track by 3:00pm to set up for meet! Tentative Relays will be set up at 3:15pm! Yearbook photos will be taken before and during the meet! Looking to do the TJ then LJ right at beginning of meet. Also 800m Walk during the 800m run!
D20P20 Tuesday 4/5/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:30pm. Start with your water and plan your eating for the day! Please have your spikes at practice everyday for training! Beautiful Day Today to get in great training! Remember to start with your fence drills. Ankles/Arms. 3 rows of Cone drills and small hurdles set up for warm up and cool down. CC boys HJ then girls on runway for LJ TJ and CS also. DS throwers. MK WR today then EG.
Standard Warm Up- Extra Stretch and warm up drills. Discuss meets and expectations. First cone and small hurdles. Discuss meets and scoring. Throwers Throw, LJ TJ steps and landing. All runners and hurdlers do hurdling drills then work hurdles. Steeple technique on turf and runway for sand jumps. Cool down cones and small hurdles, perimeter and WR Legs.
D21P21 Wednesday 4/6/22 Practice immediately after school on Track/Turf from 2:02pm until about 3:50pm. I have an appointment and will be leaving practice at 3:50pm. Coach Sling and Cuzzo will be around for weight room and if you need anything! Start with your water and plan your eating for the day! Please have your spikes at practice everyday for training! Hopefully rain will stop by practice time but it will be windy outside! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles.
Standard Warm Up- Extra Stretch and warm up drills. Raining outside and raw. Throwers Throw inside with DS and WR. Sent CC inside to help DS then LJ TJ HJ drills with CC in gym and hallway. BD runners outside. Drills and technique. Anatomy of 400m race 2 x 150's, 2 x 40m finish. Then sent jumpers inside at 3pm sent CS inside to assist. 4 x 200m. Cool down full 3 rows of cones and small hurdles, no perimeter and WR.
D22P22 Thursday 4/7/22 Practice immediately after school on Track/Turf from 2:02pm until about 3:50pm. Start with your water and plan your eating for the day! We will need to keep an eye on the weather today! Be prepared for anything and everything. Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles.
Raining, cool and breezy outside and kept all inside Halls, Gym, WR.
Warm Up Run, Ankles/Arms, dynamic stretching, small hurdles, technique for running. Monsters Circuit. Mind and body connected for running. Throwers Throw, hurdlers hurdle and technique. CS HH with Ava technique. WR open.
Monsters Circuit
Chinnies
Push ups
Jack knives
Burpees
Squats
A runs
D23P23 Friday 4/8/22 Practice immediately after school on Track/Turf from 2:02pm until about 3:40pm. Start with your water and plan your eating for the day! Beautiful Day today! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. Meet Preparation-2 rows of cones, small hurdles set up. 4x4 handoffs. Steeple prep, hurldles, HJ LJ TJ steps and technique. repeat 200 for pacing on your own.
D24P24 Sat 4/9/2022 SteepleFest @ Port Jeff HS Times Start 9:30am Bus 8:10am
Be at school and ready to go by 8:00am. Look at heat sheets so you know where you are!
D25P25 Monday 4/11/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:15pm. Start with your water and plan your eating for the day! Beautiful Day today! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. Coach Sling will run practice today and meet tomorrow.
Team came to my house to visit!
D26P26 Tuesday 4/12/22 Mt Sinai @ Wyandanch Wyandanch Memorial High School 4:45 PM Bus 3:40pm Be ready to go by 3:30pm with spikes, water, food and extra socks.
D27P27 Wednesday 4/13/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:00pm. Boys home meet today! Great Job at meet! You always make Coach Sling feel amazing! He was so excited to call me after the meet with your performances and tell me how happy he is with the team! He is very happy since he joined our team! All the coaches love you guys! Start with your water and plan your eating for the day! Beautiful Day today! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. Coach Sling and Coach Cuzzo will run practice today and tomorrow. You need to actively recover from meet. Techniques and drills are the key to recovery and maintain your flow. If you need to rest, take it easy, if you feel good work on your events. Use each day to help prepare for the next. Think about what needs work and get it done!
D28P28 Thursday 4/14/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:20pm. We need to keep an eye on the late day thunderstorms after about 5pm.
Start with your water and plan your eating for the day! Beautiful Day today! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. Coach Sling and Coach Cuzzo will run practice today.
EVENT/TRAINING PREPARATION DRILLS (WARM UP :-)) From Coach Cuzzo
Repeats for Time and cut down time with CC
D29P29 Friday 4/15/22 Practice on Track/Turf from 9:00am until about 10:30am.
No School Building Access! Discuss Season Events plans and goals
PEP Pre-Event-Preparation with CC. DS Thowers No boys today until monday!
D30P30 Saturday 4/13/22 Practice on Track/Turf from 8:50am until about 10:50am.
There is School Building Access! Great Day to make progress!
Fence Drills, Ankles/Arms, Dynamic Stretching, Warm Up Run, Cone Drills, Small Hurdles. 3 rows of cones on the track with small hurdles in lane 6.
PEP Pre-Event-Preparation review only did a few as we needed to get rolling.
Throwers throw DS. CC needed to straighten up around his house for company. CS not feeling well. Runners and hurdlers do hurdle drills. LJ TJ on runway for steps and jumps. Pits opened! 400IH lanes 2 and 3 first 3 and all will run true 150m. Walk recover to 100m start, hurdles 9 and 10 and really run through the finish! Repeat two more times with runners and hurdlers. Cool down and happy Easter!
D31P31 Mon 4/18/2022 Suffolk Coaches Invitational @ Bayshore HS 9:30AM BUS 7:30AM
No School Building Access! Be at school at 7:20am. BD and DS on Bus. CS NFW CC NFW
D32P32 Tuesday 4/19/22 Practice on Track/Turf from 8:50am until about 10:50am.
There is School Building Access! Great Day to make progress! Very Chilly and breezy today! Please layer up! Start the morning with a glass of water while preparing your breakfast. Proper fueling will help you to get the most out of your workout/training!
Fence Drills, Ankles/Arms, Dynamic Stretching, Warm Up Run, Cone Drills, Small Hurdles
PEP Pre-Event-Preparation BD and DS. BD outside then helped in gym. DS in Gym with throwers then WR! CS in Gym with HJ LJ TJ technique and drills. CC NFW
Very Windy and cold outside! 2 rows of cones, small hurdles. Warm up run, cones and small hurdles. Running technique and drills. Breathing Run and Recovery across turf. 4 x 200m from 300m start with wind at back walk back recovery!
D33P33 Wednesday 4/20/22 Practice on Track/Turf from 8:50am until about 10:50am.
There is School Building Access! Great Day to make progress! Still Chilly and breezy today! Please layer up! Start the morning with a glass of water while preparing your breakfast. Proper fueling will help you to get the most out of your workout/training!
Fence Drills, Ankles/Arms, Dynamic Stretching, Warm Up Run, Cone Drills, Small Hurdles
PEP Pre-Event-Preparation
BD outside then helped in gym. DS with throwers! CC circle runs with scissor hurdles HJ. CS with HJ LJ TJ technique and drills. Landing Technique in the sand pits.
Windy and cold outside! 2 rows of cones, small hurdles. Warm up run, cones and small hurdles. 2 x 300m run. Ankles/Arms Dynamic Stretching. Strides and running drills.
PEP Running technique and drills. Throwers throw and technique and drills LJ TJ HJ. Me all runners and hurdlers hurdle drills. 300m Start line with 200m runs with wind at back. Runners 5 x 200m with wind at back. IH 3 hurdles for 200m runs 3-4 reps. cones, small hurdles cool down and perimeter. Continue with technique tomorrow and include handoffs for relays.
D34P34 Thursday 4/21/22 Practice on Track/Turf from 8:50am until about 10:50am.
There is School Building Access! Great Day to make progress! Beautiful Day today! Start the morning with a glass of water while preparing your breakfast. Proper fueling will help you to get the most out of your workout/training! Please have your spikes with you and plenty of water everyday!
Fence Drills, Ankles/Arms, Dynamic Stretching, Warm Up Run, Cone Drills, Small Hurdles
JV Boys LAX game starting at 10 am. On Turf at 9:30am! 2 rows of cones, small hurdles. Warm up run, cones and small hurdles. 2 x 300m run. Ankles/Arms Dynamic Stretching. Strides and running drills. on turf behind nets. PEP Running technique and drills. Throwers throw and technique and drills LJ TJ HJ. Me all runners and hurdlers hurdle drills. Steeple Technique along with HH. Starts out of blocks for sprinters. Set up some relays for Saturday. CS absent DS throwers, CC HJ LJ TJ steps and technique. cool down perimeter. Meet Preparation.
D35P35 Fri 4/22/2022 Joe Brandi Relays @Connequot HS Start 9:30AM BUS 7:30AM
Throwers at 9am at MS with DS. Then will meet us at Connetquot.
D38P38 Tue 4/26/2022 Miller Place @ Mt Sinai Mount Sinai High School 4:30 PM
Set up for meet at 3:10pm! Have your rain gear with you! Meet will go on!
D39P39 Wednesday 4/27/22 Practice immediately after school on Track/Turf from 2:02pm until about 3:45pm. There is a home middle school track meet today! Please get outside and get started immediately! Start with your water and plan your eating for the day! Breezy outside today! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Windy one row of Cone drills and small hurdles. PEP everyday! Extra core, stretch and drills on turf. Monster set! PEP! Coach Cuzzo all running drills on turf then WR open!
D40P40 Thursday 4/28/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:00pm. Please get outside and get started immediately! Start with your water and plan your eating for the day! Breezy outside today! Remember to start with your fence drills. Ankles/Arms. Windy one row of Cone drills and small hurdles. PEP everyday! Extra core, stretch and drills on turf. PEP! Coach Cuzzo all running drills on turf then he took HJ LJ TJ with CS! Coach Sling visiting family for musical performance! Me 1500m workout with time.
15s-30s-45s-60s-75s-90s roughly 4x recovery then 2 x 300m 55s! 800m workout for 400 and 800m runners. 8s-16s-24s-32s-40s-48s 4x recovery then 2x200m fast 25-30s. Cool down small hurdles and cones.
D41P41 Friday 4/29/22 Practice immediately after school on Track/Turf from 2:02pm until about 3:45pm. Please get outside and get started immediately! Start with your water and plan your eating for the day! Breezy and chilly outside today! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. 2 rows of Cone drills and small hurdles. PEP everyday! Great day to train. Get started ASAP and Meet Preparation! Do what needs to get done for your preparation. DS Throwers, CC needed to leave early to see mother and family. CS took LJ TJ HJ. Me hurdlers and starts. All completed by 4pm!
D42P42 Sat 4/30/2022 WHB Inv @ Westhampton Beach HS Start 1:00AM BUS noon Be on bus at 11:55am!
D43P43 Mon 5/2/2022 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:00 PM Bus 3:40pm Be ready to go by 3:30pm!
D43P43 Mon 5/2/2022 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:00 PM Bus 3:40pm Be ready to go by 3:30pm!
D44P44 Tuesday 5/3/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:00pm. Please get outside and get started immediately! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday! All looked very fatigued! small hurdles, 3 rows of cones set up! Regular warm up extra stretch and some PEP. Discussed meets and postseason and team member responsibilities. All were done by 3:45pm.
D45P45 Wednesday 5/4/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:00pm. Please get outside and get started immediately! Chance of rain all day. Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday! Small hurdles, 3 rows of cones set up! Regular warm up extra stretch and some PEP. strides and drills. 2 x 300m ankles arms dynamic stretch.
Throwers Throw DS. CC CS LJ HJ skills then CC Starts. Runners and hurdlers hurdle drills. IH first 3 and last 3 so 3 laps for first 150 last 150. 3 x 200m for runners. All finish with 2 x 150's. Cool Down small hurdles and cones, perimeter some in WR.
D46P46 Thursday 5/5/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:00pm. Please get outside and get started immediately! Beautiful day. Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday! Meet Preparation for St. Anthony's Invitational. Work out all rides for the meet! Throwers Throw DS. CC CS TJ HJ skills. Runners, steeplers and hurdlers hurdle drills work on technique and meet preparation. Starts and blocks for sprinters and hurdlers. Sankey Walk technique and strides. 2 x 400m for runners. Cool Down small hurdles and cones, perimeter
D47P47 Friday 5/6/22 St. Anthony's Invitational Terrible weather.
Meet cancelled on Saturday due to inclement weather!
D48P48 Monday 5/9/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:15pm. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday! Warm Up Run Extra drills and stretch. warm and windy today. small hurdles and 2 rows of hurdles. Full PEP. discuss post season. 2x300m for all with strides and running drills. HJ LJ TJ with CC and CS. Throwers Throw with DS. All runners and hurdlers hurdle drills and set up lane 4 5 6 with first 3 IH. Hurdlers first 3 hurdles for 150m hurdle technique 5-6 repeats. distance runners 2 x 400m, 2 x 300m. Sprinters 2 x 200m, then 2 x 150m. Cool down cones small hurdles.
D49P49 Tuesday 5/10/22 Practice immediately after school on Track/Turf from 2:02pm until about 3:45pm. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday! Middle School Track Meet Today!
Warm Up Run Extra drills and stretch. warm and windy today. small hurdles and 2 rows of hurdles. Full PEP. discuss relays and get handoffs and starts in and running drills. HJ LJ TJ with CC and CS. Throwers Throw with DS. All runners and hurdlers hurdle drills and hurdle on straight away! Handoffs, starts, steps and technique! Cool down cones small hurdles.
D50P50 Wed 5/11/2022 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM
Get outside on Track/Turf ASAP to set up. Seniors may come out at about 3:30pm!
D51P51 Thursday 5/12/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:15pm. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. 2 rows Cone drills and small hurdles. PEP everyday! Extra Warm up run stretch and core. PEP with extra running drills. All looked fatigued and needed recovery. Monsters Circuit. Throwers Throw with DS.
D52P52 Friday 5/13/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:00pm. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday! 3 rows Cone drills and small hurdles. PEP everyday! Extra Warm up run stretch and core. PEP with extra running drills. Nutrition and Meridians throughout the body and energy flow. 2 x 300m. Throwers Throw with DS. Running Form Drills after PEP additional stretching and core.
D53P53 Saturday 5/14/22 Practice on Track/Turf from 7:45am until about 9:30am. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday!
3 rows Cone drills and small hurdles. PEP everyday! Extra Warm up run stretch and core. PEP with extra running drills. Warm and humid but great training day! Throwers Throw with DS. Boys have meet. We have track/turf all ourselves. CC starts and sprinter hurdlers.
run for 30 second blocks. 400IH first 7 hurdles 3 repeats at race pace with full recovery.
Me distance 5 x 1:30 roughly 400m to 460m. 3min rec between. Then 400m-400m-400m-300m-200m. Cool down drills and hurdles away.
D54P54 Monday 5/16/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:15pm. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday!
3 rows Cone drills and small hurdles. PEP everyday! Extra Warm up run stretch and core. PEP with extra running drills. Throwers Throw with DS. We have track/turf all ourselves. CC CS HJ LJ TJ technique runs jumps then out of blocks with running workout. Starts and sprinter hurdlers. 100HH first three hurdles out of blocks. IH blocks 100m 2 IH. Steeplers 2 IH for 200m repeats x 4 then 2 with no hurdles. Distance 6 x 200m. KF MD TP out of blocks 40 m fast x 6. Cool down drills and hurdles away. WR for legs and/or Cleans with CC.
D55P55 Tuesday 5/17/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:15pm. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday! Warm and breezy outside. CC work with boys today. DS throwers upfront and then WR. CS worked with Ava HJ TJ steps. 3 rows Cone drills and small hurdles. PEP everyday! Extra Warm up run stretch and core. PEP with extra running drills. Throwers Throw with DS. 2 x 300m with PEP. Handoffs with spikes on Technique then 4x 100m with strides. Specific hand off work. Sankey Walk Technique Race Walk Straight and jog curves.
Boys LAX scrimmage. Cool down drills, small hurdles, cones and perimeter.
D56P56 Wednesday 5/18/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:25pm. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday! Warm and breezy outside. CC work with girls today LJ TJ HJ with CS Pits open for full jumps then starts on curve. DS throwers upfront and then WR. 2 rows Cone drills and small hurdles. PEP everyday! Extra Warm up run stretch and core. PEP with extra running drills. Throwers Throw with DS. 2 x 300m with PEP. Runners and hurdlers hurdle drills. Running drills with spikes on. Field events take place. 400IH first 4 hurdles for 200m at 30s 3-4 full repeats then first 2 hurdles. 6 x 130m for 100-400m runners. Distance runners with ST 400m-200m-400m-200m then 2x150's. Cool down drills, small hurdles, cones and perimeter.
D57P57 Thursday 5/19/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:15pm. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday! CC worked with boys today. CS came to practice and I said she can go home to get work home to get work done. Port Jeff should have a PE opening form DS to CS. DS throwers WR due to wet ground. I then covered WR as he needed to leave at 4:10pm. 3 rows Cone drills and small hurdles. PEP everyday! Extra Warm up run stretch and core. PEP with extra running drills. 2 x 300m with PEP then 2 x 150's. Focus on Technique with small hurdles and cones. I worked Ashley Sankey RaceWalk technique then repeats . 300m, 200m, 200m, 200m, 200m. Cool down drills, small hurdles, cones and perimeter. WR open DS then me.
D58P58 Friday 5/20/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:15pm. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday! Warm nice weather today. CC work with girls today LJ TJ HJ with CS Pits open for full jumps then starts on curve. DS throwers upfront and NO WR. 3 rows Cone drills and small hurdles. PEP everyday! Extra Warm up run stretch and core. PEP with extra running drills. Throwers Throw with DS. 2 x 300m with PEP. Runners and hurdlers hurdle drills. Running drills with spikes on. Field events take place. 100HH first 4 hurdles. ST run with distance. ST over sand then steeple on track for 200m 2 ST. Distance 200m then 100m 3 times and extra distance running. 400m runners 100m on curve 50m through finish fast with full recovery 3 repeats.. Distance runners with ST. Cool down perimeter as boys LAX on turf.
D59P59 Saturday 5/21/22 Practice on Track/Turf from 7:00am until about 8:15am. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday! Rob Grable Fun run at 8:30am. 5k 900am NO CS
Warm Up Run-3 rows of cones and small hurdles set up. DS Throwers, CC with me and with handoffs. 2 x 300m, 1 x 150 then handoffs with all at blue triangles. Then I kept distance and CC worked zones with 4 x 100m. Cool down cones and small hurdles then perimeter.
Rob Grable Run.
D60P60 Monday 5/23/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:25pm. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday!
Warm Up Run-3 rows of cones and small hurdles set up. DS Throwers, CC CS LJ TJ HJ then starts. 2 x 300m, Accelerations then handoffs with all at blue triangles and in zones. Runners and Hurdlers hurdle drills. Walker AS 5 x 300m repeats. 400IH hurdles 12 56 910 two laps then first or last 2 whatever you need to work on. Steeple two laps like IH then with distance of 200m-100m. Paige completed 3 laps. Mid and sprinters 100m walk track then 60m all out times 2. Then two starts for 60 m. Cool down cones and small hurdles then perimeter.
D61P61 Tuesday 5/24/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:00pm. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday!
Warm Up Run-3 rows of cones and small hurdles set up. DS Throwers, CC (No CS) Prep LJ TJ HJ then starts. Do what needs to get done. AS Walkers technique then 4 x 100m. Accelerations then handoffs with all at blue triangles and in zones. Runners and Hurdlers hurdle drills. 400IH hurdles Starts hurdles 12. HH first 3 hurdles. ST and Distance 300m and 150's. Starts for 30 m from running location. Cool down cones and small hurdles then perimeter.
D62P62 Wednesday 5/25/22 Practice immediately after school on Track/Turf from 2:02pm until about 3:40pm. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday!
Warm Up Run-3 rows of cones and small hurdles set up. DS Throwers, CC CS Prep LJ TJ HJ then starts. Do what needs to get done. 2 x 300m Accelerations then handoffs with all at blue triangles and in zones. Runners and Hurdlers hurdle drills and meet prep. Starts for 30 m from running location. Cool down cones and small hurdles then perimeter.
D63P63 Thur 5/26/2022 County C Championships Boys and Girls at Mount Sinai High School
Start 2:30pm We will need an early dismissal to set up for meet! Athletes dismissed at 12:30pm, Volunteers dismissed at 1:30pm if you gave your name to Emma Viscount.
D64P64 Friday 5/27/22 No School! Practice 8:00am until about 9:30am on Track/Turf. Please get outside and get started immediately!
Please be sure to add your name on clipboard at practice with events you would like to be entered in for the State Qualifying Meet!
Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday!
Warm Up Run-3 rows of cones and small hurdles set up. Team dressed like me today, very funny. Discuss meet and post season prep rules and procedures. DS Throwers, CC CS Prep. Do what needs to get done. Runners and Hurdlers hurdle drills and recovery day. Cool down cones and small hurdles then perimeter.
D65P65 Saturday 5/28/22 No School! Practice 8:00am until about 9:45am on Track/Turf. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday!
Warm Up Run-3 rows of cones and small hurdles set up. Discuss meet and post season prep rules and procedures. DS Throwers, CC all running drills and starts then with boys. NO CS. Runners and Hurdlers hurdle drills. IH ST first 3 IH hurdles. CS 3 laps of 200m with 3 hurdles then 100m run. Do with runners also. Very light attendance today. Cool down cones and small hurdles then perimeter.
D66P66 Monday 5/30/22 No School! Practice 7:45am until about 10:00am on Track/Turf. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday!
Warm Up Run-3 rows of cones and small hurdles set up. Discuss meet and post season prep rules and procedures. DS Throwers, CC all running drills and starts then with boys. NO CS. Runners and Hurdlers hurdle drills. IH ST first 4 IH hurdles. HH worked starts and first 3 hurdles. CS broken 400m (300m-100m-2x40m) STeeple CS hurdles 2 and 4 for 400m run x 3 repeats. 3 x 200m. PS 3 x 400m, 3 x 200m. Cool down cones and small hurdles then perimeter.
D67P67 Tuesday 5/31/22 Practice after school on Track/Turf from 2:02pm until about 4:15pm. Seeding Meeting is Today! Please check your seeds at practice! Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday!
Very Warm and Humid! Modified Heat Alert!
Warm Up Run-3 rows of cones and small hurdles set up. Discuss meet and post season prep rules and procedures. DS Throwers, CC girls then with boys HJ. NO CS. Runners and Hurdlers hurdle drills. HH worked starts and first 3 hurdles. 1 x 200m. All running technique with spikes on. All completed by 3:45pm. Cool down cones and small hurdles then perimeter.
D68P68 Wednesday 6/01/22 Practice after school on Track/Turf from 2:02pm until about 3:30pm. Please check your seeds at practice! Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday!
Warm Up Run-3 rows of cones and small hurdles set up. Discuss meet and post season prep rules and procedures. DS Throwers. Runners and Hurdlers hurdle drills. HH worked starts and first 3 hurdles. Meet Preparation on your own. Handoffs, starts. All completed by 3:45pm. Cool down cones and small hurdles then perimeter.
D69P69Thur June 2 State Qualifier Meet @ Comsewogue HS Start 3:00pm Bus1:10pm
Dismissed at 1:00pm
D70P70Fri June 3 State Qualifier Meet @ Comsewogue HS Start 3:00pm Bus1:10pm
Dismissed at 1:00pm
D71P71 Saturday 6/04/22 Practice on Track/Turf from 7:45am until about 9:30am. Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday!
Warm Up Run-3 rows of cones and small hurdles set up. Discuss meet and post season prep rules and procedures. NO DS or Throwers. Runners and Hurdlers hurdle drills. Full Recovery day with extra core stretch and running for drills with PEP. Cool down cones and small hurdles then perimeter.
D72P72 Monday 6/06/22 Practice after school on Track/Turf from 2:02pm until about 3:50pm. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday!
Warm Up Run-3 rows of cones and small hurdles set up. Discuss meet and post season prep rules and procedures. DS Throwers. KD first 5 hurdles with 12 inch green for speed between hurdles. PEP PS TP 3 x 300m run 100m rec then 400m run. KF 4 starts for 30 m opposite direction then 4 starts from 200m start then 4 finish running through finish line for 45 m. Cool down cones and small hurdles then perimeter.
D73P73 Tuesday 6/07/22 Practice after school on Track/Turf from 2:02pm until about 3:50pm. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday!
Warm Up Run-1 row of cones and small hurdles set up. Windy today. DS Throwers. KD first starts to first hurdle and then starts and first two hurdles. PEP KF starts at 200m mark. Then good 150m into 50m after short recovery. Emphasis on running 200 strategy with running through the finish line. Full Recovery and then repeat. Huda 400IH practice. Carli got some distance in after extra help. Cool down cones and small hurdles then perimeter.
D74P74 Wednesday 6/8/22 Practice after school on Track/Turf from 2:02pm until about 3:30pm. Please get outside and get started immediately! Please plan accordingly! Start with your water and plan your eating for the day! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles. PEP everyday!
EVENT/TRAINING PREPARATION DRILLS (WARM UP :-)) From Coach Cuzzo
Warm up jog – distance/time as per event
jog w/big arm swings
jog w/ skip ropes – arms straight out – small circles
side stride step, arms out then across chest – one direction then switch
neck roll, trunk roll, hip roll
10 pushups, 10 jack knives*
10 full squats*
10 lunges*
10 grouchos*
10 backward grouchos*
10 pushups, 10 chinnies*
Fence drills
Arm length, hips and feet equidistant from fence - Kick backs 10 x’s
10 Leg swings – big swings*
On track – on back
10 iron crosses*
8 scorpions*
10 pushups, 10 side sit ups (each side)
“A” marches (20 meters) x2
Low knees (fast feet in a straight line) 20meters x 2
“A” skips (20 meters) x 2
:”A” runs (20 meters) x 2
3 build ups x 30 meters (50%, 80%, 95%) start w/a 20 meter lead-in
3 accelerations x 30 meters
3 flyings x 30 meters (full speed build up) same as 95% build-up
GO TO Workout:
Monsters Circuit
Chinnies
Push ups
Jack knives
Burpees
Squats
A runs
2021-2022 Winter Track
Please confirm that you are on the physical list before you do anything at practice!
D01P01 Monday 11/15/21 Practice immediately after school on Track/Turf. 2:05pm-4:30pm. Please confirm that you are on the physical list before you do anything at practice! After the confirmation of your physical you may start your warm up and drills. DO NOT BE A DISTRACTION! Paige and Carli are preparing for the Federation Meet!
Start immediately on your warm up and drills. Be sure to be warmed up and ready to go!
Very Windy and very chilly.
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Turf-small hurdles and 2 rows cones due to wind.
Running workout- 2 x 600m or 400m or 200m. Extra Stretch and hip and glute work. Thowers Throw. Running drills and strides behind HS along with how to run uphills and technique. 5 x short uphills and 5 x downhills behind HS. Running in a continuous loop or recovery walk/jog. Cone Drills and Small hurdles. LJ TJ Steps. 2 x 150m
Cool Down- should include drills. Perimeter as needed.
D02P02 Tuesday 11/16/2021 Practice immediately after school on Track/Turf. 2:05pm-4:15pm. CCWT Combined with modifications. Paperwork, Google Classroom, Physical Confirmation! Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! Very Windy and very chilly.
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Turf-small hurdles and 2 rows cones due to wind.
Running workout- 2 x 600m or 400m or 200m. Extra Stretch and hip and glute work. Core and abs. Legs. High Jump, Thowers Throw. 4 x 130m Acc, 2 x 400m. Cone Drills and Small hurdles. LJ TJ Steps. More Hurdles!
Cool Down- should include drills. Perimeter as needed.
D03P03 Wednesday 11/17/21 Practice immediately after school on Track/Turf. 2:05pm-4:15pm. CCWT Combined with modifications. Paperwork, Google Classroom, Physical Confirmation! Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! Very Windy and very chilly.
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Turf-small hurdles and 2 rows cones due to Breeze. Much nicer today. Tomorrow should be great outside.
Running workout- Hurdlers Hurdle right up front! Started all on ladders with great technique. Small hurdles. Line hops and jumps front and back and side to side. Calves and Ankle exercises. High Jump Running drills and fast foot drills. 4 x 200m starting on the curve. Thowers Throw. LJ and TJ steps. 4 x 60 yards run and recover for breathing technique. Cone Drills and Small hurdles. More Hurdles!
Cool Down- should include drills. Perimeter as needed.
D04P04 Thursday 11/18/21 Practice immediately after school on Track/Turf. 2:05pm-4:15pm. CCWT Combined with modifications. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! Breezy but gorgeous outside. Field events galore. Opened pits for LJ TJ steps and jumps. Box drills onto HJ mats for technique and landing.
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Turf-small hurdles and 2 rows cones due to Breeze. Much nicer today. Great weather outside.
Running workout- Hurdlers Hurdle right up front! Started all on ladders with great technique. Small hurdles. Thowers Throw. LJ and TJ steps technique and jumps. 55mHH and 400IH hurdles and back curve. Cone Drills and Small hurdles. More Hurdles!
Cool Down- should include drills. Perimeter as needed.
Carli and Paige on own for 2 x 600m behind Elementary School. 2 x 600m for time behind high school for hill work. Extra cones and small hurdles.
D05P05 Friday 11/19/21 Practice immediately after school on Track/Turf. 2:05pm-3:45pm.
D74P76 Friday 11/19/21 Practice immediately after school on Track/Turf. 2:05pm-3:45pm. CCWT Combined with modifications. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! Windy and cold outside!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Turf-small hurdles and 2 rows cones due to Breeze.
Running workout- Hurdlers Hurdle right up front! Started all on ladders with great technique. Extra running drills and strides. Extra stretching and core, abs, glutes, legs. Cone Drills and Small hurdles. More Hurdles! Finished all with 4 x run and recover for breathing technique.
Cool Down- should include drills. Perimeter as needed.
D06P06 Saturday 11/20/21 Practice on Track/Turf. 7:00am-8:30am.
Coach Sling ran practice while I was at Federation Meet.
D07P07 Monday 11/22/21 Practice immediately after school on Track/Turf. 2:05pm-4:15pm.
I had to leave after set up to take Audrey to Mather.
Start immediately on your warm up and drills. Be sure to be warmed up and ready to go!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-No Ladder, small hurdles and 3 rows cones. Strides and drills. Hurdles right away. Field events with Coach Slingerland.
Running workout All on Track/Turf
Cool Down should include drills. Perimeter as needed.
D08P08 Tuesday 11/23/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm.
Very Cold and Windy Today! Please Bundle Up!
Start immediately on your warm up and drills. Be sure to be warmed up and ready to go!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder, small hurdles and 2 rows cones. Strides and drills. Too cold for Field events with Coach Slingerland.
Running workout behind high school. All Drills and running technique between wings. Uphill and downhill technique. 4 x uphills and 4 x downhills at your own pace . Back to track for drills and completed for buses.
Cool Down should include drills. Perimeter as needed.
Please remember to have your track gear with you as the school building will be closed on Wednesday, Thursday and Friday. No gym access on Saturday. Floors were redone. How many of you planning on running the turkey trot? Are any of you working the turkey trot? Let me know at practice.
D09P09 Wednesday 11/24/21 Practice 7:30am-8:45am. Very Cold and Windy Today! Please Bundle Up! Weight room was available. Rotated 5 groups into weight room for 10 to 15 minutes each to start weight training program. Outside on turf. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go!Ladder for all. Technique
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder, small hurdles and 2 rows cones. Strides and drills. Too cold for Field events with Coach Slingerland.
Continue with all running technique and drills to make a better athlete. Running workout 4 x 150's. Last group in weight room.
Cool Down should include drills. Perimeter as needed
Thursday 11/25/21 Happy Thanksgiving! No Practice Today!
Friday 11/26/21 No Practice Today!
Saturday 11/27/21 No Practice Today!
D10P10 Monday 11/29/21 Practice immediately after school on Track/Turf. 2:05pm-4:15pm.
Unfortunately I will not be at practice today. It is your responsibility to get the tasks completed for today. If you are new to the team, everyone helps each other out. You must be efficient to make the best use of practice time. Please remember to submit accurate daily attendance. Have you hat gloves and layers on so you are ready for what needs to get done.
Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed.
Start with Ladder to prepare body for other skills and Techniques.
Run through Small Hurdles then run through cone 1 R and L. Repeat for all cones and go back to first cone.
Coach Slingerland will rotate in Field Events.
After Drills-55mHH technique and then you will go up and down the ladder with the hurdles. 1 hurdle, 2 hurdles, 3 hurdles, 4 hurdles, 5 hurdles, 5 hurdles, 4 hurdles, 3 hurdles, 2 hurdles, 1 hurdle.
Running Workout-Up and Down a ladder. Distance Runners should run 600m, 800m, 1000m, 800m, 600m at a relaxed pace and walk 100m for recovery. Middle Distance runners should run 200m, 300m, 400m, 500m, 400m, 300m, 200m at a relaxed pace and walk 100m for recovery.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D11P11 Tuesday 11/30/2021 Practice immediately after school on Track/Turf. 2:05pm-4:15pm. Unfortunately I will not be at practice today. I will be back in school and at practice tomorrow. Some of you still owe me paperwork. Bring it to me on Wednesday! It is your responsibility to get the tasks completed for today. If you are new to the team, everyone helps each other out. You must be efficient to make the best use of practice time. Please remember to submit accurate daily attendance. Have you hat gloves and layers on so you are ready for what needs to get done.
Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed.
Start with Ladder to prepare body for other skills and Techniques.
Run through Small Hurdles then run through cone 1 R and L. Repeat for all cones and go back to first cone.
Coach Slingerland will rotate in Field Events.
After Drills-55mHH technique and then work on starts and the first 2 hurdles. Then speed work down the ladder. 100m, 90m, 80m, 70m, 60m, 50m, 40m then 4x30m.
Running Workout-Distance Runners should run 3 x 800m at a relaxed pace and walk 200m for recovery. Then 4-6 laps of 300m run 100m recovery run. Middle Distance runners should run 600m, 500m, 400m, 3x300m, 3x 150m. at a relaxed pace and walk 200m for recovery.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D12P12 Wednesday 12/1/21 Practice immediately after school on Track/Turf. 2:05pm-4:15pm. Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed.
Start with Ladder to prepare body for other skills and Techniques.
Run through Small Hurdles then run through cone 1 R and L. Repeat for all cones and go back to first cone. Meet Rules and Procedures and Event Preparation!
Coach Slingerland will rotate in Field Events.
After Drills-55mHH emphasize technique with weaker side of body.
Running Workout-We will work on core and running technique and handoffs for all.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D13P13 Thursday 12/2/21 Practice immediately after school on Track/Turf. 2:05pm-4:15pm.
Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Beautiful Day! Quick Warm up and Field Events and Meet Preparation.
Start with Ladder to prepare body for other skills and Techniques.
Run through Small Hurdles then run through cone 1 R and L. Repeat for all cones and go back to first cone. Review Meet Rules and Procedures and Event Preparation!
Coach Slingerland will rotate in Field Events. Full Jumps and Throws. Runners did hand offs along with pacing for races.
After Drills-55mHH emphasize technique with weaker side of body.
Running Workout-We will work on core and running technique and handoffs for all.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D14P14 Friday 12/3/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm.
Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Beautiful Day! Quick Warm up Meet Preparation. Throwers Throw.
Start with Ladder to prepare body for other skills and Techniques.
Run through Small Hurdles then run through cone 1 R and L. Repeat for all cones and go back to first cone. Review Meet Rules and Procedures and Event Preparation!
Meet Preparation! Make sure you have your gear for meet!
After Drills-55mHH emphasize technique with weaker side of body.
Running Workout-We will work on core and running technique and handoffs for all. 4x100m handoffs around the track.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
Saturday 12/4/21 No Practice Meet on Saturday due to meet on Sunday!
D15P15 Saturday 12/4/21 Practice 8:30am until about 10am. Standard Warm-up, set up field events and get running events going. All went well. Got times in for training.
MEET TODAY with boys and Sunday Meet was cancelled!
Sunday 12/5/2021 Crossover A 9:00 AM - 11:45 AM Bus 7:20AM on Bus at 7:15AM
There will be NO HS building Access. Please have multiple MASKS with you!
D16P16 Monday 12/6/21 Practice immediately after school on Track/Turf. 2:05pm-4:00pm.
If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice! Uniforms may be picked up in room 202 in the morning between 7:10am-7:20am. The wind will be picking up as practice progresses. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone 1 R and L. One row of cones due to wind. Coach Slingerland PV mats then SP.
Running Workout-Strides and running drills. Running technique with core abs legs glutes
Number run 12 123. One min Run and Recover on the Turf. We will work on core and running technique between runs. Run and recover 2 2 then 3 sets of 4.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
Mild but very very windy.
D17P17 Tuesday 12/7/21 Practice immediately after school on Track/Turf. 2:05pm-4:00pm.
The wind will be picking up as practice progresses. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. I will introduce 12 inch hurdle exercises as well as box jumps and step ups. Run through Small Hurdles then run through cone 1 R and L. Repeat for all cones and go back to first cone. Coach Slingerland will rotate in Field Events.
Running Workout-We will work on core and running technique between runs.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
200-300-200-150-300-150-150
D18P18 Wednesday 12/8/21 Practice immediately after school on Track/Turf. 2:05pm-3:30pm. If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice! Uniforms may be picked up in room 202 in the morning between 7:10am-7:20am. Rain all day. We had a window to run. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. No Ladder today due to weather conditions. Run through Small Hurdles then run through cone 1 R and L. Repeat for all cones and go back to first cone.
Running Workout-6 repeats of 300m in 60 s or 200m. 2:00min recovery and go again. 4 repeats of 200m or 150m with 2:00min recovery.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D19P19 Thursday 12/9/21 Practice immediately after school on Track/Turf. 2:05pm-3:50pm.
If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice! Uniforms may be picked up in room 202 in the morning between 7:10am-7:20am. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. I will introduce 12 inch hurdle exercises as well as box jumps and step ups. Run through Small Hurdles then run through cone 1 R and L. Repeat for all cones and go back to first cone.
Running Workout-We will work on core and running technique between runs.
Standard warmup 123 strides and drills extra stretch.
Agility running on turf.
Handoffs with all 4 x 100m-100m-200m 2-3 repetitions
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D20P20 Friday 12/10/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm.
If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice! Uniforms may be picked up in room 202 in the morning between 7:10am-7:20am. MEET PREPARATION! Warm up and prepare for your events! Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone 1 R and L. Repeat for all cones and go back to first cone. Race Walk. Assembly Discussion and Every needs and has support with each other on this team. 2-4 x 200m for pace.
Running Workout-Meet Preparation! Easy Recovery Day!
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D22P22 Monday 12/13/21 Practice immediately after school on Track/Turf. 2:05pm-3:55pm.
If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice! Uniforms may be picked up in room 202 in the morning between 7:10am-7:20am. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone 1 R and L. Repeat for all cones and go back to first cone. 2 Rows of Cones. Coach Sling SP then HJ. Me HJ then LJ TJ. Hurdlers on own. Gave Danielle her gift.
Running Workout-Distance Runners Distance and run behind HS, 6 uphillss and 6 down hills.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D23P23 Tuesday 12/14/21 Practice immediately after school on Track/Turf. 2:05pm-3:55pm.
If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice! Uniforms may be picked up in room 202 in the morning between 7:10am-7:20am. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone 1 R and L. Repeat for all cones and go back to first cone. 3 rows of cones. We will rotate field events with Coach Slingerland. SP HJ I finished LJ TJ.
Running Workout-We will work on core and running technique and drills. Bear crawls plnks 123 starts and lunges F and B and Sid to side. 2 x 150 acc and 4 x 200m.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D24P24 Wednesday 12/15/21 Practice immediately after school on Track/Turf. 2:05pm-3:45pm. If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice! Uniforms may be picked up in room 202 in the morning between 7:10am-7:20am. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone 1 R and L. Repeat for all cones and go back to first cone. 3 Rows of Cones. SP with Coach Slingerland.
Running Workout-Extra stretch and Running Dirlls 123 starts lunges F B side to side. Run and Recovery 0ne min Start with fast feet for 10 yards. About 4-6 reps. 4 x 150's. Then 4x100m handoffs for all. We will work on core and running technique between runs.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D25P25 Thursday 12/16/21 Practice immediately after school on Track/Turf. 2:05pm-3:45pm. If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice! Uniforms may be picked up in room 202 in the morning between 7:10am-7:20am. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone 1 R and L. Repeat for all cones and go back to first cone. 3 Rows of Cones. NO SP there with Coach Slingerland LJ TJ HJ.
Running Workout-600m (400m) - 300m (200m) repeat then 4 x 200m.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D26P26 Friday 12/17/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Meet Preparation! If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice! Uniforms may be picked up in room 202 in the morning between 7:10am-7:20am. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone 1 R and L. Repeat for all cones and go back to first cone. 2 Rows of Cones. Field Events with Coach Slingerland SP LJ TJ HJ.
Running Workout-2x300m(200m), 4x150s.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D27P27 Sunday 12/19/21
Sunday 12/19/2021 Crossover C 5:15 PM – 8:00 PM Bus 3:45PM moved to 3:25pm
Please be at school at 3:15pm as the bus will pull out at 3:25pm!
Bring 4 safety pins to secure your competitor number!
NO High School Access, please have everything with you!
NO Parents at meet! I will send out link to watch live when I receive from Mr. Reh!
Assume we compete as on schedule, any changes, I will let you know as soon as I find out!
D28P28 Monday 12/20/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Temperature is getting colder! Please remember your hat, gloves and layers to keep you warm! If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice! Uniforms may be picked up in room 202 in the morning between 7:10am-7:20am.
Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone drills 1 R and L. Repeat for all cones and go back to first cone. We will rotate all field events with Coach Slingerland. SP HJ LJ TJ Hu;rdles technique and with runs.
Running Workout-We will work on core and running technique between runs.
Lots of stretching, 4 x 200m standard cool down and take bus or complete what needs to be done.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D29P29 Tuesday 12/21/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Temperature is getting colder! Please remember your hat, gloves and layers to keep you warm! If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice! Uniforms may be picked up in room 202 in the morning between 7:10am-7:20am.
Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone drills 1 R and L. Repeat for all cones and go back to first cone. We will rotate field events with Coach Slingerland.
Running Workout-We will work on core and running technique between runs.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D30P30 Wednesday 12/22/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Temperature is getting colder! Please remember your hat, gloves and layers to keep you warm! If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice! Uniforms may be picked up in room 202 in the morning between 7:10am-7:20am.
Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone drills 1 R and L. 2 rows of cones to heavy winds today.Repeat for all cones and go back to first cone. SP with Coach Slingerland.
Running Workout-10 x 200m with wind at back. 3:00min Run and recover and repeat Standard cool down Happy Holidays!
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D31P31 Monday 12/27/21 Practice on Track/Turf. 12:00pm-2:00pm. Temperature is getting colder! Please remember your hat, gloves and layers to keep you warm! If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice!
Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone drills 1 R and L. Repeat for all cones and go back to first cone. We will rotate field events with Coach Slingerland. Field Events inside gym. First SP then HJ then hurdlers and finally LJ TJ.
Running Workout-Strides and drills. 123 and 12 strides. Lunges f and B and side to side. 2 x 200m, 2 x 150's. 6 x 400 m or 300m jog recovery. 3:00-3:15min run and recovery jog. We will work on core and running technique between runs.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D32P32 Tuesday 12/28/21 Practice on Track/Turf. 9:00am-10:30am. Temperature is getting colder! Please remember your hat, gloves and layers to keep you warm! If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice!
Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone drills 1 R and L. Repeat for all cones and go back to first cone. We will rotate field events with Coach Slingerland. SP then steps for LJ TJ. I worked with race walk technique at end of practice.
Running Workout-strides and drills. Core planks bear crawl burpees sit outs. 4 x 300m. 2x 150s .Anatomy of 400m. 123 start 12 start into strides .We will work on core and running technique between runs.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D33P33 Wednesday 12/29/21 Practice on Track/Turf. 9:00am-10:30am. Temperature is getting colder! Please remember your hat, gloves and layers to keep you warm! If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice!
Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone drills 1 R and L. Repeat for all cones and go back to first cone. We will rotate field events with Coach Slingerland. SP then steps for LJ TJ. I worked with race walk technique at end of practice.
Running Workout-strides and drills. 2 x 300m. 2x 150s. Anatomy of 400m (150-200-60) repeat in opposite direction. 123 start 12 start into strides and additional running technidques and starts with bent foot..
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D34P34 Thursday 12/30/21 Practice on Track/Turf. 9:00am-10:30am. Have gym at 9:00am for HJ SP LJ TJ and possibly some hurdles. Please start Warm up and drills ASAP! Have indoor cloths as well as layers for outdoors. Please remember your hat, gloves and layers to keep you warm! If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice!
Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone drills 1 R and L. Repeat for all cones and go back to first cone. We will rotate field events with Coach Slingerland.
Running Workout-We will work on core and running technique between runs. 2 x 300m. Single and double arm skips and bounds. Discuss technique for LJ TJ. Simulation mile 400m-600m(300m)-400m(200m)-200m, complete with 2 x 200m.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D35P35 Monday 1/3/21 Practice on Track/Turf immediately after school. 2:05pm-3:45pm. We will need to keep an eye out for the weather. Chance of snow/wind today as well as very cold temperatures! Please remember your hat, gloves and layers to keep you warm! Be ready for outdoor as well as indoor practice today. If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice!
Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone drills 1 R and L. Repeat for all cones and go back to first cone. We will rotate in weight room with Coach Slingerland. Very cold and windy. 2 rows of cones.
Running Workout-10 x 150's with wind at back!
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D36P36 Tuesday 1/4/21 Practice on Track/Turf immediately after school. 2:05pm-3:45pm. Please remember your hat, gloves and layers to keep you warm! Be ready for outdoor as well as indoor practice today. If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice!
Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone drills 1 R and L. Repeat for all cones and go back to first cone. SP HJ LJ TJ We will rotate field events with Coach Slingerland. Walkers technique towards the end of practice. Pits open for full jumps. Meet preparation. Full hurdle work!
Running Workout-pacing for 1500 and 1000. 40s per 200. 200-300-400-400-300-300 or 150’s. work on core and running technique between runs.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D37P37 Wednesday 1/5/22 Practice on Track/Turf immediately after school. 2:05pm-3:30pm.
Raining all day long on and off. Break from heavy rain from 2:05pmuntil about 3:20pm
Standard Warmup with 3 rows of cone drills and small hurdles.
Meet preparation. Coach Slingerland was in the weight room for athletes.
D38P38 Thursday 1/6/2022 Jim Howard Meet Small School 7:30 PM - 10:00 PM Bus 5:55PM
Meet time is NOW 7:30pm-10:00pm. Bus will depart from MSHS at 5:55pm. Be here at 5:45pm.
Friday 1/7/2022 SNOW DAY Now School No Practice
D39P39 Sunday 1/9/2022 Crossover D 11:45 AM - 2:30 PM Bus 10:15AM
D40P40 Monday 1/10/22 Practice on Track/Turf immediately after school. 2:05pm-3:40pm. Always check the weather forecast. Please remember your hat, gloves and layers to keep you warm! Be ready for outdoor as well as indoor practice today. If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice!
Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone drills 1 R and L. Repeat for all cones and go back to first cone. We will rotate field events with Coach Slingerland.
Running Workout-We will work on core and running technique between runs.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
Very Cold today. 2 rows of cones. Coach Sling in Weight Room
Standard Warm up and cool down.
Running workout-8 x 200m with the wind at back. About 2 min recovery.
D41P41 Tuesday 1/11/22 Practice on Track/Turf immediately after school. 2:05pm-3:40pm. EXTREME COLD WEATHER TODAY! All Field Events inside with Coach Slingerland. I will be outside for running drills. You will stretch inside and do your fence drills, ankles and arms inside. You will run outside to do your cones and small hurdles. You will go back inside to warm up for a few minutes. Run perimeter, back inside, back outside to drill, back inside to work core and done.
Always check the weather forecast. Please remember your hat, gloves and layers to keep you warm! Be ready for outdoor as well as indoor practice today. If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice!
Single digit wind chills today! Coach Sling all field events in gym. Me distance outside. Les Mills body combat in my classroom 88.
D42P42 Tuesday 1/11/22 Practice on Track/Turf immediately after school. 2:05pm-3:40pm.
Standard Warm Up and Drills. Coach Sling in weight room. Ladder 3 rows of cones small hurdles. 2 x 300m, 2 x 150's, work on running through finish line and chin down. Relay hand offs 2 rounds of 100m 100m 200m. Standard Cool Down and/or weight room.
D43P43 Thursday 1/13/22 Practice on Track/Turf immediately after school. 2:05pm-3:55pm. All outside today! Beautiful Day Outside Today. Warm Up and get to your field events ASAP! Always check the weather forecast. Please remember your hat, gloves and layers to keep you warm! Be ready for outdoor as well as indoor practice today. If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice!
Standard Warm Up and Drills. Coach Sling field events HJ LJ TJ, shot circle was ice. Walkers Walk Technique. Ladder 3 rows of cones small hurdles. Me hurdlers and runners 2 x 600m, 2 x 200. Standard Cool Down and drills.
Friday 1/14/21 NO Practice due to 7 day rule!
D44P44 Saturday 1/15/2022 Zeitler Relays Leagues 3,4,5 1:30 PM - 6:30 PM Bus 11:50AM on Bus 11:45AM
D45P45 Monday 1/17/22 MLK Day! Practice 7:00AM-8:30AM. We have the gym for all events! Heavy AM Rain! Kept all inside. Standard Warm up and Drills. Coach Sling SP HJ LJ TJ drills. Me runners and hurdlers. Regular hurdle drills. Ladder and small hurdles for technique. Squats lunges curtsey squats calves shins farmers walk goblet squats front squat single leg RDL Dead lifts still leg dead lifts warm up backs arms and shoulders skips bounds etc WR to finish up workout. Core work was yesterday on their own.
D46P46 Tuesday 1/18/22 Practice on Track/Turf immediately after school. 2:05pm-3:40pm. Additional Optional Body Combat workout will begin at 3:45pm in room 202. Full workout is about 50 minutes. You can do the first half about 25 minutes and be done by 4:10pm. It will be windy outside. We will rotate in the weight room with Coach Slingerland. Distance runners will go last from about 3:25pm-3:45pm so all will have an opportunity to Weight Train and do Body Combat. We did legs yesterday so you can work upper body and/or core today.
Standard Warm up very cold and strong winds ladder 2 rows of cones small hurdles.
10 repeats of about 130m on turf diagonal with the strong winds at back 21-24 s to run. Start about every 2:15. Cool down drills weight room open. No one for body combat. Paige and Makayla stopped by and did a track.
D47P47 Wednesday 1/19/22 Practice on Track/Turf immediately after school. 2:05pm-3:50pm. Get outside and warm up ASAP. We have a lot to get done today as we prepare for league championships. Please touch base with me to confirm events.
Very windy outside. We will rotate in the weight room with Coach Slingerland.
Standard Warm up cold and strong winds ladder 2 rows of cones small hurdles. LJ TJ steps, hurdlers technique and handoffs for all. Technique and 200m handoffs on track. Cool down drills weight room open.
D48P48 Thursday 1/20/22 Practice immediately after school. 2:05pm-3:40pm. We have the gym immediately after school for all events. I will set up ladder and small hurdles in the gym for warm up right away. Please touch base with me to confirm events.
Set up for all events. SP HJ LJ TJ pop ups onto mat and steps in the hallway. Hand offs in the hallway. Runners worked their core and rolled out.
D49P49 Friday 1/21/22 Practice on Track/Turf immediately after school. 2:05pm-3:20pm. Very cold outside. Get outside and warm up ASAP. Standard Warm up and Meet Preparation.
Go very very light today! Go home and rest. Please confirm events with me. Coach Sling in Weight Room. Handoffs as needed! Ladder, 2 rows of cones, small hurdles.
D50P50 Saturday 1/22/22 Be at school at 11:55am for a noon bus departure. We have a lot to get done today as we prepare for league championships. Please touch base with me to confirm events.
D51P51 Monday 1/24/22 Practice on Track/Turf immediately after school. 2:05pm-3:50pm. Get outside and warm up ASAP. Standard Warm up and get ready for Drills and Workout.
Coach Sling in Weight Room. Ladder, 3 rows of cones, small hurdles. Discuss meets past and future. 200m, 300m, 300m, 300m. Extra strides, drills and focus on another set of cones and small hurdles for great technique.
D52P52 Tuesday 1/25/22 Practice on Track/Turf immediately after school. 2:05pm-3:50pm. Get outside and warm up ASAP. Standard Warm up and get ready for Drills and Workout.
We have gym time immediately after school as needed!
Coach Sling in Gym for all field events and then in Weight Room. Ladder, 3 rows of cones, small hurdles. Running Workout- 2 x 300m, 2 x 150m, 400m-600m(500m)-200m-50m-50m. Extra strides, drills and focus on another set of cones and small hurdles for great technique.
D53P53 Wednesday 1/26/22 Practice on Track/Turf immediately after school. 2:05pm-3:40pm. Very cold outside today! Get outside and warm up ASAP. Standard Warm up and get ready for Drills and Workout. Very cold and breezy outside.
Coach Sling in Weight Room. Ladder, 2 rows of cones, small hurdles. Running Workout- 5 - 10 repeats diagonal across turf field with wind at back with rolling start. Get inside to warm up and use weight room.
D54P54 Thursday 1/27/22 Practice on Track/Turf immediately after school. 2:05pm-3:40pm. Get outside and warm up ASAP. Standard Warm up and get ready for Drills and Workout.
D55P55 Friday 1/28/22 Practice on Track/Turf immediately after school. 2:05pm-3:40pm. Light snow and wet outside. Kept inside. Standard Warm up and get ready for Drills and Workout. Coach Sling may be a little late today. All should warm up outside and drill, then field events can work inside with Coach Sling. No practice on Saturday, Meet on Sunday! Last Call to confirm your events for Sunday! I started Everyone inside with ladder and small hurdles. Hurdlers hurdle, HJ, LJ, TJ and weight room open. Distance could go out and run with light snow and drizzle.
Blizzard No practice on Saturday. Meet Canceled for Sunday!
D56P56 Monday 1/31/22 Practice immediately after school in the gym today. 2:05pm-3:40pm. Warm Up and complete speed ladder and small hurdles in the gym. Prepare for field events and running drills, workout will be in the hallway today.
Kept all inside today. Warm up in gym and hallways. All Field events including ladder, 6 and 12 inch hurdles. Sprint form drills in hallway into strides for technique with leg exercises. Weight room open with leg focus!
D57P57 Tuesday 2/1/22 Practice immediately after school on the track. 2:05pm-3:40pm. You may wear rubber bottomed flats with spikes for County Championships! Please bring spikes to practice for running workouts. Warm Up and get ready to go. Coach Sling will be in the weight room today! Nice Day to be outside. Most of track was clear to train.
Warm Up on Track. Strides and drills with dynamic stretching. Ankles/Arms.
Sprint Form Drills with strides. Spikes on! Sprinter/Jumpers rolling starts into 40 m fast. 6-8 reps. LJ TJ steps on track. Runners 4 x 200m 36-40s. 4 x 100m at 16 s with all good technique. Cool down with training shoes and hit the WR!
D58P58 Wednesday 2/2/22 Practice immediately after school on the track. 2:05pm-3:40pm. Absolutely Beautiful Day to Train Today! You may wear rubber bottomed flats with spikes for County Championships! Please bring spikes to practice for running workouts. Warm Up and get ready to go. Coach Sling will be in the weight room today! Track was clear to train.
Warm Up on Track. Strides and drills with dynamic stretching. Ankles/Arms.
Sprint Form Drills with strides. Spikes on! Extra Strides and running drills. Handoffs technique. LJ TJ steps on track at the end of practice. Handoffs for all. 200m and jumpers 4 x 100m handoffs. Distance Runners 4 x 200m 34-36s with handoffs. All with all good technique. Cool down lots of distance on track with training shoes and hit the WR!
D59P59 Thursday 2/3/22 Practice immediately after school. 2:05pm-3:40pm. We have the gym immediately after school for all events. If raining, all will be inside today! I should have the preliminary seeds at practice, please check and confirm with me. Seeding meeting is after practice to finalize and scratch athletes. Raining outside, all inside. Warm up stretch, drills ladder and small hurdles. Hurdles, HJ SP LJ TJ steps and pop ups, handoffs. Weight room open for biking and light lifting. Rolled out with trainer!
D60P60 Friday 2/4/22 Practice immediately after school. 2:05pm-3:25pm. Just enough to loosen up and mentally prepare for meet. If raining, all will be inside today! I will have the final seeds at practice, please check and confirm with me. I will explain the lane assignments, heats advancements, etc. I recommend shooting for the elite meet standards to qualify for the Long Island Elite Meet! No Practice on Saturday as the meet is on Sunday! Rest and get your HW done! All insided today due to rain. Explain rules and procedures for upcoming meets! Warm up run, stretch, drill and prepare for meet. Easy, relaxed day!
D61P61 Sunday 2/6/2022 2:00 PM - 6:00 PM Small School championships Bus Departs 12:00PM
Be on bus at 11:55am for a noon departure! Danielle will be around and her office will be open if you need anything before we leave! Updated Heat and Lane assignments are here! You may wear 1/4 inch spikes with ANY bottoms, rubber or plastic!
D62P62 Monday 2/8/22 Practice immediately after school on Track/Turf. 2:05pm-3:40pm.
Please touch base with your intentions on State Qualifier and the Long Island Elite Meet!
Raining Outside. Kept all inside to discuss upcoming meets. Extra Stretch, drills, legs and arms with balance training. Weight Room Legs!
D63P63 Tuesday 2/8/22 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Please touch base with your intentions on State Qualifier and the Long Island Elite Meet! Nice outside but breezy. Ladder set up with 2 rows of cones and small hurdles. Warm up run perimeter. 2 x 300m. 6 x 120 yards with wind at their back. Recovery running backwards side to side etc. 123 starts and strides drills and extra stretch. Cool down drills and weight room open! Cool down drills and weight room open!
D64P64 Wednesday 2/9/22 Practice immediately after school on Track/Turf. 2:05pm-3:50pm.
Please touch base with your intentions on State Qualifier and the Long Island Elite Meet!
Nice outside. Ladder set up with 3 rows of cones and small hurdles. Warm up run perimeter. 2 x 300m. 5 x 200m Fast with perfect technique with wind at their back. 123 starts and 12 starts strides drills and extra stretch. Hurdlers hurdle then speed timer with Coach G and Markowitz. Jumpers on runway for steps. Boys opened pits for technique. Cool down drills and weight room open!
D65P65 Thursday 2/10/22 Practice immediately after school on Track/Turf. 2:05pm-3:50pm.
Please touch base with your intentions on State Qualifier and the Long Island Elite Meet!
Nice outside but breezy. Ladder set up with 2 rows of cones and small hurdles. Warm up run perimeter. 2 x 300m. Lots of drills strides and technique. Recovery running backwards side to side etc. 123 and 12 starts and strides drills and extra stretch. Resistance on shoulders to work arm drive. Steps on runways pop ups on HJ Mats. Cool down drills and weight room open! Cool down drills and weight room open!
D66P66 Friday 2/11/22 Practice immediately after school on Track/Turf. 2:05pm-3:40pm.
Seeding Meeting is after practice this afternoon!
Please touch base with your intentions on State Qualifier and the Long Island Elite Meet!
Nice outside but breezy. Ladder set up with 2 rows of cones and small hurdles. Warm up run perimeter. 2 x 300m. 2 x 200m, 4 x 120m. Lots of drills strides and technique. 123 and 12 starts and strides drills and extra stretch. Coach Sling Throwers. Drills and Cool Down, Seeding Meeting.
D67P67 Saturday 2/12/22 Practice on Track/Turf. 7:45am-9:00am. We have gym if needed until 9am! Beautiful morning. Coach Sling covered weight room. Ladder set up with 3 rows of cones and small hurdles. Warm up run perimeter. Lots of drills strides and technique. 123 and 12 starts and strides drills and extra stretch. Handoffs preparation! 2 x 300m then drills perimeter. Drills and Cool Down.
D67P67 Monday 2/14/2022 5:00 PM - 9:00 PM State Qualifier Meet Bus 3:15PM Be ready by 3:10pm and we will get on bus and leave as soon as the bus gets here! Team members may attend to support their team.
D69P69 Tuesday 2/15/22 Practice on Track/Turf. 2:05pm-3:30pm. Indoor practice today. Recovery drills and stretch! Weight room will be open! All recovery stretching and drills. Introduce step ups on box and all hurdle drills including A drills. Legs in weight room. small hurdles and hurdles in gym. Run halls for recovery runs. Discuss season and upcoming meets.
D70P70 Wednesday 2/16/22 Practice on Track/Turf. 2:05pm-3:40pm. Weight room will be open! Coach Slingerland in Weight Room. PV tonight at MSHS. Extra running drills and technique as well as stretching throughout run. 2 x 300m. Hip drills into lunges forward and backward. Balance on single leg with running technique 11111 121212 123123123. Fast foot drill 1234 1234 and 123 123. Standard Warm up Perimeter, Ladder, 2 rows of cons due to wind, small hurdles.
D71P71 Thursday 2/17/22 Practice on Track/Turf. 2:05pm-3:50pm. Coach Slingerland throwers outside then in Weight Room. Standard Warm up Perimeter, Ladder, 2 rows of cones due to wind, small hurdles. Extra running drills and technique as well as stretching throughout run. 2 x 300m. 5 x 130m with wind at back. then 2 strides on turf with wind at back. Another set of drills, perimeter, WR!
D72P72 Friday 2/18/22 Practice 2:05pm-3:30pm. Reminder that Coach Dwyer will not be at practice! Coach Slingerland will be in the Weight room! Audrey Procedure, Don ran practice.
D73P73 Saturday 2/19/22 Practice on Track/Turf. 9:00am-10:30am. We have the gym as needed. Weight room will be open! Very windy and chilly outside. Don in WR upfront.
Standard Warm up Perimeter, Ladder, 2 rows of cones due to wind, small hurdles. Extra running drills and technique as well as stretching throughout run. 2 x 300m. 4 x100yd strides. Another set of drills, perimeter, WR!
D74P74 Monday 2/21/22 Practice on Track/Turf. 9:00am-10:30am. We have the gym as needed. Weight room will be open! Beautiful Day Outside! After warm up running, throwers throw outside then into weight room. Coach Cuzzo here. Emma and Huda hurdles on track.
Standard Warm up Perimeter, Ladder, 3 rows of cones, small hurdles. Extra running drills and technique as well as stretching throughout run. 2 x 300m. 3 x 400m at 78-80s for Carli and Paige (Taylor P 200m at 28-30. 4:00min run and recovery. Another 3 Repeats with Carli on 300m. Another set of drills, perimeter, WR!
D75P75 Tuesday 2/22/22 Practice on Track/Turf. 9:00am-10:30am. We have the gym as needed. Weight room will be open! No Giorlando, Markowitz or Cuzzo. Boys here to train.
Beautiful Day Outside, No Rain yet! After warm up running, throwers throw inside then into weight room. Kate, Emma hurdles on track. Huda and Lily Samuel IH hurdles after their cool down. Standard Warm up Perimeter, Ladder, 3 rows of cones, small hurdles. Extra running drills and technique as well as stretching throughout run. 123 strides and 12 strides.
2 x 300m. 4 x 130m. Starts for sprinters. Another set of drills, perimeter, WR!
D76P76 Wednesday 2/23/22 Practice on Track/Turf. 9:00am-10:30am. We have the gym as needed. Weight room will be open. After warm up running, throwers throw inside then into weight room. Kate, Emma hurdles on track. Huda, Anna Fedotov and Lily Samuel IH hurdles after entire team performed hurdle drills. 3 hurdle and back curve. Standard Warm up Perimeter, Ladder, 3 rows of cones, small hurdles. Extra running drills and technique as well as stretching throughout run. 123 strides and 12 strides. 2 x 300m. Starts for sprinters. 4 x 100m Starts for sprinters. Another set of drills, perimeter, WR!
D77P77 Thursday 2/24/22 Practice on Track/Turf. 9:00am-10:30am. We have the gym as needed. Weight room will be open! Very cold and breezy today. After warm up running, throwers throw inside then into weight room. Kate, Emma hurdles on track then inside gym. Huda, Anna Fedotov and Lily Samuel running and drills and then inside to hurdle. Standard Warm up Perimeter, Ladder, 2 rows of cones, small hurdles. Extra running drills and technique as well as stretching throughout run. 123 strides and 12 strides. 2 x 300m. Starts for sprinters. Worked spacing on 2nd cones and small hurdles to simulate acceleration, power phase, and speed phase. Another set of drills, perimeter, WR!
D78P78 Friday 2/25/22 Practice on Track/Turf. 9:00am-10:30am. We have the gym as needed. Weight room will be open!Miserable Outside today! Ice, Rain and Wind and kept all inside today! Warm up drills and stretch! Meet Preparation. Small hurdles set up in gym and all did Regular Hurdle Drills and we worked on starts! Run in halls for some distance and weight room open and throwers threw in Gym.
D79P79 Saturday 2/26/22 "The Long Island Elite Indoor Meet" Bus departs MSHS at 2:10pm
Practice will take place everyday immediately after school. As long as you have had an approved physical, you may train with us! If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice!
D80P80 Monday 2/28/22 Practice immediately after school on Track/Turf. 2:02 pm until about 3:55 pm. We have the gym as needed. Weight room will be open! This is a great opportunity to work on logging your food and logging your workouts! The more data that we have about what you do and what you don't do, the easier it will be to assess what needs to be done to become your best self!
Sunny, chilly and breezy outside. Coach Sling inside with throwers and then WR! Then EG covered WR. Most warmed up with perimeter then most on hurdle drills. Ladder, 2 rows of cones and small hurdles. 2x300m. Behind HS for 6 long uphills then 3 small downhills to teach body mechanics for hill running. Back on track for 3 x 200m. Cool down and WR legs! Speed between short hurdles 1 3 5 with small hurdle between for running between hurdles! Continue this idea tomorrow and work on IH hurdles!
D81P81 Tuesday 3/0/22 Practice immediately after school on Track/Turf. 2:02 pm until about 3:55 pm. We have the gym as needed. Weight room will be open! This is a great opportunity to work on logging your food and logging your workouts! The more data that we have about what you do and what you don't do, the easier it will be to assess what needs to be done to become your best self!
Cloudy, chilly, drizzle and breezy outside. Coach Sling inside with HJ, throwers and then WR! Then BD covered WR. Most warmed up with perimeter then most on hurdle drills. Ladder, 2 rows of cones and small hurdles. 2 x 300m. Complete Hurdle Drills. IH on back curve with runners completing 4x400m. Cool down and WR! KG continue with Speed between short hurdles 1 3 5 with small hurdle between for running between hurdles! KG looked great and fast. This seemed to work very well.
D82P82 Wednesday 3/2/22 Practice immediately after school on Track/Turf. 2:02 pm until about 3:55 pm. We have the gym as needed. Weight room will be open! This is a great opportunity to work on logging your food and logging your workouts! The more data that we have about what you do and what you don't do, the easier it will be to assess what needs to be done to become your best self!
Breezy outside but much nicer outside today. Coach Sling outside with HJ, throwers discus today steps on runway and jumping drills on own and then WR!Most warmed up with perimeter then most on hurdle drills. Ladder, 2 rows of cones and small hurdles. 2 x 200m. Complete Hurdle Drills. IH on start with first 3 hurdles with runners completing 4x200m. Cool down and WR! Again KG continue with Speed between short hurdles 1 3 5 with small hurdle between for running between hurdles! KG looked great and fast. This seemed to work very well.
D83P83 Thursday 3/3/22 Practice immediately after school on Track/Turf. 2:02 pm until about 3:55 pm. We have the gym as needed. Weight room will be open! This is a great opportunity to work on logging your food and logging your workouts! The more data that we have about what you do and what you don't do, the easier it will be to assess what needs to be done to become your best self!
Breezy and cold outside today. Coach Sling inside with HJ, throwers and then WR! Then I covered WR for Legs. Most warmed up with perimeter then most on hurdle drills. Ladder, 2 rows of cones and small hurdles. 2 x 300m. Complete Hurdle Drills. Behind HS 6-8 Long Hills with run/jog/walk the loop, the runners completing 4x200m with wind at back. Cool down and WR! Again KG continue with Speed between short hurdles 1 3 5 with small hurdle between for running between hurdles! KG looked great and fast. This seemed to work very well. Casey Schmitt stopped by.
D84P84 Friday 3/4/22 Practice immediately after school on Track/Turf. 2:02 pm until about 3:45 pm. We have the gym as needed. Weight room will be open! This is a great opportunity to work on logging your food and logging your workouts! The more data that we have about what you do and what you don't do, the easier it will be to assess what needs to be done to become your best self!
Breezy and very cold outside today. Coach Sling inside with HJ, throwers and then WR! Hurdlers also inside. Most warmed up with perimeter then most on hurdle drills. Ladder, 2 rows of cones and small hurdles. Running Drills and core outside. Complete Hurdle Drills inside. Charley Cuzzo stopped by.
D85P85 Monday 3/7/22 Practice immediately after school on Track/Turf. 2:02 pm until about 3:45 pm.
Congratulations Kate! State and Federation Champion!
We have the gym as needed. Weight room will be open! This is a great opportunity to work on logging your food and logging your workouts! The more data that we have about what you do and what you don't do, the easier it will be to assess what needs to be done to become your best self!
Breezy and a bit warmer outside today. Coach Sling outside with HJ, throwers discus today. EG WR then I covered! Then I covered WR for Legs. Most warmed up with perimeter then most on hurdle drills. Ladder, 2 rows of cones and small hurdles. 2 x 300m. Boys LAX warm up with drills . 12 123 strides. Complete Hurdle Drills. HH and IH on far side of track working two hurdles on Straight. Runners Behind HS 6-12 Long Hills with run/jog/walk the loop, the runners completing 4x200m when back. Cool down and WR legs! Again KG continue with Speed between short hurdles, breezy and work at 3pm like every Monday!
D86P86 Tuesday 3/8/22 Practice immediately after school on Track/Turf. 2:02 pm until about 3:45 pm.
Congratulations Kate! State and Federation Champion!
We have the gym as needed. Weight room will be open! This is a great opportunity to work on logging your food and logging your workouts! The more data that we have about what you do and what you don't do, the easier it will be to assess what needs to be done to become your best self!
Breezy and cold outside today. Coach Sling inside with HJ, throwers and then WR then I covered WR! Casey Schmitt worked with HJ. Then I covered WR. Most warmed up with perimeter then most on hurdle drills. Ladder, 2 rows of cones and small hurdles. 2 x 300m. Core and Running Drills on turf. 4x 90 sec run 90s rec. 4x100m strides on track Cool down and WR! KG ran with team today after taking pictures of signs. This seemed to work very well. Casey Schmitt stopped by.
D87P87 Wednesday 3/9/22 Practice immediately after school. 2:02 pm until about 3:40 pm.
Looks like nasty weather today and will probably be inside today!
We have the gym as needed. Weight room will be open! This is a great opportunity to work on logging your food and logging your workouts! The more data that we have about what you do and what you don't do, the easier it will be to assess what needs to be done to become your best self! NO KG absent from school! Rain/snow outside. Kept all inside gym and hallways for running. In gym, SP with Coach Sling, me hurdles, ladder and small hurdles set up. WR open. Coach Cuzzo showed up and we discussed training. ST coaches meeting.
D88P88 Thursday 3/10/22 Practice immediately after school. 2:02 pm until about 3:50 pm.
We have the gym as needed. Weight room will be open! This is a great opportunity to work on logging your food and logging your workouts! The more data that we have about what you do and what you don't do, the easier it will be to assess what needs to be done to become your best self!
Very nice outside today. Muddy by throwing area, Coach Sling inside with throwers and then WR then EG covered WR! Casey Schmitt stopped by at 3pm and Charley went over his running drills with the team. Most warmed up with perimeter then most on drills. Ladder, 3 rows of cones and small hurdles. 2 x 300m. Ankles and arms. CC worked on form and running drills. Cool Down and WR Legs today recover tomorrow.
D89P89 Friday 3/11/22 Practice immediately after school. 2:02 pm until about 3:40 pm.
Beautiful Day Today! We have the gym as needed. Weight room will be open! I will be leaving by 4pm today!
Very nice outside today. Coach Sling outside with throwers discus and then WR! Charley went over his running drills with the team. Technique Technique. Most warmed up with perimeter then most on drills. Ladder, 3 rows of cones and small hurdles. 6 x 300m between drilling with pushups etc between. Ankles and arms. CC worked on form and running drills. Cool Down and WR.
20-21 Girls Winter Track Google Class Code wuklmbe
2022 Girls Spring Track Google Class Code ayxeq4u
Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone drills 1 R and L. Repeat for all cones and go back to first cone. We will rotate field events with Coach Slingerland.
Running Workout-We will work on core and running technique between runs.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
D36P36 Tuesday 1/4/21 Practice on Track/Turf immediately after school. 2:05pm-3:45pm. Please remember your hat, gloves and layers to keep you warm! If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice!
Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Easy 10min-20min run. Perimeter, Track or Turf. Regular Hurdle Drills as Needed. Start with Ladder to prepare body for other skills and Techniques. Run through Small Hurdles then run through cone drills 1 R and L. Repeat for all cones and go back to first cone. We will rotate field events with Coach Slingerland.
Running Workout-We will work on core and running technique between runs.
For your cool down, run perimeter, turf or track. Finish with small hurdles and cones.
Introduce 12inch hurdles and box jumps.
LES MILLS CORE For Runners #02 32m (formerly called CXWORX)
Duration: 32 minutes Equipment: resistance band, weight plate Selected by: Dan Cohen
1. WARMUP
Chameleon performed by Rhododenron Valley made famous by Pnau
MOVES: Double Leg Lift, Crunch, Cross Crawl, Double Pulse Cross Crawl
2. STANDING STRENGTH 1
Rhythm Inside performed by Lily Moonbeam made famous by Calum Scott
MOVES: Pivot Woodchop, Side Lunge, Pivot Woodchop & Twist, A-Press
3. CORE STRENGTH 1
Innerbloom performed by The Hippie Hive made famous by RÜFÜS
MOVES: Extended Crunch Sequence, Bear Crawl, Hover, Moving Hover, Knee to Elbow, Flying Bear Crawl
4. STANDING STRENGTH 2
She Wants Me Dead performed by Rouleaux Rollers made famous by Cazzette & AronChupa feat. The High
MOVES: Triple Pulse Single-Leg Squat, Front Raise, Cobra Arms
5. CORE STRENGTH 2
Feel Your Love performed by The Best Of made famous by Flux Pavilion & NGHTMRE feat. Jamie Lewis
MOVES: Hover, Rolling Hover, Side Hover with Hip Lift, Bolt Sequence (Slow), Plank
6. STANDING STRENGTH 3
Touch performed by Waifer Thin made famous by KSHMR & Felix Snow feat. Madi
MOVES: Crescent Lunge wiuth Single Leg Squat, Side Leg Lift
7. CORE STRENGTH 3
Hey Baby performed by Peach Fuzz made famous by Diplo, Dimitri Vegas, Like Mike feat. Debs Daughter
MOVES: Bent Knee Hip Extension, Pulse, Horse Stance With Row
Body Pump #116
Duration: 51 minutes
Equipment: Barbell, Weight Plates, Step/Bench, Weight Plate
Presenters: Glen Ostergaard, Fiona Tamburrini, Ben Main, Marlon Woods, Denice Burr, Lunar Lu, Diana Archer Mills
1. WARM-UP
Otherside performed by Hardy Boi made famous by Jon Lemmon
Moves: Deadlift, Upright Row, High Pull, Deadrow, Clean Press, Squat, Lunge, Plate Clean Press, Plate Front Squat, Alt Backward-Stepping Lunge, Standing Overhead Shoulder Press
2. SQUATS
The Squat Song performed by Jumpin' Up made famous by MOTi BODYWORX
Moves: Squat, Mid Stance Squat, Triple Pulse Squat, Calf Raise, Wider Squat
3. CHEST
Whoppa performed by U Betta Believe made famous by Tinie Tempah feat. Sofia Reyes Farina
Moves: Chest Fly, Narrow Plate Press, Chest Press
4. BACK
Lacrimosa performed by Hello World made famous by Apashe
Moves: Wide Deadlift, Triple Deadrow, Plate Clean Press, Triple Squat, Plate Press, High Pull
5. TRICEPS
Too Far Gone performed by Unison Universal made famous by Lost Kings feat. Anna Clendening
Moves: Bench Tricep Pushup, Triple Pulse Pushup, Kneeling Tricep Kickback Row, Kneeling Overhead Tricep Extension, Standing Overhead Tricep Extension
6. BICEPS
As Good As It Gets performed by Posthumous Halloumi made famous by Leftrightcenter
Moves: Plate Curl, Mid-Range Triple Pulse, Bicep Plate Row
7. LUNGES
Dhol Life performed by EZ Breeze made famous by Wiwek feat. Suraj Suren
Moves: Plate Front Squat, Triple Pulse, Wide Plate Front Squat
8. SHOULDERS
Rari performed by Swimnaked made famous by Swimnaked
Moves: Standing Rear Deltoid Fly, Mountain Climber
9. CORE
Kadungdung performed by Space Marine made famous by Kuenta I Tambu
Moves: C-Crunch, Hold, Alt Single Leg Extension, Double Leg Extension, Plank, Plank Shoulder Tap, Plate Side Plank Rotation
10. COOLDOWN
My Oasis performed by Wonderworld made famous by Sam Smith feat. Burna Boy
Moves: Childs Pose, Cat Pose, Cow Pose, Seated Hurdler Stretch, Kneeling Hip Flexor Stretch, Standing Quadricep Stretch, Standing Shoulder Stretch
2021 Cross Country
2021 Cross Country Officially starts on Monday August 23, 2021
Varsity Cross Country Boys and Girls Practice Schedule as of 08/19/21
Be sure to check for any updates before leaving for practice!
Remember that you must have an approved physical by the start of official practices!
First Official Practice is Monday August 23rd at 8:00am! If you have your physical form completed by your personal physician, that paperwork needs to go to the high school nurse ASAP so that your physical can be approved and posted for the coaches! If in doubt email and/or call the High School ASAP!
Good Morning Team,
I will have paperwork, locks and lockers on the track/turf by 7:45AM! First come, first served! If it is raining at the start of practice, I will have paperwork in the HS Hallway by the weightroom for you to complete while getting your locker.
Be sure that you have your mask with you for entering the school building!
We will train in the rain today, so please have your rain gear!
I will have paperwork, locks and lockers on the track by 7:45AM! First come, first served!
D01P01 Monday 08/23/21 Practice 8:00am-10:00am
Mr. Reh will NOW meet with each individual team!
It was raining throughout practice, so we used baseball dugout for paperwork.
We trained throughout the rain, which was quite heavy at times.
Running Workout-100m, 200m, 2x2:30min, 2x400m. Lots of drills and technique.Goal is to create an outstanding workout plan/routine! Perfect Practice makes Perfect!
7:40am Set up for training. Speed Ladder, 6 inch small hurdles, 12 inch medium hurdles, regular hurdles.
7:45AM paperwork, locks and lockers on the track! Take care of any issues you may have.
7:45am-8:30am Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Ladder Drills (not set up today) , Small Hurdles, medium hurdles, Regular Hurdle Drills (not set up today) and Cone Drills.
8:30am-9:40am Muscular Activation, Strength, Conditioning, Balance and Coordination. Running Workout- includes Strides and drills. 123 starts, 12 starts, Sprint Form Drills, Russians, bounds, fast leg drills, Pacing Drills. 150 Accelerations (First 5 steps) (not today). Breathing - Run and Recover (not today)
9:40am-10:00am Cool Down includes The cool down for today was running on the turf barefooted. Rained throughout practice today! 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
D02P02 Tuesday 08/24/21 Practice 7:30am-10:00am. MSHS Track/Turf.
D02P03 Tuesday 08/24/21 Practice 5:00pm-6:30pm. MSHS Track/Turf.
If you did not complete Attendance Question from yesterday, DO IT NOW! Remember Paperwork! Please wear a wristwatch to practice for EVERY Training Session. Please bring plenty of WATER and TWO golf balls to practice. Any and all updates will be posted on website! Attendance Question. List the time that you arrived and departed practice during this training session in response to this question. Complete Google form to help you enhance your planning and training.
Practice Time Arrived:
Practice Time Departed:
Explanation if Tardy or Absent:
Goal is to create an outstanding workout plan/routine! Perfect Practice makes Perfect!
7:20am Set up for training. Speed Ladder, 6 inch small hurdles, 12 inch medium hurdles, regular hurdles.
7:25AM paperwork, locks and lockers on the track! Take care of any issues you may have.
7:30am-8:00am Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. You may warmup with running a perimeter to get you going. Ladder Drills, Small Hurdles, medium hurdles, Regular Hurdle Drills and Cone Drills.
8:00am-9:30am Running Workout and Drills. Muscular Activation, Strength, Conditioning, Balance and Coordination. Running Workout- includes Strides and drills. 123 starts, 12 starts, Sprint Form Drills, Russians, bounds, fast leg drills, Pacing Drills. 150 Accelerations (First 5 steps). Breathing - Run and Recover
9:30am-10:00am Cool Down Running a perimeter. Then completing strides barefooted running on the turf. You may run your drills barefooted. 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
Running Workout-2x800m, 6xUphills on side of school. at least one short and one long and 4 of your choice. Bleacher work A drill, calves, pushups, renegade rows, shoulder taps, shin work, lower abs on bleachers, cool down barefoot on turf.
D02P03 Tuesday 08/24/21 Practice 5:00pm-6:30pm. MSHS Track/Turf.
WarmUp-small hurdles, cone drills.
600m loop behind elementary school- 2 repeats. one before run one after.
Bikes encouraged for recovery.
Distance Run on Mount Sinai Power Lines 20-35min of running.
Cool Down-600m and back to track.
D03P04 Wednesday 08/25/21 Practice 7:30am-10:00am. MSHS Track/Turf.
Standard Warm up
Running Workout-400m-600m-800m. Then time differentiated running on track turf. 4 repeats for time of 3:00min or 2:30 or 2:00 or 90 s. Adjust recovery due to heat.
Finish up with arm back shoulder work. Glute and legs. Core and abs.
D04P05 Thursday 08/26/21 Practice 7:30am-10:00am. MSHS Track/Turf.
NO PM PRACTICE TONIGHT DUE TO THE EXTREME HEAT CONDITIONS TONIGHT!
Standard Warm up-Extra Stretch and Balance and muscular work.
Running Workout-2x300m, 2x150m's. 2sets of 5 One minute Run and Recover 40m-70m.
Adjust recovery due to heat.
Throughout practice - arm back shoulder work. Glute and legs. Core and abs.
D05P06 Friday 08/27/21 Practice 7:30am-10:00am. Track/Turf
Continued warm and humid.
Standard warm up with regular hurdle drills. Good mornings with abs and shoulder and back work before technique ladder, cones and 6 inch small hurdles.
Running workout - 4 x 300m or 200m 3:00min run and recovery. 123 and 12 drills with strides. Due to heat we had conversations about rules and procedures.
Walked for cool down.
D06P07 Saturday 08/28/21 Practice 7:30am-10:00am. Track/Turf
Rain stopped as practice was beginning.
Standard warm up with regular hurdle drills. Good mornings with abs and shoulder and back work before technique ladder, cones and 6 inch small hurdles. Shin exercises.
Running workout - 2 x 300m, 5x1000m repeats full recovery between.
Cool Down Walk, jog or drills.
D07P08 Monday 08/30/21 Practice 6:40am-10:30am. Sunken Meadow State Park
For Monday 8/30/21 Reminder: You must wear your mask in the school building as well as on the School Bus!
Bus departs promptly at 6:45AM to Sunken Meadow State Park. Be on bus and ready to go at 6:40AM.
Bring plenty of water and some food with you. I will have you text your rides when we leave Sunken Meadow and again when we are 20 minutes away from Mount Sinai High School. I plan to leave Sunken Meadow about 9:45AM and be back to Mount Sinai between 10:15AM and 10:30AM! You must have your approved physical in order to attend.
Very Important-If you have your cell phone with you on the bus, you will text me with present on the bus with you seat position. You must sit in the same seat on the way to sunken meadow and on the way back. If you do not have a phone, have the person next to you on the bus text me with your name and your position on the bus!
Procedures for bus trips
Seating chart, masks on and up, text coach on bus before depart for park and before coming home
Me double check bus attendance
Windows open
All should have gear, water and food.
SMSP discuss park and coaches expectations
Bathroom and boardwalk
Fence drills ankles/arms strides and drill high knees butt kick series
Overview of all aspects of the park and courses
Hill work power walk uphill technique down hill technique
Hips under shoulders back stride pattern
D08P09 Tuesday 09/02/21 7:30am-10:00am Track/Turf
Standard warm up
Lower leg exercises shins calves and extra stretching
123 and 12 starting drills RDLs
Running workout- 2x600m then parking lot hills
In parking lot uphill and downhill running technique
Then 4 repeats uphill on side of school short or long
600m then 4x200m working on good 150m.
Cool Down - include barefoot and backwards on turf as well as side motions and possible small hurdles with cone is 20 yards for speed.
D08P10 Tuesday 09/02/21 5:00pm-6:30pm Cathedral Pines
Standard Warm and explain the course then walk/jog the course then run on your own.
D08P09 Tuesday 08/31/21 Practice 7:30am-10:00am Track/Turf
D08P10 Tuesday 08/31/21 Practice 5:00pm-6:30pm Cathedral Pines. Allow at least 20 minutes to get to park. Try to leave your house about 4:35pm to arrive at 4:55pm. You will need to get there on your own. Please start preparing your own car pools with masks!
Drive straight up through the park until you get to the last stop sign, look straight and to the right and you will see the playground. Just past the playground you will see a gazebo and that is where we meet for practice and meets.
NP Wednesday 09/01/21 Teacher Conference Day NO PRACTICE TODAY!
Weather prediction is heavy rain, wind and late day thunderstorms. Enjoy your day as practice will resume tomorrow!
D9P11 Thursday 09/02/21 Teacher Conference Day Practice 5:00pm-6:30pm Track/Turf
Standard warm up added 3 12 inch hurdles in front of cones for high knees
Running workout 2x600m on track. Time on large grass field 30s 4.5 then 1:30min at 4 then recovery for 2:00min then 30s 4.5 then 1:30 4 2:00min Rex run, 30s 4.5 1:30min 4 and back to track for 4x 400m
Cool Down
D10P12 Friday 09/03/21 Practice 7:30am-10:00am Track/Turf
Cool and sunny outside today
Standard warm up
Extra stretch with strength and conditioning
Core abs legs glutes back Superman’s
Running workout 1x600m
Time run 20s 4.5 40s 4 60s Rec 1-3 repeat 4 times
Drills then 2 sets of 6x1:00min run and recover
3x400m
Cool down lower leg and back ex
D11P13 Saturday 09/04/21 Practice 7:30am-10:00am Track/Turf
Cool and sunny outside today
Standard warm up-Discuss lots of procedures and rules to follow with communication and growth.
Running workout 2x600m
Time run on track/turf 2 repetitions of 45s 4.5 2:00min 4 2:00min 4 Rec 1-3 then repeat 2 times behind school on hills.
Cool down Boys soccer game at 10am
D12P14 Monday 09/06/21 Practice 7:15am-9:00am Track/Turf
Cool and sunny outside today
Standard warm up-Track Order Gear by Wed
Running workout 2x600m
Time run on track/turf 3 repetitions of 60s 4.5 2:00min 4 2:00min 4 Rec 1-3s.
Cool down
D13P15 Tuesday 09/07/21 Practice 7:30am-10:00am Track/Turf
Cool and sunny outside today
Standard warm up-745am boys uniforms form EG classroom. Track Order Gear by Wed
Good Mornings and squats focus on pushing through the heels. Back and Arm Work with golf ball or LAX Balls.
Running workout 2x600m, Uphill work on the side of the school. Two short hills. Then 4-6 x long or whatever works for you. If hurting NO Hill work today. time 8-18 minutes.
Time run on track/turf 4 repetitions of 75s 4.5 2:00min 4 2:00min 4 Rec 1-3s. Total time about 22 minutes.
Cool down
D14P16 Wednesday 09/08/21 Practice 7:30am-10:00am Track/Turf
Standard warm up - include strides and drills, fast leg drills
Included plank variations core abs legs glutes arms back shoulders
Good mornings twists golf balls Lax balls
Running Workout - 2 x 800m. 1-2 sets of 4 x 300m run - 100m rec. total mile times were very good.
Cool Down - perimeter turf or drills
D15P17 Thursday 09/09/21 First Day of School! Practice immediately after school on Track/Turf. 2:05pm-3:30pm Looks like rain, please bring your rain gear and change of clothes. Good call ending early. Track Gods good and got workout in then downpours.
Standard warm up - include strides and drills, cone drills and small hurdles up front.
Student Athlete Leadership Program, Procedures.
Running Workout - 2 x 800m. 2 x 200m run - 100m rec.
D16P18 Friday 09/10/21 Practice immediately after school on Track/Turf. 2:05pm-3:30pm
Standard Warm Up Pre Meet Preparation strides and drills
Running workout 2x600m
Prepare for meet
D17P19 Sat 9/11/2021 Jim Smith Invitational @ Port Jefferson Sunken Meadow State Park Starts at 9:30 AM Bus departs at 7:30 AM, Be ready to go and on the bus by 7:25AM
Sunday-Make sure you get in an active recovery like walking, biking, working out body with light weights or core work!
D18P20 Monday 09/13/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills.
Standard Warm Up Pre Meet Preparation strides and drills
Discuss previous meet and upcoming meets.
Running workout 2x600m, 4x300m run- 100m recover.
Prepare for meet
D19P21 Tuesday 09/14/21 MEET TODAY! Please have all packed and ready to go!
Please sign up for specific races for Saturday Invitational! On Clipboard at practice!
All Dual Meet Bus times are scheduled for 3:45pm. Please be ready to go by 3:30pm! All meets will could start anywhere from about 4:50pm to 5:35pm!
Tue 9/14/2021 East Hampton @ Cathedral Pines
Standard Warmup, Race and Cool Down then 10-15 min run before we left park.
D20P22 Wednesday 09/15/21 Practice immediately after school on Track/Turf. 2:05pm-4:15pm. Start immediately on your warm up and drills.
Warm Up-Standard
Strides and Drills. All body weight exercises for upper body, lower body and core.
Running Workout-3x600m, 6x200m
Cool Down- Drills, perimeter
D21P23 Thursday 09/16/21 Practice 8:00am-9:30am on Track/Turf. Need to keep an eye on weather! Please dress for inclement weather! We will run in the rain! NO RAIN!
Standard warm up-Lunges, Good Mornings and squats focus on pushing through the heels. Back and Arm Work Motion with golf ball or LAX Balls. Cones on track today for better speed. Ladder and small cones on turf.
Running workout Time run on track/turf 2 sets of 90s (4.5) 2:00min (4.0) 2:00min (1.0-3.5) Rec Repeat. 11:00min time twice. Total time about 22 minutes.
Cool down-Drills, perimeter.
D22P24 Friday 09/17/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Raining outside.
Set up 2 lines of cones and small hurdles on track.
Standard Warm Up Pre Meet Preparation strides and drills. Discuss Meet Plans.
Running workout 2x600m, 2x200m.
Cool Down should include drills. Prepare for meet
D23P25 Sat 9/18/2021 Bob Pratt Invitational @ Smithtown Sunken Meadow State Park Starts at 9:00 AM Bus departs at 7:15 AM, Be ready to go and on the bus by 7:05AM
D24P26 Monday 09/20/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Meet Preparation Day! Start immediately on your warm up and drills.
Warm Up-Standard, Regular Hurdles, small hurdles, ladder, 3 rows of cones on turf.
Running Workout-Jog to 600m loop. 2x600m, pack running, On field 1:00 hard-2:00min pace-1:00min hard recover and repeat. Back to track for 4 x 300m run - 100m recovery.
Cool Down- Drills, perimeter
D25P27 Tuesday 09/21/21 MEET TODAY! Please have all packed and ready to go!
Please sign up for specific races for Saturday Invitational! On Clipboard at practice!
All Dual Meet Bus times are scheduled for 3:45pm. Please be ready to go by 3:30pm! All meets will could start anywhere from about 4:50pm to 5:35pm!
Tue 9/21/2021 Amityville @ Cathedral Pines
D26P28 Wednesday 09/22/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills.
Standard warmup-Perimeter, hurdle drills, ladder, cones, smalll hurdles.
Running workout- 2x600m, 8x400m 3:30 run and recover.
Cool down-cones, small hurdles, perimeter.
D27P29 Thursday 09/23/21 Practice 8:00am-9:30am on Track/Turf. Need to keep an eye on weather! Please dress for inclement weather! We will run in the rain! No rain, very windy!
Standard warmup-Perimeter, hurdle drills, ladder, 2 rows cones (wind), smalll hurdles.
Focus: Core, Abs, Legs, glutes, running drills on turf.
Running workout- 6x200m, All techniques, form and acceleration.
Cool down-cones, small hurdles, perimeter.
D28P30 Friday 09/24/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Need to keep an eye on weather! All cleared up and great weather. Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder, small hurdles and cones.
Standard Warm Up Pre Meet Preparation strides and drills. Discuss Meet Plans. 12 miles plus hills.
Running workout 2x600m, cones and small hurdles, 2x200m.
Cool Down should include drills. Perimeter, Prepare for meet
D29P31 Sat 9/25/2021 Suffolk Coaches Invitational @ Sunken Meadow State Park Starts at 9:00 AM Bus departs at 7:05 AM, Be ready to go and on the bus by 7:00AM
Beautiful Sunny day with high of 71 degrees. Try to get 12 miles in plus hills including cardiac.
D30P32 Monday 09/27/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Meet Preparation Day! Start immediately on your warm up and drills.
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder, small hurdles and 2 rows cones windy. extra stretch and running drills.
Standard Warm Up Pre Meet Preparation strides and drills. Discuss Meet Plans.
Running workout 2x600m pace, fast, pace then fast, pace, fast, 200m within 600m then 2x400m.
Cool Down should include drills. Perimeter, Prepare for meet
D31P33 Tuesday 09/28/21 MEET TODAY! Please have all packed and ready to go!
All Dual Meet Bus times are scheduled for 3:45pm. Please be ready to go by 3:30pm! All meets will could start anywhere from about 5:10pm to 5:35pm! Need to keep an eye on weather! Please dress for inclement weather! We will run in the rain!
Tue 9/28/2021 Islip @ Cathedral Pines
D32P34 Wednesday 09/29/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. I plan to start the running workouts at 2:40pm. Be sure to be warmed up and ready to go!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder, small hurdles and 2 rows cones Breezy.
Running workout 2x600m pace behind elementary, 2x uphill and 2 x downhills behind HS.
1600m on track.
Cool Down should include drills.
D33P35 Thursday 09/30/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. I plan to start the running workouts at 2:40pm. Be sure to be warmed up and ready to go!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder, small hurdles and 2 rows cones Breezy.
Running workout 2x300m on track, 2x uphill and 2 x downhills behind HS. Then Downhill into figure 8 45s hard - 90s good run - 45s hard. Recover and repeat. 1x400m on track.
Cool Down should include drills.
D34P36 Friday 10/1/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. I plan to start the running workouts at 2:40pm. Be sure to be warmed up and ready to go!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder, small hurdles and 2 rows cones Breezy.
Running workout All on Track/Turf 1x300m then 400m on track, 4 x100 yards Run and Recover with backwards, side to side and Karaoke, 10 pushups, 10 situps 2:00min Run and Recover. 3x 200m Run 200m Pace continuous. 2 x 400m.
Cool Down should include drills.
D35P37 Saturday 10/2/21 Practice 8:00am-9:30am on Track/Turf. I will have drills set up at 7:45am. Start immediately on your warm up and drills. I plan to start the running workouts ASAP. Be sure to be warmed up and ready to go!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder, small hurdles and 3 rows cones.
Running workout All on Track/Turf 4x400m (Fast, Recovery, Fast, Recovery) continuous, Walk Full Recovery and repeat going the other way. 2 x 400m.
Cool Down should include drills.
Please have your rain gear as weather is calling for rain! Meet Preparation Day! Start immediately on your warm up and drills. Always Have Layers with you!
D36P39 Monday 10/04/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Meet Preparation Day! Start immediately on your warm up and drills.
Lucked out No Rain for us at practice.
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder, small hurdles and 3 rows cones. Meet Preparation. Discuss meet and working. Sam Kaplan Savinos work. Strides and drills
Running workout All on Track/Turf 3x400m
Cool Down should include drills. Perimeter as needed.
D37P39 Tuesday 10/5/21 MEET TODAY! Please have all packed and ready to go!
All Dual Meet Bus times are scheduled for 3:45pm. Please be ready to go by 3:30pm! All meets will could start anywhere from about 5:30pm to 6:25pm! Need to keep an eye on weather! Please dress for inclement weather! We will run in the rain!
Tue 9/28/2021 Sayville @ Sunken Meadow
D38P40 Wednesday 10/06/21 Practice immediately after school on Track/Turf. 2:05pm-3:30pm. Start immediately on your warm up and drills. I plan to start the running workouts at 2:40pm. Be sure to be warmed up and ready to go!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder, small hurdles and 3 rows cones. Strides and drills
Running workout All on Track/Turf 400m-600m-800m-600m-400m
Cool Down should include drills. Perimeter as needed.
D39P41 Thursday 10/07/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. I plan to start the running workouts at 2:40pm. Be sure to be warmed up and ready to go!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder, small hurdles and 3 rows cones. Strides and drills
Running workout- 2x600m pace behind elementary, 4 x uphill and 4 x downhills behind HS. Running in a continuous loop.
Cool Down- should include drills. Perimeter as needed.
D40P42 Friday 10/08/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. I plan to start the running workouts at 2:40pm. Be sure to be warmed up and ready to go!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder, small hurdles and 3 rows cones. Strides and drills
Running workout- 2x600m pace behind elementary, 600m Loop. 4 x 400m run - 200m jog recover. Running in a continuous loops.
Cool Down- should include drills. Perimeter as needed.
D41P43 Sat 10/9/2021 Suffolk Officials Invitational @ Sunken Meadow State Park Starts at 10:00 AM Bus departs at 8:00 AM, Be ready to go and on the bus by 7:50AM
Plan to get in 15 miles today plus hills.
All competed well and ran PB. Will check on Mile Count on Monday!
D42P44 Monday 10/11/21 We will practice in the morning 8:00am-9:30am. There will be NO School Building access. Please have all your practice gear with you!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 3 rows cones. Strides and drills
Running workout- Meet and Championships Preparation! 400m-800m-400m. Work on Technique with second set of cones and small hurdles.
Cool Down- should include drills. Perimeter as needed.
D43P45 Tuesday 10/12/21 MEET TODAY! Please have all packed and ready to go!
All Dual Meet Bus times are scheduled for 3:45pm. Please be ready to go by 3:30pm! All meets will could start anywhere from about 5:00pm to 6:25pm!
Tue 10/12/2021 Miller Place @ Sunken Meadow
D44P46 Wednesday 10/13/21 Practice immediately after school on Track/Turf. 2:05pm-3:30pm. Start immediately on your warm up and drills. I will be absent from school. All will be posted here and Coach Slingerland will be holding practice. YOU ALL KNOW WHAT NEEDS TO BE DONE! Be sure to be warmed up and ready to go!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder, small hurdles and 3 rows cones. Strides and drills. Pack up with your teammates to get everything done.
Running workout- 3x600m pace behind elementary, 4 x uphill and 4 x downhills behind HS. Running in a continuous loop. 2x400m on Track.
Cool Down- should include drills. Perimeter as needed.
D45P47 Thursday 10/14/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! We have TWO Weeks to Work on getting your faster and stronger! Take advantage of this opportunity!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 3 rows cones. Strides and drills. Extra Stretch and Core Work!
Running workout- Meet and Championships Preparation! 400m-400m. Work on Technique with second set of cones and small hurdles.
Cool Down- should include drills. Perimeter as needed.
D46P48 Friday 10/15/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go!
We have TWO Weeks to Work on getting your faster and stronger! Take advantage of this opportunity! Pep Rally Information- At 1:00 p.m Varsity athletes will be excused and will meet in the gymnasium for attendance.
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 3 rows cones. Strides and drills. Extra Stretch and Core Work as needed!
Running workout- Meet and Championships Preparation! Conversation about Homecoming and Events. Behind Elementary School for 2 x 600m. 2nd one harder on first 5 steps and harder at finishing. Sandy Hill uphill continuous loop for 4 repetitions. Complete with hard 600m loop. Most ran their best 600m of the season.
Cool Down- should include drills. Perimeter as needed.
D47P49 Sat 10/16/2021 Practice Time 8:00am-9:30am. Bring your spikes!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 3 rows cones. Strides and drills. Extra Stretch and Core Work as needed!
Running workout- Meet and Championships Preparation! Conversation about Homecoming and Events. Extra stretch, strides and drills. Fast foot drills and line drills for hopping, tuck jumps. 2 x 600m. Spikes on, Very hard effort for 2x500m, 1x300m Full Recovery Between Each One!
Cool Down- should include drills. Perimeter as needed.
Possible Practice on Sunday 10/17/21 Practice Time TBD NO PRACTICE!
D48P50 Monday 10/18/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! Very Windy and Raining on and off and very chilly.
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 2 rows cones due to wind.
Running workout- 2 x 600m. Spikes on, Very hard effort for 5x200m.
Cool Down- should include drills. Perimeter as needed.
D49P51 Tuesday 10/19/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go!
Very Windy and Raining on and off and very chilly.
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 2 rows cones due to wind.
Running workout- 2 x 600m behind elementary school. Spikes on 5 x uphill and 5 x downhills behind HS. Running in a continuous loop.
Cool Down- should include drills. Perimeter as needed.
D50P52 Wednesday 10/20/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! Very Breezy and sunny today.
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 2 rows cones due to wind.
Running workout- 600m, 800m, 600m behind elementary school. Spikes on Track 4 x (300mRun-100mRec). Running in a continuous loop.
Cool Down- should include drills. Perimeter as needed.
D51P53 Thursday 10/20/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 3 rows cones.
Running workout- All on Track - 2 x 600m, Spikes on Track 500m - 500m - 400m - 400m All hard with full recovery. Running in a continuous loop.
Cool Down- should include drills. Perimeter as needed.
D52P54 Friday 10/22/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. I will be absent from school. All will be posted here and Coach Slingerland will be holding practice. YOU ALL KNOW WHAT NEEDS TO BE DONE! Be sure to be warmed up and ready to go!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder, small hurdles and 3 rows cones. Strides and drills. Pack up with your teammates to get everything done.
Running workout- 3x600m pace behind elementary, 4 x uphill and 4 x downhills behind HS. Running in a continuous loop. 2x400m on Track.
Cool Down- should include drills. Perimeter as needed.
D53P55 Sat 10/23/2021 NO Practice! Please use Saturday and Sunday to rest and rejuvenate your mind and body! You are prepared to perform your best. Be sure to stretch and do some light core work. You may go out for an easy run, walk, bike ride and do your drills and stretch!
D53P55 Monday 10/25/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go!
postponed Tuesday 10/26/21 Bus Departs at 11:00am. You will be dismissed from class at 10:50am.
Division Championships @ Sunken Meadow State Park
Tuesday, October 26th, 2021
Boys Championship Race 1:30 PM
Girls Championship Race 2:00 PM
Boys Team Qualifier Race 2:30 PM
Girls Team Qualifier Race 3:00 PM
Boys Individual Qualifier Race 3:30 PM
Girls Individual Qualifier Race 4:00 PM
D53P55 Monday 10/25/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go!
The chill is in the air! Please remember to layer up and always be prepared for possible rain!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 3 rows cones.
Running workout- All on Track - 4 x 600m, 4-6 x (300m Run-100m Rec) Running in a continuous loop on track.
Cool Down- should include drills. Perimeter as needed.
Tuesday 10/26/21 Division Championships Postponed to Thursday!
Postponed due to Inclement Weather! No Practice Today!
D54P56 Wednesday 10/27/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! The chill is in the air! Please remember to layer up and always be prepared for possible rain! Very Windy Today!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 1 rows cone due to wind. increasing and decreasing spacing.
Running workout- All on Track - 2 x 600m, 2 x 200m Run wind at backs for speed.
Cool Down- should include drills. Perimeter as needed.
D55P57 Thursday 10/28/21 Division Championships. Bus departs at 10:30am. Dismissed from class at 10:20am.
1:00 pm Boys Championship Race
1:30 pm Girls Championship Race
2:00 pm Boys Team Qualifier Race
2:30 pm Girls Team Qualifier Race
3:00 pm Boys Individual Qualifier Race
3:30 pm Girls Individual Qualifier Race
D56P58 Friday 10/29/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! Very cool and breezy outside. Extra stretch, drills and core. LAX Balls in hands, discuss pencils in hands.
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 2 rows cone due to wind.
Running workout- All on Track - 2 x 600m, Extra stretch, drills and core.
Cool Down- should include drills. Perimeter as needed.
D57P59 Sat 10/30/2021 Practice 7:20am-8:45am on track/turf! If inclement weather we have the HS gym as if needed! It looks like track gods will be good to us and we can practice outside today! Beautiful outside to get a great workout in.
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 3 rows cones. LAX Balls in hands!
Running workout- All on Track - 2 x 600m, Spikes on 2 x 400m very fast! 1 x 800m at race pace. 2 x 300m very fast also. Drills between with spikes on, on the track surface!
Cool Down- should include drills. Perimeter as needed.
D58P60 Monday 11/1/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! LAX Balls in hands and spikes ready to go as needed!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 2 rows cones due to windy conditions. LAX Balls in hands!
Running workout-On track 2 x 600m. Spikes on, run hills behind HS. Continuous 4 x uphills, Continuous 4 x downhills, another 4 x downhills faster to fire hydrant and recover to top of hill and repeat for the 4 repetitions.
Cool Down- should include drills. Perimeter as needed.
D59P61 Tuesday 11/2/2021 Election Day, Teacher Conference Day! Practice 2:15pm-3:45pm! Please confirm with your parents that you have rides to and from practice! LAX Balls in hands and spikes ready to go as needed!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 3 rows of 12 cones. LAX Balls in hands!
Running workout- Extra strides and running drills. All on Track - 3 x 600m, 4 x (300m Run-100m Rec) Running in a continuous loop on track.
Cool Down- should include drills. Perimeter as needed.
D60P62 Wednesday 11/3/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! Golf Balls in hands and spikes ready to go as needed!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 3 rows of 12 cones. LAX Balls in hands!
Running workout- Elementary School loop - Strides and Drills - 2 x 600m, 2 x 400m
Cool Down- should include drills. Perimeter as needed.
D61P63 Thursday 11/4/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! Golf Balls in hands and spikes ready to go as needed!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 3 rows of 12 cones. LAX Balls in hands!
Running workout- Extra strides and running drills. All on Track - 3 x 600m, 4 x (300m Run-100m Rec) Running in a continuous loop on track.
Cool Down- should include drills. Perimeter as needed.
D62P64 Friday 11/5/21 Dismissed from class at 10:25am for an 10:40am Bus!
Section XI Championship & State Qualifier Meet Sunken Meadow State Park
Friday, November 5th, 2021 Race Schedule
Revised Race Schedule We are B!
Boys Class A Race 1:00 PM
Boys Class B Race 1:30 PM
Boys Class C/D Race 2:00 PM
Girls Class A Race 2:30 PM
Girls Class C/D Race 3:00 PM
Girls Class B Race 3:30 PM
Boys Class A Race 1:30 PM
Boys Class B Race 2:00 PM
Boys Class C/D Race 2:30 PM
Girls Class A Race 3:00 PM
Girls Class C/D Race 3:30 PM
Girls Class B Race 4:00 PM
D63P65 Saturday 11/6/21 Practice on Track/Turf 7:25am-8:40am. Bundle up! It will be very cold outside! Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! Golf Balls in hands!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Turf-small hurdles and 3 rows of 12 cones. LAX Balls in hands!
Running workout- Extra strides and running drills on turf with 100 yard strides. All on Turf - Running in a continuous loop on turf for 8 minutes 1 2 3 and various running backwards etc.
Cool Down- should include drills. Perimeter as needed.
D64P66 Monday 11/8/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! Golf Balls in hands and spikes ready to go as needed!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 3 rows of 12 cones. Golf Balls in hands!
Running workout- Extra strides and running drills. Hill Technique Running behind High School - Elementary School 2 x 600m.
Cool Down- should include drills. Perimeter as needed.
D65P67 Tuesday 11/9/2021 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! Golf Balls in hands and spikes ready to go as needed!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 3 rows of 12 cones. Golf Balls in hands!
Running workout- Strides and running drills. Behind Elementary School - 3 x 600m Continuous Fast, Recovery Run, Fast. HS Hill Technique then Continuous 4 Uphills and 4 Downhills.
Cool Down- should include drills. Perimeter as needed.
D66P68 Wednesday 11/10/21 Practice immediately after school on Track/Turf. 2:05pm-3:40pm. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! Golf Balls in hands and spikes ready to go as needed!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 3 rows of 12 cones. Golf Balls in hands!
Running workout- Strides and running drills. Behind Elementary School - 2 x 600m, 4 x 600m (Run 400m Fast 200m Medium Recovery Run) Continuous for 2 then repeat opposite direction.
Cool Down- should include drills. Perimeter as needed.
D67P69 Thursday 11/11/21 Veteran's Day! No School! Practice Time 7:30am-8:45am. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! Golf Balls in hands and spikes ready to go as needed!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Track-small hurdles and 3 rows of 12 cones. Golf Balls in hands!
Running workout- Extra strides and running drills. Worked on Hill Technique behind HS Good 5 min loop, and Baseball Field - Elementary Loop 2 x 600m
Cool Down- should include drills. Perimeter as needed.
D68P70 Friday 11/12/21 State Meet! Travel to State Meet! Walked around and stretched while stopped for lunch. Met at course. Warm up stretch, walked from finish line back about 1200m. Athletes did strides and drills and ran the course. Bought shirts.
D69P71 Saturday 11/13/21 State Meet! Met at course at start and then drilled by the finish line. Warm up stretch then Athletes did strides and drills and warmed up on course. 2 x 600m to get ready!
D70P72 Monday 11/15/21 Practice immediately after school on Track/Turf. 2:05pm-4:30pm.
CCWT Combined with modifications. Paperwork, Google Classroom, Physical Confirmation! Start immediately on your warm up and drills. Be sure to be warmed up and ready to go!
Very Windy and very chilly.
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Turf-small hurdles and 2 rows cones due to wind.
Running workout- 2 x 600m or 400m or 200m. Extra Stretch and hip and glute work. Thowers Throw. Running drills and strides behind HS along with how to run uphills and technique. 5 x short uphills and 5 x downhills behind HS. Running in a continuous loop or recovery walk/jog. Cone Drills and Small hurdles. LJ TJ Steps. 2 x 150m
Cool Down- should include drills. Perimeter as needed.
D71P73 Tuesday 11/16/21 Practice immediately after school on Track/Turf. 2:05pm-4:15pm.
CCWT Combined with modifications. Paperwork, Google Classroom, Physical Confirmation! Start immediately on your warm up and drills. Be sure to be warmed up and ready to go!
Very Windy and very chilly.
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Turf-small hurdles and 2 rows cones due to wind.
Running workout- 2 x 600m or 400m or 200m. Extra Stretch and hip and glute work. Core and abs. Legs. High Jump, Thowers Throw. 4 x 130m Acc, 2 x 400m. Cone Drills and Small hurdles. LJ TJ Steps. More Hurdles!
Cool Down- should include drills. Perimeter as needed.
D72P74 Wednesday 11/17/21 Practice immediately after school on Track/Turf. 2:05pm-4:15pm. CCWT Combined with modifications. Paperwork, Google Classroom, Physical Confirmation! Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! Very Windy and very chilly.
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Turf-small hurdles and 2 rows cones due to Breeze. Much nicer today. Tomorrow should be great outside.
Running workout- Hurdlers Hurdle right up front! Started all on ladders with great technique. Small hurdles. Line hops and jumps front and back and side to side. Calves and Ankle exercises. High Jump Running drills and fast foot drills. 4 x 200m starting on the curve. Thowers Throw. LJ and TJ steps. 4 x 60 yards run and recover for breathing technique. Cone Drills and Small hurdles. More Hurdles!
Cool Down- should include drills. Perimeter as needed.
D73P75 Thursday 11/18/21 Practice immediately after school on Track/Turf. 2:05pm-4:15pm. CCWT Combined with modifications. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! Breezy but gorgeous outside. Field events galore. Opened pits for LJ TJ steps and jumps. Box drills onto HJ mats for technique and landing.
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Turf-small hurdles and 2 rows cones due to Breeze. Much nicer today. Great weather outside.
Running workout- Hurdlers Hurdle right up front! Started all on ladders with great technique. Small hurdles. Thowers Throw. LJ and TJ steps technique and jumps. 55mHH and 400IH hurdles and back curve. Cone Drills and Small hurdles. More Hurdles!
Cool Down- should include drills. Perimeter as needed.
Carli and Paige on own for 2 x 600m behind Elementary School. 2 x 600m for time behind high school for hill work. Extra cones and small hurdles.
D74P76 Friday 11/19/21 Practice immediately after school on Track/Turf. 2:05pm-3:45pm. CCWT Combined with modifications. Start immediately on your warm up and drills. Be sure to be warmed up and ready to go! Windy and cold outside!
Warm Up Immediately-Perimeter, hurdle drills, On Turf-Ladder. On Turf-small hurdles and 2 rows cones due to Breeze.
Running workout- Hurdlers Hurdle right up front! Started all on ladders with great technique. Extra running drills and strides. Extra stretching and core, abs, glutes, legs. Cone Drills and Small hurdles. More Hurdles! Finished all with 4 x run and recover for breathing technique.
Cool Down- should include drills. Perimeter as needed.
D75P77 Saturday 11/20/21 State Federation Meet! Shirts BR walked course. Standard Warm Up and Cool Down.
2021 Summer Training
Coach Dwyer's Website can easily be reached from google search "dwyerruns"
or https://www.quia.com/pages/dwyerruns.html
Coach Dwyer's Running Programs are designed for all participants regardless of your ability or popularity. Our objective is to produce lifelong learners of the sport and to improve everyone's overall health and fitness. It is expected that everyone that participates on this team be courteous, respectful, inclusive to all members, nice to each other and to always be a leader and do the right thing. TEAM-Together Everyone Achieves More!
Here is the information on the Training and Camps that I have going! Feel free to join and do what you can. If you are volunteering to help with the Camps, remember it is NOT about YOU, it is about servicing our campers. What you will see is that the more you help others and help with the instruction the more you end up learning and understanding!
Tuesday June 29th and Thursday July 1st.
Schedule for Training will work around the Track Camps.
4:00pm-4:10pm Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills.
4:15pm-4:30pm Easy 10min-15min run. Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers. We have many campers attending. It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
7:00pm-7:30pm Intervals for Early Season Pacing.
Tuesday 06-29-21 Explain how training and camps will work this summer.
Heat and Humidity precautions throughout the camp!
4:00pm-4:10pm Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills.
4:15pm-4:30pm Easy 10min-15min run. Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers. We have many campers attending. It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
Warm up with runners. Strides and drills then go over to throw. Come back for second session to workout with the running camps.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
Stretch in center circle. Partnered up with helpers. Ankles/Arms Series for warm up and cool down. Water Breaks every 6-9 minutes. Strides over blue dowels then small hurdles.
High Knees/Butt Kick Series. Races in Lane 100m. Introduction to handoffs and relay running around center circle. Then onto track for 4x100m relays. Good Starting position with 123 and 12 then strides. Good Starting position with 123 and 12 then strides.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
Stretch in center circle. Ankles/Arms Series for warm up and cool down. Water Breaks every 6-9 minutes. Introduce fence drills and sprint form drills. Work B's and C's on Fence then work on turf. High Knees/Butt Kick Series. Strides small hurdles. Introduce the concept of pacing and running the correct pace. Running Technique is crucial. Introduction to handoffs and relay running around center circle. Then onto track for 4x100m relays. Good Starting position with 123 and 12 then strides. Good Starting position with 123 and 12 then strides.
7:00pm-7:30pm Intervals for Early Season Pacing.
Ankles/Arms Series for warm up and cool down. Water Breaks every 6-9 minutes. Dynamic Stretching. High Knees/Butt Kick Series. 4x100m handoffs around track to stride it out and to cool down.
Thursday 07-01-21 Explain how training and camps will work this summer.
Heat and Humidity precautions throughout the camp! Today rain then thunder and lightning. Ended All at 6:58pm!
Raining until 3:30pm then cleared up until 7:15pm rain and needed to end at 6:58pm Thunder/Lightening!
4:00pm-4:10pm Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills.
4:15pm-4:30pm Easy 10min-15min run. Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles. Cone Drills 4 lines, 3steps, 4 steps, 5 steps and 6steps (all ready for campers). 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers. We have many campers attending. It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
Warm up with runners. Strides and drills then go over to throw. Come back for second session to workout with the running camps.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
Stretch in center circle. Partnered up with helpers. Ankles/Arms Series for warm up and cool down. Water Breaks every 6-9 minutes. Strides small hurdles. Cone Drills.
High Knees/Butt Kick Series. Races in Lane 100m. Introduction to handoffs and relay running around center circle. Then onto track for 4x100m relays. Good Starting position with 123 and 12 then strides. Good Starting position with 123 and 12 then strides. ARMS!
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
Stretch in center circle. Ankles/Arms Series for warm up and cool down. Water Breaks every 6-9 minutes. High Knees/Butt Kick Series. Strides small hurdles. Cone Drills.
Introduce the concept of pacing and running the correct pace. Running Technique is crucial. Introduction to handoffs and relay running around center circle. Then onto track for 4x100m relays. Good Starting position with 123 and 12 then strides. Good Starting position with 123 and 12 then strides. Bounding into strides, ARMS!
7:00pm-7:30pm Intervals for Early Season Pacing. THUNDER/LIGHTNING
Ankles/Arms Series for warm up and cool down.
Tuesday 07-06-21 Remind how training and camps will work this summer.
Heat and Humidity precautions throughout the camp! Today rain then thunder and lightning. Ended All at 6:50pm!
4:00pm-4:10pm Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills.
4:15pm-4:30pm Easy 10min-15min run. Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles. Cone Drills 4 lines, 3steps, 4 steps, 5 steps and 6steps (all ready for campers). 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers. We have many campers attending. It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
Warm up with runners. Cone Drills, small hurdles, Strides and drills then go over to throw. Opportunity to Come back for second session to workout with the running camps.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
Immediately start with Cone Drills and small hurdles! Ankles/Arms Series for warm up and cool down. Water Breaks every 6-9 minutes. 200m for pacing, 100m for racing.
High Knees/Butt Kick Series. Races in Lane 100m. Introduction to handoffs and relay running around center circle. Good Starting position with 123 and 12 then strides. Good Starting position with 123 and 12 then strides. ARMS!
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
Immediately start with Cone Drills and small hurdles! Ankles/Arms Series for warm up and cool down. Water Breaks every 6-9 minutes. High Knees/Butt Kick Series. Strides small hurdles. Cone Drills. Reinforce the concept of pacing and running the correct pace. Running Technique is crucial. Introduction to handoffs and relay running around center circle. Good Starting position with 123 and 12 then strides. Good Starting position with 123 and 12 then strides. Bounding into strides, ARMS! Ended Early 6:50pm Thunder/Lightning then heavy rains!
7:00pm-7:30pm Intervals for Early Season Pacing. THUNDER/LIGHTNING
Ankles/Arms Series for warm up and cool down.
Thursday 07-08-21 Remind how training and camps will work this summer.
Heat and Humidity precautions throughout the camp! Today On/off rain, thunder and lightning. Ended All at 7:00pm!
4:00pm-4:10pm Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills.
4:15pm-4:30pm Easy 10min-15min run. Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles. Cone Drills 4 lines, 3steps, 4 steps, 5 steps and 6steps (all ready for campers). 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers. We have many campers attending. It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
Warm up with runners. Cone Drills, small hurdles, Strides and drills then go over to throw. Opportunity to Come back for second session to workout with the running camps.
Throwers stay inside in gym to throw!
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
Started in Gym and then finished up outdoors. Ankles/Arms Series for warm up and cool down. Number running. High Knees/Butt Kick Series. Good Starting position with 123 and 12 then strides. Good Starting position with 123 and 12 then strides. Outside speed ladder, cone drills and small hurdles.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
Immediately start with Cone Drills and small hurdles! Ankles/Arms Series for warm up and cool down. High Knees/Butt Kick Series. Number running. Strides small hurdles. Jumping Drills over small hurdles. Sprint form drills. Lunges, Squats. Cone Drills. Reinforce the concept of pacing and running the correct pace. Running Technique is crucial. Good Starting position with 123 and 12 then strides. Good Starting position with 123 and 12 then strides. Outside speed ladder, cone drills and small hurdles. Thunder/Lightning then heavy rains!
7:00pm-7:30pm Intervals for Early Season Pacing. THUNDER/LIGHTNING
Ankles/Arms Series for warm up and cool down.
Tuesday 07-13-21 Set up at 3:50pm for Training and Camps! Small Hurdles, Speed Ladder and Cones set up for Cone drills. 3 lines, 3 steps, 4 steps and 3,4,5, and 5 in one long line.
Heat and Humidity precautions throughout the camp! Thunder/Lightning precautions.
4:00pm-4:10pm Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills.
4:15pm-4:30pm Easy 10min-15min run. Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers. We have many campers attending. It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
Warm up with runners. Strides and drills then go over to throw. Come back for second session to workout with the running camps.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
Some campers arrive as early as 4:50pm. Start on speed ladder and move directly to cone drills. Ankles/Arms Series for warm up and cool down. Water Breaks every 6-9 minutes. Strides small hurdles between races. High Knees/Butt Kick Series. Pacing for 200m then they ran 300m, 100m and 400m and small hurdles. Good Starting position with 123 and 12 then strides. Good Starting position with 123 and 12 then strides. Handoffs and relay running around center circle. Then onto track for 4x100m relays.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
Ankles/Arms Series for warm up and cool down. Water Breaks every 6-9 minutes. Right to fence stretches and drills and sprint form drills. Work B's and C's on Fence then work on turf. High Knees/Butt Kick Series. Strides small hurdles. Introduce the concept of pacing and running the correct pace. Running Technique is crucial. Good Starting position with 123 and 12 then strides. Good Starting position with 123 and 12 then strides. Pacing 200m, 300m, 100m, 400m. Small Hurdles and Cones.
7:00pm-7:30pm Intervals for Early Season Pacing. Misting outside.
Ankles/Arms Series for warm up and cool down. Dynamic Stretching. High Knees/Butt Kick Series. Running Workout 6 x 90s run - 2:00min Recovery! Stretch!
Thursday 07-15-21 Set up at 3:50pm for Training and Camps! Small Hurdles, Speed Ladder and Cones set up for Cone drills. 3 lines, 3 steps, 4 steps and 3,4,5, and 5 in one long line.
Heat and Humidity precautions throughout the camp! Thunder/Lightning precautions.
4:00pm-4:10pm Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills.
4:15pm-4:30pm Easy 10min-15min run. Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers. We have many campers attending. It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
Warm up with runners. Strides and drills then go over to throw. Come back for second session to workout with the running camps.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
Some campers arrive as early as 4:50pm. Start on speed ladder and move directly to cone drills. Ankles/Arms Series for warm up and cool down. Water Breaks every 6-9 minutes. Strides small hurdles between races. High Knees/Butt Kick Series. Pacing for 200m then they ran 300m, 100m and 400m and small hurdles. Good Starting position with 123 and 12 then strides. Racing 100m.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
Ankles/Arms Series for warm up and cool down. High Knees/Butt Kick Series. Water Breaks every 6-9 minutes. Right to sprint form drills. Strides small hurdles. Continue the concept of pacing and running the correct pace. Running Technique is crucial. Good Starting position with 123 and 12 then strides. Really work the arm aspect into running and racing. Pacing 200m, 300m, 100m, 400m. Small Hurdles and Cones.
7:00pm-7:30pm Intervals for Early Season Pacing. Misting outside.
Ankles/Arms Series for warm up and cool down. Dynamic Stretching. High Knees/Butt Kick Series. Running Workout 4 x parking lot uphill runs. 4 x 200m on track with good 150 to start! Stretch!
Tuesday 07-20-21 Set up at 3:50pm for Training and Camps! Small Hurdles, Speed Ladder and Cones set up for Cone drills. 3 lines, 3 steps, 4 steps and 3,4,5, and 5 in one long line.
Heat and Humidity precautions throughout the camp! Thunder/Lightning precautions.
4:00pm-4:10pm Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills.
4:15pm-4:30pm Easy 10min-15min run. Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers. We have many campers attending. It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
Added Shin and calf exercises. Y T W Egyptians etc.
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
Warm up with runners. Strides and drills then go over to throw. Come back for second session to workout with the running camps.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
Some campers arrive as early as 4:50pm. Start on speed ladder and move directly to cone drills and small hurdles. Ankles/Arms Series for warm up and cool down. Water Breaks every 6-9 minutes. Strides small hurdles between races. High Knees/Butt Kick Series. Running and Pacing throughout with drill in between. Pacing for 200m then they ran 300m, 100m, 400m, 600 with options and small hurdles. Good Starting position with 123 and 12 then strides. Racing 100m.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
Ankles/Arms Series for warm up and cool down. High Knees/Butt Kick Series. Water Breaks every 6-9 minutes. Running and Pacing throughout with drill in between. Good Starting position with 123 and 12 then strides. Cone drills and small hurdles. Sprint form drills on turf and on fence. Strides small hurdles. Continue the concept of pacing and running the correct pace. Running Technique is crucial. Really work the arm aspect into running and racing. Pacing 200m, 300m, 800m or 400, 400m. Small Hurdles and Cones.
7:00pm-7:30pm Intervals for Early Season Pacing. Misting outside.
Ankles/Arms Series for warm up and cool down. Dynamic Stretching. High Knees/Butt Kick Series. Running Workout 2 sets of 600m run or 2:30min then 300m or 65s. Cool down cone drills and small hurdles. Stretch!
Thursday 07-22-21 Set up at 3:50pm for Training and Camps! Small Hurdles, Speed Ladder and Cones set up for Cone drills. 3 lines, 3 steps, 4 steps (3,4) and 5 steps (3,4,5). Much less humidity today. Ran all a little harder!
4:00pm-4:10pm Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills.
4:15pm-4:30pm Easy 10min-15min run. Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers. We have many campers attending. It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
Added Shin and calf exercises in bleachers with push ups variations and planks. Y T W Egyptians etc. with push ups variations and planks.
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
Warm up with runners. Strides and drills then go over to throw. Welcome to Come back for second session to workout with the running camps.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
Some campers arrive as early as 4:50pm. Start on speed ladder and move directly to cone drills and small hurdles. Ankles/Arms Series for warm up and cool down. Water Breaks every 6-9 minutes. Strides small hurdles between races. High Knees/Butt Kick Series. Running and Pacing throughout with drill in between. Pacing for 200m then they ran 300m, 400, 800m or 400m, 100m, 200m with options and small hurdles. Good Starting position with 123 and 12 then strides. Racing 100m, 200m
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
Ankles/Arms Series for warm up and cool down. High Knees/Butt Kick Series. Water Breaks every 6-9 minutes. Running and Pacing throughout with drill in between. Started with cone drills and small hurdles. Good Starting position with 123 and 12 then strides. Strides small hurdles. Continue the concept of pacing and running the correct pace. Running Technique is crucial. Really work the arm aspect into running and racing. Pacing 200m, 300m, 400m, 1200m or 800m or 400, 200m. Small Hurdles and Cones.
7:00pm-7:30pm Intervals for Early Season Pacing. Misting outside.
Ankles/Arms Series for warm up and cool down. Dynamic Stretching. High Knees/Butt Kick Series. Running Workout 3 continuous laps of 300m run - 100m recovery. 3 x 200m, walk recovery. Cool down cone drills and small hurdles. Stretch!
Tuesday 07-27-21 Set up at 3:50pm for Training and Camps! Small Hurdles, Speed Ladder and Cones set up for Cone drills. 3 lines, 3 steps, 4 steps (3,4) and 5 steps (3,4,5). Much less humidity today. Ran all a little harder!
4:00pm-4:10pm Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills.
4:15pm-4:30pm Easy 10min-15min run. Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers. We have many campers attending. It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
Helpers on Attendance-Dwyer notes
Coach Dwyer's Website can easily be reached from google search "dwyerruns"
or https://www.quia.com/pages/dwyerruns.html
Coach Dwyer's Running Programs are designed for all participants regardless of your ability or popularity. Our objective is to produce lifelong learners of the sport and to improve everyone's overall health and fitness. It is expected that everyone that participates on this team be courteous, respectful, inclusive to all members, nice to each other and to always be a leader and do the right thing. TEAM-Together Everyone Achieves More!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
Warm up with runners. Strides and drills then go over to throw. Welcome to Come back for second session to workout with the running camps.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
Some campers arrive as early as 4:50pm. Start on speed ladder and move directly to cone drills and small hurdles. Ankles/Arms Series for warm up and cool down. Water Breaks every 6-9 minutes. Strides small hurdles between races. High Knees/Butt Kick Series. Running and Pacing throughout with drill in between. Pacing for 400m then they ran 200m, then 1000m or less, 100m with options and small hurdles. Good Starting position with 123 and 12 then strides. Added skipping and bounding. Jog, Bound, Run. Racing 100m.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
Ankles/Arms Series for warm up and cool down. High Knees/Butt Kick Series. Water Breaks every 6-9 minutes. Running and Pacing throughout with drill in between. Started with cone drills and small hurdles. Good Starting position with 123 and 12 then strides. Strides small hurdles. Continue the concept of pacing and running the correct pace. Running Technique is crucial. Really work the arm aspect into running and racing. Pacing 300m, 400m, 800m or 400m, 1200m or 800 or 400m or less. More drills today. Small Hurdles and Cones.
Added skipping and bounding. Jog, Bound, Run.
7:00pm-7:30pm Intervals for Early Season Pacing. Misting outside.
Ankles/Arms Series for warm up and cool down. Dynamic Stretching. High Knees/Butt Kick Series. Running Workout On Turf - Stride (Run) and recovery going back to line. 10 x 1:00min Run and Recover! Cool down cone drills and small hurdles. Stretch!
Thursday 07-29-21 Set up at 3:40pm for Training and Camps! Small Hurdles and Cones set up for Cone drills. 2 lines, 3 steps, 4 steps (3,4) Needed to double cones due to the wind and rain on its way! Cooler and breezy outside.
4:00pm-4:10pm Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills.
4:15pm-4:30pm Easy 10min-15min run. Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers. We have many campers attending. It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
Helpers on Attendance-Dwyer notes
Coach Dwyer's Website can easily be reached from google search "dwyerruns"
or https://www.quia.com/pages/dwyerruns.html
Coach Dwyer's Running Programs are designed for all participants regardless of your ability or popularity. Our objective is to produce lifelong learners of the sport and to improve everyone's overall health and fitness. It is expected that everyone that participates on this team be courteous, respectful, inclusive to all members, nice to each other and to always be a leader and do the right thing. TEAM-Together Everyone Achieves More!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
Warm up with runners. Strides and drills then go over to throw. Welcome to Come back for second session to workout with the running camps.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
Some campers arrive as early as 4:50pm. No speed ladder today and inclement weather on its way. Directly to cone drills and small hurdles. Ankles/Arms Series for warm up and cool down. Water Breaks every 6-9 minutes. High Knees/Butt Kick Series. Running and Pacing throughout with drill in between. Pacing for 200m then they ran 200m in lanes, then 1200m or less, 100m with options. Good Starting position with 123 and 12 then strides. Racing 100m. 4 repeats of run and recover 30m 40 seconds. Drizzle then heavy rain by 5:55pm.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
Needed to go inside gym due to heavy rain. Ankles/Arms Series for warm up and cool down. High Knees/Butt Kick Series. Water Breaks every 6-9 minutes. Running and Pacing throughout with drill in between number running and breathing. Fence drills with bleachers and lots of jumping and hoping and sprint form drills. Good Starting position with 123 and 12 then strides. Strides small hurdles. Continue the concept of pacing and running the correct pace. Running Technique is crucial. 6-9 repeats of run and recover across gym 40 seconds then 30 seconds.
7:00pm-7:30pm Intervals for Early Season Pacing. Inside the gym due to rain. Ended all at 7:05pm! Ankles/Arms Series for warm up and cool down. Dynamic Stretching. High Knees/Butt Kick Series.
Tuesday 08/03/21 Practice 5:00pm-7:00pm Here is the plan for tonight!
Goal is to create an outstanding workout plan/routine! Perfect Practice makes Perfect!
5:00pm-5:10pm Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
Flexible-some ran perimeter warm up.
5:10pm-5:30pm Ladder Drills, Small Hurdles. Regular Hurdle Drills and Cone Drills.
5:30pm-6:00pm Strides and drills. 123 starts, 12 starts, Sprint Form Drills (did not get to today), Pacing Drills. 150 Accelerations (First 5 steps). Breathing - Run and Recover (did not get to today)
6:00pm-6:30pm Running Workout-300m, 150, 150, 400-600-400-200, 2x400m.
6:30pm-7:00pm Cool Down Easy 10min-15min run. Perimeter, Track or Turf. 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
Thursday 08/05/21 Practice 5:00pm-7:00pm Here is the plan for tonight!
Started Regular Hurdles at 4:45pm Del Gandio, Silverstein and Strom.
Goal is to create an outstanding workout plan/routine! Perfect Practice makes Perfect!
5:00pm-5:10pm Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
Flexible-some ran perimeter warm up.
5:10pm-5:30pm Ladder Drills, Small Hurdles. Regular Hurdle Drills and Cone Drills.
5:30pm-6:00pm Strides and drills. 123 starts, 12 starts, Sprint Form Drills (did not get to today), Pacing Drills. 150 Accelerations (First 5 steps). Breathing - Run and Recover (did not get to today)
6:00pm-6:30pm Running Workout-Ran throughout practice today for pacing and endurance and breathing work. Running Drills completed between the runs. 300m, 800, 800, On Turf Run Hard for 30s-medium hard run for 2:00min then recovery run for 2:00min then repeat Run Hard for 30s-medium hard run for 2:00min then recovery. 400m, 2x200m.
6:30pm-7:00pm Cool Down Easy 10min-15min run. Perimeter, Track or Turf. 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
Tuesday 08/10/21 Practice 8:30am-10:00am There by 8:00am
Goal is to create an outstanding workout plan/routine! Perfect Practice makes Perfect!
8:15am Set up for training. Speed Ladder, 6 inch small hurdles, 12 inch medium hurdles, regular hurdles.
8:30am-9:00am Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Ladder Drills, Small Hurdles, medium hurdles, Regular Hurdle Drills and Cone Drills.
9:00am-9:50am Running Workout- includes Strides and drills. (123 starts, 12 starts) not today, Sprint Form Drills, Pacing Drills. 150 Accelerations (First 5 steps). Breathing - Run and Recover. here are the runs-800m, 300m. Run and Recovery 5x45s (40m), 2x150's. Run and Recovery 5x60s (70m)
9:50am-10:00am Cool Down includes 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
Thursday 08/12/21 Practice 8:30am-10:00am There by 8:00am
Goal is to create an outstanding workout plan/routine! Perfect Practice makes Perfect!
8:15am Set up for training. Speed Ladder, 6 inch small hurdles, 12 inch medium hurdles, regular hurdles.
8:30am-9:00am Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Ladder Drills, Small Hurdles, medium hurdles, Regular Hurdle Drills and Cone Drills.
9:00am-9:50am Running Workout- includes Strides and drills. (123 starts, 12 starts) not today, Sprint Form Drills, Added fast leg drills (1234, 123123) Pacing Drills. 150 Accelerations (First 5 steps). Breathing - Run and Recover. here are the runs-300m, 2x150's. On Grass Field-45s hard-2:00min good run-90s recovery run/jog/walk repeat and back for water on turf. Very very hot - lots of stretching, core work, hips and glutes, balance and abs in all directions.
9:50am-10:00am Cool Down includes 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
10:15 meeting with Carli and parents relating to the college process.
Tuesday 08/17/21 Practice 8:00am-10:00am There by 7:55am
Tuesday 08/17/21 Day 49 of Training! 49 days of training, what have you done?
"No one ever attains success by simply doing what is required of him." - Charles Kendall Adams Last HS physicals are on Thursday August 19th 9am!
Reminder: Practice on Tuesday 08/17 and Thursday 08/19 8:00AM-10:00AM on Track/Turf!
Coach Slingerland throwers 8am also! Please pass the work to your throwing friends!
Goal is to create an outstanding workout plan/routine! Perfect Practice makes Perfect!
7:55am Set up for training. Speed Ladder, 6 inch small hurdles, 12 inch medium hurdles, regular hurdles.
8:00am-8:30am Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Ladder Drills, Small Hurdles, medium hurdles, Regular Hurdle Drills and Cone Drills.
8:30am-9:40am Running Workout- includes Strides and drills. 123 starts, 12 starts, Sprint Form Drills, Adding Russians, bounds, fast leg drills, Pacing Drills. 150 Accelerations (First 5 steps). Breathing - Run and Recover
9:40am-10:00am Cool Down includes 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
Running Workout with drills in between-2x300m, 4x400m, 1x800m, 2x150m Acc. did not get to sprint form drills or running drills on 123 and 12 starts, hurdles and cones.
Thursday 08/19/21 Practice 8:00am-10:00am There by 7:55am
"No one ever attains success by simply doing what is required of him." - Charles Kendall Adams Last HS physicals are on Thursday August 19th 9am!
Reminder: Practice on Tuesday 08/17 and Thursday 08/19 8:00AM-10:00AM on Track/Turf!
Coach Slingerland throwers 8am also! Please pass the work to your throwing friends!
Goal is to create an outstanding workout plan/routine! Perfect Practice makes Perfect!
7:55am Set up for training. Speed Ladder, 6 inch small hurdles, 12 inch medium hurdles, regular hurdles.
8:00am-8:30am Meet on Track/Turf. Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Ladder Drills, Small Hurdles, medium hurdles, Regular Hurdle Drills and Cone Drills.
8:30am-9:40am Running Workout- includes Strides and drills. 123 starts, 12 starts, Sprint Form Drills, Adding Russians, bounds, fast leg drills, Pacing Drills. 150 Accelerations (First 5 steps). Breathing - Run and Recover
9:40am-10:00am Cool Down includes 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series.
Running Workout with drills in between-2x400m, 1x600m, 1x800m. Did all sprint form drills and running drills on 123 and 12 starts, hurdles and cones. Also worked legs, core and glute attivation!
2020-2021 Spring Track
Monday 04-26-21 ST Day 1 2:00pm-4:30pm BD DS Track/Turf
Procedures for team. Paperwork. Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Very windy, recommended to warm up around the school.
Small hurdles set up on track. 2 lines of cones for cone drills on track. 4steps, 5steps. EG Cones on Turf. Lots of technique hips under and drive arms. Ankles/Arms Dynamic Stretch. High Knees butt kick series. On Turf, glute activation. Bear Crawls, planks, abs, core. Forward and backward Lunges. One legged squats. Starting position 123 and 12 into strides. Balance on one foot into running position. 1, 12, 123, 1234. 2 x100m small hurdles. 1R1L-1R1L cones. 2 x100m small hurdles. 200m for pace. Throwers Throw. EG Cone Drills. Running Workout- On Track 2-6x300m(or 200m). HJ drills-back arches, 3 steps scissors, steps. Walkers work on walking. Hurdlers and runners hurdling drills.
More drills and repeat. Dynamic stretch and cool down perimeter and/or small hurdles.
Tuesday 04-27-21 ST Day 2 2:00pm-4:30pm BD DS Track/Turf
Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. High Knees butt kick series. On Turf, stretch, calves and shin Ex. Inner and outer thighs, Quad hammies, glute activation series, planks, abs, core. .
EG cone drills on turf. 1R1L for three rows and back to first. Small hurdles on turf. Walkers technique. Turf run 3 x 30s on 30s rec. 2 x 100small hurdles. 2x200m for pacing. Throwers Throw. On turf one minute run and recover 4 repeats to introduce. Then 4 more continues repeats. Then 6 more continuous repeats. EG PV. Hurdles and LJ TJ steps.
Dynamic stretch and cool down perimeter and/or small hurdles.
Wednesday 04-28-21 ST Day 3 2:00pm-4:30pm BD DS Track/Turf
Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. High Knees butt kick series.
EG cone drills on turf. 1R1L for three rows and back to first. Small hurdles on turf. Walkers technique. Then they walked workout. DS HJ after cone drills then Sam took over when Throwers went to throw. On Track-Walkers 2x200m or 100m. Runners ran intervals.
2x300m, 3x400m then all hurdle technique. LJ TJ PV. Mike EG PV. Hurdles and LJ TJ steps. Hurdlers on turf with foam hurdle.
Dynamic stretch and cool down perimeter and/or small hurdles.
Thursday 04-29-21 ST Day 4 2:00pm-3:40pm BD DS Track/Turf
Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. High Knees butt kick series. Extra Stretch on Turf.
EG cone drills on turf. 2R2L for three rows and back to first. Small hurdles on turf. Introduction to sprint form drills walking and skipping. Bounding. Throwers throw, Starting 123 whistles. F and B Lunges, side to side squats. push pull wrist get away. Stand up to get away from attacker. 2x200m, 3x150 accelerations. Easy Recovery day. Threat of thunder showers. DelGandio first two hurdles. Dynamic stretch and cool down perimeter and/or small hurdles.
Friday 04-30-21 ST Day 5 2:00pm-4:00pm BD DS Track/Turf Heavy winds outside.
Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. Extra Fence drills and stretch on fence with team. B's and C's Drills on Fence then A B C drills on turf. High Knees butt kick series. Handoffs on turf with the team. Throwers Throw hurdlers hurdle HJ with Sam K. Heavy Wind and started to rain out.
EG cone drills on turf. 2R2L for three rows and back to first. Small hurdles on turf.
Quick cool down, cones and done by 3:50pm!
Saturday 05-01-21 ST Day 6 8:00am-10:00am BD DS SK EG MK Track/Turf
Cool and very breezy. Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. Handoffs immediately after warm up. 4x100m exchanges for about 6-7 handoffs each. PV EG MK. Throwers Throw with DS, High Jump with SK, Small hurdles and EG cone drills on turf. 2R2L for three rows and back to first. Small hurdles on turf. I took all else for hurdle drills and hurdle technique on turf and on track 400IH first 2 hurdles. Walkers Walk Technique. Quick cool down!
Sunday 05-02-21 ST Day 7 8:00am-9:00am Boys LAX Game 10am. BD SK DS church Track/Turf. Beautiful morning! Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. Small hurdles set up in lane 6 - do twice. High knees, butt kick progression. Skipping and Bounding Technique with TJ technique. All hurdle drills-then hurdlers hurdle 3 for IH #8,9,10. LJ TJ steps and technique. Throwers throw, distance run perimeter. Cool Down and stretch. All done by 9:15am.
Monday 05-03-21 ST Day 8 2:00pm-4:30pm BD DS Track/Turf
Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. 3 x small hurdles on track in lane 6. KD 100m HH in lane 5. High Knees butt kick series. EG cone drills on turf. 1R1L for three rows and back to first. 1 x 150 Acceleration then 1 x 400m time trial. Throwers Throw hurdlers hurdle. I had LJ TJ steps and technique. Then I worked Handoffs with various groups.
Sam K had Boys HJ and then Kyra did after LJ TJ.
Distance perimeter and/or 4 x 200m. Stretch. Started to drizzle.
Tuesday 05-04-21 ST Day 9 2:00pm-3:45pm BD DS SK Track/Turf Boys scrimmage PJHS
Meet Preparation Day. G LAX game at 4pm. Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. 3-4 x small hurdles on track in lane 6. KD 100m HH in lane 5. High Knees butt kick series. 3 x 150 Acceleration and then set up relay team. Meet Preparation. Throwers Throw hurdlers hurdle. LJ TJ steps and technique. Then I worked Handoffs with various groups. Sam K LJ TJ.
Cool down, hand offs and done.
Wednesday 05-05-21 ST Day 10 2:00pm-3:40pm BD DS SK Rain out meet moved to Thursday. Kept all inside hallways and gym. Meet Preparation Day. Warm Up Stretch. Fence Drills and fence stretches on walls. Ankles/Arms Dynamic Stretch. 3-4 x small hurdles in gym. High Knees butt kick series. 12 123 starting position. Lunges FB side to side. Extra stretch. Sprint form drills ABC skipping and running. Arm motion and technique. Also into strides. Throwers Throw hurdlers hurdle techniques and drills. Sam K helped with hurdles and drills. Completed 3:45pm.
Thursday 05-06-21 ST Day 11 Meet at EHHS 2:10 Bus to EHHS BD DS
Friday 05-07-21 ST Day 12 2:00pm-3:50pm BD DS Track/Turf
Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. 3 x small hurdles on track in lane 6. EG cone drills on turf. 1R1L for three rows and back to first. Throwers Throw hurdlers hurdle. Sam K HJ. Small hurdles cool down.
Saturday 05-05-21 ST Day 13 8:00am-10:00am BD DS SK Boys 8:30am EG MK Track/Turf
Cool but nice out. Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. Small Hurdles on Track do 2 times. Cone drill on track 4 steps 5 steps 6 steps. 1R1L 2 x small hurdles 4 step cones. repeat 5 step cones repeat 6 step cones then go back to 4 step cones. 1x200m, 1x150m Acc. LJ TJ with Sam. Walkers 200m, 200m, 400m. Runners 3x400m. Throwers Throw with DS. I took all else for hurdle drills and hurdle technique and on track 400IH Last 3 hurdles. small hurdles cool down.
Full body conditioning and core, legs, abs, back, stretch.
Monday 05-10-21 ST Day 14 BD DS SK boys away. Home Meet against MP set up immediately after school. They arrived late. All competed very well! Small hurdles set up in lane 6.
Tuesday 05-11-21 ST Day 15 2:05pm-3:45pm We stayed around with Field Events until about 4:15pm. GLAX game on turf at 3:30pm NHS at night. BD DS Track/Turf
Anyone hurting to trainer! Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. 3 x small hurdles on track in lane 6. On Turf, extra stretch, core, abs, legs, back, arms. 3x200m on track, 40-45s. EG cone drills on turf behind nets. Only two rows, 2R2L for two rows and back to first. Throwers Throw hurdlers hurdle. Sam K HJ. Me LJ TJ Small hurdles cool down.
Wednesday 05-12-21 ST Day 16 2:05pm-4:15pm We stayed around with Field Events until about 4:30pm. BD DS Track/Turf SK HJ then LJ TJ Anyone hurting to trainer! Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6. On Turf, EG cone drills three rows. 1R1L for the three rows and back to first set. SK HJ then LJ TJ Throwers Throw hurdlers hurdle drills then first 3 hurdles in Lane 5 for 150's 2-6 of them. Race Walkers 2x300m. Then run with runners. 1x150m, 1x400m, 3x150m. Small hurdles distance small hurdles cool down.
Thursday 05-13-21 ST Day 17 2:05pm-4:15pm BD DS Track/Turf SK worked boys hurdlers and starts. Anyone hurting to trainer! Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6. Turf Conditioning for all with extra stretching between all core, abs, legs, glutes, chest back exercises. On Turf, EG cone drills three rows. 1R1L for the three rows and back to first set. Throwers Throw hurdlers hurdle drills then first 3 hurdles in Lane 5 for HH. Some perimeter walk or run. Very easy on running today and NO intervals to add in recovery. Small hurdles distance small hurdles cool down.
Friday 05-14-21 ST Day 18 2:05pm-3:45pm Stayed until 4:15 Field events. BD DS Track/Turf SK worked HJ today. Very warm today, emphasize nutrition and water. Anyone hurting to trainer! Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6. On Turf, EG cone drills three rows. 1R1L for the three rows and back to first set. 4x100m handoffs for all! About 7-10 100's. Throwers Throw hurdlers hurdle drills then first 5 hurdles in Lane 5 for HH. 400IH on back curve. Some perimeter walk or run. Very easy on running today and NO intervals to add in recovery. Small hurdles distance small hurdles cool down.
Saturday 05-15-21 ST Day 19 7:45am-9:15am Stayed until 9:30am Field events. BD DS Track/Turf SK worked LJ TJ today. Boys came in at 8:30am today. Very warm today, emphasize nutrition and water. Anyone hurting to trainer! Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. Warm Up with core, abs, legs, glutes and extra stretch. 4 x small hurdles on track in lane 6. All events take place immediately.
Hurdle drills, throwers throw. LJ TJ. Walkers technique and drills then two laps of Race Walk the straight away and jog the curves. IH worked repeats of the last 3 hurdles for technique. Later in practice On Turf, EG cone drills three rows. 1R1L for the three rows and back to first set. 4x100m handoffs for all! About 7-10 100's. Throwers Throw hurdlers hurdle drills then first 5 hurdles in Lane 5 for HH. 400IH on back curve. Some perimeter walk or run. Very easy on running today and NO intervals to add in recovery. Small hurdles distance small hurdles cool down.
Monday 05-17-21 ST Day 20 2:05pm-4:15pm Stayed until 4:30pm Boys meet. Field events. BD DS Track/Turf SK worked LJ TJ HJ today. Very warm today, emphasize nutrition and water. Anyone hurting to trainer! Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6. All events take place immediately. Hurdle drills for all. 400IH first three hurdles, 3-6 reps, then last 3 hurdles 2-4 reps. Runners and walkers 4-6 x 150's. Walkers finish with 2x200m. Starts for sprinters then hand offs. Later in practice On Turf, EG cone drills three rows. 1R1L for the three rows and back to first set. Some perimeter walk or run. Very easy on running today. Small hurdles distance small hurdles cool down.
Tuesday 05-18-21 ST Day 21 2:05pm-4:15pm Stayed until 4:30pm. Middle school meet SWR 4:15pm. Field events. BD DS Track/Turf SK worked LJ TJ HJ today. Very warm today, emphasize nutrition and water. Anyone hurting to trainer! Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6. Discuss TEAM and letters of recommendation! All events take place immediately. Hurdle drills. Kate D 100HH first three-five hurdles. Runners 4-6 x 150's, 50's or 200's. 400, 800m. Starts for sprinters then hand offs. Later in practice On Turf, EG cone drills three rows. 1R1L for the three rows and back to first set. Some perimeter walk or run. Very easy on running today. Small hurdles distance small hurdles cool down.
Wednesday 05-19-21 ST Day 22 2:05pm-3:45pm Stayed until 4:15pm. Girls VLAX 4:30pm. Field events. BD DS Track/Turf SK worked LJ TJ HJ today. Very warm today, emphasize nutrition and water. Anyone hurting to trainer! Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6. Discuss TEAM and school policies! NO is important! Very easy today to prepare for meet. All events take place immediately. Hurdle drills. Emma V 100HH first three hurdles. No intervals today. Just drills. Starts for sprinters then hand offs. Later in practice On Turf, EG cone drills three rows. 1R1L for the three rows and back to first set. Some perimeter walk or run. Very easy on running today. Small hurdles distance small hurdles cool down.
Thursday 05-20-21 ST Day 23 Home meet versus Islip. BD DS SK meet set-up
Very warm today, emphasize nutrition and water. Anyone hurting to trainer! Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6.
Friday 05-21-21 ST Day 24 2:05pm-3:45pm Stayed until 4:00pm. Boys meet away. Junior Prom. Field events. BD DS Track/Turf SK worked LJ TJ HJ today. Very warm today, emphasize nutrition and water. Anyone hurting to trainer! Warm Up Stretch. On turf for team core, glutes and abs. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6. Discuss TEAM and school policies! NO is important! Very easy today to recover from meet. All events take place immediately. Hurdle drills. Running intervals Katie C 3x300m, 3x200m intervals today. Some perimeter walk or run. Very easy on running today. Small hurdles distance small hurdles cool down.
Sunday 05-23-21 ST Day 25 Steeple Fest Plus at PJHS BD DS
Monday 05-24-21 ST Day 26 2:05pm-3:45pm Stayed until 4:10pm. Meet Preparation. Discus end of season meets and championships. Character! Field events. BD DS Track/Turf SK worked LJ TJ HJ today. Very nice out today, same weather tomorrow.
Anyone hurting to trainer! Warm Up Stretch. On turf for stretch and discussion. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6. Discuss TEAM and school policies! Very easy today for meet preparation. All events take place immediately. Hurdle drills. Handoffs and relays! Very easy on running today. Small hurdles distance small hurdles cool down.
Tuesday 05-25-21 ST Day 27 Home Meet Sayville BD DS SK small hurdles set up.
Wednesday 05-26-21 ST Day 28 2:05pm-3:45pm Stayed until 4:00pm. Recovery Day. Discus end of season meets and championships. BD DS Track/Turf SK Yankee Game Very nice out today. Anyone hurting to trainer! Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6 Small Hurdles. On turf for stretch and discussion. Total Core, Abs, legs, glutes. Great Workout with small hurdles in between. On Turf, strides and drills. Number starts 123, 12 strides. Hurdle drills. Handoffs and relays! Very easy on running today. Small hurdles distance small hurdles cool down.
Thursday 05-27-21 ST Day 29 2:05pm-4:15pm Recovery Day. BD DS Track/Turf SK Yankee Game. Very nice out today. Anyone hurting to trainer! Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6 Small Hurdles. On turf for stretch and discussion. On Turf, strides and drills. Number starts 123, 12 strides. Add one foot alternate high knee with good running form. 1, 12, 123, 1234, 12345 and back down. Hurdle drills. Running workout: 100HH up and down ladder 6 hurdles. 400IH 3 hurdles on straight away. 4-6 repeats. Runners and walkers 300-200-100 or 200-150-100 or 100-70-40 2 to 3 sets. Throwers throw, no LJ TJ or HJ today. Good Cool Down run. Small hurdles distance small hurdles cool down.
Friday 05-28-21 ST Day 30 2:05pm-3:45pm Boys meet at 3:00pm. BD DS Track/Turf SK Anyone hurting to trainer! Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6 Small Hurdles. Start immediately and get to work with distance run and field events. Hurdle drills. Hurdlers drills, throwers throw, HJ SK me LJ TJ. Very easy on running today. Small hurdles distance small hurdles cool down.
Saturday 05-29-21 NO PRACTICE-Heavy Rain and Wind is heading this way!
Monday 05-31-21 Memorial Day-Enjoy your day with your family!
Tuesday 06-01-21 Practice 2:05pm-4:15pm. Start on Track/Turf
Tuesday 06-01-21 ST Day 31 2:05pm-4:15pm Boys LAX game 3:30pm. BD DS Track/Turf SK HJ LJ TJ. Very nice out today. Anyone hurting to trainer! Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6 Small Hurdles. Go right to come drills as LAX game today. Running workout: 3x200m, 3x150Acc. Throwers throw, starts, hurdle drills LJ TJ HJ today. Walkers technique 2x200m, runners then 2x400m to lock onto pace. Good Cool Down run. Small hurdles distance small hurdles cool down.
Wednesday 06-02-21 ST Day 32 2:05pm-3:45pm BD DS Track/Turf SK Very nice out today. Anyone hurting to trainer! Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6 Small Hurdles. Go right to come drills. 2R-2L on all three lines and back to first. 1R-1L minimum. Throwers throw, starts, hurdle drills I took LJ TJ today. Pop up drills, steps and some jumps. Walkers technique . Good Cool Down run. Small hurdles distance small hurdles cool down.
Thursday 06-03-21 ST Day 33 Meet at Amityville
Friday 06-04-21 ST Day 34 2:05pm-3:45pm BD DS Track/Turf SK Very nice out today. Anyone hurting to trainer! Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6 Small Hurdles. Go right to cone drills. 2R-2L on all three lines and back to first. 1R-1L minimum. 4x150's.
Throwers throw, starts, hurdle drills. LJ TJ today. Good Cool Down run. Small hurdles distance small hurdles cool down.
Saturday 06-05-21 ST Day 35 7:30am-9:00am 11a, seeding meeting at Newfield HS. BD DS SK Montauk Very nice out today. SAT day! Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. High knees, butt kick series. 4 x small hurdles on track in lane 6. 4-12 inch to begin. Small Hurdles. My Cone drills on track. 1R-1L on all three lines and back to first. 1R-1L minimum. Throwers throw, hurdle drills. IH first 2 hurdles and last 2 hurdles. First 150 last 150 repeat then then 2x first 150. Finish with 2x150's with no hurdles. Runners 4x200m 2 sets of small hurdles, then 2 x 150's. Walkers technique then 4x200m race walk then 4 laps walk straightaways and jog curves . Good Cool Down run. Small hurdles distance small hurdles cool down.
Monday 06-07-21 ST Day 36 2:05pm-4:00am middle school track meet BD DS SK late staff meeting. Very warm and humid today. Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. High knees, butt kick series. 4 x small hurdles on track in lane 6. Cone drills on turf. 1R-1L on all three lines and back to first. 1R-1L minimum. Throwers throw, hurdle drills. 4x100m relay work handoffs ASAP. Runners 200m handoffs 4-7 reps. Walkers technique then 4 laps walk straightaways and jog curves . Good Cool Down run. Small hurdles distance small hurdles cool down.
Tuesday 06-08-21 ST Day 37 2:05pm-3:45am Meet Preparation. BD DS SK HJ Ava. Very warm and humid today. Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. High knees, butt kick series. 4 x small hurdles on track in lane 6. Cone drills on turf. 1R-1L on all three lines and back to first. 1R-1L minimum. Throwers throw, hurdle drills. Relays work handoffs ASAP. Runners very easy today. Walkers Technique.
Good Cool Down run. Small hurdles distance small hurdles cool down.
Wednesday 06-09-21 ST Day 38 Division 3 Meet at East Islip High School. Bus 2:10pm
Thursday 06-10-21 ST Day 39 2:05pm-3:45am stayed until 4:00pm. Post Meet Technique and drills including starts and form . BD DS SK LJ starts. Boys are all done! Nice outside today and much cooler. Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6. Starts and small hurdles. Del Gandio hurdles 1, 3, 5 with 12 inch hurdles numbers 2 and 4. Cone drills on track 2 rows. No boys. 1R-1L on all two lines and back to first. 1R-1L minimum. No Throwers today, hurdle drills for all. Runners 1x200m, 2-3x 150s. Lots of starts out of blocks with small hurdles. NO Walkers today. Good Cool Down run. Small hurdles distance small hurdles cool down.
Friday 06-11-21 ST Day 40 2:05pm-3:45am stayed until 4:00pm. Post Meet Technique and drills including starts and form . BD DS SK. Boys are all done! Nice outside today and much cooler. Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. High Knees, Butt Kick series. 4 x small hurdles on track in lane 6. Cone drills on track 3 rows. No boys. 1R-1L on all two lines and back to first. 1R-1L minimum. No Throwers today, hurdle drills for all. Lots of starts out of blocks on Straightaway. DelGandio-good start for 25m then arms and leg speed for 25m. Overspeed training.
400m runners-starts into overspeed work for about 50m. about 6 repetitions. Distance Runners 4x400m, then all 2-3x 150s. NO Walkers today. Good Cool Down run. Small hurdles distance small hurdles cool down.
Saturday 06-12-21 ST Day 41 7:30am-9:00am stayed until 9:20am. Post Meet Technique and drills including starts and form . BD DS SK. Boys are all done! Nice outside today and much cooler. 63 degrees out. Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. High Knees, Butt Kick series. 4 x small hurdles on track in lane 6. 12 inch hurdles for hips under. Team stretching and balance work. Starting position for strides 123 12. Do Cone drills on track 3 rows for cool down today with 12 inch hurdles. No boys. 1R-1L on all two lines and back to first. 1R-1L minimum. No Throwers today. With starting blocks-400IH 2x150m then 2x200m with first three hurdles. 400 2x150m then 2x200m Distance Runners 4x200m. NO Walkers today. Good Cool Down run. Small hurdles distance small hurdles cool down.
Monday 06-15-21 ST Day 42 2:05pm-3:45am stayed until 4:20pm. Cleaned up shed and covered jumping pits. Technique and drills including starts and form . BD DS SK. Boys are all done! Nice outside today and much cooler. Rained a little in the middle of practice.
Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6. Cone drills on track 3 rows. No boys. 1R-1L on all 3 lines and back to first. 1R-1L minimum. No Throwers today, hurdle drills for all. Lots of starts out of blocks on Straightaway. DelGandio-good start for 5 hurdles then 4 3 2 1. Then 6x40m sprints with full recovery. Chandrika IH first 5 hurdles then 4 3 2. All out full recovery. Cool down with small hurdles. Franks was not feeling well, all out 200m after small hurdles and cones. Sister is NFW. Hughes, Reynolds and Strom 4x200m all out full recovery. Sheiffeles 400m-600m-400m-200m. Cool down with small hurdles and cones.
Dugan Walkered today. Good warm up and cool down on small hurdles and cones then Walk technique. 2 laps of 300m walk 100m recovery, then 2 laps walk straights and recovery on curves. Good Cool Down run. Small hurdles distance small hurdles cool down.
Tuesday 06-16-21 ST Day 42 2:05pm-3:45pm Technique and drills including starts and form . BD DS SK. Boys are all done! Nice outside today, sunny and warmer.
Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6. 4 12 inch hurdles at beginning. Cone drills on track 3 rows. No boys. 1R-1L on all 3 lines and back to first. 1R-1L minimum. No Throwers today, hurdle drills for all. Extra technique for all on turf. Strides and drills. High Knees, butt kick series. starting position 12 strides and 123 strides. one leg balance with switching. 4x100m handoffs for 2 rounds and 2 rounds of 2x200m for distance runners. Cool down with small hurdles. Franks was not feeling well, all out 200m after small hurdles and cones. Cool down with small hurdles and cones.
NO Dugan Work today. Small hurdles distance small hurdles cool down.
Wednesday 06-17-21 ST Day 43 2:05pm-3:30pm Technique and drills including starts and form. BD DS SK. Boys are all done! Nice outside today, sunny and warmer.
Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. 4 x small hurdles on track in lane 6. Cone drills on track 3 rows. No boys. 1R-1L on all 3 lines and back to first. 1R-1L minimum. No Throwers today, hurdle drills for all. Meet Preparation. Starts as needed. Strides and drills. Cool down with small hurdles. Cool down with small hurdles and cones.
Thursday 06-18-21 ST Day 44 County Meet at Commack High School
2020-2021 Cross Country
Monday 03-01-21 CC Day 1 2:05pm-4:00pm BD DS Track/Turf Hills parking lot
Procedures for team. Paperwork. Warm Up Stretch. Ankles/Arms Dynamic Stretch.
Strides and Drills. Starting position 123 and 12 into strides.
Sprint Form Drills A B C
Running and Drilling throughout practice. 6 inch hurdles for 100yd strides.
400m-200m-400m-200m-400m.
2 x small hill repeats 4 x long hill repeats
4 times 100 yard strides using 6 inch hurdles. 200m run.
Distance for Warm Up and Cool Down.
Tuesday 03-02-21 CC Day 2 2:05pm-3:30pm BD DS Track/Turf Run behind school.
Very Very Cold and Windy! Procedures for team. Paperwork. DS SP in gym until 2:30pm.
Warm Up Stretch. Fence Drills. Perimeter warm up. Small hurdles set up on turf.
Behind HS for drills and workout. Ankles/Arms Dynamic Stretch. High Knees, Butt Kicks Sequence. Strides and Drills.
Starting position 123 and 12 into strides. Between wings for running up steep hill.
Short and Long Hill runs behind wings on driven path. Uphill and Downhill technique.
Small hurdles and perimeter cool down. Completed by 3:30 do to wind.
Wednesday 03-03-21 CC Day 3 2:05pm-4:00pm BD DS Track/Turf
Procedures for team. Paperwork. Warm Up Stretch. Fence Drills and fence stretches. Some Perimeter warm up. Small hurdles set up on turf. DS SP in gym until 2:30pm.
Ankles/Arms Dynamic Stretch. High Knees, Butt Kicks Sequence. Strides and Drills.
Pacing work with 4x400m. On turf, planks series, crunch series, toe touches, extra stretch, leg and glute exercises, standups. 6 inch Small hurdles strides and 12 inch large hurdle drills. Good running technique 4x200m cool down with small hurdles and/or perimeter.
Thursday 03-04-21 CC Day 4 2:05pm-4:00pm BD DS Track/Turf
Procedures for team. Paperwork. Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Small hurdles set up on turf. DS SP in gym until 2:30pm.
Ankles/Arms Dynamic Stretch.
Entire team 30 inch hurdle drills. lead leg trail leg over under work.
4-12 inch 14-6 inch hurdles strides to work technique. Then remove 12 inch hurdles. Then adjust spacing to work elongation than close for speed.
Very Windy so go behind HS. Strides and Drills.
Starting position 123 and 12 into strides. Between wings for running up steep hill.
Running workout - On grassy hills and wings. 2:00min run - 1:00min rec - 2:00min run - 1:00min rec - 2:00min run. More drills and repeat. Dynamic stretch and cool down perimeter and/or small hurdles.
Friday 03-05-21 CC Day 5 2:05pm-3:30pm BD DS Track/Turf
Procedures for team. Paperwork. Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Small hurdles set up on turf. DS SP in gym until 2:30pm.
Ankles/Arms Dynamic Stretch. 14-6 inch hurdles strides to work technique.
Strides and Drills. High Knees, Butt Kicks Sequence. Starting position 123 and 12 into strides. 2 x 400m for evaluation. All looked very strong and fast. Running workout - Sandy Hill Hilltop East Gate Vidoni Loop Repeat 3-6 times for 9 min to about 17 min. Dynamic stretch and cool down perimeter and/or small hurdles.
Saturday 03-06-21 CC Day 6 9:00am-10:15am BD DS Track/Turf
Procedures for team. Paperwork. Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Small hurdles set up on turf.
Ankles/Arms Dynamic Stretch. 14-6 inch hurdles strides to work technique.
Strides and Drills. High Knees, Butt Kicks Sequence. Running Workout- Up and Down ladder 400m-600m-800m-600m-400m. 4 x 300m run - 100m rec continuous. 4000m Running Intervals just like 4K for meet. Dynamic stretch and cool down perimeter and/or small hurdles.
Sunday 03-07-21 CC Day 7 9:00am-10:15am BD Track/Turf DS Church
Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Small hurdles set up on turf. Cone Drills with increase and decrease in spacing. (with small yellow cones) Ankles/Arms Dynamic Stretch. 8-12 inch hurdles into 14-6 inch hurdles strides to work technique. Double leg hop. Single step high knees into strides for small hurdles.
Strides and Drills. High Knees, Butt Kicks Sequence. Running Workout- On Large field 2 x 3:00m run on open field to simulate meet. Then on track 2 x 400m run. Dynamic stretch and cool down perimeter and/or small hurdles.
Monday 03-08-21 CC All activities canceled due to covid spike in HS!
Tuesday 03-09-21 CC All activities canceled due to covid spike in HS!
Wednesday 03-10-21 CC All activities canceled due to covid spike in HS!
Thursday 03-11-21 CC All activities canceled due to covid spike in HS!
Friday 03-12-21 CC All activities canceled due to covid spike in HS!
Saturday 03-13-21 CC Day 8 9:00am-10:30am BD DS Track/Turf
Procedures for team. Paperwork. Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Small hurdles set up on turf. Along with small yellow cones for cone drills increase and decrease stride length. Ankles/Arms Dynamic Stretch. 2x400m on windy track for pacing. Then small hurdles and cone drills. 6-12 inch hurdles into 14-6 inch hurdles strides to work technique. Then just 14-6 inch hurdles strides to work technique. Running Workout- Behind HS to work uphill and down hill running. 3 sets of 2:00min level 2 then 30s level 3 then 30s level 1 repeat for 3 continuous sets for 9:00min total time. Then 4 repeats of the loop uphill sid downhill fast rec and repeat. Dynamic stretch and cool down perimeter and/or small hurdles.
Sunday 03-14-21 CC Day 9 9:00am-10:30am BD Track/Turf DS Church
Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Small hurdles set up on turf. Too windy to set up Cone Drills. Ankles/Arms Dynamic Stretch. 1x400m for pace. 14-6 inch hurdles strides to work technique. Bleacher work for balance and strength A drills. Running Workout- On Large field 3 x 3:00m run 3:00min rec on open field to simulate meet. Then on track 1 x 800m run. Dynamic stretch and cool down perimeter and/or small hurdles.
Monday 03-15-21 CC Day 10 2:05pm-3:40pm BD Track/Turf DS Late Wife Hospital
Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Very Very Windy and cold NO Small hurdles or Cone Drills. Ankles/Arms Dynamic Stretch. In front of Bleachers for 1 2 3 whistle start. Running Workout- On Large field 2 x Perimeter about 800m then 2 x 2:00min 2:00min rec on 1 x 90s, 1x 400m on track open field to simulate meet. Dynamic stretch and cool down perimeter.
Tuesday 03-16-21 CC Day 11 2:05pm-3:40pm BD Track/Turf DS SP in Gym then track
Meet Preparation! Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. Small hurdles set up on turf. Along with small yellow cones for cone drills increase and decrease stride length. Lots of technique, High Knees butt kick series. Running Workout- On Track 400m-600m-400m 4x200m Dynamic stretch and cool down perimeter.
Wednesday 03-17-21 CC Day 12 2:30pm Bus to Belmont Lake State Park. vs Islip
Thursday 03-18-21 CC Day 13 2:05pm-3:30pm BD DS SP in Gym
Pouring Rain, Kept all inside today in gym before VB Game until 3:15pm and then distance in hallway. Warm Up Stretch. Discuss meet and training. Ankles/Arms Dynamic Stretch. Small hurdles set up along with cones for cone drills. Run and circle the gym. Lots of technique, High Knees butt kick series. Sprint form drills start 123.
Friday 03-19-21 CC Day 14 2:05pm-3:30pm BD DS SP in Gym
Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Small hurdles set up on track. Too windy to set up Cone Drills. Ankles/Arms Dynamic Stretch. 1x400m for pace. High knees, but kick series. 14-6 inch hurdles strides to work technique. Running Workout- On Large field 3 x 2:30min run 2:30min rec on open field to simulate meet. Then on track 2-3 x 400m run. Dynamic stretch and cool down perimeter and/or small hurdles.
Saturday 03-20-21 Practice will be held at cathedral pines in middle island 9:00am-10:30am. Please get together with your teammates to carpool if possible. We will meet at the starting line by the playground and campsite 1 at 9:00am. Please plan to leave your house at about 8:40am as it takes 15-20 to get there.
Saturday 03-20-21 CC Day 15 9:00am-10:30am Cathedral Pines BD DS
Warm Up Stretch. Fence Drills and fence stretches. Ankles/Arms Dynamic Stretch. High knees, but kick series. Discuss Course and what should be looked at when getting ready for new course. Start and Finish and what you need to do while running course. Straight Line distances. Jog the course and point at strategic concepts as we go along. 40 minutes then run the course to get a feel for it. Stretch before going home. Rest on Sunday. Walk or Bike. No running.
Sunday 03-21-21 CC Rest from running. You may walk/bike etc.
Monday 03-22-21 CC Day 16 2:05pm-3:30pm (3:55pm) BD Track/Turf DS SP outside
Meet Preparation! Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. Small hurdles set up on turf. Along with small yellow cones for cone drills increase and decrease stride length. Lots of technique, High Knees butt kick series. Running Workout- On Track 400m then On Large field 3 x 2:30min run 2:30min rec on open field to simulate meet. Back on track 400m run. Dynamic stretch and cool down perimeter.
Tuesday 03-23-21 CC Day 17 2:50pm Bus to Cathedral Pines. vs Miller Place
Wednesday 03-24-21 CC Day 18 2:05pm-3:45pm (3:55pm) BD Track/Turf DS SP outside.
Then Steps for LJ TJ. Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. Small hurdles set up on track. Lots of technique, 123 starts with strides. Spent a lot of time on turf stretching, corework, balance, abs, legs.
High Knees butt kick series. Running Workout- On Track 3x400m with small hurdles in between. Dynamic stretch and cool down perimeter.
Thursday 03-25-21 CC Day 19 2:05pm-3:55pm BD Track/Turf DS SP outside.
Then Steps for LJ TJ. Beautiful day for track workout! Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. Small hurdles set up on track. 3 lines of cones for cone drills on track. Lots of technique hips under and drive arms. Worked in hurdles and cones for warm up and cool down. High Knees butt kick series. Running Workout- On Track 5x400m 3:00min Run and Recover. 5x400m 3:30min Run and Recover. All ran very well and last one was very fast. Dynamic stretch and cool down perimeter.
Friday 03-26-21 CC Day 20 2:05pm-3:45pm BD Track/Turf DS SP outside.
Beautiful day for track recovery! Very Windy and Mild out. Warm Up Stretch. Fence Drills and fence stretches. 1-2 Perimeter warm up. Ankles/Arms Dynamic Stretch. High Knees butt kick series. Small hurdles set up on track. 2 lines of cones for cone drills on track. Lots of technique hips under and drive arms. Worked on hurdles and cones for warm up and cool down. High Knees butt kick series. Running Workout- Recovery day with lots of stretching, core, legs and balance work. On Track 1x800m More cones and small hurdles. 1x400m. Hurdle Drills for hurdlers. Dynamic stretch and cool down perimeter.
Saturday 03-27-21 CC Day 21 9:00am-10:30am BD Track/Turf DS SP outside. Steps LJ TJ towards the end of practice. Regular Hurdle hurdle drill at the beginning of practice, boys soccer game at 10am. Beautiful day for track recovery! Mild out with slight breeze. Warm Up Stretch. Fence Drills and fence stretches. 1-1.5 Perimeter warm up. Ankles/Arms Dynamic Stretch. High Knees butt kick series. Small hurdles set up on track. 2 lines of cones for cone drills on track. Lots of technique hips under and drive arms. Worked on hurdles and cones for warm up and cool down. High Knees butt kick series. Running Workout- Recovery day 3-5x600m loop behind elementary field. Dynamic stretch and cool down perimeter
Monday 03-29-21 CC Day 22 9:00am-10:30am BD Track/Turf DS SP outside
Very Windy and Cold outside. Meet Preparation! Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. Extra stretch on turf with glute activation. Starting position lunges and 123 and 12 starting position with strides. High Knees butt kick series. Running Workout- On Track 400m then On Large field 3 x 2:00min. Dynamic stretch and cool down perimeter.
Tuesday 03-30-21 CC Day 23 Meet at 8:15am for 8:30am Bus to East Hampton HS
Boys vs EH Pierson, SI, SH Girls vs EH Pierson, SH
Wednesday 03-31-21 CC Day 23 9:00am-10:30am BD Track/Turf DS SP outside. Nice outside today. Small hurdles set up on turf. 4 lines of cones for cone drills on turf. Last line increase and decrease distance. 4steps, 5steps and 5.5 steps and increase decrease on cones. Lots of technique hips under and drive arms.Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up, Boys ran Vidoni to Remsen Ct warm up. Ankles/Arms Dynamic Stretch. Extra stretch on turf with glute activation. Bear crawls and various push ups. Starting position lunges and 123 and 12 starting position with strides. High Knees butt kick series. Running Workout- On Track 4x400m 4:00min total time run and recover. Dynamic stretch and cool down perimeter.
Thursday 04-01-21 CC Forecast for heavy rain/wind. No practice today!
Wednesday 03-31-21 CC Day 24 9:00am-10:00am BD Track/Turf DS SP outside. Very Cold outside today. 30F Real Feel is 22F. Small hurdles set up on track. 2 lines of cones for cone drills on track. 4steps, 5steps. Lots of technique hips under and drive arms.
Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. High Knees butt kick series. 2 x100m small hurdles. 1R1L-1R1L cones. Running Workout- On Track 6-8x(100m small hurdles into 400m into 1R1L cones). 18min-23min total time. Dynamic stretch and cool down. Most very tired! Great workout today.
Saturday 04-03-21 CC No practice today! Enjoy your day off!
Monday 04-05-21 CC Day 25 2:05pm-3:55pm BD Track/Turf DS SP outside. Nice outside but very breezy. Small hurdles set up on track. 2 lines of cones for cone drills on track. 4steps, 5steps. Lots of technique hips under and drive arms.
Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. Stretch Core Abs Bear crawls on turf. 2 x100m small hurdles. 1R1L-1R1L cones. Running Workout- On Turf 4 x 1:00min run and recover (backwards) repeat two more times starting with 10 Burpees into run. May now run forward on Recover. Some worked on hurdles and/or steps for LJ TJ. On Track 4x(100m small hurdles into 400m into 1R1L cones). 8min-14min total time. Dynamic stretch and cool down. Most very tired! Great workout today.
Tuesday 04-06-21 CC Day 26 2:05pm-3:55pm BD Track/Turf DS SP outside. Nice outside. Small hurdles set up on track. 2 lines of cones for cone drills on track. 4steps, 5steps. Lots of technique hips under and drive arms.
Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. Stretch TEAM. 2 x100m small hurdles. 1R1L-1R1L cones. Running Workout- Behind Elementary 600m loop. 4 x 600m 4:00min run and recover Some needed more recovery. Then 3x400m full recovery (fast) Dynamic stretch and cool down. Most very tired! Great workout today.
Wednesday 04-07-21 CC Day 27 2:05pm-3:55pm BD Track/Turf DS SP outside. Nice outside. Small hurdles set up on track. 2 lines of cones for cone drills on track. 4steps, 5steps. Lots of technique hips under and drive arms. Meet Preparation. Some worked on steps LJ TJ and hurdle drills. Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. Stretch TEAM. 2 x100m small hurdles. 2 times each 1R1L-1R1L cones. 2x400m repeat small hurdles and cone drills, 2x400m. Dynamic stretch and cool down.
Thursday 04-08-21 CC Day 28 Meet at Cathedral Pines versus Amityville BG
Friday 04-09-21 CC Day 29 2:05pm-3:40pm BD Track/Turf DS SP outside. Nice outside. Small hurdles set up on track. 2 lines of cones for cone drills on track. 4steps, 5steps. Lots of technique hips under and drive arms. Some worked on steps LJ TJ and hurdle drills. Warm Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. Discuss season and purpose of what we do to train. 1 x100m small hurdles. 1R1L-1R1L cones repeat then another 1 x100m small hurdles. 2x400m. Continuous run in Vidoni Neighborhood. Out by SP to Hilltop down to park and back then repeat 4 loops of East Gate Vidoni Sandy Hill Hilltop and back to school. Right into cool down. Small hurdles and cones still set up.
Saturday 04-10-21 CC Day 30 9:00am-10:30am BD Track/Turf DS SP outside. DS Walkers, hurdles. Nice Day Outside. Warm Up Stretch. Fence Drills and fence stretches. 1 Perimeter warm up. Ankles/Arms Dynamic Stretch. Small hurdles set up on track. 3 lines of cones for cone drills on track. 4 steps, 5 steps and 6 steps. 2x100m small hurdles. 1R1L for 3 lines of cones. 2x100m small hurdles. Lots of technique hips under and drive arms. Running Workout- 2x400m loop on track Then run 600m loop behind elementary field. 2 x 1000m, 2 x 600m, 1 x 400m, 2 x 200m. Dynamic stretch running late quick cool down.
Monday 04-12-21 CC Day 31 2:05pm-3:30pm BD Track/Turf DS SP outside. Some worked hurdle drills, starts and LJ, TJ steps. Breezy, chilly and drizzling. Warm Up Stretch. Fence Drills and fence stretches. 1 Perimeter warm up. Ankles/Arms Dynamic Stretch. Small hurdles set up on track. 3 lines of cones for cone drills on track. 4 steps, 5 steps and 6 steps. 2x100m small hurdles. 1R1L for 3 lines of cones. 2x400m, 2x100m small hurdles. Lots of technique hips under and drive arms. Running Workout- 4x200m on track. Dynamic stretch running late quick cool down.
Tuesday 04-13-21 CC Day 32 2:05pm-3:30pm BD Track/Turf DS SP outside. Some worked hurdle drills, starts and LJ, TJ steps. Nice day outside. Warm Up Stretch. Fence Drills and fence stretches. 1 Perimeter warm up. Ankles/Arms Dynamic Stretch. Small hurdles set up on track. 3 lines of cones for cone drills on track. 4 steps, 5 steps and 6 steps. 2x100m small hurdles. 1R1L for 3 lines of cones back to first cone. 2x100m small hurdles. 2x400m, More small hurdles and cones. Boys compete in divisions. Lots of technique hips under and drive arms. Running Workout- 4x300m run 100m jog recovery on track. Dynamic stretch running late quick cool down.
Wednesday 04-15-21 CC Day 33 2:05pm-3:50pm Middle school cross country meet versus WHB. BD Track/Turf DS SP outside. Beautiful Day outside. Some worked hurdle drills, starts and LJ, TJ steps, starts. Warm Up Stretch. Fence Drills and fence stretches. 1 Perimeter warm up. Ankles/Arms Dynamic Stretch. Small hurdles set up on track. 3 lines of cones for cone drills on track. 4 steps, 5 steps and 6 steps. 2x100m small hurdles. 1R1L for 3 lines of cones back to first cone. 2x100m small hurdles. 2x400m, More small hurdles and cones. Lots of technique hips under and drive arms. More hurdle drill and technique and/or distance in. Dynamic stretch roll ice.
Thursday 04-15-21 CC Day 34 2:05pm-3:30pm BD gym/hall DS SP inside. Pouring Rain outside. Stay in gym/hallways to workout. Warm Up Stretch. Ankles/Arms Dynamic Stretch. Small hurdles set up in gym. starts in hall. distance in hall. Girls compete in divisions.
Friday 04-16-21 CC Day 35 2:05pm-3:30pm DS running practice as Meri Eye Procedure!
Coach Sling had all outside then brought indoors due to rain.
Saturday 04-17-21 CC Day 36 noon-1:20pm BD Track/Turf Only brought in Carli today.
Nice Day Outside, slightly breezy. Warm Up Stretch. Fence Drills and fence stretches. 1 Long Perimeter warm up. Ankles/Arms Dynamic Stretch. Small hurdles set up on track. 3 lines of cones for cone drills on track. 4 steps, 5 steps and 6 steps. with spikes on for speed 1x100m small hurdles. 1R1L for 3 lines of cones and back to 1st cone. 600m loop fast run 200m rec back into 600m fast. Jog back to track for 100m small hurdles directly into 400m run very fast. While not fully recovered Another set of Cone Drills and 2 x 100m small hurdles. Lots of technique hips under and drive arms. Dynamic stretch and done.
Monday 04-19-21 CC Day 37 2:05pm-3:50pm. Cool and breezy.
BD Track/Turf DS SP Throwers. Some worked hurdle drills, starts and LJ, TJ steps, starts. Warm/ Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. Small hurdles set up on track. 3 lines of cones for cone drills on track. 4 steps, 5 steps and 6 steps. 2x100m small hurdles. 1R1L for 3 lines of cones back to first cone. 2x100m small hurdles. Starting position lunges and 123 and 12 starting position with strides. High Knees butt kick series. Running workout on track 10x300m, 100m walk recovery. More small hurdles and cones. Lots of technique hips under and drive arms. More hurdle drill and technique and/or distance in. Dynamic stretch cool down. Drills or perimeter.
Tuesday 04-20-21 CC Day 38 2:05pm-3:50pm. Beautiful Day, breezy. Open LJ TJ pits for technique and jumps. BD Track/Turf DS SP Throwers. Beautiful Day outside. Some worked hurdle drills, starts and LJ, TJ steps, starts. Warm/ Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. Starting position 123 and 12 starting position with strides. Add one leg alternating running position-One, two, three and four whistles. High Knees butt kick series. Small hurdles set up on track. 3 lines of cones for cone drills on track. 4 steps, 5 steps and 6 steps. 2x100m small hurdles. 1R1L for 3 lines of cones back to first cone. 2x100m small hurdles. All field events after warm up and drills. Throws, hurdles, LJ TJ Running workout on track 6x200m, 100m walk recovery. More small hurdles and cones. Lots of technique hips under and drive arms. More hurdle drill and technique and/or distance in. Dynamic stretch cool down. Drills or perimeter.
Wednesday 04-21-21 CC Day 39 2:05pm-3:10pm. BD DS CPR First Aid
BD Track/Turf DS SP Throwers. Breezy and rain on the way. Some worked hurdle drills. Warm/ Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. Small hurdles set up on track. 2 lines of cones for cone drills on track. 4 steps, 5 steps. 2x100m small hurdles. 2R2L for 2 lines of cones back to first cone. 2x100m small hurdles. 2x200m, 100m walk recovery. More small hurdles and cones. Lots of technique hips under and drive arms. More hurdle drill and technique and/or distance in. Dynamic stretch cool down. Drills or perimeter.
Thursday 04-22-21 CC Day 40 2:05pm-3:30pm. BD CC Meet DS ran practice.
Standard Practice Day
Friday 04-23-21 CC Day 41 2:05pm-3:50pm. BD DS. Set up all PV and HJ mats.
Worked in extra stretching, core, abs and legs on turf. DS set up and throws.
Warm/ Up Stretch. Fence Drills and fence stretches. Perimeter warm up. Ankles/Arms Dynamic Stretch. Small hurdles set up on track. 2 lines of cones for cone drills on track. 4 steps, 5 steps. 2x100m small hurdles. 2R2L for 2 lines of cones back to first cone. 2x100m small hurdles. More small hurdles and cones. Lots of technique hips under and drive arms. More hurdle drill and technique and/or distance in. Dynamic stretch cool down. Drills or perimeter.
Be at school at 7:25 am
D35P35 Fri 4/22/2022 Joe Brandi Relays @Connequot HS Start 9:30AM BUS 7:30AM
D36P36 Sat 4/23/2022 Joe Brandi Relays @Connequot HS Start 9:30AM BUS 7:30AM
D37P37 Monday 4/25/22 Practice immediately after school on Track/Turf from 2:02pm until about 4:15pm. Start with your water and plan your eating for the day! Beautiful Day today! Be sure to have your spikes today! Remember to start with your fence drills. Ankles/Arms. Cone drills and small hurdles.
YOU MUST COMPLETE INFORMATION FOR WHB INVITATIONALS TODAY!
PEP extra stretch drills meet preperation. 2 x 300m, 2 x 200m. 3rows of cones small hurdles. Event prep. Discuss season and responsibilities!
D38P38 Tue 4/26/2022 Miller Place @ Mt Sinai Mount Sinai High School 4:30 PM
Set up for meet at 3:10pm! Have your rain gear with you! Meet will go on!
Look at Google Sheet! Some athletes are missing! YOU MUST Check and COMPLETE INFORMATION FOR WHB INVITATIONALS ASAP!
2021 Girls Winter Track
"If you don't have time to do it right the first time, when will you have time to do it over?" - John Wooden âGood thoughts are no better than good dreams, unless they be executed.â Ralph Waldo Emerson
Training for cross country, winter track and spring track takes tremendous time, patience and a belief in the process to develop as an individual and to solidify the TEAM! Yard by yard can be very hard, but inch by inch is a cinch. Plan to train everyday to make yourself better. I will post workouts, in addition to what we do in practice to help you the best that you can be.
Technique is the most important item to work on. Think of training as building the largest structure or visualize a pyramid. The strong foundation or base will determine the height of the structure being build. Technique is your base. Next comes the strong core and balance. Then comes strength and finally Power and Speed!
Mount Sinai School District for Winter Track as of today 010521
Athletes may only practice when their cohort is in school.
No mixing of cohorts (may not mix cohorts on relays)
No Access to School Building whatsoever
No Late Busses
School Grounds are closed on the weekends
Practice may not take place during inclement weather due to no school building access.
Concern that Mount Sinai may not have enough practices for the first scheduled meet.
2020-2021 Coach Dwyer Winter Track
Mon 010420 WT Day 1 BD DS Boys EG LM
Developing a Good and Effective Routine for Training!
Warm up Run on Track/Turf/Grass. Facility set up for 6 inch hurdles, 12 inch hurdles, Cones for Cone Drills. Hurdle Drills and Technique. Throwers Throw and technique. Ankles/Arms Routine (On Toes/arms FB, On Heels/arms diagonal, Toes in/both arms forward, Toes out/both arms backward, Inside Feet/swim arms forward, Outside Feet/swim arms backward) Dynamic Stretch (Frankensteins, add w/twist, knee hug, add w/twist, scoops, tick tocks) Core Work, Glute and Hip Stability. Pushups and back work. Strides and Drills for starting and technique. 2 repeats for pacing 200m. Small hurdle for 50 yard strides, good technique with hips under and arm technique. Back to small hurdle strides then finish with dynamic stretching.
Tue 010520 WT Day 2 BD DS Boys EG LM
Developing a Good and Effective Routine for Training!
Warm up Run on Track/Turf/Grass. Facility set up for 6 inch hurdles, 12 inch hurdles, Cones for Cone Drills. Hurdle Drills and Technique. Throwers Throw and technique. Ankles/Arms Routine (On Toes/arms FB, On Heels/arms diagonal, Toes in/both arms forward, Toes out/both arms backward, Inside Feet/swim arms forward, Outside Feet/swim arms backward) Dynamic Stretch (Frankensteins, add w/twist, knee hug, add w/twist, scoops, tick tocks) High Knees, Butt Kicks back, Butt Kicks forward, Side to side, Carioca (over, under). Core Work, Glute and Hip Stability. Pushups and back work. Strides and Drills for starting and technique. 2 repeats for pacing 200m-300m. Small hurdle for 50 yard strides, good technique with hips under and arm technique, Running 20 yards (striding), next 20 yards strong arms (sprint), then float for 10 yards using lines on FB field. Back to small hurdle strides then finish with dynamic stretching.
Wed 010620 WT Day 3 2:05pm-3:45pm BD DS Boys EG LM
Standard Warm Up Stretch Drills and Conditioning
Extra Technique and Muscle Activation due to new Cohort
Developing a Good and Effective Routine for Training!
Warm up Run on Track/Turf/Grass. Facility set up for 6 inch hurdles, 12 inch hurdles, Cones for Cone Drills. Hurdle Drills and Technique. Throwers Throw and technique. Ankles/Arms Routine (On Toes/arms FB, On Heels/arms diagonal, Toes in/both arms forward, Toes out/both arms backward, Inside Feet/swim arms forward, Outside Feet/swim arms backward) Dynamic Stretch (Frankensteins, add w/twist, knee hug, add w/twist, scoops, tick tocks) High Knees, Butt Kicks back, Butt Kicks forward, Side to side, Carioca (over, under). Core Work, Glute and Hip Stability. Pushups and back work. Strides and Drills for starting and technique. No Repeats today very windy. Extra Perimeters/distance running. Small hurdle for 50 yard strides, good technique with hips under and arm technique, Running 20 yards (striding), next 20 yards strong arms (sprint), then float for 10 yards using lines on FB field. Back to small hurdle strides then finish with dynamic stretching.
Thur 010720 WT Day 4 2:05pm-3:45pm BD DS Boys EG LM
Standard Warm Up Stretch, Conditioning, Drills
6 inch Hurdles, 12 inch Hurdles, Speed Ladder, Regular Hurdles, SP
Drills and Conditioning throughout practice.
2x200m repeats
Distance for Warm Up and Cool Down.
Fri 010820 WT Day 5 2:05pm-3:45pm BD DS Boys EG LM
Standard Warm Up Stretch, Conditioning, Drills
6 inch Hurdles, 12 inch Hurdles, Speed Ladder, Regular Hurdles, SP
Drills and Conditioning throughout practice.
Introduced sprint form drills on fence and with regular hurdles.
2x300m repeats. 2x130m accelerations on curve.
Distance for Warm Up and Cool Down.
Sat 010920 WT Day 6 Cohort 1 8:00am-8:55am Cohort 2 9:05am-10:00am
Standard Warm Up Stretch, Conditioning, Drills
6 inch Hurdles, 12 inch Hurdles, Speed Ladder, Regular Hurdles, SP
Drills and Conditioning throughout practice.
Introduced sprint form drills on fence and with regular hurdles.
2x300m repeats. 2x130m accelerations on curve.
Distance for Warm Up and Cool Down.
Mon 011121 WT Day 7 All may attend Practice 2:05pm-3:50pm BD DS Boys EG LM
Standard Warm Up Stretch, Conditioning, Drills, Hurdle Drills, Walkers Technique
6 inch Hurdles, Regular Hurdles, SP, Cone Drills
Start Workout at 2:45pm when Middle Schoolers are ready.
2 set of 3:00min turf run with levels 1,2,3.
Sprint Form Drills. Strides and Drills.
Drills and Conditioning throughout practice.
Strides and Drills. Starting position 123 and 12 into strides.
2x200m repeats to show how the drills help you run.
Distance for Warm Up and Cool Down.
Tue 011221 WT Day 8 Practice 2:05pm-3:50pm BD DS Boys EG LM
Standard Warm Up Stretch, Conditioning, Drills, Hurdle Drills, Walkers Technique
6 inch Hurdles, Regular Hurdles, SP, Cone Drills
Start Workout at 2:45pm when Middle Schoolers are ready.
2:50pm small hurdles and Cone Drills
Strides and Drills. Starting position 123 and 12 into strides.
Drills and Conditioning throughout practice.
3:10pm Workout 5x400m or 300m or 200m. 4:00min Run and Recovery (400m at 90s-1:40) Walker Walk 5x200m. Hurdles hurdling.
Distance for Warm Up and Cool Down.
Wed 011321 WT Day 9 Practice 2:05pm-3:50pm BD DS Boys EG LM
Standard Warm Up Stretch, Conditioning, Drills, Hurdle Drills, Walkers Technique
6 inch Hurdles, Regular Hurdles, SP, Cone Drills
Start Workout at 2:45pm when Middle Schoolers are ready.
2:50pm Workout with small hurdles and Cone Drills in between.
1x800m, 1x400m, 2x200m
Strides and Drills. Starting position 123 and 12 into strides.
Drills and Conditioning throughout practice.
Distance for Warm Up and Cool Down. May use cones and/or small hurdles
Thur 011421 WT Day 10 Practice 2:05pm-3:50pm BD DS Boys EG LM
Standard Warm Up Stretch, Conditioning, Drills, Hurdle Drills, Walkers Technique
6 inch Hurdles, Regular Hurdles, SP, Cone Drills. Shot Put for BP Meet
Beautiful Day for Full Hurdles!
Start Workout at 2:45pm when Middle Schoolers are ready.
2:50pm Workout with small hurdles and Cone Drills in between.
Meet Preparation including introducing handoffs and safety.
1x1000m, 1x600m, 2x300m, Walkers Walk 800m.
Strides and Drills. Starting position 123 and 12 into strides.
Drills and Conditioning throughout practice.
Distance for Warm Up and Cool Down. May use cones and/or small hurdles
Friday 011521 WT Day 11 Practice 2:05pm-3:50pm BD DS Boys EG LM
Standard Warm Up Stretch, Conditioning, Drills, Hurdle Drills, Walkers Technique
6 inch Hurdles, Regular Hurdles, SP, Cone Drills
Meet Preparation with Details for Relays and work handoffs etc.
Boys Throw for BP Meet also LJ, TJ. Girls Practice the Weight Throw.
Distance for Warm Up and Cool Down. May use cones and/or small hurdles
Saturday 011621 WT Day 12 Meet 11am Home BP BD DS Boys Away BP EG LM
Be here 9:45am. Set up and standard warmup, drills and stretch.
Sat 011621 WT Day 12 HOME MEET against BP 11am. All be here by 9:45am to set up!
No spectators are allowed to attend any meets!
Mon 011821 WT Day 13 MLK Day! No School! Practice 9:00am-10:15am!
BD DS Boys EG LM
Standard Warm Up Stretch, Conditioning, Drills, Hurdle Drills, Walkers Technique
6 inch Hurdles, SP, Cone Drills, Extra stretch and drills throughout practice.
2 set of 3:15min turf run with levels 1,2,3.
Strides and Drills. Drills and Conditioning throughout practice.
Starting position 123 and 12 into strides.
2x200m repeats to show how the drills help you run.
Distance for Warm Up and Cool Down.
Tue 011921 WT Day 14 All may attend Practice 2:05pm-3:50pm BD DS Boys EG LM home
Standard Warm Up Stretch, Conditioning, Drills, Hurdle Drills, Walkers Technique
6 inch Hurdles, Regular Hurdles, SP, Cone Drills
Start Workout at 2:45pm when Middle Schoolers are ready.
Long Jump and Triple Jump steps on Runway. DS
Drills and Conditioning throughout practice.
Strides and Drills. Starting position 123 and 12 into strides.
Distance Runners-2x600m then 2x200m repeats to show how the drills help you run.
Distance for Warm Up and Cool Down.
Wed 012021 WT Day 15 All may attend Practice 2:05pm-3:50pm BD DS Boys EG LM home
Standard Warm Up Stretch, Conditioning, Drills, Hurdle Drills, Walkers Technique
6 inch Hurdles, Regular Hurdles, SP, Cone Drills Full Hurdling
Start Workout at 2:45pm when Middle Schoolers are ready.
Long Jump and Triple Jump steps on Runway. DS McFadden
Drills and Conditioning throughout practice.
Strides and Drills. Starting position 123 and 12 into strides.
Distance Runners-2x600m then 2x200m repeats to show how the drills help you run.
Distance for Warm Up and Cool Down.
Thur 012121 WT Day 16 All may attend Practice 2:05pm-3:50pm BD DS Boys EG LM home
Standard Warm Up Stretch, Conditioning, Drills, Hurdle Drills, Walkers Technique
6 inch Hurdles, Regular Hurdles, SP, Cone Drills
Start Workout at 2:45pm when Middle Schoolers are ready.
Long Jump and Triple Jump steps on Runway. DS SP get throws in for meet.
Drills and Conditioning throughout practice.
Strides and Drills.
Distance Runners-4x400m Run and Rec 3:30min. Walkers 4x300m.
Distance for Warm Up and Cool Down.
Fri 012221 WT Day 17 All may attend Practice 2:05pm-3:50pm Meri Eye DS Boys EG LM home
Standard Warm Up Stretch, Conditioning, Drills, Hurdle Drills, Walkers Technique
6 inch Hurdles, Regular Hurdles, SP, Cone Drills
Long Jump and Triple Jump marks for Meet. DS
Drills and Conditioning throughout practice.
Distance for Warm Up and Cool Down.
Saturday 012321 No Practice! Meet Tomorrow!
Sun 1/24/2021 Day 18 MT SINAI @ SHOREHAM WR 11:00 AM start
Bus leaves 9:25am Be at MSHS by 9:20am!
Mon 012521 WT Day 19 All may attend practice 2:05pm-3:50pm
Standard Warm Up Stretch, Conditioning, Drills, Hurdle Drills, Some had BB practice before.
6 inch Hurdles, Regular Hurdles, SP, Cone Drills
Start Workout at 2:45pm when Middle Schoolers are ready.
Strides and Drills. Starting position 123 and 12 into strides.
Drills and Conditioning throughout practice.
Strides and Drills.
Distance Runners-Time Run on Turf-2:00min Run-90s Rec-2:00min Run-90s Rec-2:00min Run. 4x300m or 200m Run and Rec 2:30min. 2x140m Acc
Distance for Warm Up and Cool Down.
Tue 012621 WT NO PRACTICE TODAY! INCLEMENT WEATHER ON WAY!
Wed 012721 WT Day 20 All may attend practice 2:05pm-3:50pm BD DS Boys EG LM home
Standard Warm Up Stretch, Conditioning, Drills, Hurdle Drills, Walkers Technique
6 inch Hurdles, Regular Hurdles, SP, Cone Drills. Hurdlers hurdle!
Start Workout at 2:45pm when Middle Schoolers are ready.
BD Long Jump and Triple Jump jumps for meet. DS SP get throws in for meet.
Workout for Distance Runners-On there own for work out
Perimeter 4x300m run, 100m rec jog/walk continuous. Another Perimeter-4x300m run, 100m rec jog/walk continuous. Cool Down Perimeter.
Walkers 4x300m Race Walk-100m jog.
Distance for Warm Up and Cool Down.
Small Hurdles and cones set up for entire practice.
Thur 012821 WT Day 21 All may attend practice 2:05pm-3:50pm BD DS Boys EG LM home
Thursday 01-28-21 Practice 2:05pm-3:30pm! We will need to end earlier today due to cold and wind! There will be NO PRACTICE ON FRIDAY due to extreme COLD and WIND! Daily Attendance is Mandatory! Please take responsibility and communicate! Temperature will be getting much colder this week! Please layer up and remember the hat and gloves!
Standard Warm Up Stretch, Conditioning, cone drills and small hurdles. Perimeter to stay out of the wind as much as possible at start and end of practice. No SP or regular hurdles.
Cone drills 2LR 1x200m 2 small hurdles, 2nd cone 2LR 1x200m 2 small hurdles. 3rd cone 2LR perimeter and come back to 1st cone! All done by 3:30pm!
Distance for Warm Up and Cool Down. May use cones and/or small hurdles
Friday 01-29-21 NO PRACTICE due to extreme COLD and WIND!
Sat 1/30/2021 ISLIP @ MT SINAI 11:00 AM set up at 9:55AM be on track
WT Day 22
Monday 02-01-21 No Practice! Snow Day! Full Remote Day!
Tuesday 02-02-21 No Practice! Snow Day! Full Remote Day!
Wednesday 02-03-21 No Practice!
Dangerous ice and snow banks in parking lot. Snow covered track/turf.
Thursday 02-04-21 No Practice!
Dangerous ice and snow banks in parking lot. Snow covered track/turf.
Friday 02-05-21 WT Day 23 2:05pm-3:30pm BD DS Boys EG LM
Snow on Track/Turf! Work out in Parking Lot! Warm Up Stretch, Ankles Arms Dynamic stretching. Y T W Good Morning Squats Calves Shins. Cone Drills.
Strides and Drills. Starting position 123 and 12 into strides.
Drills and Conditioning throughout practice. Review up hill and down hill running technique.
4x200m in parking lot, focus on speed and down hill running.
Distance for Warm Up and Cool Down.
Saturday 02-06-21 WT Day 24 9:00am-10:00am BD DS Boys EG LM
Snow on Track/Turf! Work out in Parking Lot! Warm Up Stretch, Cone Drills.
Drills and Conditioning throughout practice. Teach up hill running technique.
Incorporate some down hill running.
Strides and Drills. Starting position 123 and 12 into strides.
Time Run with 1 2 3 levels with whistle. 2min.
Distance for Warm Up and Cool Down.
We may have to run in the parking lot.
Saturday 02-06-21 Practice 9:00am-10:00am
Sunday 02-07-21 Amityville meet has been canceled with no make-up!
canceled Sun 2/7/2021 MT SINAI @ Amityville 11:00 AM 9:30am bus departure
Monday 02-08-21 No Practice! Snow and poor footing and snow banks.
Tuesday 02-09-21 No Practice! Snow and poor footing and snow banks.
Wednesday 02-10-21 WT Day 25 2:05am-3:40pm BD DS Boys EG LM inside C1
Snow on Track/Turf! Work out in Parking Lot! Warm Up Stretch.
Drills and Conditioning throughout practice. Teach up hill running technique.
Time Run with 1 2 3 4 levels with whistle. 2min x 3
Incorporate some down hill running.
Strides and Drills. Starting position 123 and 12 into strides.
1 x short hill, 3 x long uphill and breathing technique throughout workout.
Distance for Warm Up and Cool Down.
Thursday 02-11-21 WT Day 26 2:05am-3:40pm BD DS Boys EG LM inside C2
Snow on Track/Turf! Work out in Parking Lot! Warm Up Stretch.
Drills and Conditioning throughout practice. Ankles/Arms Dynamic Stretch.
5 repeats of Time Run 20s Run-40s Recovery Run/Walk for 5min
High Knees Butt Kick side to side sequence
Sprint Form Drills A B C and F B Lunges.
Strides and Drills. Starting position 123 and 12 into strides.
5 repeats of Time Run 30s Run-30s Recovery Run/Walk for 5min
Distance for Warm Up and Cool Down.
Friday 02-12-21 WT Day 27 2:05am-3:40pm BD DS Boys EG LM inside C2
Snow on Track/Turf! Work out in Parking Lot! Warm Up Stretch.
Drills and Conditioning throughout practice. Ankles/Arms Dynamic Stretch.
High Knees Butt Kick side to side sequence
Sprint Form Drills A B C and F B Lunges.
Strides and Drills. Starting position 123 and 12 into strides.
3 sets of 4 small hill repeats Recovery is continue to run parking lot small loop or walk back.
Distance for Warm Up and Cool Down.
Monday 02-22-21 WT Day 28 2:05am-3:30pm BD DS inside Boys EG LM inside
Snow on Track/Turf! Pouring Rain, Work out in gym and hallways! Warm Up Stretch.
Warm up run in hallway. Then in gym before basketball game. SP drills in gym.
Ankles/Arms Dynamic Stretch. High Knees Butt Kick side to side sequence
Small hurdle strides. Sprint Form Drills A B C and F B Lunges.
Strides and Drills.
Back in hallway. Starting position 123 and 12.
Sprint form drill into strides. Skipping As, Running As, Skipping Bs, Running Bs, Skipping Running Cs.
Distance for Warm Up and Cool Down.
Tuesday 02-23-21 WT Day 29 2:05am-3:30pm BD DS inside Boys EG LM inside
Snow on Track/Turf! Pouring Rain, Work out in gym and hallways! Warm Up Stretch.
Warm up run in hallway. Then in gym before basketball practice begins.
SP drills in gym. Ankles/Arms Dynamic Stretch. High Knees Butt Kick side to side sequence Regular Hurdles wall drills. Small hurdle strides. Cone Drills. All in gym
Extra stretch and sprint form drill in hallway on hall ledge.
side to side F B Lunges. shin exercises. duck walk, lunge with obliques twists.
Y T W back exercises.
Sprint form drill into strides. Skipping As, Running As, Skipping Bs, Running Bs, Skipping Running Cs.
Distance for Warm Up and Cool Down.
Wednesday 02-24-21 WT Day 30 2:05am-3:30pm BD DS Boys EG LM all on turf
Practice on Turf, track still half snowed on. DS SP in gym before BB game. Ankles/Arms Dynamic Stretch. Warm Up run. Cone Drills.
Starting position 123 and 12. into running
5 sets of 4:00min 1 2 3 whistle running. work on breathing.
Senior Water bottles with candy today.
Distance for Warm Up and Cool Down.
Thursday 02-25-21 WT Day 31 2:05am-3:30pm BD DS Boys EG LM all on turf/track
Standard Warm Up Stretch, Conditioning, Drills, Hurdle Drills, Walkers Technique
6 inch Hurdles, Regular Hurdles, Cone Drills. Hurdlers technique!
4x200m run, cone drill in between.
Walkers 2x200m Race Walk Technique with DS
Small Hurdles and cones set up for entire practice.
Friday 02-26-21 WT Day 32 2:05am-3:30pm BD DS Boys EG LM all on turf/track
Standard Warm Up Stretch, Conditioning, Drills, Hurdle Drills, Walkers Technique
Ankles/Arms Dynamic Stretch. 6 inch Hurdles, Regular Hurdles, Cone Drills. Hurdlers technique! Running Workout up and down ladder. 200m-300m-400m-300m200m run.
Small Hurdles and cones set up for entire practice. Cool down.
Cross Country Begins on Monday March 1, 2021
2020 Coach Dwyer Out of Season Training CC WT ST
Mon 101920 CC 2:05pm-3:15pm On Track/Turf BD DS
In Bleachers, Mr. Reh meet with all athletes to discuss what we are doing.
Developing a Good and Effective Routine for Training!
Warm up Run on Track/Turf/Grass. Ankles/Arms Routine (On Toes/arms FB, On Heels/arms diagonal, Toes in/both arms forward, Toes out/both arms backward, Inside Feet/swim arms forward, Outside Feet/swim arms backward) Dynamic Stretch (Frankensteins, add w/twist, knee hug, add w/twist, scoops, tick tocks) High Knees, Butt Kicks back, Butt Kicks forward, Side to side, Carioca (over, under). Strides and Drills for starting and technique. 2 repeats for pacing 200m-(400m or 300m or 200m). Small hurdle for 50 yard strides, good technique with hips under and arm technique, Running 20 yards (striding), next 20 yards strong arms (sprint), then float for 10 yards using lines on FB field. Back to small hurdle strides then finish with dynamic stretching.
Tue 102020 WT 2:05pm-3:15pm BD DS
Cones set up by EG for cone drills. 3 rows of cones and come back to first to work snapping down as striding! DS BD set up 6 inch hurdles for running form and strides and 12 inch hurdles for double leg hops, one step between and two steps between hurdle. Front and side steps 1,2 RL and LR.
Developing a Good and Effective Routine for Training!
Warm up Run on Track/Turf/Grass. Have small hurdles set up and EG will have cones set up for cone drills. Ankles/Arms Routine (On Toes/arms FB, On Heels/arms diagonal, Toes in/both arms forward, Toes out/both arms backward, Inside Feet/swim arms forward, Outside Feet/swim arms backward) Dynamic Stretch (Frankensteins, add w/twist, knee hug, add w/twist, scoops, tick tocks) High Knees, Butt Kicks back, Butt Kicks forward, Side to side, Carioca (over, under). Strides and Drills for starting and technique. 2 repeats for pacing 200m. Small hurdle for 50 yard strides, good technique with hips under and arm technique, Running 20 yards (striding), next 20 yards strong arms (sprint), then float for 10 yards using lines on FB field. Back to small hurdle strides then finish with dynamic stretching. 6 inch and 12 inch hurdles at beginning and at the end of practice.
Wed 102120 Remote Day NO Training
Thu 102220 ST 2:05pm-3:15pm On Track/Turf BD DS
Cones set up by EG for cone drills at 3:10pm. Do as part of your cool down or preparation if you are staying with EG. 3 rows of cones and come back to first to work snapping down as striding! DS BD set up 6 inch hurdles for running form and strides and 12 inch hurdles for double leg hops, one step between and two steps between hurdle. Front and side steps 1,2 RL and LR. Developing a Good and Effective Routine for Training! Start with warm up Warm up Run on Track/Turf/Grass . Have small hurdles set up and EG will have cones set up for cone drills. Ankles/Arms Routine (On Toes/arms FB, On Heels/arms diagonal, Toes in/both arms forward, Toes out/both arms backward, Inside Feet/swim arms forward, Outside Feet/swim arms backward) Dynamic Stretch (Frankensteins, add w/twist, knee hug, add w/twist, scoops, tick tocks) High Knees, Butt Kicks back, Butt Kicks forward, Side to side, Carioca (over, under). Strides and Drills for starting and technique. 2 repeats for pacing 200m. Then another 2 repeats for pacing 200m. Small hurdle for 50 yard strides, good technique with hips under and arm technique, Running 20 yards (striding), next 20 yards strong arms (sprint), then float for 10 yards using lines on FB field. Back to small hurdle strides then finish with dynamic stretching. 6 inch and 12 inch hurdles at beginning and at the end of practice.
Fri 102320 CC 2:05pm-3:15pm On Track/Turf Coach Slingerland running practice.
No EG for cone drills. DS set up 6 inch hurdles for running form and strides and 12 inch hurdles for double leg hops, one step between and two steps between hurdle. Front and side steps 1,2 RL and LR. Developing a Good and Effective Routine for Training!
Warm up Run on Track/Turf/Grass. Ankles/Arms Routine (On Toes/arms FB, On Heels/arms diagonal, Toes in/both arms forward, Toes out/both arms backward, Inside Feet/swim arms forward, Outside Feet/swim arms backward) Dynamic Stretch (Frankensteins, add w/twist, knee hug, add w/twist, scoops, tick tocks) High Knees, Butt Kicks back, Butt Kicks forward, Side to side, Carioca (over, under). Strides and Drills for starting and technique. 4 repeats for pacing 200m. Small hurdle for 50 yard strides, good technique with hips under and arm technique, Back to small hurdle strides then finish with dynamic stretching. 6 inch and 12 inch hurdles at beginning and at the end of practice. Cool Down.
Mon 102620 WT 2:05pm-3:15pm On Track/Turf BD DS
Warm Up Run Perimeter/Track/Turf and loosen up stretch. Cones set up by EG for cone drills at 3:10pm. Do as part of your cool down or preparation if you are staying with EG. 3 rows of cones and come back to first to work snapping down as striding! DS BD set up 6 inch hurdles for running form and strides and 12 inch hurdles for double leg hops, one step between and two steps between hurdle. Front and side steps 1,2 RL and LR. Developing a Good and Effective Routine for Training! Start with warm up Warm up Run on Track/Turf/Grass . Have small hurdles set up and EG will have cones set up for cone drills. Ankles/Arms Routine (On Toes/arms FB, On Heels/arms diagonal, Toes in/both arms forward, Toes out/both arms backward, Inside Feet/swim arms forward, Outside Feet/swim arms backward) Dynamic Stretch (Frankensteins, add w/twist, knee hug, add w/twist, scoops, tick tocks) High Knees, Butt Kicks back, Butt Kicks forward, Side to side, Carioca (over, under). Strides and Drills for starting and technique. Pacing 300m. Then another 2 repeats for pacing 200m. Small hurdle for 50 yard strides, good technique with hips under and arm technique, Running 20 yards (striding), next 20 yards strong arms (sprint), then float for 10 yards using lines on FB field. Back to small hurdle strides then finish with dynamic stretching. 6 inch and 12 inch hurdles at beginning and at the end of practice. Cones set up and cool down.
Tue 102720 ST 2:05pm-3:15pm On Track/Turf BD DS
Warm Up Run Perimeter/Track/Turf and loosen up stretch. Cones set up by EG for cone drills at 2:10pm. Do as part of your warm up and/or cool down or preparation. 3 rows of cones and come back to first to work snapping down as striding! DS BD set up 6 inch hurdles for running form and strides and 12 inch hurdles for double leg hops, one step between and two steps between hurdle. Front and side steps 1,2 RL and LR. Developing a Good and Effective Routine for Training! Start with warm up Warm up Run on Track/Turf/Grass . Have small hurdles set up and EG will have cones set up for cone drills. Ankles/Arms Routine (On Toes/arms FB, On Heels/arms diagonal, Toes in/both arms forward, Toes out/both arms backward, Inside Feet/swim arms forward, Outside Feet/swim arms backward) Dynamic Stretch (Frankensteins, add w/twist, knee hug, add w/twist, scoops, tick tocks) High Knees, Butt Kicks back, Butt Kicks forward, Side to side, Carioca (over, under). Strides and Drills for starting and technique. 2 repeats for pacing 200m. Then another 2 repeats for pacing 200m. Small hurdle for 50 yard strides, good technique with hips under and arm technique, Running 20 yards (striding), next 20 yards strong arms (sprint), then float for 10 yards using lines on FB field. Back to small hurdle strides then finish with dynamic stretching. 6 inch and 12 inch hurdles at beginning and at the end of practice. Cones set up and cool down.
Wed 102820 Remote Day NO Training
Thur 102920 2:05pm-3:15pm On Track/Turf BD DS
Canceled Due to Inclement Weather. Heavy Rain and Wind. SR canceled all for today!
Fri 103020 2:05pm-3:15pm On Track/Turf BD DS
Canceled Due to Inclement Weather. Heavy Rain and Wind. SR canceled all for today!
We may now use equipment during our Training Sessions. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use!
We will start with Throws and Hurdles.
Monday 11-02-20 CC 2:05pm-3:15pm. Start your warm up Immediately. 6 inch and 12 inch hurdles will be set up as well as a speed ladder for you. After warm, we will be able to throw and hurdle. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use!
Tuesday 11-03-20 Conference Day NO Training
Wednesday 11-04-20 Remote Day NO Training
Thursday 11-05-20 WT 2:05pm-3:15pm. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. Standard Warm Up Stretch and Drills. 6 inch and 12 inch hurdles will be set up as well as a speed ladder for you. After warm, we will be able to throw and hurdle. 2x200m for pacing. Cool Down Perimeter for Distance.
Friday 11-06-20 ST 2:05pm-3:15pm. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. 6 inch and 12 inch hurdles will be set up as well as a speed ladder for you. After warm, we will be able to throw and hurdle. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use!
Monday 11-09-20 CC 2:05pm-3:15pm. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. 6 inch and 12 inch hurdles will be set up as well as a speed ladder for you. After warm, we will be able to throw and hurdle. 2x300m intervals for pacing. Some warm up perimeter, cool down perimeter. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Beautiful Day to Train!
Tuesday 11-10-20 WT 2:05pm-3:15pm. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. 6 inch and 12 inch hurdles will be set up as well as a speed ladder for you. After warm, we will be able to throw and hurdle. Running warm up and drills and technique. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Beautiful Day to Train!
Wed 11-11-20 Remote Day NO Training
Thur 11-12-20 2:05pm-3:15pm On Track/Turf BD DS
Canceled Due to Inclement Weather. Heavy Rain and Wind. SR canceled all for today!
Fri 11-13-20 2:05pm-3:15pm On Track/Turf BD DS
Canceled Due to Inclement Weather. Heavy Rain and Wind. SR canceled all for today!
Monday 11-16-20 ST 2:05pm-3:15pm. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. 6 inch and 12 inch hurdles will be set up as well as a speed ladder for you. After warm, we will be able to throw and hurdle. 3x300m intervals for pacing. Some warm up perimeter, cool down perimeter. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Beautiful Day to Train!
Tuesday 11-17-20 CC 2:05pm-3:15pm. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. 6 inch and 12 inch hurdles will be set up for you. After warm, we will be able to throw and hurdle. 4x200m intervals for pacing. Some warm up perimeter, cool down perimeter. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Beautiful Day to Train!
Wednesday 11-18-20 WT 2:05pm-3:00pm. Very Very Cold and Windy. Have rides here early. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. 6 inch and 12 inch hurdles will be set up for you. After warm, we will be able to throw and hurdle. 4x120m wind at back on curve, intervals for pacing. Some warm up perimeter, cool down perimeter. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use!
Thursday 11-19-20 ST 2:05pm-3:00pm. Very Cold and Windy. Have rides here early. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. 6 inch and 12 inch hurdles will be set up as well as speed ladder for you. Cones for Cone Drills. After warm, we will be able to throw and hurdle. 3x200m wind at back on curve, intervals for pacing. Some warm up perimeter, cool down perimeter. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use!
Friday 11-20-20 CC 2:05pm-3:15pm. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. 6 inch and 12 inch hurdles will be set up as well as speed ladder for you. Cones for Cone Drills. After warm, we will be able to throw and hurdle. Athletes hurdle drills and hurdle, SP, discus. 2x200m, intervals for pacing. Some warm up perimeter, cool down perimeter. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use!
Monday 11-23-20 WT 2:05pm-3:15pm. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. 6 inch and 12 inch hurdles will be set up as well as speed ladder for you. Cones for Cone Drills. After warm, we will be able to throw and hurdle. Athletes hurdle drills and hurdle, SP, discus. 4x150m with wind at back, 1:00min run-30s rec-1:00min run 2:00min rec then repeat, intervals for pacing. Some warm up perimeter, cool down perimeter. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use!
Tuesday 11-24-20 ST 2:05pm-3:15pm. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. 6 inch and 12 inch hurdles will be set up as well as speed ladder for you. Cones for Cone Drills. After warm, we will be able to throw and hurdle. Athletes hurdle drills and hurdle, SP, discus. 2x200m, intervals for pacing. Some warm up perimeter, cool down perimeter. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use!
Monday 11-30-20 Inclement Weather. Heavy Wind/Rain. NO Training Today!
SR canceled all for today!
Tuesday 12-01-20 CC 2:05pm-3:15pm. BD DS We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. 6 inch and 12 inch hurdles will be set up as well as speed ladder for you. After warm, we will be able to throw and hurdle. Athletes hurdle drills and hurdle, SP, discus. 3x200m, intervals with wind at back for running technique. Some warm up perimeter, cool down perimeter. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use!
Wednesday 12-02-20 WT 2:05pm-3:15pm. BD DS We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. 6 inch and 12 inch hurdles will be set up as well as speed ladder for you. After warm, we will be able to throw and hurdle. Athletes hurdle drills and hurdle, SP, discus. No intervals today. Some warm up perimeter, cool down perimeter. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Very cold and windy today. Runners on grass runs and off of the track as much as possible.
Thursday 12-03-20 ST 2:05pm-3:15pm. BD DS We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. 6 inch and 12 inch hurdles will be set up as well as speed ladder for you. After warm, we will be able to throw and hurdle. Athletes hurdle drills and hurdle, SP, discus. 2x200m, intervals with wind at back for running technique. Some warm up perimeter, cool down perimeter. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Very cold and windy today. Runners on grass runs and off of the track as much as possible.
Friday 12-04-20 Training Cancelled due to inclement weather. Rain and Wind on Way!
Monday 12-07-20 CC 2:05pm-3:15pm. Cold Outside BD DS We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. 6 inch and 12 inch hurdles will be set up as well as speed ladder for you. After warm, we will be able to throw and hurdle. Athletes SP, discus. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Very cold and windy today. Runners on grass runs and off of the track as much as possible.
Tuesday 12-08-20 WT 2:05pm-3:15pm. Again very cold outside. No hurdles or speed ladder set up. Throws and Runs. BD DS We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. Some warm up perimeter, cool down perimeter. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Very cold and windy today. Runners on grass runs and off of the track as much as possible.
Wednesday 12-09-20 ST 2:05pm-3:15pm. BD DS Very Very cold, snow flurries. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. 6 inch and 12 inch hurdles will be set up as well as speed ladder for you. Too cold for throws or actual hurdles. 2x200m, intervals with wind at back for running technique. Some warm up perimeter, cool down perimeter. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Very cold and windy today. Runners on grass runs and off of the track as much as possible.
Thursday 12-10-20 CC 2:05pm-3:15pm. BD DS We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Start your warm up Immediately. 6 inch and 12 inch hurdles will be set up as well as speed ladder for you. After warm, we will be able to throw and hurdle. Athletes hurdle drills and hurdle, SP, discus. 2x200m, intervals with wind at back for running technique. Some warm up perimeter, cool down perimeter. We have special cleaner and paper towels that you will wipe down whatever you touch before and after use! Very cold and windy today. Runners on grass runs and off of the track as much as possible.
For Next practice add sprint form drills. Lunges F B side to side, squats, good mornings, arms, back, shoulders.
Please go to first link under useful links and click on Weekly Nutrition Training Log
This is a single excel sheet where you can keep track of what you eat and your training.
The most important part of your training will be your sleeping and nutrition patterns.
*You will sign in and out of practice every training session! You will be directed to perform various tasks at specific times and you MUST be wearing YOUR WRISTWATCH!
D01P01 Monday 08-26-19 AM 8:00am-10:00am Meet on HS Track/Turf!
10:00am Meeting with Mr. Reh in the Auditorium.
Practice Agenda - Coach Dwyer will be on the Track/Turf starting at 7:30am
*You must confirm that you had an approved physical for athletics by checking the approved physical list and circling your name. You will then verbally confirm with me and you will make sure it is updated on the attendance sign in sheet. If you had a physical from your doctor, you must bring it to nurse ASAP and she will give you a slip if it is approved and you can practice.
Weight Room will be open from 7:45am until 8:30am to weight train, row, bike or use the elliptical trainer. In order to promote a healthy training regimen we will be doing a lot of cross training. I will have small hurdles to stride set up on the turf.
8:30am-9:30am Entire Team will all be on Track/Turf!
Drills, Skills, Technique, Running Workout!
Dynamic Stretch 300m 400m Small Hurdles 2xLane6, 2xLane3, 2xLane6
Warm Up Arm Exercises, 2x600m Loop behind Elementary School
9:30am-9:45am Cool Down options. Perimeter, Track, Turf, Bike, Row, Elliptical.
Paperwork, Lockers Locks
9:55am All will be seated together as a team in the Auditorium for Mr. Reh Meeting!
D01P02 Monday 08-26-19 PM 5:00pm-6:30pm Port-Jeff Setauket Greenway Trail!
We will warm up at the entrance of the trail from 5:00pm-5:10pm and then head into the trail. The meeting place once we get into the trail is about 1000m in at the BIG ROCK!
My Honda Odyssey (Maroon) van will be parked to the right of the trail entrance.
Please be sure that your rides are there to pick you up between 6:25pm-6:30pm!
D02P03 Tuesday 08-27-19 AM 6:55am Bus to Sunken Meadow State Park.
Please return paperwork and write down information for your locks and lockers!
We will leave Sunken Meadow between 9:30am-9:35am and be back at HS between 10:00am-10:15am! Please bring plenty of water. You will need to squeeze on bus!
You will not be allowed to ride the bus to SM if you have not had an approved physical!
D02P04 Tuesday 08-27-19 PM 5:00pm-6:30pm MSHS
5:00pm-5:30pm Warm Up - Perimeter, Track, Turf, Bike, Row, Elliptical. Paperwork, Lockers Locks. 6" and 12" Hurdles will be set up. Line Drills. Backward Running.
5:30pm-6:30pm Entire Team will all be on Track/Turf!
Drills, Skills, Technique, Running Workout! Sprint Form Drills into strides.
6" and 12" Hurdles. Line Drills. Backward Running.
D03P05 Wednesday 08-28-19 AM 6:30am-7:30am MSHS Be on time! We will warm up on Track/Turf and begin drilling at 6:40am! It is a Teacher Conference Day!
Sign in and out clipboards will be outside the weight room along with all paperwork.
D03P06 Wednesday 08-28-19 PM 5:00pm-6:30pm MSHS At 5:00pm, I will meet team in the hallway outside of the weight room and will discuss workout plan for tonight! Be ready to modify plan based upon weather.
5:00pm-5:30pm Warm Up - Perimeter, Track, Turf, Bike, Row, Elliptical. Paperwork, Lockers Locks. 6" and 12" Hurdles will be set up.
5:30pm-6:30pm Entire Team will all be on Track/Turf!
Drills, Skills, Technique, Running Workout!
D04P07 Thursday 08-29-19 AM 6:55am-9:30am MSHS Then Freshman Orientation.
We will all start on Track/Turf to start today! Weight Room will be at the end of practice.
D04P08 Thursday 08-29-19 PM 5:00pm-6:30pm Port-Jeff Setauket Greenway Trail!
Stretch, Drills, 50 min Run.
D05P09 Friday 08-30-19 6:55am Bus to Sunken Meadow State Park.
Planning to leave park about 9:30am and should be back at HS school about 10:15am.
Light Stretch, Drills, Warm Up on own, 1.5 mile Time Trial, 20 min run on own.
D06P10 Saturday 08-31-19 6:55am-9:30am MSHS Weight Room at end of practice! Good Day for a Leg Workout! Light warm up and stretch. Strides and drills. 100 yard strides will drills coming back. 400m 800m. 3x600m (400hard-200rec) 600m grass loop. 1x600m steady run. Track 2x300m. Small hurdle strides.
D07P11 Monday 09-02-19 Labor Day No building Access! Please have everything with you! 6:55am-9:00am MSHS Track/Turf. Warm stretch, Fence Drills, Warm Up run.
Team-Light stretch, Hercules etc., extra arm exercises today. Running Preparation Drills, (3 whistle running prep, running pop ups.) Strides and drills, skipping A's into strides, Fast Foot every other L and R.
3x800m repeats on Pace, 4 12 inch hurdles into 7 6 inch hurdles into stride. 12 inch hurdles double foot hops front and back and then side to side. 3 small uphills in parking lot, 2x300m, cool down and some then did core on turf.
D08P12 Tuesday 09-03-19 6:30am-7:30am MSHS Teacher Conference Day! Warm Up-Fence Drills. Team Stretch number run. Technique. Running preparation. (3whistles,2whistles,1whistle pop ups. Running Technique, strides and drill. 1x400m Bounding into strides, skipping into strides, sprint form drills into strides. 1x400m.
Coach Sling will have Weight Room open from 7:30am until about 8:00am
WR Legs
D09P13 Wednesday 09-04-19 First Day of School for Students! Practice immediately after school on Track/Turf! Weight Room at the end of practice. Stretch Warm Up Run
800m, strides and drills Technique. Running preparation. Line double leg hops (forward and back, side to side), (3whistles,2whistles,1whistle pop ups.) Running Technique, strides and drill. 4 12in 7 6 in hurdle strides. 12 inch hops FB Side to Side, 12 in F R F L and F L F R. 400m run.
3x600m on elementary loop.
WR Back and Bis
D10P14 Thursday 09-05-19
Practice immediately after school on Track/Turf
Weight Room at the end of practice. Stretch Warm Up Run, strides and drills
Worked with middle school-Running preparation. Line double leg hops (forward and back, side to side), (3whistles,2whistles,1whistle pop ups.) Running Technique, strides and drills. Small hurdles. 2x400m, 2x300m. Hill Running in Vidoni - 2 to 4 loops of Sandy Hill.
Chest and Tris
D11P15 Friday 09-06-19 Practice immediately after school. Due to inclement weather. Paper work will be outside the weight room. We will meet in the hallway outside the weight room to discuss workout for today. Heavy Rain and Wind. Kept all inside for Weight room, Bikes, rowers, elliptical and core in WR.
WR Shoulders
Weight Room at the end of practice. Stretch Warm Up Run, strides and drills
Back and Bis
D12P16 Saturday 09-07-19 Practice 8:00am-10:00am. Meet on Track/Turf. Be prepared to work hard today! Beautiful Day Outside. Stretch Warm Up Run, strides and drills
Emphasize how muscle activation and preparation is the key to great running form. Running preparation. Line double leg hops (forward and back, side to side), (3whistles,2whistles,1whistle pop ups.) Running Technique, strides and drills. Small hurdles after workout to make sure you have proper form when fatigued. Workout: 5x1000m. Also had some modifications. Weight Room at the end of practice.
Shoulders
D13P17 Monday 09-09-19 I want to see outstanding FOCUS Today for preparation for Today and Tomorrow! Practice immediately after school on Track/Turf. Weight Room at the end of practice. Meet tomorrow, Focus begins today! Warm up stretch and run, extra team Stretch. Strides and drills. Meet Preparation. 400m, 800m at get out pace! Small hurdle strides. 4x300m run -100m recovery. Cool down, weight room open.
D14P18 Bus Time: 2:15pm TWO BUSES!
Tue 9/10/2019 Mt Sinai @ East Hampton VAR GIRLS CC Cedar Point Park 4:00 PM
Tue 9/10/2019 Mt Sinai @ East Hampton VAR BOYS CC Cedar Point Park 4:00 PM
This meet will now be run at East Hampton High School. Cedar Point Park is not available to run at this year.
D15P19 Wednesday 09-11-19 Practice immediately after school on Track/Turf. Extra stretch, light warm up. On turf, team stretching with glute activation along with core exercises. Running Preparation, dynamic stretching, strides and drills. Pacing work and meet evaluation. 400m, 800m small hurdle strides, cool down distance, weight room. Weight Room at the end of practice.
D16P20 Thursday 09-12-19 Practice immediately after school on Track/Turf. Warm up Run, Stretch, Fence Drills. Team Indian Run with drills. 2x400m. 600m grass loop.
600m, 1200m, 600m cool down! Weight Room at the end of practice.
D17P21 Friday 09-13-19 Practice immediately after school on Track/Turf. Extra stretch.
Dynamic Stretch and drills. Running Prep on Turf. Turf run 2mins on 1min rec 2mins on.
Sprint form drills into strides on track. Small hurdle stride also fast feet strides, russians etc. Weight Room at the end of practice.
D18P22 Sat 9/14/2019 Jim Smith Invitational SMSP 9:30am Start 7:30am Bus ONE BUS!
Please get to HS and ready to go by 7:25am! Parents must pay for entrance to park on Saturdays!
D19P23 Monday 09-16-19 I have an appointment and will only start practice. Please sign in by 2:25pm as I will be leaving by 2:30pm! Coach Sling will run practice. We were successful last week and should perform the same preparationj as we did. I want to see outstanding FOCUS Today for preparation for Today and Tomorrow! Practice immediately after school on Track/Turf. Weight Room at the end of practice. Meet tomorrow, Focus begins today! Warm up stretch and run, extra team Stretch. Strides and drills. Meet Preparation. 400m, 800m at get out pace! 4x300m run -100m recovery. Cool down, weight room open.
D20P24 Bus Time: 2:15pm TWO BUSES!
Tue 9/17/2019 Westhampton @ Mt Sinai VAR GIRLS CC Sunken Meadow State Park 4:00PM
Tue 9/17/2019 Miller Place @ Mt Sinai VAR BOYS CC Sunken Meadow State Park 4:00PM
D21P25 Wednesday 09-18-19 Practice immediately after school on Track/Turf. Extra stretch, light warm up. On turf, team stretching with glute activation along with core exercises. Abs and leg exercises. Running Preparation, dynamic stretching, strides and drills. Pacing work and meet evaluation. 300m, 300m workout-5x2min repeats, 3 min recovery, small hurdle strides, cool down distance, weight room. Weight Room at the end of practice. Legs in Weight Room.
D22P26 Thursday 09-19-19 Practice immediately after school on Track/Turf. Warm up Run, Stretch, Fence Drills. Strides and drills. Meet Info and running order. 1x800m. 5 sprint form drills into stride into 200m run. Small hurdles and fast feet drills, russians etc. Weight Room at the end of practice.
D23P27 Friday 09-20-19 Practice immediately after school on Track/Turf. Extra stretch.
Dynamic Stretch and drills. Running Prep on Turf. 2x300m.
Sprint form drills into strides on track. Small hurdle stride also fast feet strides, russians etc. Weight Room at the end of practice.
D24P28 Sat 9/21/2019 Bob Pratt Invitational SMSP 9:00am Start 7:00am Bus
School Gates will be open at 6:45am! Be here by 6:55am! Bus pulls out at 7:00am!
Modified Heat Alert Today! Take it easy and drink plenty of water! D25P29 Mon 09-23-19 Practice immediately after school on Track/Turf. Weight Room at the end of practice. Unfortunately, I have an appointment and will only start practice. Please sign in by 2:25pm as I will be leaving by 2:30pm! Coach Sling will run practice. We were successful last two weeks and should perform the same preparation as we did. I want to see outstanding FOCUS Today for preparation for Today and Tomorrow! Practice immediately after school on Track/Turf. Weight Room at the end of practice. Meet tomorrow, Focus begins today! Warm up stretch and run, extra team Stretch. Strides and drills. Meet Preparation. 6x300m run -100m recovery. Cool down, weight room open.
D26P30 Tue 9/24/2019 Crossover A at Sachem East High School 3:30pm start 2:10pm Bus For this meet our Bus will make TWO trips to meet so that everyone may attend the meet. The first bus will promptly depart HS at 2:10pm and drop off about half of our athletes and then come back to HS to pick up the rest of the team. Be ready to go as it will hopefully depart HS at 2:45pm! Please pay attention at practice so we can figure who leaves when. Sachem meet will be a relay event! All Information is below.
Crossover 1 9/24 The Tom Toscano XC Relays @ Sachem East HS
1. 3-person relay teams on Loop 1 of the Tom Toscano XC Course (map available on suffolkxctf.com).
2. Leg 1: 1.5 miles, Legs 2 + 3: apx 1.25 miles.
3. We will provide batons.
4. Anchor Leg wears index card (please supply your own, with pins) with relay team name (Sachem East A, Sachem East B, Sachem East C, etc) and names of all 3 runners. Coaches, time your own teams.
5. Exchange zones + Finish line on baseball field. Buses can drop off at the baseball field (top of the hill, past the track).
6. Leadoff runners should report to the starting line at least 10 minutes before the start of the race.
7. Each school will be assigned an exchange zone on the baseball field for exchanges. Athletes should line up in their schoolâs zone in the expected leg order and seed order to allow for smooth transitions. After handing off, all runners should continue through the exchange zone then exit to the left (following the arrows). Only the anchor legs cross the finish line.
8. If you have an incomplete team, those runners will run as INDIVDIUALS in the first leg. They do not need an index card and will not receive a baton. They will clear the exchange zone as they finish and will not cross the finish line. Coaches, time your own athletes.
9. Athletes may wear a watch to time their own relay split.
10. We will record the overall finish for top 10 teams and report to Section XI and Newsday.
11. Runners can wear spikes ⦠no asphalt.
12. By the start of the first race, please keep all warmups off Loop 1 of the course. Loop 2 and track are available.
13. Boys race start @ 345PM. Girls race start @ 430PM.
D27P31 Wed 09-25-19 Practice immediately after school on Track/Turf. Good Warm up and stretch. Extra stretch, ankles arms, dynamic stretch. 3x400m. Activation and drills between runs. Forward and Back and lateral push offs. Small and Large hurdles.
Cool down, weight room open. Powder Puff 7pm.
D28P32 Thur 09-26-19 Practice immediately after school on Track/Turf. Good Stretch and Warm up run. Ankles, Arms, Dynamic Stretch. Hi knees etc. 500m-600m-800m-600m-500m. Cool Down, small hurdles. Weight Room Open. Middle School Meet. Best Buddies 3:30pm.
D29P33 Fri 09-27-19 Practice immediately after school on Track/Turf. Premeet workout and weight room.
D30P34 Sat 9/28/2019 Suffolk Coaches Invitational SMSP 9:00am Start 7:00am Bus
Be ready to go by 6:50am!
D31P35 Mon 09-30-19 Practice 8:00am-10:00am! Meet on Track/Turf.
Minimum Warm Up includes light stretch, warm up joints, 1600m/10 minute run, small hurdle strides, dynamic stretch! Repeat for Minimum Cool Down!
Included 12 inch hurdles for drills.
Running Workout on Field behind bleachers. 3:00min run, 3:00min run, 2:30min run, 2:00min run, 1:30min run. Cool down and strides over 6 inch hurdles.
Weight Room open towards the end of practice!
D32P36 Tue 10-01-19 Practice 8:00am-10:00am
Minimum Warm Up includes light stretch, warm up joints, 1600m/10 minute run, small 6 inch hurdle strides, dynamic stretch! 12 inch hurdles set up for drills as well as Speed Ladder! Repeat for Minimum Cool Down!
Whistle running preparation drills. Running Workout on track-2 sets of 400m run into 200m jog recovery into another 400m run. 4 x 300m run, 100m recovery run/walk. Cool down with small hurdles, speed ladder and run!
Included 12 inch hurdles for drills. Included speed ladder for drills.
Weight Room open towards the end of practice!
D33P37 Wed 10-02-19 Practice immediately after school on Track/Turf.
Minimum Warm Up includes light stretch, warm up joints, 1600m/10 minute run, small 6 inch hurdle strides, dynamic stretch! Ankles Arms dynamic stretch. Whistle warm up with 100m strides (eyes up, look at 20 yard line), high knees, butt kicks etc. Running Workout: 1x400m, 3x200m, sprint form drills with strides. Repeat for Minimum Cool Down with small hurdle strides! Weight Room open towards the end of practice!
D34P38 Thur 10-03-19 Practice immediately after school on Track/Turf.
Kept all inside. Rain and wind. Core and abs in Aux gym. Discuss season.
Weight Room open as well as elliptical, rower and bikes!
D35P39 Fri 10/4/2019 Tom Knipfing Memorial Cross Country Invitational Sponsored by the Shoreham-Wading River XC Teams Firemenâs Field, Ridge NY 4:00pm start 2:15pm Bus
D36P40 Sat 10-05-19 Practice 9:00am-10:30am. Track/Turf. Extra warm up and stretch due to chilly conditions. Discuss school work and SAT ACT. Ankles Arms Dynamic Stretch
2:00min Run 1:00min Rec 2:00min Run on Turf. Strides and drills on turf Whistle Start preparation in strides. Small hurdle strides. Weight Room open towards the end of practice.
D37P41 Bus Departs at 2:15pm to SMSP
Mon 10/7/2019 Shoreham WR @ Mt Sinai VAR GIRLS CC Sunken Meadow State Park 4:00PM
Mon 10/7/2019 Amityville @ Mt Sinai VAR GIRLS CC Sunken Meadow State Park 4:00PM
Mon 10/7/2019 Miller Place @ Mt Sinai VAR GIRLS CC Sunken Meadow State Park 4:00PM
Mon 10/7/2019 Amityville @ Mt Sinai VAR BOYS CC Sunken Meadow State Park 4:00PM
Mon 10/7/2019 Sayville @ Mt Sinai VAR BOYS CC Sunken Meadow State Park 4:00PM
Mon 10/7/2019 Shoreham WR @ Mt Sinai VAR BOYS CC Sunken Meadow State Park 4:00PM
D37P41 Tue 10-08-19 Practice Immediately after school on Track/Turf.
Wed 10-09-19 Yom Kippur No school! You may have the day off today!
D38P42 Thur 10-10-19 Practice Immediately after school on Track/Turf.
If inclement weather continues please use weight room, rowers, bikes and elliptical.
Got workout in! Warm up and stretch! All on Turf. 2:00min run into 1:00min run faster, recovery and repeat 2 more time. Good cool down and weight room open.
D39P43 Fri 10-11-19 Practice Immediately after school on Track/Turf. This will be a quick practice. All should be completed by 3:40pm! All on Turf for Dyanamic stretch, drills and whistle starts warm up. 4 sets of 60sec run - 30sec run faster - one min recovery. Distance and weight room!
If inclement weather continues please use weight room, rowers, bikes and elliptical.
D40P44 Sat 10/12/2019 Suffolk Officials Invitational SMSP 10:00am Start 8:00am Bus
Be at school and ready to go by 7:50am!
Sat 10/12/2019 Suffolk Officials Invitational SMSP 10:00am Start 8:00am Bus
TIME SCHEDULE:
Girls JV 10:00 Boys Frosh 11:25
Girls Varsity 10:35 Boys Varsity 11:45
Girls Frosh 11:05 Boys JV 12:10
D41P45 Mon 10-14-19 Columbus Day! No School! Important practice today 9:00am-10:30am! Stretch Warm Up on Track/Turf! Strides and drills for 120 yards on Turf. Whistle start preps. Small hurdle strides into 100 yard strides. Cood Down. Weight Room towards end of practice! Meet tomorrow! 9:00am-10:30am
D42P46 Bus Departs at 2:15pm to SMSP
Tue 10/15/2019 Mt Sinai @ Sayville VAR GIRLS CC Sunken Meadow State Park 4:00PM
Tue 10/15/2019 Mt Sinai @ Westhampton VAR BOYS CC Sunken Meadow State Park 4:00PM
D43P47 Wed 10-16-19 Practice Immediately after school on Track/Turf. Warm up and stretch. Ankles Arms dynamic stretch drills. Running Workout 10 repeats on Turf 2:00min run - 1:00min rec. Water halfway. cool down. Weight Room open after run.
D44P48 Thur 10-17-19 Practice Immediately after school on Track/Turf.
Very Very Gusty Winds up to 40mph. Warm up and stretch. Running Workout 12 x 200m with wind at back. Run and Recovery between 2:20-3:00min. Weight room open.
D45P49 Fri 10-18-19 Practice Immediately after school on Track/Turf.
Warm Up Stretch, Dynamic Stretch, Strides and drills, 4x100yard strides with small hurdles. Elementary school 5x600m repeats, cool down. Weight Room open.
D46P50 Sat 10/19/2019 Important practice today 9:00am-10:30am!
Warm Up Stretch, Dynamic Stretch, Strides and drills, 4x100yard strides with small hurdles.
2x400m pace work, 6 laps opposite direction-work on the curves and maintain and straight away. Cool Down and get in the weight room.
D47P51 Mon 10-21-19 Practice Immediately after school on Track/Turf.
Warm Up Stretch, Dynamic Stretch, Strides and drills, Whistle Warm Up. 4x100yard strides with small hurdles. 2x400m, 1x600m. Cool Down. Senior Recognition Today! Weight Room Open!
D48P52 Tue 10/22/2019 Crossover B at Sachem North High School 2:15pm Bus
5K Boys run at 4:00pm and girls run at 4:30pm.
D49P53 Wed 10-23-19 Practice Immediately after school on Track/Turf.
Warm Up Stretch, Dynamic Stretch, Strides and drills. 2x400m, 4x100yard strides with small hurdles. Behind HS 4 uphills with loop, 4 downhills with loop. 2x400m. Small hurdle strides. Cool Down. Weight Room Open!
D50P54 Thur 10-24-19 Practice Immediately after school on Track/Turf.
Warm Up Stretch, Dynamic Stretch, Strides and drills, Whistle Warm Up. 4x100yard strides with small hurdles. Strides and drills on turf. 4x800m pacing and group running. Cool Down. Middle School Meet! Weight Room Open!
D51P55 Fri 10-25-19 Practice Immediately after school on Track/Turf.
Warm Up Stretch, Dynamic Stretch, Strides and drills, Whistle Warm Up. 4x100yard strides with small hurdles. Strides and drills on turf. 2 sets of 500m-400m-300m pacing and group running. Cool Down. Weight Room Open!
D52P56 Sat 10-26-19 8:00am-9:30am Practice on Track/Turf.
At 8am due to Safe Halloween! Warm Up Stretch, Dynamic Stretch, Strides and drills, Whistle Warm Up with strides and extra stretch. 4x100yard strides with small hurdles. Strides and drills on turf. Cool Down. Weight Room Open!
D53P57 Mon 10-28-19 Practice immediately after school on Track/Turf.
Warm Up Stretch, Dynamic Stretch, Strides and drills, Whistle Warm Up with strides and extra stretch. Pop ups! Small hurdles. Strides and drills on turf. Meet Preparation, weight room open for light meet prep.
D54P58 Tue 10/29/2019 Division Championships! Bus 11:15am
Division Championships at Sunken Meadow State Park (10/29/2019)
Championship Boys Race 1:30 PM No one from our team
Championship Girls Race 2:00 PM Our Top 7 Girls
Boys Team Qualifier Race 2:30 PM Our Top 7 Boys
Girls Team Qualifier Race 3:00 PM No one from our team
Boys Individual Qualifier Race 3:30 PM Boys
Girls Individual Qualifier Race 4:00 PM Girls
D55P59 Wed 10-30-19 Practice Immediately after school on Track/Turf.
Misty and Rainy. Warm Up and Stretch. Dynamic Stretch. Running workout: 400m-500m-600m-500m-400m. Cool Down. Weight Room open, Legs recommended.
D56P60 Thur 10-31-19 Practice Immediately after school on Track/Turf.
Warm Up Stretch, Dynamic Stretch, Strides and drills, Whistle Warm Up with strides and extra stretch. Pop ups! 2x200m Accelerate Curve wind at back. Weight Room: Back and Biceps.
D57P61 Fri 11-01-19 Practice Immediately after school on Track/Turf.
Warm Up Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Whistle Warm Up with strides and extra stretch. Pop ups! Running Workout: on turf/track 2:00min run-1:00min Rec-2:00min Run-1:00min Run-2:00min Run. Repeat behind school with hills. 4xdownhills fast recover with loop. Weight Room: Chest and Triiceps.
D58P62 Sat 11-04-19 9:00am-10:30am Practice on Track/Turf.
Warm Up Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Whistle Warm Up with strides and extra stretch. Pop ups! Small hurdles. Running Workout: 400-400 to reset body, 800-800-700-600. Weight Room: Legs recommended.
D59P63 Mon 11-04-19 Practice Immediately after school on Track/Turf.
Warm Up Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Whistle Warm Up with strides and extra stretch. Pop ups! Small hurdles. Running Workout: 400-400 to reset body, on grass 600-1200-600, track 400-400. Small hurdles, Cool Down! Weight Room: Upper Body
D60P64 Tues 11-05-19 Election Day! Teacher Conference Day! Practice will begin at 2:30pm on Track/Turf. No buses will be available.
Warm Up Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Whistle Warm Up with strides and extra stretch. Pop ups! Small hurdles. Running Workout: 400-600 to reset body, Two sets of 300mrun-100rec-300mrun-100mrec, 300m-300m. Small hurdles, Cool Down! Weight Room: Upper Body
D61P65 Wed 11-06-19 Practice Immediately after school on Track/Turf.
Warm Up Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Whistle Warm Up with strides and extra stretch. Pop ups! Small hurdles. Running Workout: 400-400 to reset body, 4x200m with wind at back. Small hurdles, Cool Down! Weight Room: Upper Body
D62P66 Thur 11-07-19 Practice Immediately after school on Track/Turf.
Warm Up Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Whistle Warm Up with strides and extra stretch. Pop ups! Small hurdles. Running Workout: 400-400 to reset body, Do what you need to get done. Small hurdles, Cool Down! Weight Room: Meet Prep
We are B! Dismissed at 11:06am!
D63P67 Fri 11/8/2019 County Championships. State Qualifying Meet! Bus 11:15am
Section XI Championship and State Qualifier at Sunken Meadow State Park (11/08/2019)
Tentative Schedule
1 ) Boys Class A Race 1:30 PM
2 ) Boys Class B Race 2:00 PM
3 ) Boys Class C/D 2:30 PM
4 ) Girls Class A 3:00 PM
5 ) Girls Class B Race 3:30 PM
6 ) Girls Class C/D Race 4:00 PM
D64P68 Saturday 11-09-19 I have a Coaches Meeting at 9:00am.
Practice from noon until about 1:00pm on Track/Turf. There will be a LAX tournament today. We will meet outside by the weight room door and probably run behind the HS.
Warm up stretch, perimeter(s) Sarah and Katie, Drills behind HS. Uphill technique. Sarah Figure 8's on small hills 2:00min on 1:00min off 2:00min on recovery. 4 downhills fast and complete loop. Perimeter cool down.
D65P69 Mon 11-11-19 Veteran's Day! No School! Note earlier practice time!
Practice 8:00am-9:30am on Track/Turf. I will be in the weight room towards the end of practice.
Warm Up Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Whistle Warm Up with strides and extra stretch. Pop ups! Small hurdles. Running Workout: 400-400 to reset body, 2 SETS OF 800M RUN 200M RUN REC 300M FAST. 2x200m VERY FAST. COOL DOWN. Small hurdles, Cool Down! Weight Room:
Daily Routine will include the following: Warm Up minimum 4-6 laps and/or perimeter run. Small Hurdles 4 x 100yds. Cone drills LR, LR. LR back to beginning 2L2R. Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill. Whistle Warm Up with strides and extra stretch. Pop ups! Small hurdles. About 3:00pm Running Workout: 400-400 Workout. Weight Room:
Order of Events: Crossovers A & C
Long Jump, Shot Put and High Jump (Triple Jump follows Long Jump)
55 Meter Hurdles
3000 Meter Run (2 turn box)
55 Meter Dash
600 Meter Run (2 turn stagger)
1000 Meter Run (2 turn box)
300 Meter Dash
1500 Meter Run (1 turn box)
1500 Meter Walk (1 turn box)
4 x 400m Relay (2 turn stagger)
4 x 200m Relay (3 turn stagger)
4 x 800m Relay (2 turn box)
Order of Events: Crossover B & D
Triple Jump, Shot Put, High Jump (Long jump follows Triple Jump)
55 Meter Hurdles
1500 Meter Run (1 turn box)
300 Meter Dash
1000 Meter Run (2 turn box)
600 Meter Run (2 turn stagger)
55 Meter Dash
3000 Meter Run (2 turn box)
1500 Meter Walk (1 turn box)
4 x 400m Relay (2 turn stagger)
4 x 200m Relay (3 turn stagger)
4 x 800m Relay (2 turn box)
2019-20 WINTER TRACK SCHEDULES as of 10-28-19 Invitationals in progress!
(ALL meets at Suffolk Community College West Campus, Brentwood)
Sunday 12/8/2019 9:00 AM - 11:30 AM Girls Crossover A Bus Departs at 7:25am!
Saturday 12/14/2019 2:30 PM - 5:15 PM Girls Crossover B Bus Departs at 12:55pm!
Year Book picture will be taken at about 2pm at this meet!
Saturday 12/21/2019 5:15 PM - 8:00 PM Girls Crossover C Bus Departs at 3:40pm!
Sunday 1/5/2020 11:45 AM - 2:30 PM Girls Crossover D Bus Departs at 10:10am!
Friday 1/10/2020 5:00 PM - 10:00 PM Girls Zeitler Relays - Leagues 3,4,5 Bus Departs at 3:25pm!
Sunday 1/12/2020 1:30 PM - 5:30 PM Girls Jim Howard - Small Schools Bus Departs at 11:55pm
Saturday 1/18/2020 9:00 AM - 11:30 AM Girls League 5 Championships Bus Departs at 7:00am!
Sunday 1/26/2020 9:00 AM - 1:00 PM Girls Art Mitchell Small Schools Bus Departs at 7:25am!
Friday 1/31/2020 5:00 PM - 9:00 PM Girls Girls Small Schools Championship Bus Departs at 3:25pm!
Monday 2/10/2020 5:00 PM - 9:00 PM Girls State Qualifier Bus Departs at 3:25pm!
2020 Tentative Spring Track League Schedule as of 12-19-19
Wed 4/1/2020 Mt Sinai @ Miller Place Miller Place High School 4:00 PM
Wed 4/15/2020 Westhampton @ Mt Sinai Mount Sinai High School 4:00 PM
Mon 4/20/2020 Mt Sinai @ Kings Park Kings Park High School 4:00 PM
Thu 4/30/2020 Shoreham WR @ Mt Sinai Mount Sinai High School 3:30 PM
Wed 5/6/2020 Mt Sinai @ Amityville Amityville Memorial High School 4:00 PM
Wed 5/13/2020 Sayville @ Mt Sinai Mount Sinai High School 4:30 PM
Skeleton Winter Track Schedule-Details will be listed as they become available.
2019-20 WINTER TRACK SCHEDULES
(ALL meets at Suffolk Community College West Campus, Brentwood)
Sunday 12/8/2019 9:00 AM - 8:00 PM Girls Crossover A
Saturday 12/14/2019 9:00 AM - 8:00 PM Girls Crossover B
Saturday 12/21/2019 9:00 AM - 8:00 PM Girls Crossover C
Sunday 1/5/2020 9:00 AM - 8:00 PM Girls Crossover D
Tuesday 1/7/2020 5:00 PM - 10:00 PM Girls Zeitler Relays - Leagues 1,2
Friday 1/10/2020 5:00 PM - 10:00 PM Girls Zeitler Relays - Leagues 3,4,5
Sunday 1/12/2020 9:00 AM - 1:00 PM Girls Jim Howard - Large Schools
Sunday 1/12/2020 1:30 PM - 5:30 PM Girls Jim Howard - Small Schools
Friday 1/17/2020 7:30 PM - 10:00 PM Girls League 4
Saturday 1/18/2020 9:00 AM - 7:00 PM Girls League Championships 5,1,2,3
Sunday 1/26/2020 9:00 AM - 1:00 PM Girls Art Mitchell Small Schools
Sunday 1/26/2020 1:00 PM - 5:00 PM Girls Art Mitchell Large Schools
Friday 1/31/2020 5:00 PM - 9:00 PM Girls Girls Small Schools Championship
Sunday 2/2/2020 9:00 AM - 1:00 PM Girls Large Schools Championships
Monday 2/10/2020 5:00 PM - 9:00 PM Girls State Qualifier
11-12-19 Winter Track Practice will begin immediately after school outside weight room today due to inclement weather. You will sign in and start on bikes and rowers and start your weight training. We will rotate you in and out of the weight room until about 2:45pm.
2:45pm until about 3:30pm we will work on running technique and form in the hallways.
We will then work on individual strength and events in smaller groups. It is important that you learn the proper technique for every activity that you are involved in!
D02P02 Wednesday 11-13-19 Practice begins immediately after school on track/turf.
Very cold outside today, so please bundle up. Hat and gloves are required today! Warm up stretch and technique and distance run as soon as you get outside.
2:10pm Warm Up Stretch, minimum run of 4laps-6laps or perimeter. ankles/arms, dynamic stretch, fence drills, small hurdles, cone drills, band exercises.
2:45pm Team running workout Pacing work 400m, 400m, 600m, 200m 200.
3:30pm Weight Room opens, move hurdles inside
3:45pm hurdle drills in hallways
Weight Room open until 5:00pm
D03P03 Thursday 11-14-19 Practice begins immediately after school on track/turf.
2:10pm Warm Up Stretch, minimum run of 4laps-6laps or perimeter. ankles/arms, dynamic stretch, fence drills, small hurdles, cone drills, band exercises.
Coach Loomis HJ, Coach Sling throwers. Hurdle Drill on own before and after practice.
2:45pm-3:40pm Team Drills and running workout 400m-500m-200m-200m
Sprint Form Drills will strides.
Weight Room opened until about 5:00pm.
D04P04 Friday 11-15-19 Practice begins immediately after school on track/turf.
Warm Up minimum 4-6 laps and/or perimeter run. Small Hurdles 4 x 100yds. Cone drills LR, LR. LR back to beginning 2L2R. Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill. Whistle Warm Up with strides and extra stretch. Pop ups! Small hurdles. About 3:00pm Running Workout: 200m-400m-200m-400m Workout. Weight Room:
D05P05 Saturday 11-16-19 Practice will begin at 7:00am due to gym slot. Events determine what time you should arrive at practice. Plan will be Hurdles and High Jump 7:00am-8:00am. Shot Put 8:00am-9:00am. Weight room will open at 8:00am. Running on Track 9:00am-10:00am. Stardard Warmup. Running workout:400m, 200m, 400m, 200m, 400m.
Please check back for updates during inclement weather!
D06P06 Monday 11-18-19 Practice begins immediately after school on track/turf.
Tuesday 11-12-19 Winter Track Practice will begin immediately after school outside weight room today due to inclement weather. You will sign in and start on bikes and rowers and start your weight training. We will rotate you in and out of the weight room until about 2:45pm.
2:45pm until about 3:30pm we will work on running technique and form in the hallways.
We will then work on individual strength and events in smaller groups. It is important that you learn the proper technique for every activity that you are involved in!
D02P02 Wednesday 11-13-19 Practice begins immediately after school on track/turf.
Very cold outside today, so please bundle up. Hat and gloves are required today! Warm up stretch and technique and distance run as soon as you get outside.
2:10pm Warm Up Stretch, minimum run of 4laps-6laps or perimeter. ankles/arms, dynamic stretch, fence drills, small hurdles, cone drills, band exercises.
2:45pm Team running workout Pacing work 400m, 400m, 600m, 200m 200.
3:30pm Weight Room opens, move hurdles inside
3:45pm hurdle drills in hallways
Weight Room open until 5:00pm
D03P03 Thursday 11-14-19 Practice begins immediately after school on track/turf.
2:10pm Warm Up Stretch, minimum run of 4laps-6laps or perimeter. ankles/arms, dynamic stretch, fence drills, small hurdles, cone drills, band exercises.
Coach Loomis HJ, Coach Sling throwers. Hurdle Drill on own before and after practice.
2:45pm-3:40pm Team Drills and running workout 400m-500m-200m-200m
Sprint Form Drills will strides.
Weight Room opened until about 5:00pm.
D04P04 Friday 11-15-19 Practice begins immediately after school on track/turf.
Warm Up minimum 4-6 laps and/or perimeter run. Small Hurdles 4 x 100yds. Cone drills LR, LR. LR back to beginning 2L2R. Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill. Whistle Warm Up with strides and extra stretch. Pop ups! Small hurdles. About 3:00pm Running Workout: 400-400 Workout. Weight Room:
D05P05 Saturday 11-16-19 Practice will begin at 7:00am due to gym slot. Events determine what time you should arrive at practice. Plan will be Hurdles and High Jump 7:00am-8:00am. Shot Put 8:00am-9:00am. Weight room will open at 8:00am. Running on Track 9:00am-10:00am.
D06P06 Monday 11-18-19 Practice begins immediately after school on track/turf.
Warm Up minimum 4-6 laps and/or perimeter run. Small Hurdles 4 x 100yds. Cone drills LR, LR. LR back to beginning 2L2R. Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill. Whistle Warm Up with strides and extra stretch. Pop ups! Small hurdles. About 3:00pm Running Workout: 200m repeats as a team while SC runs 80s/400m for 4 laps. 4 x150 Accelerations. Into to indoor track. Then 4 repeats 400m at 70-75s for SC Weight Room:
D07P07 Tuesday 11-19-19 Practice begins immediately after school on track/turf.
Gym Time: 4:15pm-6:15pm for throws, HJ and Hurdles. May introduce LJ TJ.
Throws Coach Sling. HJ Coach Loomis Coach Testa, Hurdles Coach Dwyer
Start with warm up and drills in hallways to prepare for gym time!
Warm Up minimum 4-6 laps and/or perimeter run. Small Hurdles 4 x 100yds. Added 12 inch hurdles today. High knees and step throughs, side steps. Double leg hops, single leg hops. Cone drills LR, LR. LR back to beginning 2L2R. Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill. Whistle Warm Up with strides and extra stretch. Pop ups! Small hurdles. About 3:00pm Running Workout: 400-400 to reset, 3x150 Accelerations 2x200m for speed technique. Extra Running Technique Today! Workout. Weight Room:
D08P08 Wednesday 11-20-19 Practice begins immediately after school on track/turf.
Warm Up minimum 4-6 laps and/or perimeter run. Small Hurdles 4 x 100yds. Cone drills LR, LR. LR back to beginning 2L2R. 12 inch hurdles also set up. Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill. Small hurdles. About 3:00pm Running Workout: On turf number run warm up. 6-10x200m. Cool Down. Weight Room open.
D09P09 Thursday 11-21-19 Practice begins immediately after school on track/turf.
Gym Time: 3:45pm-5:45pm for throws, HJ and Hurdles. May introduce LJ TJ.
Throws Coach Sling. Beautiful Day so started Feild Events Outdoors.
HJ Coach Sling indoors, LJ TJ Steps and Hurdles outdoors Coach Sling and Coach Dwyer
Warm Up minimum 4-6 laps and/or perimeter run. Small Hurdles 4 x 100yds. Added 12 inch hurdles today. High knees and step throughs, side steps. Double leg hops, single leg hops. Cone drills LR, LR. LR back to beginning 2L2R. Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill. Small hurdles. About 3:00pm Running Workout: Number running 5:00min on Turf. Start all field events outdoors. Running Technique behind HS for running uphills and downhills. SC then 2x5:00min repeats level 3,4,5. On track with spikes 4x300m FAST Weight Room:
D10P10 Friday 11-22-19 Practice begins immediately after school on track/turf.
Reminder: During inclement weather we will meet outside weight room in the hallway!
Indoor workout today due to inclement weather. Introduced: 10 Hercules, 10 Good Mornings, 10 Good Mornings lean Side to side, 10 Good Mornings Rotate Side to side, Arms out to the side making a T Alternating Toe Touches, 10 Prisoner Squats, 10 Squats, 30 Toe Raises (10 regular-10 toes in-10 toes out), 30 Pulling Toes Up (10 regular-10 toes in-10 toes out), Upper Body- 10 push-ups, Bend over 90 degrees-Y, T, W, L, Egyptians, standing T's.
D11P11 Saturday 11-23-19 Running begins at noon on track/turf.
Gym Time: 1:00pm-3:00pm for throws, HJ and Hurdles. May introduce LJ TJ.
We will probably be completed in the gym by 2:00pm-2:15pm. I do not anticipate needing all gym time. Boys practiced earlier today!
Will try to get LJ TJ steps outdoors as well as hurdle. HJ will be indoors.
Warm Up minimum 4-6 laps and/or perimeter run. Small Hurdles 4 x 100yds. Added 12 inch hurdles today. High knees and step throughs, side steps. Double leg hops, single leg hops. Cone drills LR, LR. LR back to beginning 2L2R. Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill. Whistle Warm Up with strides and extra stretch. Pop ups! Small hurdles. Running Workout: 200-200 to reset, Extra running drills into strides for speed technique. Extra Running Technique Today! Workout. Weight Room:
D12P12 Monday 11-25-19 Practice begins immediately after school on track/turf.
Standard Warm Up! SP Outdoors with Coach Sling, Hurdle Technique outdoors.
Gym Time: 2:15pm-4:15pm HJ with Coach Loomis, PV until 5pm with Coach G
Warm Up minimum 4-6 laps and/or perimeter run. Small Hurdles 4 x 100yds. Cone drills LR, LR. LR back to beginning 2L2R. Resistance Bands are available!
Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill. Whistle Warm Up with strides and extra stretch. Pop ups! Small 6 inch hurdles. Add 12 inch hurdles. About 3:00pm Running Workout: 300-300 to reset Workout. Running Drills with strides. Nice Day for extra distance. Weight Room:
D13P13 Tuesday 11-26-19 Practice begins immediately after school on track/turf.
Standard Warm Up! Gym Time: 4:00pm-5:00pm PV with Coach Giorlando
Once warmed up, Coach Loomis LJ TJ steps and jumping drills into sand. Coach Sling Throws. Hurdle drills, technique and run throughs will be on your own.
Warm Up minimum 4-6 laps and/or perimeter run. Small Hurdles 4 x 100yds. Cone drills LR, LR. LR back to beginning 2L2R. Resistance Bands are available!
Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill. Small 6 inch hurdles. Add 12 inch hurdles. About 3:00pm Running Workout: 10 repeats that you will pick your distance 400 or 300 or 200. SC 400m run 200m jog recovery. 75-70s about 90s-2min recovery. Cool Down. Nice Day for extra distance. Weight Room: Coach Sling then Dwyer
D14P14 Wednesday 11-27-19 Practice 8:00am-9:15am on track/turf. Standard Warm Up! Please check for updates or any changes. No Weight Room!
School Buildings are closed today so you will not be able to get inside.
Warm Up minimum 4-6 laps and/or perimeter run. Small Hurdles 4 x 100yds. Cone drills LR, LR. LR back to beginning 2L2R. Resistance Bands are available!
Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill. Whistle Warm Up with strides and extra stretch. Pop ups! Small 6 inch hurdles. Add 12 inch hurdles. About 3:00pm Running Workout: 300-300 to reset Workout. Running Drills with strides. Nice Day for extra distance. Weight Room:
Happy Thanksgiving! There will be NO PRACTICE on Thursday and Friday!
D15P15 Saturday 11-30-19 Practice will be early due to Turkey Trot.
Running on track/turf: 7:30am-8:15am. Gym Time: 9:00am-10:30am.
Events will be taking place in the gym and in the Hallways! Be responsible for what needs to get done!
D16P16 Monday 12-02-19 Practice begins immediately after school on track/turf.
Reminder: During inclement weather we will meet outside weight room in the hallway!
Start warming up in the gym immediately after school during inclement weather! Be ready to work hard and to improve on your abilities! Hurdles available in the Hallway. Weight Room Open
Gym Time: Immediately after school before BB game.
Team will work in STATIONS Today for both Boys and Girls.
Cone Drills Coach Giorlando
Small Hurdles Coach Dwyer
Box Drills Coach Loomis
Speed Ladder Coach Slingerland
Conditioning Coach Markowitz
D17P17 Tuesday 12-03-19 Practice begins immediately after school on track/turf.
Gym Time:4:15pm-6:15pm Coach Sling Thows, Coach Loomis HJ, Coach Giorlando PV
Warm Up minimum 4-6 laps and/or perimeter run. Small Hurdles 4 x 100yds. Cone drills LR, LR. LR back to beginning 2L2R. Resistance Bands are available! Focus: Handoffs on Turf and around center circle. Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill. Small 6 inch hurdles. About 3:10pm Running Workout: 6 repeats that you will pick your time 2:30min or 2:00min or 90s or 60s. 2:00min Recovery. SC 400m run 200m jog recovery. 75-70s about 90s-2min recovery. Cool Down. Small hurdles, cones. Weight Room: Coach Sling, Loomis, Dwyer
D18P18 Wednesday 12-04-19 Practice begins immediately after school on track/turf.
Warm Up minimum 4-6 laps and/or perimeter run. Small Hurdles 4 x 100yds. Cone drills LR, LR. LR back to beginning 2L2R. Resistance Bands are available! Focus: LJ TJ Steps with Coach Loomis. Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill. Small 6 inch hurdles. Whistle warm up with strides. About 3:00pm Running Workout: 10 x 200m run 30-40s. about 2:15 min recovery. Cool Down. Small hurdles, cones. Weight Room: Coach Sling, Loomis
D19P19 Thursday 12-05-19 Practice begins immediately after school on track/turf.
Gym Time:3:45pm-5:00pm Coach Sling throw immediately after school then hurdles in gym
Coach Loomis HJ Coach Giorlando PV steps and Coach Markowitz also in gym
Warm Up minimum 4-6 laps and/or perimeter run. Small Hurdles 4 x 100yds. Cone drills LR, LR. LR back to beginning 2L2R. Resistance Bands are available! Focus: Meet preparation for events. Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill. Small 6 inch hurdles. About 3:00pm Running Workout: 1x800m, 1x400m, 800m walk for walkers to find times Cool Down. Small hurdles, cones. Weight Room: Coach Sling, Loomis, Dwyer
D20P20 Friday 12-06-19 Practice begins immediately after school on track/turf. Gym Time: Immediately after school before BB game. Coach Sling SP Hurdles, Coach Loomis HJ Steps LJ TJ. Pop Ups. Very Cold and Windy! Meet Preparation!
Warm Up minimum 4-6 laps and/or perimeter run. Small Hurdles 4 x 100yds. No Cones Today! Starts, hurdle steps. Resistance Bands are always available! Focus: Meet preparation for events. Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill. Small 6 inch hurdles. No Running Workout! Cool Down. Small hurdles. Weight Room: Coach Sling
D00P00 Saturday 12-07-19 NO Practice Today! Meet tomorrow!
D21P21 Sunday 12-08-19 Meet Crossover A
I have a faculty meeting after school. All will be set up for your warm up. If inclement weather, you may quickly use the gym until BB starts practicing. Weight Room will be open. If weather is good, go outside and do standard warm up until I arrive. Coach Sling and Loomis will be available! clipboards for sign in will be outside weight room. We will meet as an entire team at about 2:45pm in the hallway outside the weight room when the middle schoolers arrive to go over meet performances and what is expected.
D22P22 Monday 12-09-19 Practice begins immediately after school on track/turf.
Gym Time: 4:00pm-5:00pm We will work on Field events today in the gym.
D23P23 Tuesday 12-10-19 Practice begins immediately after school on track/turf.
Massive Rain, kept all inside. Weight Room Open. Drills with team, sprint form drills into strides. Ocean Breeze sign up! Gym Time: none
D24P24 Wednesday 12-11-19 Practice begins immediately after school on track/turf.
SNOW, kept all inside! Warm up in halls. Technique and events. RaceWalk Technique, sprint form drills. Weight Room Open! Gym Time: Before BB game. Full HJ, SP, Hurdles, small hurdles, pop ups, plyos
Sunday 12/8/2019 9:00 AM - 11:30 AM Girls Crossover A Bus Departs at 7:25am!
Be at school and ready to go by 7:15am. Be sure to sign in! Bring at least 4 safety pins to attach your competitor number to your jersey.
Saturday 12/14/2019 2:30 PM - 5:15 PM Girls Crossover B Bus Departs at 12:55pm!
Year Book picture will be taken at about 2pm at this meet!
Be at school and ready to go by 12:45pm. Be sure to sign in!
REMINDER To have your number on and Field event cards filled out!
Be at school and ready to go by 12:45pm. Be sure to sign in!
D28P28 Saturday 12/14/2019 2:30 PM - 5:15 PM Girls Crossover B Bus Departs at 12:55pm!
Year Book picture will be taken at about 2pm at this meet!
Be at school and ready to go by 12:45pm. Be sure to sign in!
D25P25 Thursday 12-12-19 Practice begins immediately after school on track/turf.
Warm Up quickly so we can get started ASAP! You may warm up outside or inside. All Field Events will take place in the gym as well as 6 inch hurdles. Coach Sling SP, Coach Loomis HJ, Coach Giorlando PV, Coach Dwyer Hurdles, Coach Testa HJ Hurdles and drills. Weigh Room open! Just Added Gym Time: 2:00pm-3:45pm
D26P26 Friday 12-13-19 Practice begins immediately after school on track/turf.
Let's get practice going ASAP! Meet preparation! Be sure to get your steps! All should be done by 3:45pm! Gym Time: none
D27P27 Saturday 12/14/2019 2:30 PM - 5:15 PM Girls Crossover B Bus Departs at 12:55pm!
Year Book picture will be taken at about 2pm at this meet!
Be at school and ready to go by 12:45pm. Be sure to sign in!
D28P28 Monday 12-16-19 Practice begins immediately after school on track/turf.
Stardard warm up and drills. Small hurdles, cone drills. Running Workout: Distance 4 x 2:00min Run 2:00min recovery then 4x90s run 90 sec recovery. Mid and sprinter 2 x 2:00min run 2:00min Recovery then 2 x 90s Run 90 s Recovery the 60s, 55s, 50s, 45s. Cool Down Weight Room open.
D29P29 Tuesday 12-17-19 Practice begins immediately after school in the gym. Warm up immediately. Small hurdles will be set up and then cone drills. Hurdles Technique and work steps in gym. Coach Sling SP. Then in hallways sprint form drills into strides. Racewalkers will work technique in hallways.
Gym Time: Before BB Games. Will need to be done in the gym by 3:00pm.
Weight Room will be open!
D30P30 Wednesday 12-18-19 Practice begins immediately after school on track/turf.
Stardard warm up and drills. Small hurdles, cone drills. Running Workout: All runners 8x150's 90s rec or 2min total time run and recover. 1x200m, 1x150m Cool Down Weight Room open.
D31P31 Thursday 12-19-19 Practice begins immediately after school on track/turf.
Very cold outside today! Please bundle up! Standard Warm up and stretch. Extra distance and get inside to warm up and use the weight room.
D32P32 Friday 12-20-19 Practice begins immediately after school on track/turf.
Early Dismissal from school. Get to track ASAP! We will be completed by 3:30pm, meet preparation. Standard Warm up and stretch. LJ TJ steps. 4 x 200m for technique and pace. Weight Room open. THERE WILL BE NO LATE BUSES TODAY! You will need to have a ride home for 3:30pm
D33P33 Saturday 12-21-19 Meet Crossover C 6 athletes may compete in 2 events and a relay. All others 2 events ONLY!
Saturday 12/21/2019 5:15 PM - 8:00 PM Girls Crossover C Bus Departs at 3:40pm!
Be at school and ready to leave by 3:25pm!
D347P34 Monday 12-23-19 NO SCHOOL Practice begins at 10:00am on track/turf.
Gym Time: 11:00am-1:00pm. We will be able to get into gym earlier, so please be on time and start the standard warm up and stretching. We should be completed by noon!
Weight room will open from about 11:00am until about noon. Beautiful Day outside so throwers throw outside!
After standard warm up- 3 x 2:00 min Run - 1:00 min Rec. LJ TJ Hurdles. Inside for PV and HJ. Running workout - 2 x 400m, 2 x 300m, 2 x 200m more small hurdles and then weight room.
Actual Practice Time will be dependent on Weather and Gym Times.
D357P35 Friday 12-27-19 Practice begins at noon on track/turf. Please be prompt and start your standard warm up, stretch and drills. Field Events location and time is dependent on weather. If weather is nice, most field events can take place outdoors just like we did on Monday. Running Workout: Distance Runners of 600m and up 2-4 x 600m, 2-4 x 400m, 4 x 150m. 400m Runners and down. 2-4 x 300m, 2-4 x 200m, 4 x 150m. Comfortable running pace with 2-3 minutes to recovery. Work within your ability. This is a bulk workout. The weather is supposed to be nice and we want to get the body going after being off. Gym Time 1:00pm-3:00pm. Field Events location and time is dependent on weather. Begin with the standard warm up.
D367P36 Saturday 12-28-19 Gym Time 7:00am-9:00am. Throwers and field events will begin at 7:00am in the gym. Running workout on Track/Turf at 8:00am. Running workout on Track/Turf at 8:00am. Standard Warm Up Run, Drills and Stretch. Meet Preparations which includes 4 x 200m, 4 x 150m and their is batons in the shed for handoffs.
I paid for extra relays and your name may be listed more than twice. No worries, I would rather athletes compete in two events than only one or none. We can adjust who runs what on the bus ride in. You must know your place on the heat sheets. Please take a picture so you know your Flight or Heat, red or white and lane number. If you have no idea what this means, I will explain it to you on Monday!
Ocean Breeze Heat Sheets are first clickable link under useful links.
https://oceanbreezenyc.org/documents/2019/12/23/2019_holiday_hs_heat_sheets.pdf
2nd clickable link under useful links is updated time schedule for order of events.
https://oceanbreezenyc.org/documents/2019/12/23/UPDATED_HOLIDAY_SCHEDULE_HS.pdf
Actual Practice Time will be dependent on Weather and Gym Times.
D37P37 Monday 12-30-19 Meet at Ocean Breeze. Be at school by 5:40am. Bus promptly departs at 5:45am!
D38P38 Tuesday 12-31-19 Gym Time: 7:00am-9:00am. Any Field Events that need to get done indoors will begin in the gym at 7:00am. HJ SP. Runners may start their warm up on track/turf at 7:30am. Running workout will begin on track at 7:45am and will be completed by 8:30am! Extra Drills and Techinique on Turf. Meet Analysis. Weight Room open.
Wednesday 01-01-20 Happy New Year! No Practice! School District is closed!
D39P39 Thursday 01-02-20 Practice begins at noon on track/turf. Gym Time: *Lost our slot today!* All will be done outside today! Please be prompt and warming up by noon. Weight Room will be open after running workout. Standard Warm Up Stretch and Drills. Small hurdles etc. We need a bulk workout of distance due to possible rain tomorrow.
Hurdle Technique, Throwers Throw, LJ TJ on the Runway for drills and jumps. Running Workout: Include 6 inch and 12 inch hurdles. 2 x 200m, 400m, 800m, 400m. 6 sets of 2:00m run, 1:00min recovery on turf. Race Walkers 5 x 300m Race Walk - 100m Recovery. or 400m or 300m. Cool Down: Cone Drills and distance.
D40P40 Friday 01-03-20 Gym Time: 7:00am-9:00am. Field Events begin in the gym at 7:00am! SP, HJ, PV, Hurdle Drills. Drills and Technique in hallways after warm up. When rain stops try to get some distance outside. Weight Room open.
Chance of Rain - All please come in at 7:00am so we can use the gym and halls if needed to run. HJ and SP begin immediately at 7:00am as well as runners warming up!
Saturday 01-04-19 NO PRACTICE! Meet on Sunday.
D41P41 Sunday 1/5/2020 11:45 AM - 2:30 PM Girls Crossover D Bus Departs at 10:10am!
Be ready to go by 9:55am! 6 Athletes are allowed to compete in 2 open events and a relay.
D42P42 Monday 01-06-19 Practice immediately after school on Track/Turf. Standard Warm Up including small hurdles and cone drills. Hurdle Drills Coach Loomis LJ TJ. Coach Sling Throwers
Running Workout: 2 x 200m, Time run on turf 3 sets of 2:00min run - 1:00min Recovery, 3 sets of 400m (or 300 or 200) then 150 acceleration opposite direction.
Gym Time: 7:45pm-9:00pm PV With Coach Giorlando
D43P43 Tuesday 01-07-19 Practice immediately after school on Track/Turf. Standard Warm Up including small hurdles and cone drills. 12 inch hurdles available. Gym Time: 2:15pm-3:00pm Before BB Games HJ immediately after school with Coach Loomis and Coach Testa
Running Workout: Turf run immediately after warm up upon middle school arrival. 3 sets of 2:00min Run - 1:00min Recovery, 2-4 x 200m with small hurdle and technique in between. Sprint form drills into 150m Accelerations. 2 x 200m. More Technique and cool down. Race Walkers 4 x 300m walk - 100m recovery. Weight Room open.
D44P44 Wednesday 01-08-19 Practice immediately after school on Track/Turf. Very cold and windy. Running Workout: Turf run immediately after warm up upon middle school arrival. 3 sets of 2:00min Run - 1:00min Recovery, 2-4 x 200m with small hurdle and technique in between.
Gym Time: None
D45P45 Thursday 01-09-19 Practice immediately after school on Track/Turf.
Running Workout: Turf run immediately after warm up upon middle school arrival. 3 sets of 2:00min Run - 1:00min Recovery, 2 x 200m with small hurdle and technique in between. Meet preparation steps LJ TJ and hurdle technique. Gym Time:5:45pm-7:00pm Throwers Coach Sling
D46P46 Friday 1/10/2020 5:00 PM - 10:00 PM Girls Zeitler Relays - Leagues 3,4,5 Bus Departs at 3:25pm! Be ready to leave by 3:05pm Relays will be confirmed at 3:10pm!
ZEITLER RELAYS Friday, January 10, 2020 5:00 PM â 10:00 PM Leagues 3 â 4 â 5
Order of Events Athletes are only permitted two events
Two Person relays- MUST use the two-person relay cards
Distance Medley Relay Only one team per school
Sprint Medley Relay Only one team per school (400-200-200-800)
4 x 800m Relay
4 x 200m Relay
55m Hurdle Relay (3 Person- Run as âOPENâ Event and 3 times will be added)
4 x 400m Relay
1500m Walk Relay (2 person) Coaches will add the 2 times and hand in at finish
High Jump (2 person) Combined Leagues à 4â , 4â3â, 4â6â, 4â 8â, 4â 10â and then 1â thereafter.
Shot Put (2 person) League 5, League 4, League 3
Long Jump (2 person) League 3, League 4, League 5
Rakers â (3) Bellport, (4) Islip, (5) Center Moriches
Triple Jump (2 person) League 5, League 3, League 4
Rakers â (3) West Islip, (4) Sayville, (5) Mt. Sinai
D47P47 Sunday 1/12/2020 1:30 PM - 5:30 PM Girls Jim Howard - Small Schools Bus Departs at 11:55am Be ready to leave by 11:40am! Be sure to write your name down with your seed time on my clipboard. Have backup events in case your event gets filled!
Each team can enter 8 athletes per individual event.
⢠Each team can enter 3 athletes in the triple and long jumps
⢠An athlete can only compete in 2 events.
⢠Each team can designate 4 athletes that can enter a third event.
Awards for the top 4 in each class
ORDER OF EVENTS:
55m HH Large then Small (8 large/8 small)
1500m Run Combined (5 races) (6:00 â break in)
600m Run Combined (8 races) (2:00 â break in)
55m Dash Large then Small (12 large/12 small)
1000m Run Combined (4 races) (3:45 â break in)
300m Dash Large then Small (8 large/8 small) (49.0 â break in)
3000 and 1500 Walk at the same time
Coaches will time and count laps for 3000m
Field Events:
High Jump Combined
Shot Put Large followed by Small
Long Jump (3 athletes per school) Small followed by Large Rakers: West Babylon/ Smithtown West
After the completion of the Long Jump
Triple Jump (3 athletes per school) Small followed by Large Rakers: Miller Place / North Babylon
D48P48 Monday 1/13/20 Practice Immediately after school on Track/Turf.
Gym Time: 2:15pm-3:00pm. Before BB Games. SP Coach Sling, HJ Coach Testa & Loomis
Weight Room open: Coach Sling, Loomis, Giorlanda, Dwyer Focus Legs.
Running Workout: Turf run immediately after warm up upon middle school arrival. 2 sets of 2:00min Run - 1:00min Recovery , 1:30min Run - 1:00min Recovery, 1:00min Run - 1:00min Recovery, 2-4 x 200m. Running Drills and whistle warm up. Backwards running included!
D49P49 Tuesday 1/14/20 Practice Immediately after school on Track/Turf. Standard Warm Up including small hurdles and cone drills. 12 inch hurdles available.
Gym Time: none
Running Workout: Turf run immediately after warm up upon middle school arrival. 2 sets of 2:00min Run - 1:00min Recovery , 1:30min Run - 1:00min Recovery, 1:00min Run - 1:00min Recovery, 2-4 x 200m. Running Drills and whistle warm up. Backwards running included! 4 x 100m Handoffs for striding and technique.
Hurdlers Technique and starts. Walkers Technique and repeats 3-5 x 200m or 300m.
D50P50 Wednesday 1/15/20 Practice Immediately after school on Track/Turf.
Gym Time: 4:15pm-6:15pm. HJ Throwers PV Weight Room open.
Standard Warm Up including small hurdles and cone drills. 12 inch hurdles available.
Beautiful day. Hurdles, starts, LJ, TJ.
Running Workout: Turf run immediately after warm up upon middle school arrival. 1 set of 2:00min Run - 1:00min Recovery , 1:30min Run - 1:00min Recovery, 1:00min Run - 1:00min Recovery, 2-4 x 200m. 2 sets of 500m (400 or 300), 400m (300 or 200), 300m (200 or 150). Running Drills and whistle warm up. Backwards running included!
D51P51 Thursday 1/16/20 Practice Immediately after school on Track/Turf.
Gym Time: 7:45pm-9:00pm.
Temperature starting to drop and very very windy!
Standard Warm Up including small hurdles and cone drills. Hurdles, starts, Handoffs.
Running Workout: Meet Preparation. Technique and drills. Walkers Technique ONLY! Weight Room open! Go home early and REST!
D52P52 Friday 1/17/20 Practice Immediately after school. Clip boards will be outside Weight Room Today!
Very Very Easy Day Today! You may stay inside or get some distance outside! Do what your body needs you to do! You may simply rest, ice and stretch!
Gym Time: none.
D53P53 Saturday 1/18/2020 9:00 AM - 11:30 AM Girls League 5 Championships Bus Departs at 7:00am! Be ready to go by 6:45am! Sign in and put on your competitor numbers. No cards! Have a Great Meet and Enjoy!
Order of Events
3000m Run Final
55 Dash (6 fastest advance to finals) Trials
1000m Run Final
55m Dash Final
55m High Hurdles (6 fastest advance to finals) Trials
600m Run Final
55m High Hurdles Final
1500m Run Final
300m Dash Final
1500m Walk Final
4 x 400m Final
4 x 200m Final
4 x 800m Final
D53P53 Monday 1/20/20 Practice 7:30am-9:00am. Hurdles, SP and HJ in the gym ASAP!
Gym Time: 7:30am-9:00am. All Indoors Today! Very Cold Outside Today-If you warm up outside make sure you come in to warm up between perimeters.
Warm up running, bikes, rowers, elliptical etc.
Today's Focus will be on Technique, Power and Speed. 7:30am-Warm up running indoors if not in Hurdles, SP or HJ. Go over techniques for speed and power! Speed Ladder, Plyometrics and Lower Body Focus will begin at 8:00am! Weight Room will continue with lower body and legs training!
Body weight Exercises
Speed Ladder
Plyo step up boxes
small 6 inch hurdles
D54P54 Tuesday 1/21/20 Practice Immediately after school on Track/Turf.
Standard Warm Up and running and event techniques. Extra distance and weight training!
Gym Time: 2:15pm-3:00pm Before BB game.
D55P55 Wednesday 1/22/20 Practice Immediately after school on Track/Turf.
Gym Time: none.
Standard Warm Up and running and event techniques. Beautiful Day to work on Field Events Outdoors. Please continue with weight room and towing. Running Workout: 2-3 sets of 400m (or 200m) - 600m (or 300m) - 400m (or 200m) - 200m (or 100m). So middle distance and distance runs 400-600-400-200 and short distance runners run 200-300-200-100. You can jog or walk 100m to recover. Full Recovery between sets, like 5-6 minutes. Group up and get the run in!
D56P56 Thursday 1/23/20 Practice Immediately after school on Track/Turf.
Gym Time: 3:45pm-5:30pm.
Standard Warm Up and running and event techniques. Please continue with weight room and rowing. Running Workout: Distance 2-3 sets of 500m-400m-300m and middle distance runners 2-3 sets of 400-300-200 and sprinter/jumpers 2-3 sets of 300m-200m-100m.
D57P57 Friday 1/24/20 Practice Immediately after school on Track/Turf.
Gym Time: none.
Saturday 1/25/20 NO PRACTICE!
D58P58 Sunday 1/26/2020 9:00 AM - 1:00 PM Girls Art Mitchell Small Schools Bus Departs at 7:20am! Be ready to go at 7:10am!
Athletes may only compete in two events (relays count as an event).
⢠Freshmen will compete first, followed by Sophomore and Open.
⢠All relay teams are combined. (Only Open Division)
⢠A school is only permitted three relay teams per event.
⢠All events are final on time.
⢠Medals for the first three in each event.
Order of Events:
3000m Run 3 Sections - (Coaches should count their competitorâs laps)
55m Dash FAT â Frosh 6 â Soph 6 â Open 12
1000m Run 2 Sections for each class
600m Run Frosh 4 â Soph 4 â Open 6
55m Hurdles All
1500m Run 2 Sections for each class
300m Dash 6 sections for each class
1500m Walk 3 sections
4 x 400m 6 races
4 x 200m 6 races (could have more)
4 x 800m 2 sections
High Jump 4â â 4â3 â 4â6 â 4â8 â 4â10 â 5â Combined/separated for medals
Long Jump One measurement under 12â for the Long Jump
Triple Jump One Measurement under 25â for the Triple Jump
Shot Put One measurement under 15â for the Shot Put
D59P59 Monday 1/27/20 Practice Immediately after school on Track/Turf.
Gym Time: 7:45pm-9:00pm
Standard Warm Up including small hurdles and cone drills. 12 inch hurdles available.
Running Workout: Turf run immediately after warm up upon middle school arrival. 3 sets of 1:30min Run - 1:00min Recovery, 2 x 400m with small hurdle and technique in between. 4 x 200m. More Technique and cool down. Weight Room open. Light-Medium Legs.
D60P60 Tuesday 1/28/20 Practice Immediately after school on Track/Turf.
Gym Time: 2:15pm-3:00pm Before BB games. Coach Loomis HJ jump takeoffs and some hurdles.
Hurdles and steps outside with spikes on!
Standard Warm Up including small hurdles and cone drills. Really work on technique. Small Hurdles placed on track for faster response. Spring form drills with spikes and strides.
Running Workout: 4 x 200m FAST with wind at your back from 300m start! More Technique (small hurdles) and cool down. Weight Room open.
D61P61 Wednesday 1/29/20 Practice Immediately after school on Track/Turf.
Gym Time: 7:45pm-9:00pm
Hurdles with spikes on! Breathing and first 5 steps for acceleration.
Standard Warm Up including small hurdles and cone drills. Speed Ladder set up also!
Really work on technique. Small Hurdles placed on track for faster response. Sprint form drills with spikes and strides. Fast foot drills, russians. speed ladder
Running Workout:2 x 150m, 2 x 200m FAST with wind at your back from 300m start! More Technique (small hurdles) and cool down. Weight Room open.
D62P62 Thursday 1/30/20 Practice Immediately after school on Track/Turf.
Gym Time: 2:15pm-3:00pm Before BB games. HJ immediately!
Standard Pre-Meet Routine-Standard Warm Up, stretch and drills, Small hurdles, Cone Drills, Handoffs, starts, steps, cool down and weight room open! All Prepared for county championships!
D63P63 Friday 1/31/2020 5:00 PM - 9:00 PM Girls Girls Small Schools Championship Bus Departs at 3:25pm! Be ready to leave by 3:10pm!
Section XI Team Championships Girls Small School
Friday â January 31, 2020â¨(5:00 PM â 9:00 PM)
5:00 PM Clerking of Running events, Triple Jump followed by Long Jump, High Jump, Shot Put
5:10 PM 55 Meter Hurdles - 6 fastest advance to finals Trials
5:20 PM 55 Meter Dash - 6 fastest advance to finals Trials
5:30 PM 3000 Meter Run - 2 Sections â Seeded first Final
6:00 PM 55 Meter Hurdles Final
6:10 PM 55 Meter Dash Final
6:15 PM 1000 Meter Run Final
6:30 PM 1500m Walk â Seeded Section
6:45 PM 300 Meter Dash - 3 heats picking 2 Trials
7:00 PM 600 Meter Run Final
7:10 PM 1500 Meter Run - 2 Sections â Seeded first Final
7:30 PM 300 Meter Dash Final
7:35 PM 1500 Meter Walk - Unseeded Section Final
7:50 PM 4 x 800 Meter Relay Final
8:10 PM 4 x 400 Meter Relay Final
8:35 PM 4 x 200 Meter Relay Final
D64P64 Saturday 2/1/20 Practice 8:30am-9:30am! Clip boards outside the weight room. Please write down what you would like to entered in for the state qualifier meet! Shake out Day! We have gym from 8:30am-9:00am. I will have small hurdles and speed ladder set up. Weight room, bikes, rowers and elliptical are all available. You may get distance in outside. Whatever you need to do to recover. Light legs in Weight Room will help you to recover as well as working on your core.
D65P65 Monday 2/3/20 Practice Immediately after school on Track/Turf.
Gym Time: 2:15pm-3:00pm Before BB games. Coach Loomis HJ
Coach Sling Throwers Outdoors then Weight Room Open.
Standard Warm Up - small hurdles, cone drills. Hurdlers warm up and drill, steps with spikes. Hurdles all the way down and run speed workout 2x5 hurdles, 2x4 hurdles, 2x3 hurdles, 2x2 hurdles, 2x1 hurdle. Starts and run fast with no hurdles.
Running Workout 2x400m to reset pace. 4 Laps 300m run at race pace - 100m recovery jog. (4x200m jog diagonal back). 4x200m (or 150m) fast with full recovery. Small hurdles on track and work on knee drive. Cool Down, weight room open.
D66P66 Tuesday 2/4/20 Practice Immediately after school on Track/Turf.
Gym Time: 7:45pm-9:00pm PV with Coach Giorlando
Coach Sling Throwers Outdoors then Weight Room Open.
Standard Warm Up - small hurdles, cone drills. Hurdlers warm up and drill, steps with spikes. 2 and 3 Whistle Start Drill into strides.
Running Workout 3x400m 400at 85s,75s,85s. 3x400m at 70s (80) or 3x150's. Small hurdles on track and work on knee drive. Cool Down, weight room open.
D67P67 Wednesday 2/5/20 Practice Immediately after school on Track/Turf.
Gym Time: none
Standard Warm Up - small hurdles set up on track, cone drills. Great drill and recovery day. SG Plyometrics. 2 and 3 Whistle Start Drill into strides.
Running Workout: Extra Stretch and sprint form drills on turf. 2-4x150's. Small hurdles on track and work on knee drive. Cool Down, weight room open.
Thursday 2/6/20 Practice Immediately after school on Track/Turf.
Heavy Rain-Your choice to where you want to run and train. Weight Room open immediately for bikes, rowers and weight training.
Have Gym for Speed Ladder, Small Hurdles, Jumping and HJ Drills
4:30pm Suffolk County PV at MSHS
D68P68 Friday 2/7/20 Practice Immediately after school on Track/Turf.
Very Weird and Windy outside today! We will see what we can get done. You may get your distance inside or outside. Gym set up with small hurdles. You may drill in gym. Weight Room Open. Meet Preparation. Hurdle drills and Technique inside.
We will need to be done by 4pm. Seed meeting! Please check seeds when you get to practice.
D69P69 Saturday 2/8/20 Practice 8:30am-10:00am. Looks to be cold outside. Gym will be set up for drills when you arrive at practice. Small Hurdles and Speed Ladders set up in gym as well as mats for jumping techniques. Distance may be done inside or out. Meet Preparation and Weight Room is open.
D70P670 Monday 2/10/2020 5:00 PM - 9:00 PM Girls State Qualifier Bus Departs at 3:10pm!
Be ready to go by 3:00pm! Moved earlier to be sure we do not get held up by buses.
Weight Throw practice will take place in the gym immediately after school before we leave for State Qualifier Meet!
Section XI Indoor State Qualifying Meet Monday, February 10, 2020
Meet may not run more than 5 minutes faster than scheduled.
In all running & field events- Girls followed by Boys, unless otherwise noted.
Schedule of Events:
5:00 PM Clerking
5:10 PM 55 Meter Hurdles Trials (G/B) Heat winners + next three fastest times
5:25 PM 55 Meter Dash Trials (G/B) Heat winners + next three fastest times
5:40 PM 3000m Run Final (G)
5:55 PM 55 Meter Hurdles Final (B/G)
6:05 PM 55 Meter Dash Final (G/B)
6:15 PM 3200m Run Final (B)
6:25 PM 4x400m Relay Trials (G/B) Two Heats pick three
6:45 PM 4x200m Relay Trials (G/B) Two Heats pick three
7:00 PM 1000m Run Final (G/B)
7:15 PM 10-Minute
Intermission
7:25 PM 1500m Racewalk Final (G)
7:40 PM 300m Dash Trials (G/B) Two Heats pick three
7:50 PM 600m Run Final (G/B)
8:05 PM 1500m/1600m Run Final (G/B) 2 Sections of 8
8:25 PM 300m Dash Final (G/B)
8:45 PM 4 x 800m Relay Final (G/B) 2 turn box
9:10 PM 4 x 400m Relay Final (G/B) 2 turn stagger
9:20 PM 4 x 200m Relay Final (G/B) 3 turn stagger
FIELD EVENTS:
5:00 PM Girls Triple Jump
6:00 PM Boys Triple Jump
7:00 PM Girls Long Jump
8:00 PM Boys Long Jump
5:00 PM Girls High Jump
6:30 PM Boys High Jump
5:00 PM Girls Shot Put
6:30 PM Boys Shot Put
D71P71 Tuesday 2/11/20 Practice Immediately after school on Track/Turf.
Have gym immediately after school to throw, hurdle, technique, small hurdles. Weight Room open for anything that needs to get done to recover. Warm up run outside or inside. Jumping drills on runway. RRL, LLR, RRLL etc. hopping. Sprint Form Drills using HH hurdles as guides TJ LJ with all athletes. Easy Upper Body in the WR.
D72P72 Wednesday 2/12/20 Practice Immediately after school on Track/Turf. Standard Warm Up.
PV will take place in the gym with schools competing in the state meet in the PV.
Coaches Meeting at Bayport tonight.
D72P72 Wednesday 2/12/20 Practice Immediately after school on Track/Turf. Standard Warm Up. Coach Loomis in WR then Coach Sling after throwing in gym. Small Hurdles of track, cone drills. 55HH 1 2 3 4 5 lower hurdles 5 4 3 2 1 faster! All Out, Full Recovery. All others 2-4 x 150's. 1x400m SMR handoffs run 100 100 200 400 twice.
PV will take place in the gym with schools competing in the state meet in the PV.
Coaches Meeting at Bayport tonight.
D73P73 Thursday 2/13/20 Practice Immediately after school. We have gym and weight room! Gym set up with small hurdles, runway, hurdles and high jump. We should be done by 345pm! Weather will determine if you should run outside or not.
D74P74 Friday 2/14/20 Bus departs promptly at 1:00pm! 12:34pm dismissal.
There will be NO school access when we return home. Either bring with you or get on Saturday at practice!
D75P75 Saturday 2/15/20 Very Cold Outside. I will have gym set up and weight room open from 9:30am-11:00am. Warm Up upon arrival. Then run outside or inside. Inside gym to drill and hit the weight room. I recommend light/medium legs!
Sunday 2/16/20 NO Practice!
D76P76 Monday 2/17/20 President's Day! School District is closed! No school building, but we can workout on track/turf. Practice time will be determined by the weather. Plan on 8:30am-9:30am. I will be with SC at PJ Greenway Trail from 7:30am until about 8:15am. Then will set up at HS Track small hurdles and speed ladder! Greenway about 6 mile run with drills and technique. Warm up at HS, speed ladder, small hurdles. 2x400m 80s mall hurdles in between then 75s, 4x150Accerations. 4x300m at 52.5s (35s/200m), 4x200m fast (29s-32s). Cool Down. Great Job Today! Shoulders
D77P77 Tuesday 2/18/20 Practice 8:00am - 10:00am. Rain is coming. I will have all set up by 7:55am on track/turf! Small 6 inch hurdles as well as 12 inch hurdles. Standard Warm Up! 1-2 Perimeters. small hurdles, medium hurdles. Running Workout: 2x600m 2:00min pace 40s/200m. Sprint form drills with wind at back into strides. More small hurdles! Gym will not be available due to construction project. Actually got into gym and worked HJ Drills as well as Throwing. Weight Room open! Chest and Tri's
D78P78 Wednesday 2/19/20 Practice 8:00am - 10:00am.
Have Gym! Events All Set Up. I will have all set up by 7:55am on track/turf! Small 6 inch hurdles as well as 12 inch hurdles. Speed Ladder also set up for warm up! Standard Warm Up! 1-2 Perimeters. small hurdles, medium hurdles. Running Workout: 2x400m 80s then 75s. 2 sets of 3 x 300m cut downs. 51-52s, 49-50s, 47-48s. Then slightly faster. More small hurdles then cool down! Weight Room open! Legs
D79P79 Thursday 2/20/20 Practice 8:00am - 10:00am.
8:30am Throwers throw in the gym.
I will have all set up by 7:55am on track/turf! Small 6 inch hurdles. Standard Warm Up! Ankles/Arms, Dynamic Stretch 1-2 Perimeters. Running Workout: 2x400m 80s then 75s. 2 sets of 200m - 100m with small hurdles. Cool Down Perimeter. Weight Room open!
Back and Bi's
D80P80 Friday 2/21/20 Practice 8:00am - 10:00am. Very Cold and breezy outside. Will have gym set up with small hurdles and speed ladder. All will start inside and will only go outside briefly to get distance in and come back to warm up. 1-2 Perimeters. Small Hurdles and Speed Ladder. Weight Room open. Focus: Shoulders
D81P81 Saturday 2/22/20 Practice 8:00am - 10:00am.
Standard Warm Up-small hurdles. 2x400m lock on to pace. 88s, 84s. 400m-600m-400m-200m. 4x150m-55m small hurdle strides. Cool Down. Weight Room Focus:Legs Throwers Throw in gym 830am-930am.
D82P82 Monday 2/24/20 Practice immediately after school on track/turf.
Beautiful Day! Standard Warm Up-1-2 Perimeters, small hurdles, cone drills.
Throwers Throw Outside ASAP. On runway for LJ TJ. Hurdle Technique-Opposite Legs then spikes on and work starts and first 3 hurdles x 5-8 then sprints with no hurdles.
2x400m, 2x150m Acc, 4 x (300m or 250m or 200m or 140m), then 4 x (200m or 150m or 100m) more small hurdles and cone drills. Cool Down. Weight Room Focus: Legs
D83P83 Tuesday 2/25/20 Practice immediately after school on track/turf.
Looks like rain this afternoon. We will have the gym for small hurdles and speed ladder.
Mild temperatures, get distance outside, 1-2 perimeters. More small hurdles and speed ladder set up. Worked hurdle technique and steps drills. EG PV 3pm-5pm. Weight Room Focus: Chest and Triceps.
D84P84 Wednesday 2/26/20 Practice immediately after school on track/turf.
Standard Warm Up-Small hurdles, cone drills, hurdle drills
Thrower Throw, Hurdlers drill outside. Have Gym to work technique-HJ
Running Workout: 2x400m, 2x150m's. 400m run 200m recovery run 400m run 200m recovery run. Repeat. (or 4x200m or 150m) 4 x 200m or 100m run. Weight Room open.
D85P85 Thursday 2/27/20 Practice immediately after school on track/turf.
Very Very Windy! Stay off the track to get your distance in. 1-3 Perimeters. In Gym, Throwers, HJ, hurdle, LJ TJ and PV at 3:15pm. Small Hurdles and Speed Ladder set up. Weight Room open: Focus Shoulders
D86P86 Friday 2/28/20 Practice immediately after school on track/turf. You may stay inside. Gym set up with small hurdles and speed ladder. Weight Room Open.
Happy 21st Birthday Coach Korey!
Meet Preparation! Will be completed early today!
D87P87 Please be ready to go by 1:30pm! 1:40pm Bus!
Athletic Trainer will be available before we leave. Please get to school early if you need her services. She will be here about noon.
"The Long Island Elite Indoor Meet" Honoring Mr. Richard J Panker
PLACE: St. Anthonyâs High School Indoor Facility DATE: Saturday February 29th, 2020
Order of Events (Girls followed by Boys) Time Schedule has been slightly updated. I will have on my clipboard at the meet!
4:00 55m Hurdles Trials 6 to final-heat winners plus next fastest times)
4:20 55m Dash Trials (6 to final-heat winners plus next fastest times)
4:45 3200m Run
4:55 âCoach Bob Higginsâ 1000m Run
5:15 55m Dash Finals
5:25 55m Hurdles Finals
5:35 600m Run
5:55 1500m Race Walk
6:10 300m Dash
6:30 1500m/1600m Run
6:50 Fr/Soph 300m Dash
7:10 Fr/Soph 1600/1500m Run
7:30 4 x 200m Relay
7:45 âCoach Richard Pankerâ 4 x 400m Relay
8:00 4 x 800m Relay
Field Events
2:00 Boys Weight Throw (Top 6 to final)
3:15 Girls Weight Throw (Top 6 to final)
4:00 Girls Long Jump (Top 3 to final)
5:10 Boys Long Jump (Top 3 to final)
6:20 Girls Triple Jump (Top 3 to final)
7:30 Boys Triple Jump (Top 3 to final)
4:00 âMr. Fred McGeeâ Boys Pole Vault
5:30 Girls Pole Vault
4:00 âCoach Charles Bellâ Boys High Jump
6:00 Girls High Jump
4:30 Girls Shot Put (Top 6 to final)
6:30 Boys Shot Put (Top 6 to final)
EVENT STANDARDS: Performances will be verified.
EVENT/ Max # Competitors BOYS GIRLS
55M DASH (24) 6.89 FAT 7.76 FAT
55M HURDLES (24) 8.40 FAT 9.50 FAT
300M DASH (20) 37.74 FAT 44.64 FAT
600M RUN (20) 1:27.84 FAT 1:44.84 FAT
1000M RUN (18) 2:42.00 FAT 3:15.50 FAT
1600/1500 (16) 4:39.50 FAT 5:01.00 FAT
3200/3000 (10) 10:14.00 FAT X
1500m Walk (12) X 7:59.00 FAT
LONG JUMP (12) 20â 6â 16â 6â
TRIPLE JUMP (12) 42â 0â 34â 0â
HIGH JUMP (18) 5â 10â 4â 10â Starting Hts 5â8â/4â8â
POLE VAULT (12) 11â 0â 8â 6â Starting Hts 10â0â/8â0â
SHOT PUT (24) 44â 0â 33â 0â
WEIGHT THROW (12) 48'0" 34'6"
FROSH/SOPH 300 (20) 40.14 FAT 45.74 FAT
FROSH/SOPH 1600/1500 (16) 4:55.00 FAT 5:15.00 FAT
4X200M RELAY (15) 1:38.00 FAT 1:53.00 FAT
4X400M RELAY (15) 3:37.50 FAT 4:23.00 FAT
4 X 800M RELAY (8) 8:40.00 FAT 10:25.00 FAT
D88P88 Monday 3/2/20 Practice immediately after school on track/turf. Extra Technique and Event Specific. Extra Hurdle Drills-Hurdles 1 and 3. Run fast between hurdles. Work Starts. Standard Warm Up-Small Hurdles, cone drills. Standard Cool Down-Small Hurdles, cone drills. Running Work out: 2x150m Acc opposite curve, 1x400m or 200m FAST! Repeat! Weight Room open. Focus: Legs
D89P89 Tuesday 3/3/20 Practice immediately after school on track/turf. Extra Technique and Event Specific. Stationary Hurdle Drills. Standard Warm Up-Small Hurdles, cone drills. Standard Cool Down-Small Hurdles, cone drills. Distance. SG Plyos with JW
Running Work out: 2x150m Acc opposite curve, 1x200m FAST!
Spring Form Drills with spikes on! Weight Room open. Focus: Chest Tris
Please Return State Travel Forms to me ASAP! I need to return to Tony Toro at Dinner!
D89P89 Wednesday 3/4/20 Practice immediately after school on track/turf. Standard Warm Up-Small Hurdles, cone drills. Extra Technique and Event Specific. Stationary Hurdle Drills. Starts. Standard Cool Down-Small Hurdles, cone drills. Distance. Running Work out: 2x150m (or 100m) Fast Acc opposite curve. 2x200m (or 100m) with wind at back. Spring Form Drills with spikes on! Extra fast feet drills. Weight Room open. Focus: Back Bis
Dinner Tonight! Will finish up early! Will finish up early!
D90P90 Thursday 3/5/20 Practice immediately after school on track/turf. Absolutely Beautiful Day! Standard Warm Up-Small Hurdles, imaginary cone drills. Extra Technique and Event Specific. Whistle Warm up strides. Stationary Hurdle Drills. Starts. HH drills and starts to the first hurdle. Standard Cool Down-Small Hurdles, imaginary cone drills. Distance. Running Work out: 2x150m (or 100m) Fast Acc opposite curve. Work Handoffs 100m-100m-200m-400m repeat. Sprint Form Drills with spikes on! Extra fast feet drills. Weight Room open. Focus: Core, Arms, Shoulders
D91P91 Friday 3/6/20 Practice immediately after school on track/turf. Chance of rain and we have the gym. What ever you need to do for meet preparation! Standard Warm Up-
Will finish up early! All will be completed by 3:30pm!
D92P92 Saturday March 7 Bus Departs promptly from MSHS at 5:40AM! Be at school at 5:30AM!
Order of Events
Check-in Time Start Time Gender Event Round Heat Number
7:45 a.m. Track Open for Warm-up
8:45 a.m. Track Closes
9:00 a.m. Mixed Adaptive Race (Distance Needed)
8:45 a.m. 9:15 a.m. Boys 55 Meter Hurdles Trials 5
9:00 a.m. 9:30 a.m Girls 55 Meter Hurdles Trials 5
9:15 a.m. 9:45 a.m. Boys 55 Meter Dash Trials 5
9:30 a.m. 10:00 a.m. Girls 55 Meter Dash Trials 5
9:45 a.m. 10:15 a.m. Boys 3,200 Meter Run Final2
10:15 a.m.10:40 a.m. Girls 55 Meter Hurdles Final 1
10:15 a.m.10:45 a.m. Boys 55 Meter Hurdles Final 1
10:15 a.m. 10:50 a.m. Boys 55 Meter Dash Final 1
10:15 a.m.10:55 a.m.Girls 55 Meter Dash Final 1
10:30 a.m.11:00 a.m.Girls 3,000 Meter Run Final 2
11:00 a.m.11:30 a.m. Boys 1,600 Meter Relay Trials 4
11:20 a.m.11:50 a.m. Girls 1,600 Meter Relay Trials 4
11:40 a.m.12:10 p.m.Boys 800 Meter Relay Trials 4
11:55 a.m. 12:25 p.m. Girls 800 Meter Relay Trials 4
12:10 p.m. 12:40 p.m. Boys 1,000 Meter Run Final 3
12:20 p.m. 12:50 p.m. Girls 1,000 Meter Run Final 3
12:35 p.m. 1:05 p.m. Girls 1,500 Meter Racewalk Final 2
1:00 p.m. 1:30 p.m. Boys 300 Meter Dash Trials 6
1:10 p.m. 1:40 p.m. Girls 300 Meter Dash Trials 6
1:20 p.m. 1:50 p.m. Boys 600 Meter Run Final 6
1:30 p.m. 2:10 p.m. Girls 600 Meter Run Final 6
2:00 p.m. 2:30 p.m. Boys 1,600 Meter Run Final 3
2:20 p.m. 2:50 p.m. Girls 1,500 Meter Run Final 3
2:40 p.m. 3:10 p.m. Boys 2,400 Meter Intersectional Medley Relay Final 1
2:55 p.m. 3:25 p.m. Girls 2,400 Meter Intersectional Medley Relay Final 1
3:10 p.m. 3:40 p.m. Boys 300 Meter Dash Final 2
3:20 p.m. 3:50 p.m. Girls 300 Meter Dash Final 2
3:30 p.m 4:00 p.m. Boys 3,200 Meter Relay Final 2
3:50 p.m. 4:20 p.m. Girls 3,200 Meter Relay Final 2
4:15 p.m. 4:45 p.m. Boys 1,600 Meter Relay Final 2
4:25 p.m. 4:55 p.m. Girls 1,600 Meter Relay Final 2
4:35 p.m. 5:05 p.m. Boys 800 Meter Relay Final 2
4:45 p.m. 5:15 p.m. Girls 800 Meter Relay Final 2
Check-in Time Start Time Gender Event Round Flight Number
8:15 a.m. 8:45 a.m. Girls Weight Throw - Flight 1 Small Cage Final 1
Girls Weight Throw - light 2, 3 and final Large Cage Final 2
8:15 a.m. 9:00 a.m. Boys Pole Vault - South Pit Final 1
Girls Triple Jump - North Pit Final 3
Boys Triple Jump - South Pit Final 3
10:30 a.m. 11:00 a.m. Boys Weight Throw - Flight 1 Small Cage Final 1
Boys Weight Throw - light 2, 3 and final Large Cage Final 2
11:00 a.m. 11:30 a.m. Girls High Jump - North Pit Final 1
Boys High Jump - South Pit Final 1
11:15 a.m. 11:45 a.m. Girls Pole Vault - North Pit Final 1
11:45 a.m. 12:15 p.m. (tent.) Girls Pole Vault - South Pit Final 1
12:00 p.m. 12:30 p.m. Girls Long Jump - North Pit Final 3
Boys Long Jump - South Pit Final 3
12:45 p.m. 1:15 p.m.Girls Shot Throw - Flight 1 Small Cage Final 1
Girls Shot Throw - Flight 2, 3 and final Large Cage Final 2
2:45 p.m. 3:15 p.m. Boys Shot Throw - Flight 1 Small Cage Final 1
Boys Shot Throw - Flight 2, 3 and final Large Cage Final 2
New York State Indoor Track & Field Championships Schedule
NYSPHSAA is a combined meet with both genders competing at the same time.
Girls 55 Meter Hurdles Prelims
Boys 55 Meter Hurdles Prelims
Girls 55 Meter Dash Prelims
Boys 55 Meter Dash Prelims
Girls 3000 Meter Run Seeded
Boys 3200 Meter Run Seeded
Girls 1600 Meter Relay Prelims
Boys 1600 Meter Relay Prelims
Girls 800 Meter Relay Prelims
Boys 800 Meter Relay Prelims
3000m - 3200m Run Unseeded
Boys 55 Meter Hurdles Final
Girls 55 Meter Hurdles Final
Girls 55 Meter Dash Final
Boys 55 Meter Dash Final
Girls 1000 Meter Run Final
Boys 1000 Meter Run Final
Girls 1500 Meter Race Walk Seeded
Girls 300 Meter Dash Prelims
Boys 300 Meter Dash Prelims
Girls 600 Meter Run Final
Boys 600 Meter Run Final
Girls 1500 Meter Run Final
Boys 1600 Meter Run Final
Girls 1500 Meter Race Walk Unseeded
Intersectional Relays Final
Girls 300 Meter Dash Final
Boys 300 Meter Dash Final
3200 Meter Relay Final
1600 Meter Relay Final
800 Meter Relay Final
FIELD EVENTS
Boys/Girls Shot Put Simultaneous â Followed by Weight Throw
Boys/Girls Triple Jump Simultaneous â Followed by Boys/Girls Long Jump
Boys Pole Vault followed by Girls Pole Vault
Boys/Girls High Jump to begin after Dash Final
The athletic department will have a spring signing for our senior athletes who are committing to college that were undecided at the time of the fall signing. âSigning Dayâ on Thursday, March 26th in the High School Library at 1:18 (after period 8).
CONGRATULATIONS ON THIRD CONSECUTIVE SUFFOLK COUNTY CHAMPIONSHIP!
Congratulations to all state participants and medal winners!
Championship Shirts are in! If you are playing another sport in spring, please return your uniform in order to get your shirt. If you are competing in the spring please get your paperwork in.
EveryDay-Practice Immediately after school on Track/Turf. Saturday morning practices.
The Standard Warm Up Stretch and drills should start with your fence drill, then ankles/arms on Turf and then some backwards running on the turf along with inclusion of high knees, butt kicks, side to side and over/under with your warm up. Warm Up running on Track/Turf or grass run. Small 6 inch hurdles for 100m strides. Cone Drills on Turf. Event Specific Drills for your event. Will now include martial arts into the drilling phase to work on balance, coordination and strength.
D01P01 Monday 3/9/20 Spring Track Begins! Practice immediately after school on track/turf. Check in with Coach Dwyer. Sign in on clip board! Be sure that all of your information is correct. Standard Warm Up-Ankles/Arms. Fence Drills and Light Stretch. Warm up run may include: Turf/Track or grass on school property! All will run the small 6 inch green hurdles. Cone Drills. Strides and Running Drills. Turf Run: 30s run - 30s recover 3 times. Throwers Throw. Hurdlers drill and go over first hurdle. PV drills. Steps on runway. Running Work: Pick your distance (most ran 200m repeats) and time and repeat 4-8 times. SC 400m at 75s into 400m at 90s recover repeat 400m at 75s into 400m at 90s into 400m at 75s. Back to small hurdles and cone drills. Race Walkers work on Technique. Weight Room open 4:15pm-5:00pm
Please Return All Paperwork ASAP! If you need paperwork be sure to pick up white, violet and pink ECC Card and return ASAP! Seniors going on the senior trip, please write that down on the clip board at practice. Please sign in and out for yourself to minimize any errors!
D02P02 Tuesday 3/10/20 Practice immediately after school on track/turf. Check in with Coach Dwyer. Sign in on clip board! Be sure that all of your information is correct. Standard Warm Up-Ankles/Arms. Fence Drills and Light Stretch. Warm up run may include: Turf/Track or grass on school property! Whistle starting drills to work balance and Technique. Martial Arts Techniques Horse Stance punching. Balance and Arm Techique related to running. All will run the small 6 inch green hurdles. Cone Drills. Turf Run: 40s run - 20s recover 3 times. Introduce Race Walking Technique to the entire team and understanding of all Track and Field Events. Strides and Running Drills. Running Workout: 2x300m for pacing. Introduce counting your steps and 150m Accelerations. 3x150m Accelerations, 2x200m run for technique. Beautiful Day for Field Events - Bring out HJ mats and started to jump!, Throwers Throw, LJ TJ Steps and drills including pop up drills off of plyo box. PV drills. Hurdle Drills. Weight Room Open 4:15pm-5:00pm
**Wednesday 03-11-12** Mount Sinai School District has called a SNOW DAY today and NO Classes will be held within the school buildings. At this time, practices may take place outside on the Track/Turf and school fields. Right now, I am planning to be on Turf/Track at 1:45pm until about 3:00pm for any one who wishes to get the practice in! This is NOT mandatory! It is recommended for those planning on participating in the Nationals.
D03P03 Wednesday 3/11/20 No classes to take place within the school buildings.
Practice 1:45pm-3:00pm if you are available!
Standard Warm Up-Ankles/Arms. Fence Drills and Light Stretch. Warm up run may include: Turf/Track or grass on school property! Whistle starting drills to work balance and Technique. Then work into 100 yard strides on the turf counting 5 to 7 steps. Martial Arts Techniques Horse Stance punching. Balance and Arm Technique related to running. All will run the small 6 inch green hurdles. No Cone Drills Today. Running Work: 3x150m Accelerations and work on the counting of your steps. Technique Focus is on all of the hurdle drills. Handoffs for Nationals. Cool down with the small hurdles.
D04P04 Thursday 3/12/20 Practice immediately after school on track/turf.
Standard Warm Up-Ankles/Arms. Fence Drills and Light Stretch. Warm up run may include: Turf/Track or grass on school property! All will run the small 6 inch green hurdles. Cone Drills. Added 12 inch hurdle drills and techniques. Strides and Running Drills. Whistle Warm Up and add strides. Introduction of sprint form drills into strides.
Field Event Focus: High Jump with Coach Loomis, Throws with Coach Sling.
Martial Arts Techniques Horse Stance punching. Add Down Block moving forward and backward (basically working on front and back lunges) Running Workout: 2x150m Accelerations, 4-6 repeats of 300m run - 100m jog recovery or (200m run) come back to 300m start line. Back to small hurdles and cone drills. Race Walkers work on Technique then repeats of 300m or 200m 3-4 reps. Weight Room Open with Coach Slingerland 4:10pm-4:50pm.
D05P05 Friday 3/13/20 Teacher Conference Day. NO BUSES! Practice 2:45pm-4:15pm. Standard Warm Up on Track/Turf!
Standard Warm Up-Ankles/Arms. Fence Drills and Light Stretch. Warm up run may include: Turf/Track or grass on school property! All will run the small 6 inch green hurdles. 12 inch hurdle drills and techniques. High knees, butt kicks etc. Strides and Running Drills. Whistle Warm Up and add strides. Field Event Focus: Throwers Throw with Coach Slingerland. Aerobic versus anaerobic running, breathing and Hercules. Arm motion and step counting. Running Workout: 2x300m for pace. 2x150m Accelerations. Back to small hurdles. Weight Room is closed today!
Saturday 3/14/20 School District is Closed! No Practice!
Monday 3/16/20 Teacher Conference Day! No Students! No Practice!
Speed training drills:
Arm action drills
Mountain climbers
High knees
Acceleration drills (moving quickly from a still position; starting and stopping)
Resisted running (parachute, weighted sled)
Uphill running
Speed ladders
Strength and power development:
Prisoner squats
Power (high) skipping
Power (long) skipping
Lateral skaters
Split squat (alternating lunge) jumps
Squat jumps
Ankle hops
Standing long jumps/bounding
Lifting Workouts:
Legs:
3x15: DB Goblet Squats
3x15: DB Sumo Squats
3x15: Barbell Squats
3x20: DB Lunges in Hallway
3x20: Straight Leg Deadlifts
Core: 3x30seconds
Quarter Crunches
Straight Leg Toe Touches
Oblique Heel Touches
Nâs to Lâs
Russian Twists
Back + Bi
3x15: DB Single Arm Rows
3x15: Cable Facepulls
3x15: Wide Grip T-Bar Rows
3x20: Alt DB Bicep Curls
3x20: DB Unison Hammer Curls
Core: 3x45seconds
Leg Lifts
Scissor Kicks
R. Cross Crunches
L. Cross Crunches
Alt Leg Lifts
Chest + Tri:
3x15: Barbell Bench Press
3x15: Incline DB Bench Press
3x15: DB Chest Flies
3x20: Triceps Rope Pulldowns
3x20: DB Skullcrushers
Core: 3x45seconds
Plank
R. Plank Dips
L. Plank Dips
Up and Downs
Reverse Plank
Shoulders:
3x15: DB Shoulder Press
3x15: DB Seated Rear Delt Flies
3x15: DB Side Delt Raises
3x20: DB Alt Front Raises
3x30seconds: Plate Steering Wheels
Core: 3x45seconds
Bicycles Crunches
Nâs to Lâs
Spiderman High Plank
Straight Leg Toe Touches
Saturday:
3x15: Push Ups
3x15: Dips
3x15: DB Shrugs
3x20: Barbell Split Squats
3x20: DB Squat to Press
Core: 3x45seconds
Around the world (one way)
Around the world (switch directions)
Oblique Heel Touches
Plank-Shoulder Ups
Pre-Meet:
3x30seconds: 2.5lb. Running Arms
3x15: No Weight- Walking Lunges
3x15: DB Bent over Double Rows
3x15: DB Goblet Squats
Core: 3x30seconds
Quarter Crunches
R. Cross Crunches
L. Cross Crunches
Mountain Climbers
Monday 08-26-19 AM 8:00am-10:00am Meet on HS Track/Turf!
10:00am Meeting with Mr. Reh in the Auditorium.
Practice Agenda - Coach Dwyer will be on the Track/Turf starting at 7:30am
*You must confirm that you had an approved physical for athletics by checking the approved physical list and circling your name. You will then verbally confirm with me and you will make sure it is updated on the attendance sign in sheet. If you had a physical from your doctor, you must bring it to nurse ASAP and she will give you a slip if it is approved and you can practice.
Weight Room will be open from 7:45am until 8:30am to weight train, row, bike or use the elliptical trainer. In order to promote a healthy training regimen we will be doing a lot of cross training. I will have small hurdles to stride set up on the turf.
8:30am-9:30am Entire Team will all be on Track/Turf!
Drills, Skills, Technique, Running Workout!
9:30am-9:45am Cool Down options. Perimeter, Track, Turf, Bike, Row, Elliptical.
9:55am All will be seated together as a team in the Auditorium for Mr. Reh Meeting!
Monday 08-26-19 PM 5:00pm-6:30pm Port-Jeff Setauket Greenway Trail!
We will warm up from at the entrance of the trail from 5:00pm-5:10pm and then head into the trail.
BELIEVE TO ACHIEVE! The body achieves what the mind believes.
Whether you think it's possible, or you think it's impossible, you are right. So why not believe that what you want is POSSIBLE?
2019 Cross Country Practice Schedule
At every practice, please bring plenty of water and a wristwatch! Bring and apply sunscreen and Bug spray as needed!
You must have an approved physical in order to participate in practice activities! Be prompt with all paperwork!
We will meet on MSHS Track unless otherwise noted!
On Monday, if you need to have your physical approved, go directly to nurse's office and she will go over your physical paper and let you know if you are okay to practice!
"If you don't have time to do it right the first time, when will you have time to do it over?" - John Wooden
Meet on Saturday December 30th for selected athletes. Ocean Breeze Athletic Complex in Staten Island, NY. I have a bus scheduled for 6:15am departure from MSHS. The starting time for meet has moved up 10 minutes earlier. Be at school by 6:05am so we can leave at 6:10am! First event is at 8:50am, last event is about 7pm.
"It isn't the mountains ahead to climb that wear you out; it's the pebble in your shoe." Muhammad Ali What do you think?
"There may be people that have more talent than you, but there's no excuse for anyone to work harder than you do." Derek Jeter
Good Morning Team! Today will be the warmest day of the week! Please Bundle up and be prepared to run outside and put in some distance and technique! See you promptly at 11:00am on the track!
Wednesday 12-27-17 Practice 11:00am-1:00pm
Practice Time will be our gym time slot in case of inclement weather!
Gym Time: 11:00am-1:00pm Our gym has been moved to 1pm due to basketball scrimmage but we will keep practice time at 11am! We will use hallways if need be!
Thursday 12-28-17 Practice Time will be our gym time slot in case of inclement weather!
Gym Time: 7:00am-9:00am Very Cold Outside! All will be inside today! Warm Up Immediately in gym/hallways and we will get all events in the gym/hallways!
Friday 12-29-17 Another Very Cold Day Outside! All will be inside today! Warm Up Immediately in gym/hallways and we will get all events in the gym/hallways! Practice Time will be our gym time slot in case of inclement weather!
Gym Time: 11:00am-1:00pm
Saturday 12-30-17 Meet at Ocean Breeze for selected individuals. Bus departs at 6:15am!
Ocean Breeze Athletic Complex in Staten Island, NY. I have a bus scheduled for 6:15am departure from MSHS. The starting time for meet has moved up 10 minutes earlier. Be at school by 6:05am so we can leave at 6:10am! First event is at 8:50am, last event is about 7pm.
Monday 01-01-18 Happy New Year! School District is closed! NO PRACTICE!
Tuesday 01-02-18 Practice immediately after school! Gym Time:4:15pm-5:00pm
Wednesday 01-03-18 Practice immediately after school! Gym Time:4:15pm-5:00pm
Thursday 01-04-18 Practice immediately after school! Gym Time:2:15pm-3:45pm
Friday 01-05-18 Practice immediately after school!
Saturday 11-25-17 Practice 7:00am-8:30am Sign In and warm up on track and then you will be directed to events. We do have the gym today! We will be outdoors and indoors depending on events! Turkey Trot!
Mon 11-27-17 Meet immediately on Track. Gym Time 2:15pm-3:30pm.
Tue 11-28-17 Meet immediately on Track. Gym Time 6:00pm-8:15pm. Gym time will begin at 5:30pm. Touch Base with Coach Loomis.
Wed 11-29-17 Meet immediately on Track. Gym Time none.
Thur 11-30-17 Meet immediately on Track. Gym Time 4:15pm-5:00pm.
Fri 11-01-17 Meet immediately on Track. Gym Time ?
First Meet is Sun 12/3/17 2:30pm-5:15pm Crossover A Bus 1:00pm
Be at HS by 12:40pm to sign in, put on your number and fill in field events cards.
Crossover A â C Crossover âBâ and âDâ
LJ,SP,HJ, - TJ follows LJ TJ,SP,HJ, - LJ follows TJ
55 Meter Hurdles FAT â First 8 heats 55 Meter Hurdles
3000 Meter Run 1500 Meter Run 1 turn box
55 Meter Dash (FAT â first 8 heats) 300 Meter Dash
600 Meter Run (2:00) 1000 Meter Run 2 turn box
1000 Meter Run (3:45) 600 Meter Run 2 turn stagger
300 Meter Run (FAT â first 4 heats) 55 Meter Dash
1500 Meter Run (6:00) 3000 Meter Run 2 turn box
1500 Meter Walk 1500 Meter race Walk 1 turn box
4 x 400m Relay First Section in lanes 4 x 400m Relay 2 turn lane
4 x 200m Relay First two Sections in lanes 4 x 200m Relay 3 turn stagger
4 x 800m Relay 4 x 800m Relay 2 turn box
Practice Schedule
You need to have 10 practices in order to participate in the first meet!
Mon 11-13-17 Meet immediately on Track. Hurdle Drills Upfront. Cone Drills. Sprint Form Drills. Running Workout. Weight Room.
Tue 11-14-17 Meet immediately on Track. Hurdle Drills Upfront. Cone Drills. Sprint Form Drills. Running Workout. Weight Room. We will be working on SP outdoors today and HJ indoors.
Gym Time 4:15pm-5:00pm
Wed 11-15-17 Meet immediately on Track.
Thur 11-16-17 Meet immediately on Track.
Gym Time 4:15pm-5:00pm
Fri 11-17-17 Meet immediately on Track.
Sat 11-18-17 Meet immediately on Track. 7:30am-8:15am
Cross Country Federation Meet is Today, so practice must be early and shortened!
Mon 11-20-17 Meet immediately on Track. We have gym time 2:15pm-3:00pm.
Tue 11-21-17 Meet immediately on Track. We have gym time 2:15pm-3:00pm.
Wed 11-22-17 There will be NO PRACTICE due to inclement weather and there is NO Building Access. The School District is closed! No Building Access.
Thur 11-23-17 and Fri 11-24-17 NO PRACTICE Happy Thanksgiving!
School District is closed! No Building Access.
Saturday 11-25-17 Practice 7:00am-8:30am We do have the gym today! We will be outdoors and indoors depending on events! Turkey Trot!
Mon 11-27-17 Meet immediately on Track.
First Meet is Sun 12/3/17 2:30pm-5:15pm Crossover A Bus 1:00pm Monday 08-28-17 Be ready at 6:55am for a 7:00am Bus to Indian Island.
We will leave Park at about 9:45am and return to Mount Sinai between 10:15am-10:30am. I will remind athletes when we are 20 minutes away from school to have them call home to remind for pick up at High School!
Remember to bring plenty of water, food for the way home.
Sunscreen and/or bug spray if needed!
You will not need your spikes for Indian Island, due to the abundance of sand.
Tuesday 08-29-17 Teacher Conference Day. Practice Time 5:00pm-7:00pm.
MSHS Track 5:00pm Weight Room 6:30pm.
We will practice in rain. If weather get too bad, we will be inside (halls, gym, weight room etc.)
Wednesday 08-30-17 Teacher Conference Day. Time 5:00pm-7:00pm.
MSHS Track 5:00pm Weight Room 6:30pm.
Thursday 08-31-17 Be ready at 6:55am for a 7:00am Bus to Sunken Meadow State Park. We will leave Park at about 9:45am and return to Mount Sinai between 10:15am-10:30am. I will remind athletes when we are 20 minutes away from school to have them call home to remind for pick up at High School!
Remember to bring plenty of water, food for the way home.
Sunscreen and/or bug spray if needed!
Racing Schedule has been updated! 08-22-17
Ted Talk - Turn Your Struggles Into Strengths | Lori Harder
Very Good Ted Talk - Link is below under useful links or just google search.
BELIEVE TO ACHIEVE!
The body achieves what the mind believes. Whether you think it's possible, or you think it's impossible, you are right. So why not believe that what you want is POSSIBLE?
What will you do today, to make you better tomorrow!
âToday I will do what others won't, so tomorrow I can accomplish what others can'tâ -Jerry Rice
TNT-Today not Tomorrow! The future is created by what we do today, not by the plans we make for tomorrow.
Reminder-You should be getting some distance running in throughout the summer!
You must work drills and strength on your own in addition to what we do at practice!
The Difference between ordinary and extra-ordinary is the little "extra"!
Summer Training - Throughout July, you should start increasing your general fitness level. You can include light running of soft surfaces when you can. You can incorporate biking and swimming to help develop an endurance base. Strength training should also be incorporated into your summer routine. We will start reviewing body weight exercises this week at camp and you should continue this as well as your running drills into your training.
âGood thoughts are no better than good dreams, unless they be executed.â
â Ralph Waldo Emerson
2017 Cross Country Practice Schedule
At every practice, please bring plenty of water, wristwatch and sunscreen as needed! You must have an approved physical in order to participate in practice activities! Be prompt with all paperwork!
We will meet on MSHS Track unless otherwise noted!
On Monday, if you need to have your physical approved, go directly to nurse's office and she will go over your physical paper and let you know if you are okay to practice!
"If you don't have time to do it right the first time, when will you have time to do it over?" - John Wooden
Monday 08-21-17 8:00am-9:55am MSHS Track.
10:00am meeting in Auditorium with Mr. Reh. Usually lasts for 15-20min.
5:55 PM-7:00pm MSHS Track.
7:00pm Weight Room
Tuesday 08-22-17 7:30am MSHS Track.
Weight Room 9:15am-10:00am.
6:00pm-7:00pm PJ-Setauket Green Belt Meet at 7-11 Parking Lot at 5:55pm.
Wednesday 08-23-17 Be ready at 6:55am for a 7:00am Bus to Sunken Meadow State Park. We will leave Park at about 9:45am and return to Mount Sinai between 10:15am-10:30am. I will remind athletes when we are 20 minutes away from school to have them call home to remind for pick up at High School!
Practice 5:55 PM-7:00pm MSHS Track.
7:00pm Weight Room
This is a change
Thursday 08-24-17 NO Indian Island Today.
Freshman Orientation Today!
7:00am Weight Room First at 7am
7:30am - 8:45am Practice MSHS Track.
6:00pm-7:10pm PJ-Setauket Green Belt Meet at 7-11 Parking Lot at 5:55pm.
This is the last day of double practices!
This is a change
Friday 08-25-17 Be ready at 6:55am for a 7:00am Bus to Sunken Meadow State Park. We will leave Park at about 9:45am and return to Mount Sinai between 10:15am-10:30am. I will remind athletes when we are 20 minutes away from school to have them call home to remind for pick up at High School!
Saturday 08-26-17 7:30am MSHS Track Weight room from about 9:00am-9:45am. Warm up Run Fence Drills Bleacher Drills 3x300m Dynamic Stretch.
On Grass Field 4 x 3:30 min (3:00 min Recovery Run/jog or walk). Then 4 x 2:00 min (2:00 min Recovery Run/jog or walk). 4 x 300m (100m Rec) continuous. Cool Down then Weight Room.
Unfortunately I have to attend a funeral mass. Coach Loomis will be running the workout. Noreen will know what pace for each run and recovery!
Monday 08-28-17 Be ready at 6:55am for a 7:00am Bus to Indian Island.
We will leave Park at about 9:45am and return to Mount Sinai between 10:15am-10:30am. I will remind athletes when we are 20 minutes away from school to have them call home to remind for pick up at High School!
Tuesday 08-29-17 Teacher Conference Day. Practice Time 5:00pm-7:00pm.
MSHS Track 5:00pm Weight Room 6:30pm.
Wednesday 08-30-17 Teacher Conference Day. Time 5:00pm-7:00pm.
MSHS Track 5:00pm Weight Room 6:30pm.
Thursday 08-31-17 Be ready at 6:55am for a 7:00am Bus to Sunken Meadow State Park. We will leave Park at about 9:45am and return to Mount Sinai between 10:15am-10:30am. I will remind athletes when we are 20 minutes away from school to have them call home to remind for pick up at High School!
Friday 09-01-17 7:30am MSHS Track
Saturday 09-02-17 7:30am MSHS Track
Monday 09-04-17 Labor Day! We Will Have Practice! Meet at 7:55am! 8:00am-9:30am PJ-Setauket Green Belt Meet at 7-11 Parking Lot at 7:55am.
Complete 2017 Cross Country Complete Schedule as of 08-29-17
Bus Departure is 2:25pm unless otherwise noted.
Saturday 09-09-17 Jim Smith Invitational(PJ)-Sunken Meadow State Park Start 9:30am Bus 7:30am
Tuesday 09-12-17 League Meet Girls MS MP JG Amityville Boys MS EH Sayville Amityville
Cedar Point Park in East Hampton Race Times: TBD at site
Saturday 09-16-17 Bob Pratt Invitational(Smithtown)-Sunken Meadow State Park Start 9:30am Bus 7:30am
Tuesday 09-19-17 Crossover Meet Sunken Meadow State Park
Race Times: TBD at site
Boys Race TBA pm Girls Race TBA pm
Saturday 09-23-17 Suffolk Coaches Invitational-Sunken Meadow State Park Start 9:30am Bus 7:30am
Tuesday 09-26-17 League Meet Girls MS BP Sayville Boys MS SWR Sayville Amityville
Sunken Meadow State Park Race Times: TBD at site
Thursday 09-28-17 Tom Knifing Invitational (SWR)-Fireman's Field in Ridge Start 4:00pm Bus 2:25pm
Tuesday 10-03-17 League Meet Girls MS SWR Boys MS BP MP Sayville Amityville
Sunken Meadow State Park Race Times: TBD at site
Thursday 10-05-17 Westhampton Beach Invitational (WHB)-Red Creek Park in Hampton Bays Start 4:00pm Bus 2:25pm
Tuesday 10-10-17 Crossover Meet Sachem North High School
Boys Race 4:00pm Girls Race 4:30pm
Saturday 10-14-17 Suffolk Officials Invitational-Sunken Meadow State Park Start 10:00am Bus 8:00am
Tuesday 10-17-17 Crossover Meet Red Creek Park in Hampton Bays
Boys Race TBA pm Girls Race TBA pm
Championship Dates
Tue 10/24/2017 Division Championships at Sunken Meadow State Park
1:30pm Start 11:30am Bus
Division Championships at Sunken Meadow State Park
Championship Boys Race 1:30 PM
Championship Girls Race 1:55 PM
Boys Team Qualifier Race 2:25 PM
Girls Team Qualifier Race 2:50 PM
Boys Individual Qualifier Race 3:20 PM
Girls Individual Qualifier Race 3:45 PM
Friday 11/3/2017 State Qualifying Meet at Sunken Meadow State Park
1:30pm Start 11:30am Bus
2016 Section XI Championship and State Qualifier at Sunken Meadow State Park
Tentative Schedule
Tentative Time Schedule TBD - Below is last year.
1) Boys Class A Race 1:30 PM
2) Boys Class B Race 2:00 PM
3) Boys Class C/D 2:30 PM
4) Girls Class A 3:00 PM
5) Girls Class B Race 3:30 PM
6) Girls Class C/D Race 4:00 PM
Sat 11/11/2016 9:00am NYSPHSAA State Championship
Wayne Central School District
6200 Ontario Center Road
Ontario Center, NY 14520-0155
Tentative Time Schedule TBD - Below is last year.
Girls B - 9:00 Boys B - 11:00
Girls C - 9:30 Boys C - 11:30
Girls D - 10:00 Boys D - 12:00
Girls A - 10:30 Boys A - 12:30
Sat 11/18/2017 NY Federation Championship Bowdoin Park
12:15pm Girls 1:00pm Boys
Monday 02-06-17 Practice Today is outside on track!
Tuesday 02-07-17 Have Gym 2:15pm-3:45pm. If raining, we will all be in. If not, we will start outside, then come inside. Hurdles will take place in the gym. Maybe some HJ drills to keep you sharp.
Wednesday 02-08-17 Very nice day to run fast! Bring your spike to the track.
After today, we will probably lose the the track to snow. Make the best of today!
Thursday 02-09-17 No School! No Practice! Enjoy Your Snow Day!
Have Gym 2:15pm-3:15pm
Friday 02-10-17 No School! No Practice! Enjoy Your Snow Day!
Monday 01-30-17 Practice Today is outside on track!
Tuesday 01-31-17 Have Gym 2:15-3:15! Plan on HJ SP PV hurdles
All will stay inside today. Practice will conclude by 3:40pm.
Basketball game today, so please get all of your items out of locker room before opposing team arrive.
Wednesday 02-01-17 Practice Outside Immediately after school!
Hopefully turf and track will be cleared! Handoffs!
Thursday 02-02-17 Have Gym 2:15-3:45! PV HJ SP in gym right away.
Hurdles in gym after HJ. Port Jeff is joining us.
Practice Outside Immediately after school! Runners warm up and then put on your spikes.
My seed meeting is tonight. Please confirm your events with me after looking at the preliminary seeds.
Friday 02-03-17 Practice immediately after school on track. We will be done by 3:20pm today! Cold outside and you do not need to do much! Have your spikes! Handoffs.
Check your seeds! No Weight Room Today or Tomorrow! Meet Preparation!
Saturday 02-04-17 Practice 8:00am-9:00am. Have gym 7:00am-9:00am. PV at 7am with Coach Giorlando. We will be inside and warm up in the halls and gym. Sprint Form Drills.
Focus on Meet Preparation. High Jump, Shot Put and Hurdles in Gym. No Weight room, body needs rest and be prepared to run fast!
Monday 01-23-17 No Practice Today!
School District is cancelling all after school activities! Have Gym 2:15pm-3:30pm
Due to the expected High winds this afternoon, the school district is canceling all after school activities for today! Be safe and see you tomorrow.
Tuesday 01-24-17 Have Gym 2:15-3:15 gym time has been shortened due to BB.
Practice Location will be indoors today. Please pay attention!
Wednesday 01-25-17 Practice Outside Immediately after school!
Thursday 01-26-17 Practice Outside Immediately after school!
Friday 01-27-17 Practice immediately after school on track.
Saturday 01-28-17 Practice 7:00am-8:30am. Have gym 7:00am-8:30am.
We will be inside and warm
up in the halls and gym. Sprint Form Drills.
Focus on Meet Preparation. High Jump, Shot Put and Hurdles in Gym.
Monday 01-16-17 Practice noon-about 3pm. Start on Track. Great day today to recover from meet and to prepare for the championships! Have gym 1:00pm-3:00pm. After working out on track outdoors, we will do some field events and training indoors.
Tuesday 01-17-17 Practice immediately after school on track. If it is raining, all will stay inside. Start warming up right away so we can get the workout in immediately. PV in gym immediately!
Have Gym 2:15-3:15
Wednesday 01-18-17 Practice immediately after school on track.
PV at SWR 6pm! Be sure to touch base with Coach Giorlando!
Coach Loomis is out sick today. No Weight Room Today!
I am asking you to go home early and get school work done and get extra rest to prepare for League Championships.
Thursday 01-19-17 Practice immediately after school on track.
Have Gym 2:15-3:45. I will start all on track and will rotate athletes outdoors as well as indoors. Unfortunately Coach Loomis is still sick and you will need to be patient as I make my away around to all athletes as they prepare for championships.
Warm Up quickly as I will have hurdles and jumps ready to go for you. Make sure you get some handoffs in immediately!
Friday 01-20-17 Practice immediately after school on track. Meet Preparation!
Handoffs, Steps, Starts! Good Warmup-Dynamic Stretch-Sprint Form Drills-Pacing-Accelerations!
Mon 01-09-17 Practice immediately after school. We will practice indoors today!
Very slippery outside today. Please look at order of events for next meets and let me know what you are interested in doing. Please plan accordingly.
Tue 01-10-17 Gym Time 2:15pm-3:45pm. Athletes may warm up outdoors or indoors.
We will rotate field events in the gym including pole vault and LJ TJ. Will start with HJ, SP then hurdles. Please look at order of events for next meets and let me know what you are interested in doing. Please plan accordingly.
Wednesday 01-11-17 Practice immediately after school on track. Warm Up quickly so we can get all of the field events in to prepare for meet. Please look at order of events for next meets and let me know what you are interested in doing. Please plan accordingly.
Thur 01-12-17 Meet
Fri 01-13-17 Practice Immediately after school on the track.
Sat 01-14-17 No Practice. Meet on Sunday 01-15-17
Fri 01-06-17 Gym Time 2:15pm-3:00pm.
We will be training outdoors today. It is actually very nice out.
Sat 01-07-17 Forecast is calling for snow in the afternoon. We will be practicing at 9:00am until about 10:30am. Hope to be outdoors but will have the school if needed.
Wed 01-04-17 No Gym Time Practice Outdoors Today and then drill in hallway.
Get outside and starting putting in the distance!
Weight Room will be open from about 3:40-4:10pm.
Thur 01-05-17 Gym Time 2:15pm-3:15pm. Warm Up quickly. Field events will be rotated. High Jump in gym right away and then Shot Put 2:45pm!
Mon 01-02-16 School District Closed- No School.
Practice will begin indoors in hallways at 12:30pm rather than outdoors.
We were given gym time of 1:30pm-3:00pm which I am planning on using.
It is very cool and drizzling outside. I will keep all inside today to practice.
We will warm up in the hallway and do our drills before starting field events in the gym.
Fri 12-30-16 School District Closed- No School Access!
Practice Time 9:00am-10:15am. Bundle Up, it will be cold and breezy.
We will end promptly by 10:15am! We will start on track and may run behind the high school building due to the wind
Sat 12-31-16 Gym Time 7:00am-10:00am Practice Time 7:00am-10:00am
We will make use of the gym for practice as well as outdoors on the track!
It will be very cold at 7am. Runners may warm up indoors or out.
7:00am High Jumpers will set up and jump ASAP. Shot Put will run and then throw. Hurdlers will hurdle after the High Jump. LJ TJ will get steps and jump onto Mats. All Runners and Walkers will work on Technique and Conditioning.
Tue 12-27-16 Very Nice Outside Today! I will be on the track for warmups starting at 2:30pm and Various Field Events will be rotated outside and/or inside! Gym Time 3:00pm-5:00pm Practice Time is 3:00pm-5:00pm
Great Practice Today! Keep up the great work!
We will HJ tomorrow at 8:30am!
Wed 12-28-16 Gym Time 8:30am High Jump in the Gym Immediately before basketball game. High Jumpers will start in the gym for about 30min and then will work other events/run outdoors. Dress for chilly weather! I will be on Track at 8:30am. Start Warm Up and we will work hurdles, LJ, TJ and SP today! Practice Time 8:30am-11:00am. Weight room approx 10:15am-11:00am.
Thur 12-29-16 Practice Time 9:00am-11:00am. Rain is on its way. I will be on Track by 8:45am so you can get the running in outside to start. Planning on starting all outside and then finish up inside! Be ready for outdoors or indoors. No Gym Time Today!
Fri 12-30-16 School District Closed- No School Access!
Practice Time 9:00am-10:15am. Bundle Up, it will be cold and breezy.
We will end promptly by 10:15am! We will start on track and may run behind the high school building due to the wind
Sat 12-31-16 Gym Time 7:00am-10:00am Practice Time 7:00am-10:00am
We will make use of the gym for practice as well as outdoors on the track!
Mon 01-02-16 School District Closed- No School.
We were given gym time of 1:30pm-3:00pm which I am planning on using.
We will start practice outdoors at 12:30pm on the track.
Next Meet
Tue 1/3/17 7:30pm - 10:00pm Crossover D Bus 6:00pm
Vacation Practice Schedule- Still in Progress as of 12-27-16
Thur 12-22-16 Gym Time 2:15pm-3:30pm
Fri 12-23-16 No Gym Time - Early Dismissal - No Practice
Sat 12-24-16 No Practice Merry Christmas
Mon 12-26-16 School District Closed - No Practice
Tue 12-27-16 Very Nice Outside Today! I will be on the track for warmups starting at 2:30pm and Various Field Events will be rotated outside and/or inside! Gym Time 3:00pm-5:00pm Practice Time is 3:00pm-5:00pm
Wed 12-28-16 Gym Time TBD Practice Time Probably 9:00am-11:00am
Thur 12-29-16 Practice Time Probably 9:00am-11:00am
Fri 12-30-16 School District Closed- Weather will determine practice time -
Practice Time Probably 9:00am-10:15am
Sat 12-31-16 Gym Time 7:00am-10:00am Practice Time Probably 7:00am-10:00am
Mon 01-02-16 School District Closed- Weather will determine practice time - No School
Practice Time Probably 9:00am-11:00am outside. We may be able to get into building. Will Let you know when/if we get gym time.
Next Meet
Tue 1/3/17 7:30pm - 10:00pm Crossover D Bus 6:00pm
Vacation Practice Schedule- Still in Progress as of 12-23-16
Thur 12-22-16 Gym Time 2:15pm-3:30pm
Fri 12-23-16 No Gym Time - Early Dismissal - No Practice
Sat 12-24-16 No Practice Merry Christmas
Mon 12-26-16 School District Closed - No Practice
Tue 12-27-16 Gym Time 3:00pm-5:00pm Practice Time is 3:00pm-5:00pm
Wed 12-28-16 Gym Time TBD Practice Time Probably 9:00am-11:00am
Thur 12-29-16 Practice Time Probably 9:00am-11:00am
Fri 12-30-16 School District Closed- Weather will determine practice time -
Practice Time Probably 9:00am-10:15am
Sat 12-31-16 Gym Time 7:00am-10:00am Practice Time Probably 7:00am-10:00am
Mon 01-02-16 School District Closed- Weather will determine practice time - No School
Practice Time Probably 9:00am-11:00am outside. We may be able to get into building. Will Let you know when/if we get gym time.
Next Meet
Tue 1/3/17 7:30pm - 10:00pm Crossover D Bus 6:00pm
Thursday 12-22-16 Gym Time 2:15pm-3:30pm. Coach Loomis will work field events in the gym. Coach Dwyer will be attending College Graduation for daughter's MBA! So get outside and run. Distance-Perimeter, 6x400, Perimeter, 6x200m, sprint form drills.
Be sure to sign in and sign out with Coach Loomis
Wednesday 12-21-16 No Gym Time today. Some Field Events will take place outside today. Warm Up outside on the track and be ready ASAP! I would like to work handoffs, hurdles, LJ and TJ outside today! You need to put your time into the runs! Talk to your team members be going to BOE meeting on Wednesday to support your team. You should be done by 8:20pm!
Tuesday 12-20-16 No Gym Time today. Some Field Events will take place outside today. Warm Up outside on the track and be ready ASAP! I would like to work hurdles, LJ and TJ outside today! You need to put your time into the runs! Talk to your team members be going to BOE meeting on Wednesday to support your team. You should be done by 8:20pm!
Monday 12-19-16 Gym Time is 2:15pm-3:30pm. Field Events will be rotated in the gym. Warm Up outside on the track! You need to put your time into the runs! Weight room 3:45pm-4:30pm.
Friday 12-16-16 Still Pretty Cold Outside today! Girls will stay inside today for practice! We have gym, so get ready quickly and warmup in the gym. Field events will take place in the gym. We will drill and work technique inside also. Practice will be completed early. Please touch base with Coach Dwyer on your events for Saturday and be sure to note if you will NOT be attending meet.
Thursday 12-15-16 Very Cold Outside today! Girls will stay inside today for practice! If you get ready quickly, you may warmup in the gym until girls basketball starts their practice. We will drill and work technique inside. There will be NO Weight room today! Coach Loomis is attending a wake. Practice will be completed by 3:40pm. Please touch base with Coach Dwyer on your events for Saturday and be sure to note if you will NOT be attending meet.
Wednesday 12-14-16 Gym time 2:15pm-3:00pm. Practice immediately after school. Outside on track ASAP! Warm Up and be ready for field events outside and various field events will be continued inside when we come back in! PV rope drills up front. Handoffs during warm up. Field events immediately after warmup!
Tuesday 12-13-16 I have just received our We Are Mount Sinai Shirts for Boys and Girls.
I will start distribution tomorrow at 7am in room 202. Seniors and Juniors first starting on Wednesday and then Sophomores on Thursday and then freshman on Friday.
Practice immediately after school. Outside on track ASAP! Warm Up and be ready for field events outside and various field events will be continued inside when we come back in!
Monday 12-12-16 Practice immediately after school. Outside on track ASAP!
Warm Up and be ready for a workout on the track. We will warmup with some handoffs.
Weather will determine what gets done today!
No Practice on Saturday 12-10-16 Meet on Sunday
Be here by 3:20pm to put fill out index cards and put on you competitor number.
You must bring 4 safety pins! We will be back at school by 8:45pm so school building will probably be closed so please text your parents to remind them to pick you up on Time.
Sun 12/11/16 5:15pm - 8:00pm Crossover B Bus 3:45pm
Friday 12-09-16 Practice immediately after school. Outside on track ASAP!
Gym Time from 2:15pm-3:15pm. We will rotate some field events inside the gym.
Be sure to sign up for your events and write down if you will NOT be attending meet!
Thursday 12-08-16 Practice immediately after school. Outside on track ASAP!
Gym Time from 2:15pm-5:15pm. We will rotate field events inside the gym.
Pole Vault with Coach Giorlando.
Need to work handoffs, LJ, TJ , starts and hurdles outside.
Will continue inside as needed.
Wednesday 12-07-16 Practice immediately after school. Outside on track ASAP!
Warm Up and be ready for a workout on the track. We will warmup with some handoffs.
Boys have meet today. No gym time today! Need to work starts and hurdles outside.
Coach Dwyer will be training Girls Distance and Middle Distance runners.
Coach Loomis will be training Girls Sprinters, Jumpers and Throwers.
Monday 12-05-16 Practice immediately after school. Outside on track ASAP!
Warm Up and be ready for a workout on the track. We will warmup with some handoffs.
Coach Dwyer will be training Boys distance with Girls Distance and Middle Distance runners.
Coach Loomis will be training Girls Sprinters, Jumpers and Throwers.
Coach Giorlando will be working PV steps and marks in the gym today. This will help prepare you for PV tomorrow!
Tuesday 12-06-16 Practice immediately after school. Outside on track ASAP!
Field Events will be rotated inside the gym!
Coach Giorlando will have full set-up and jumping for the PV.
No Practice on Saturday 12-10-16 Meet on Sunday
Be here by 12:30pm to put fill out index cards and put on you competitor number.
You must bring 4 safety pins! We will be back at school by 6pm so school building will probably be closed so please text your parents to remind them to pick you up on Time.
Sun 12/4/16 2:30pm-5:15pm Crossover A Bus 1:00pm
Sun 12/11/16 5:15pm - 8:00pm Crossover B Bus 3:45pm
Sat 12/17/16 5:15pm - 8:00pm Crossover C Bus 3:45pm
No Practice on Saturday 12-10-16 Meet on Sunday
Be here by 3:20pm to put fill out index cards and put on you competitor number.
You must bring 4 safety pins! We will be back at school by 8:45pm so school building will probably be closed so please text your parents to remind them to pick you up on Time.
Sun 12/11/16 5:15pm - 8:00pm Crossover B Bus 3:45pm
Friday 12-09-16 Practice immediately after school. Outside on track ASAP!
Gym Time from 2:15pm-3:15pm. We will rotate some field events inside the gym.
Be sure to sign up for your events and write down if you will NOT be attending meet!
Thursday 12-08-16 Practice immediately after school. Outside on track ASAP!
Gym Time from 2:15pm-5:15pm. We will rotate field events inside the gym.
Pole Vault with Coach Giorlando.
Need to work handoffs, LJ, TJ , starts and hurdles outside.
Will continue inside as needed.
Wednesday 12-07-16 Practice immediately after school. Outside on track ASAP!
Warm Up and be ready for a workout on the track. We will warmup with some handoffs.
Boys have meet today. No gym time today! Need to work starts and hurdles outside.
Coach Dwyer will be training Girls Distance and Middle Distance runners.
Coach Loomis will be training Girls Sprinters, Jumpers and Throwers.
Monday 12-05-16 Practice immediately after school. Outside on track ASAP!
Warm Up and be ready for a workout on the track. We will warmup with some handoffs.
Coach Dwyer will be training Boys distance with Girls Distance and Middle Distance runners.
Coach Loomis will be training Girls Sprinters, Jumpers and Throwers.
Coach Giorlando will be working PV steps and marks in the gym today. This will help prepare you for PV tomorrow!
Tuesday 12-06-16 Practice immediately after school. Outside on track ASAP!
Field Events will be rotated inside the gym!
Coach Giorlando will have full set-up and jumping for the PV.
No Practice on Saturday 12-10-16 Meet on Sunday
Be here by 12:30pm to put fill out index cards and put on you competitor number.
You must bring 4 safety pins! We will be back at school by 6pm so school building will probably be closed so please text your parents to remind them to pick you up on Time.
Sun 12/4/16 2:30pm-5:15pm Crossover A Bus 1:00pm
Sun 12/11/16 5:15pm - 8:00pm Crossover B Bus 3:45pm
Sat 12/17/16 5:15pm - 8:00pm Crossover C Bus 3:45pm
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| Last updated 2024/08/26 13:23:28 EDT | Hits 472 |
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