• Boy's and Girl's Modified Track & Field

    Upcoming Dates: *Updated 4/27/20
    Hi all...
    Our coaching staff sincerely hopes you are all healthy and making the most out of every day. Please remember you are all student-athletes so be sure you are getting all your school work completed to the best of your ability each and every day.
    Unfortunately, we were notified today that all Modified, Freshman, and JV Spring Sports for 2020 have been officially cancelled as per ECIC. This was very upsetting news for all your coaches to hear today.
    As per ECIC, Varsity Sports are still on "if" we return to school by June 1st.
    We still encourage you to participate in the below work-outs in order to prepare for sports this summer and next fall.
    Please do your best to stay positive in these difficult times!!! Keep an eye on your friends and family as well making sure they're doing ok too!!!
    Coach Hauser & Coach Sinclair
    Try to work out 3 to 4 times this week using the suggested workouts below.
    Inside / small space workout Circuit -
    • Warm up sequence:
      • Jog in place for 30 seconds, Jumping Jacks for 30 seconds, High knees for 30 seconds, buttkicks for 30 seconds. Repeat series two more times with no rest between the exercises. (6 minute total warm up)
      • Static Stretch on your own. 
      • Circuit workout continuous Rotation 1 - 
        • Jumping Jacks for 1 minute
        • Squats for 1 minute
        • Push - ups for 1 minute
        • Rest for 1 minute
        • Repeat rotation 1 two more times
      • Circuit workout Rotation 2 -
        • Alternating forward Lunge Step for 1 minute
        • Frog Jumps for 1 minute (Pretend your a frog, squat to touch toes and then jump to touch sky)
        • Low plank on elbows for 1 minute
        • Rest for 1 minute
        • Repeat rotation two more times
      • Circuit workout Rotation 3 - 
        • Mountain climbers for 1 minute (push up or plank position on hands. Alternate bringing knee to your chest. It's basically running in a plank position.)
        • Level 1 Drills ( Start standing up, squat down put hands on ground, kick legs out so your in a push up position, do 3 push ups, bring legs back into that squating position, stand up and raise hands over head.) Do for 1 minute.
        • Rest for 1 minute
        • Repeat rotation two more times
        • Get a drink of water and stretch. 

    Outdoor workout 1

    • 5 minute warm up jog
    • Stretch
    • Pyramid Run (Run 1 minute, walk 1 minute, Run 2 minutes, walk 1 minute,Run 3 minutes, walk 1 minute, Run 4 minutes, walk 1 minute, Run 3 minutes, walk 1 minute, Run 2 minutes, walk 1 minute, Run 1 minute, Walk & Get water.)
    • Stretch.

    Outdoor workout 2

    • 5 minute warm up jog
    • Stretch
    • 15 minute non stop / continuous Run
    • Stretch and water.

    Outdoor workout 3

    • 5 minute warm up jog
    • Stretch
    • 10 - 12 Sprints. (Pick a common start and finish. Perhaps start at your driveway and finish 5 driveways down as an example. Use your smarts, Don't run in the road if you live on a busy street! Stay Safe.)
    • Easy 2 min jog to cool down, stretch, water.

    Stay Distant & Stay Healthy!

    Check back next week for some new daily workouts!

     See Mr. Hauser or Mr. Sinclair if you have any questions!
    Anyone missing their Physical, IMPACT concussion test, or Parent permission slip by the 1st day of practice WILL NOT be able to join the team for the 2020 season. NO EXCEPTIONS! (Being RESPONSIBLE is the first sign of a dedicated student - athlete!) 
    Week 1 Information & FAQ 
     When does practice begin? March 24th at LMS. Please reference the Practice schedule for times & locations. (A meeting will be organized after the Feb. break so be sure to listen to announcements)
    What do I need for Practice? For the first day we will be indoors. Sneakers, shorts, t-shirt and water bottle (With name on it) will be good. 
    Where do I go for practice? After school, boy's & girl's can go to the phys-ed locker rooms to change, then we will meet in the small gym.
    How do I make the team? Everyone will be a part of the team unless sign-up numbers exceed 100 Athletes (Boys & Girls combined). If there is more than 100 Athletes trying out, there will be a 2 week tryout. During this week everyone will be timed in a 1.5 mile run, 1 mile run, .5 mile run, and a 40 meter sprint. Coaches will look at times and create a roster which will be posted for the athletes. Athletes will then be placed on one of two teams. Our HOUSE team or Our TRAVEL team.
    What is the HOUSE team?  Those athletes that make the house team will only be able to compete at the home track meets for the 2019 season. These athletes are still expected to be at ALL practices. Depending on performance and space a HOUSE athlete may be moved to the TRAVEL team at any point during the season. 
    What is the TRAVEL team?  Those athletes that make the travel team will compete in all home and away meets for the 2019 season. These athletes are expected to be at ALL practices. Depending on performance, attitude, and behavior a HOUSE athlete may steal a TRAVEL athletes roster spot at any point during the season.
    Why is there a HOUSE / TRAVEL team? Due to the popularity of our program this format gives all of our athletes the best opportunity to learn, compete, and be successful in outdoor track and field. It is of the utmost importance to the coaching staff to allow athletes to learn, grow, and be a part of this team as long as they are willing to work hard, compete, be committed to the team, be a good teammate, and have fun.
    "If you'll not settle for anything less than your best, you'll be amazed at what you can accomplish in your lives."
    Vince Lombardi