BOBCATS, SATURDAY PRACTICE CANELLED DUE TO HEAT INDEX!!!
ALL SUMMER PRACTICES WILL BE AT MATTHEWS HILL
Mondays 8am will be at Matthews Hill, Thursdays 6pm at Stone Bridge, and Saturdays 8am at Matthews Hill. Everyone is encouraged to attend! Only rising 9th graders will have to send me copies of their physical and concussion training in order to attend. These are all off season non mandatory practices and will start Monday, June 24th.
Concussion training and physicals
Concussion training July 29th at 7pm at BHS. Just show up! Anyone trying out for a sport that hasn't previously will need to go to the in person training. You and a parent need to attend this even if you attended the middle school training previously. If you previously attended the high school concussion training, you may update the training on-line.
Physicals need to be completed after May 1, 2019.
Both of these NEED to be done in order to try out for the team. Get them done now so we don't have to worry later on.
Try outs for 2019
Try outs will be Monday August 5th in the am and Tuesday and Wednesday August 6th and 7th in the pm at Matthews Hill. This is where we will be practicing all summer so everyone should know where they are going. There will not be trials held outside these dates unless written communication between student and me occurs and is approved prior to August 5th. This means that if you have a planned family vacation, you will get an opportunity to register a time AS LONG AS THIS HAS BEEN PREARRANGED. If you haven't run the course before, I will have someone run with you the first 2 days of try outs and you will time trial on the 7th. This also will need to be prearranged. There will be no RERUNS outside of what has been stated above.
I will not be having specific time trials but my plan is to take around the top 40 runners, hope to have an even amount of boys and girls.I still feel that we will be a competative team and this gives kids the opportunity to work hard and improve instead of maybe not making the team if I took less kids. Different meets stage races differently so I do reserve the right to alter meet entries based on improvement throughout the racing season. Nothing is guarenteed. Work hard and you will improve!
Stretching, 2 sets of each: First 3 are static so do at least 20 meters
1. glutes - bring ankle up to knee, hold for 3 sec., switch, and continue for 20 meters - walk back and do another set
2. hamstring sweep
3. walking lunges
4. lateral leg swings - legs go out to side, 10 on each leg
5. forward leg swings - legs out front, 10 each side
Week of July 14: Sunday - rest, Monday - 5 min. warm up & stretch 10 min tempo run with 5 min cool-down, add routine A, Tuesday - 5 min stretch 20 min easy run add routine B, Wednesday - 5 min warm up & stretch 20 min fartleks with 5 min cool down add routine C, Thursday - 5 min warm up & stretch 12 hill runs add routine B, Friday- 5 min stretch 25 min easy run add routine C, Saturday - 5 min stretch 40 min easy add routine A
Core - 5x/week - 3 sets daily
side plank with leg raise 30 secs
20 push ups