WEEK OF JULY 27 PRACTICES

FOR THOSE OF YOU CURRENTLY ON VACATION, TRY TO GET THESE WORKOUTS IN ON YOUR OWN

WEEK OF JULY 27 PRACTICES

(THREE ASSIGNED WORKOUTS AND ONE WHERE YOU MAKE UP YOUR OWN)

DAY 1

WARMUP RUN

STRETCH

WALL STRETCHES

BASE RUN OF 2 TO 4 MILES BASED UPON EXPERIENCE

CORE WORK

DAY 2

WARMUP RUN

STRETCH

ACTIVE WARMUP

TEMPO RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE

LEG CIRCUITS

DAY 3

WARMUP RUN

STRETCH

WALL STRETCHES

BASE RUN OF 2 TO 4 MILES BASED UON EXPERIENCE

CORE WORK

DAY 4

YOUR OWN ROUTINE

SOCIAL DISTANCING, WEARING MASKS, AND SEPARATE WATER BOTTLES STILL IN EFFECT. SUGGESTED RUNS IN MORNING OR EVENING.

JULY 27 NO MORE  CLINICS.

WE ARE ENDING THIS SERIES ON THIS DATE DUE TO LACK OF INTEREST. PERHAPS THOSE FOLKS WILL RUN WITH THE CROSS COUNTRY RUNNERS IF INTERESTED IN GETTING INTO CONDITION.

WEEK OF JULY 20 PRACTICES

FOR THOSE OF YOU CURRENTLY ON VACATION, TRY TO GET THESE WORKOUTS IN ON YOUR OWN

WEEK OF JULY 20 PRACTICES
(THREE ASSIGNED WORKOUTS AND ONE WHERE YOU MAKE UP YOUR OWN)

DAY 1
WARMUP RUN
STRETCH
ACTIVE WARMUP
WALL STRETCHES
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
LEG CIRCUITS


DAY 2
WARMUP RUN
STRETCH
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
CORE WORK


DAY 3
WARMUP RUN
STRETCH
ACTIVE WARMUP
WALL STRETCHES
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
LEG CIRCUITS


DAY 4
YOUR OWN ROUTINE



SOCIAL DISTANCING, WEARING MASKS, AND SEPRATE WATER BOTTLES STILL IN EFFECT. SUGGESTED RUNS IN MORNING OR EVENING.



JULY 27 MEET AT BIRCHLAND FOR LAST TIME FOR CLINIC.

WE ARE ENDING THIS SERIES ON THIS DATE DUE TO LACK OF INTEREST. PERHAPS THOSE FOLKS WILL RUN WITH THE CROSS COUNTRY RUNNERS IF INTERESTED IN GETTING INTO CONDITION.

WEEK OF JULY 13 PRACTICES

WEEK OF JULY 13 PRACTICES
(THREE ASSIGNED WORKOUTS AND ONE WHERE YOU MAKE UP YOUR OWN)

DAY 1
WARMUP RUN
STRETCH
ACTIVE WARMUP
WALL STRETCHES
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
LEG CIRCUITS


DAY 2
WARMUP RUN
STRETCH
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
CORE WORK


DAY 3
WARMUP RUN
STRETCH
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
CORE WORK
LEG ELEVATIONS

DAY 4
YOUR OWN ROUTINE


SOCIAL DISTANCING, WEARING MASKS AND SEPARATE WATER BOTTLES STILL IN EFFECT. SUGGESTED RUNS IN MORNING OR EVENING.

JULY 20 MEET AT BIRCHLAND AT 6:30 TO HELP WITH CLINIC

CLINIC IS HAPPENING

SUMMER WORKOUT WARMUPS AND POST RUNS

WARMUP RUN

JOG 800 METERS FOR WARMUP OR ABOUT 10 MINUTES

STATIC STRETCHING (12)
(TO FURTHER LOOSEN UP MUSCLES)

NECK
ARMS
SHOULDERS
HAMSTRINGS
QUADRICEPS
RIGHT LEG OVER LEFT
LEFT LEG OVER RIGHT
HURDLER'S STRETCH RIGHT
BACK STRETCH RIGHT
ANKLE TURNS LEFT
ANKLE TURNS RIGHT
HURDLER'S STRETCH LEFT
BACK STRETCH LEFT
ANKLE TURNS RIGHT
ANKLE TURNS LEFT
GROIN STRETCH

DYNAMIC WARMUP (20)
(EXPLOSIVE IMPACT - DONE ON STRENGTH DAYS)

JUMPING JACKS
DUCKS (TOES, HIPS, AIR, HIPS)
WINDMILLS
ARM CIRCLES

WALL STRETCHES (MINUMUM 10 SECONDS OR MOVEMENTS)

ACHILLES' STRETCH ( EACH SIDE)
LEG SWING RIGHT
LEG SWING LEFT
RIGHT SWING CROSSOVER
LEFT SWING CROSSOVER

RUNNING DRILLS (30 METERS)

HIGH KNEES ( QUICK/SHORT)
BUTT KICKS(KNEES HIGH)

LEG CIRCUITS
(2 SETS- DONE PERIODICALLY)

20 BODY WEIGHT SQUATS (30 SEC. REST)
20 LUNGES (10 EACH SIDE (30 SEC REST)
10 BODY WEIGHT SQUAT AND JUMPS
3 MINUTE REST BETWEEN SETS

CORE WORK
(DONE ON SOME DISTANCE DAYS 60 SEC. EACH)

PLANK
SINGLE LEG PLANK
ALTERNATE LEG PLANK
SIDE PLANK
OTHER SIDE PLANK
BRIDGE

TEMPO RUN

SIMPLY A RUN A BIT FASTER THAN A BASE RUN

ELEVATIONS 

ELEVATE LEGS TO IMPROVE BLOOD FLOW - 5 or MORE MINUTES

TRACK CAMP MEET SCHEDULE

Here is how the Track Meet scheduled for Monday Night will go:


200 Meter Dash

Followed by Shot Put

Followed by Long Jump

Followed by 100 Meter Dash

Followed by Turbo Javelin

Followed by 4 x 100 Meter Relay


Each competitor may enter one running event, and one field event or two field events.

Signups for events shall be at 6PM. Then we will have a team warmup.

Each competitor shall also compete in the 4 x 100 meter relay.

Relay teams shall be randomly selected based upon seedings.

Tee shirts shall be provided for all campers including a competitor number.which shall be affixed to the shirt.

Members of the Girls Track & Field team shall wear their team uniforms to this event.


In the event of inclement weather, we will run the meet on Tuesday at 6:00PM

SPARTANS SPEED CAMP

Here are the dates and times for the Spartan Speed Camp:


Monday August 1: 7:00 AM
Tuesday August 2: 7:00 AM
Wednesday Aug 3: 7:00AM

Monday August 8: 7:00 AM
Tuesday August 9: 7:00 AM
Wednesday Aug 10: 7:00AM

Members of the current EL Track and Field Team may come and help out ( as well as get a workout in).

Here is how the camp shall work:

There shall be a short video presentation of the practice so everyone shall know what we are doing.

Then we shall go to the location where we are doing the drills and do them after we have done our warmup.

FINAL CAMP WAS THE BEST EVER!

Monday night the members of the 17th Annual Track and Field Camp enjoyed their finest hour thus far in their short careers.

Competitors gave a hurdle demonstration for all to watch under the guidance of a new hurdler herself: Marina Wilkins also now known as Flip Flop.

Following the hurdles, several of the campers gave their all in the Long Jump. Coach Gorman officiated the event along with Brianna "Febreze" Murphy.

Each Jumper had their best performance on their final attempts...this is a very good omen for their future.

In the 100 meter trials six competitors fought their way to the finals which would be held after the shot put throw.

Elisabeth "Emeril" Cooke took over the shot put event along with Lindsey "Sox" Robinson. There were some really impressive throws for the group that had only practiced the event once prior to this Meet.

After some blazing times in the 100 meter finals, relay teams were established for the final event. Teams were selected based upon their seedings in the 100 as well as experience.

Though the lights never came on, it was lights out in terms of how fast each individual on each team ran. We had only practiced baton exchanges earlier in the sessions. All of the campers remembered how the zones worked, how to make the proper exchanges and performed as if they had been doing it all year.

The future looks good indeed for the Ladyspartans. We'll have pictures at a later time and date for everyone to view. Keep your eye out for the Reminder Publication in about two weeks and read all about it!

6:00 CAMP TONIGHT

Going earlier tonight so we can do high jump.

CAMP TONIGHT

We shall try to go tonight at 6:30. Keep in mind that they shall be having the concert series going on.


If we are lucky, there could be pole vaulters there for us to observe.

SUMMER CAMP UPDATE

This has been a pretty great Summer thus far for the Spartan Summer Track & Field Camp.

We have a number of 8th graders and a couple of incoming 9th graders that have not only impressed me, but have impressed the staff.

Week one we did some introductions and such. Last week we did some general testing. This week we started on hurdles. Yes, HURDLES!

This was the most popular subject that each camper seemed to want to try and every one was actually pretty good at learning and trying them.

Campers were taught how to properly execute baton handoffs and we concluded the session by running three 4 x 100 relay teams.  Each student did remarkably well.

This upcoming Monday, we shall likely continue to work on them and maybe introduce the turbo javelin. We would like to work high jump the week after.

CAMP REMINDER

Birchland tonight and the High School on WEDNESDAY.  Since there is no Track Meet, we shall have one of our own.

The remaining schedule is as follows;

Next Monday: High School
Next Wednesday: Meet at 5:30
Next Saturday: Springfield College in the AM
Following Monday: High School

NO CAMP TONIGHT

50% chance of rain and thundershowers.  Let's hold off this week and make it up at the end of the season!

CAMP POSTPONED

We'll go again on 8/22 at the High School. Rain is supposed to be here for the next few days.

TEE SHIRT PREVIEW

Here is the backside of the shirts the Campers ordered.

ORDER OF EVENTS: YOUTH OLYMPICS

09:00 - All Field Events: Shot Put, Long Jump, Shot Put, High Jump, Triple Jump

10:00 - 100 Meter trials
10:30 - 1500 Meter
10:45 - 100 Meter Finals
11:00 - 50 Meter Dash
LUNCH
12:15 - 400 Meter
12:45 - 4 x 100 Relay
01:15 - 800 Meter
01:45 - 200 Meter'
02:15 - 4 x 400 Relay

CAMP OFF FOR TODAY

The school is closed today, so we shall not hold camp. Please pass the word on to everyone. If we reschedule, this site shall let you know prior to the meet on Saturday.

CAMP IS ON FOR TONIGHT!

Small gym. Call Coach Budd if you have any questions (413) 364-1168

CAMP IS ON!

Looks like no clouds out my way...we'll RUN tonight!

CAMP

If there is heavy rain or/and lightning, we'll postpone to Wednesday night. We'll update this post sometime around 5 - 5:30.