These are the Items to order,
Boys Shorts (Red) ** S M L XL $15
Wick T Shirt (Red) * XS S M L XL $15
Girls’ Shorts (Black) ** S M L XL $15
+Cross Country Team Jacket (Red&White)
(Jackets are Custom order)
Student Name on Jacket:
________________________
+JACKET ORDER DEADLINE:
JANUARY 11,2013
S M L XL $60
T/F Hooded Sweatshirt (red) S M L XL $40
BOYS TRACK PANTS(BLACK) XS S M L XL $35
Long Sleeved Black t-shirts S m l ,xl $20
Make Check Payable To: Somers Track and Field (Put your child’s name and grade on the check!)
If you have any questions/comments:
Susan Nolan (914)628-8892;suenolan2004@yahoo.com)
Ellen Maloney (914)248-7203;eogrady759@aol.com)
Thursday, November 29, 2012
Monday, November 26, 2012
NOTE: WITH OUR FIRST MEET ON SATURDAY, DECEMBER 1ST (for most
Team members) Please contact Mrs. Maloney (eogrady759@aol.com)
or Mrs. Nolan (suenolan2004@yahoo.com ) if you need sweats or shorts.)
GOLD CARD FUNDRAISER: PLEASE KEEP WORKING ON SELLING THE CARDS. You can bring in the money as soon as you are finished.
COME TO PRACTICE DRESSED FOR COLD WEATHER
WEEKLY WORKOUT SCHEDULE:
MONDAY, 11/26: Regular 2:45 PM practice
Stretch, Back, Big 8, Leg Swings
DISTANCE RUNNERS: - 35-70 minutes run
- PLYO BOXES in Primrose Gym (non-impact)
(2 x 20 alternate leg step ups, 2 x 15 side step overs, 2 x 10 power steps)
- Plyos 4 of each on grass
(hi-knees, 4 x B skips, 4 x power skips, 4 x kereoke, 4 x butt kicks)
- WEIGHT ROOM
SPRINTERS/FIELD: 2 PART PRACTICE –
1. At Track – warmup 1mile , STARTS,
HANDOFFS - timed through the zone – target 2.6 or better boys,
6-10 x uphills
Jog 1mile
(Some groups may do a 30-45 minute run)
2. PLYO STATIONS /FIELD AT PRIMROSE
(GIRLS WILL DO TRACK WORK FIRST THEN DO PLYOS/FIELD. BOYS WILL DO PLYOS FIRST, AND THEN GO TO TRACK)
PLYO STATIONS: warmup
4 x walking leg swings, 4 x knee hugs, 4 x butt kicks, 4 x fast feet
1. Wall drills - 20 x single led knee drive and switch,
30-45 seconds of hi-knee, ball of the foot sprints
2-3 sets
2. Medicine balls - 2 x 10 chest pass, 2 x 10 overhead pass
5 x 40 feet – lunges (overhead and down), lunges – 5 x with side swings, back to back passes, jumps with ball for some
AND KETTLE BALL OR MEDICINE BALL SWINGS 2 x 10
3. 2 x 10 stair bounds
4. Plyo boxes – 10 x alternate leg step ups, 10 x side step overs
10 x power steps
Box jumps – 5 x 2 leg jumps, finish with jumps onto crash pad for some
5. On mats – 5 x bounding drills, 1 leg hops for distance, 2 leg knee tuck jumps, 2 leg jumps to 1 leg, hop, step, jumps on to green crash pad
6. Standing long jumps - 5-8
WEIGHT ROOM: (If time)
Weights/Core
2-3 sets of 10 reps
(chest press or bench press, lat pull downs on machine, up right rows with
bar or cable machine, front and lateral dumbbell raisers,
leg press machine, leg curls and extensions)
2 x 25 lateral taps with a medicine ball
POLE VAULT: ROPE DRILLS
5-10 of each
L-swings/figure 4 swings, figure 4 swing ups, swing up and turns,
Swing up and turns over a bungee cord
HURDLERS: Stretch and leg swings
With hurdle against wall: 2 x 10 lead leg swings – each leg,
2 x 10 trail leg drills, 2 x 10 tap downs
HIGH JUMP: If time - 4:30 PM at Primrose Gym – with Coach Arnesen
10 x rim jumps, 3-5 x arch drills, 3 x 1 step jumps,
3 x 3 step jumps, 3 x 5 step jumps, 3 x full jumps
THROWERS: 1. Jog 3 laps on Primrose field,
2. MEDICINE BALL DRILLS: 2 x 10 chest pass, 2 x 10 overhead pass,
2 x front heaves, 2 x 10 lateral slam downs, 2 x 10 chest pass to a partner
from the ground, 5 x ½ of the gym with medicine ball, 5 x ½ length of
gym – jumps with ball.
3. AGILITY DRILL: 2 x 20 hip turns, 10 x wall push offs, 10 x wall punch
drills, 2 x 270 degree line drills, Snap backs from stairs,
2 x 10 “speedskaters” on both legs
4. THROWING DRILLS: 5 x wrist flips, 5 x kneeling chase outs – on 2
knees, 5 x standing chaseouts with heel elevated,
5 x ELEVATED standing chaseouts, 5 x ELEVATED powerthrows
WEIGHT ROOM FOR ALL THROWERS
2-3 sets of 8-10 reps
Incline bench press or chest press, front pulldowns on cable machine,
Dips, “jammers” on cable machine or with olympic bar, leg press or
power cleans or 5 x tire flips, dumbbell flys on bench, dumbbell pullovers
lying on bench. ABS – 2 x 20 lateral tapdowns with a medicine ball
TUESDAY, 11/27: Regular 2:45 PM practice,
Stretch, (Distance runners use ropes) Myrtle, planks, leg swings
Dynamic warmup
DISTANCE RUNNERS: Warmup10-20 minutes
6-8 x 800’s, 3 x 200 pickups
Warmdown
SPRINTERS: Warmup, HANDOFFS
REPEATS:
LONG SPRINTERS: 3-4 x 400,3-4 x 300, 3-4 x 200
SHORT SPRINTERS: 4 x 200, 4 x 150, 4 x 100
warmdown (some Field
Events)
THROWERS: Plyos/sprints, throwing drills, throwing day
HIGH JUMP: for some groups
WEDNESDAY, 11/28: Regular 2:45 PM practice,
Stretch, back, big 8, leg swings
DISTANCE RUNNERS: distance run, hills, injury prevention walks WEIGHT ROOM
SPRINTERS: Starts and distance run and FIELD EVENTS,
WEIGHT ROOM
THROWERS: Medicine ball drills, Hard throwing day – USE CIRCLE, WEIGHT ROOM
THURSDAY, 11/29: FREE POLE VAULT CLINIC AT THE ARMORY 3:30-6:30 PM
2:15 PM Van - ALL VAULTERS
Regular 2:45 PM practice,
Stretch / Distance runners use ropes
Pedestal,back, big 8, leg swings
DISTANCE RUNNERS: Warmup 10-20 minutes
24-30 threshold 200’s
Warmdown 10-20 minutes
SPRINTERS: Warmup 1mile, Handoffs,
Repeats: ladder
Short: 3-4 x 55, 100, 150, 200 – fast with 3-5 minutes rest
Long: 200-300-400-600-400-300-200 (75-80% effort with 3-4 minutes rest)
Warmdown 1 mile
THROWERS: sprints/plyos, drills, elevated series, use circle
FRIDAY, 11/30: Regular 2:45 PM practice,
Stretch , Myrtle, pedestal, big 8, leg swings
DISTANCE RUNNERS: distance run, hills, WEIGHT ROOM – some groups
Injury prevention walks
Some groups will do easy distance run for the meet
SPRINTERS: Starts/Handoffs, Distance Run and some FIELD EVENTS,
THROWERS: Plyos, drills, day before the meet throwing routine
SATURDAY, 12/1: The Big Chill Relays
At Yorktown High School - 9:30 AM
*** 8:00 AM BUS*** / ROSTER BY WEDNESDAY
This is an outdoor meet. All other meets will be indoors.
Most team members will compete.
A group distance runners will have practice at Somers at 9:30 AM.
Some distance runners will compete at the meet.
Team members) Please contact Mrs. Maloney (eogrady759@aol.com)
or Mrs. Nolan (suenolan2004@yahoo.com ) if you need sweats or shorts.)
GOLD CARD FUNDRAISER: PLEASE KEEP WORKING ON SELLING THE CARDS. You can bring in the money as soon as you are finished.
COME TO PRACTICE DRESSED FOR COLD WEATHER
WEEKLY WORKOUT SCHEDULE:
MONDAY, 11/26: Regular 2:45 PM practice
Stretch, Back, Big 8, Leg Swings
DISTANCE RUNNERS: - 35-70 minutes run
- PLYO BOXES in Primrose Gym (non-impact)
(2 x 20 alternate leg step ups, 2 x 15 side step overs, 2 x 10 power steps)
- Plyos 4 of each on grass
(hi-knees, 4 x B skips, 4 x power skips, 4 x kereoke, 4 x butt kicks)
- WEIGHT ROOM
SPRINTERS/FIELD: 2 PART PRACTICE –
1. At Track – warmup 1mile , STARTS,
HANDOFFS - timed through the zone – target 2.6 or better boys,
6-10 x uphills
Jog 1mile
(Some groups may do a 30-45 minute run)
2. PLYO STATIONS /FIELD AT PRIMROSE
(GIRLS WILL DO TRACK WORK FIRST THEN DO PLYOS/FIELD. BOYS WILL DO PLYOS FIRST, AND THEN GO TO TRACK)
PLYO STATIONS: warmup
4 x walking leg swings, 4 x knee hugs, 4 x butt kicks, 4 x fast feet
1. Wall drills - 20 x single led knee drive and switch,
30-45 seconds of hi-knee, ball of the foot sprints
2-3 sets
2. Medicine balls - 2 x 10 chest pass, 2 x 10 overhead pass
5 x 40 feet – lunges (overhead and down), lunges – 5 x with side swings, back to back passes, jumps with ball for some
AND KETTLE BALL OR MEDICINE BALL SWINGS 2 x 10
3. 2 x 10 stair bounds
4. Plyo boxes – 10 x alternate leg step ups, 10 x side step overs
10 x power steps
Box jumps – 5 x 2 leg jumps, finish with jumps onto crash pad for some
5. On mats – 5 x bounding drills, 1 leg hops for distance, 2 leg knee tuck jumps, 2 leg jumps to 1 leg, hop, step, jumps on to green crash pad
6. Standing long jumps - 5-8
WEIGHT ROOM: (If time)
Weights/Core
2-3 sets of 10 reps
(chest press or bench press, lat pull downs on machine, up right rows with
bar or cable machine, front and lateral dumbbell raisers,
leg press machine, leg curls and extensions)
2 x 25 lateral taps with a medicine ball
POLE VAULT: ROPE DRILLS
5-10 of each
L-swings/figure 4 swings, figure 4 swing ups, swing up and turns,
Swing up and turns over a bungee cord
HURDLERS: Stretch and leg swings
With hurdle against wall: 2 x 10 lead leg swings – each leg,
2 x 10 trail leg drills, 2 x 10 tap downs
HIGH JUMP: If time - 4:30 PM at Primrose Gym – with Coach Arnesen
10 x rim jumps, 3-5 x arch drills, 3 x 1 step jumps,
3 x 3 step jumps, 3 x 5 step jumps, 3 x full jumps
THROWERS: 1. Jog 3 laps on Primrose field,
2. MEDICINE BALL DRILLS: 2 x 10 chest pass, 2 x 10 overhead pass,
2 x front heaves, 2 x 10 lateral slam downs, 2 x 10 chest pass to a partner
from the ground, 5 x ½ of the gym with medicine ball, 5 x ½ length of
gym – jumps with ball.
3. AGILITY DRILL: 2 x 20 hip turns, 10 x wall push offs, 10 x wall punch
drills, 2 x 270 degree line drills, Snap backs from stairs,
2 x 10 “speedskaters” on both legs
4. THROWING DRILLS: 5 x wrist flips, 5 x kneeling chase outs – on 2
knees, 5 x standing chaseouts with heel elevated,
5 x ELEVATED standing chaseouts, 5 x ELEVATED powerthrows
WEIGHT ROOM FOR ALL THROWERS
2-3 sets of 8-10 reps
Incline bench press or chest press, front pulldowns on cable machine,
Dips, “jammers” on cable machine or with olympic bar, leg press or
power cleans or 5 x tire flips, dumbbell flys on bench, dumbbell pullovers
lying on bench. ABS – 2 x 20 lateral tapdowns with a medicine ball
TUESDAY, 11/27: Regular 2:45 PM practice,
Stretch, (Distance runners use ropes) Myrtle, planks, leg swings
Dynamic warmup
DISTANCE RUNNERS: Warmup10-20 minutes
6-8 x 800’s, 3 x 200 pickups
Warmdown
SPRINTERS: Warmup, HANDOFFS
REPEATS:
LONG SPRINTERS: 3-4 x 400,3-4 x 300, 3-4 x 200
SHORT SPRINTERS: 4 x 200, 4 x 150, 4 x 100
warmdown (some Field
Events)
THROWERS: Plyos/sprints, throwing drills, throwing day
HIGH JUMP: for some groups
WEDNESDAY, 11/28: Regular 2:45 PM practice,
Stretch, back, big 8, leg swings
DISTANCE RUNNERS: distance run, hills, injury prevention walks WEIGHT ROOM
SPRINTERS: Starts and distance run and FIELD EVENTS,
WEIGHT ROOM
THROWERS: Medicine ball drills, Hard throwing day – USE CIRCLE, WEIGHT ROOM
THURSDAY, 11/29: FREE POLE VAULT CLINIC AT THE ARMORY 3:30-6:30 PM
2:15 PM Van - ALL VAULTERS
Regular 2:45 PM practice,
Stretch / Distance runners use ropes
Pedestal,back, big 8, leg swings
DISTANCE RUNNERS: Warmup 10-20 minutes
24-30 threshold 200’s
Warmdown 10-20 minutes
SPRINTERS: Warmup 1mile, Handoffs,
Repeats: ladder
Short: 3-4 x 55, 100, 150, 200 – fast with 3-5 minutes rest
Long: 200-300-400-600-400-300-200 (75-80% effort with 3-4 minutes rest)
Warmdown 1 mile
THROWERS: sprints/plyos, drills, elevated series, use circle
FRIDAY, 11/30: Regular 2:45 PM practice,
Stretch , Myrtle, pedestal, big 8, leg swings
DISTANCE RUNNERS: distance run, hills, WEIGHT ROOM – some groups
Injury prevention walks
Some groups will do easy distance run for the meet
SPRINTERS: Starts/Handoffs, Distance Run and some FIELD EVENTS,
THROWERS: Plyos, drills, day before the meet throwing routine
SATURDAY, 12/1: The Big Chill Relays
At Yorktown High School - 9:30 AM
*** 8:00 AM BUS*** / ROSTER BY WEDNESDAY
This is an outdoor meet. All other meets will be indoors.
Most team members will compete.
A group distance runners will have practice at Somers at 9:30 AM.
Some distance runners will compete at the meet.
Monday, November 19, 2012
XC TEAM DINNER / MEET THE COACHES NIGHT CONFLICT - has been resolved
The Cross Country End of Season Dinner is tomorrow - Monday, 11/19 in the old cafeteria at 6:30 PM.
We are hoping that all Cross Country team members and parents are planning to attend.
ALSO ON MONDAY - IS THE WINTER SEASON "MEET THE COACHES NIGHT" which is mandatory for all winter season team member's parents. Meet the Coaches Night is at 7 PM in the new gym.
PARENTS OF WINTER TRACK TEAM MEMBERS (not on Cross Country) should attend the Meet the Coaches night. Our athletic director, Roman Catalino will present some information on the athletic program and then Coach John Vegliante will present information for the team when each team breaks into their team groups. The emergency medical card will be gioven to each parent at the meeting to fill out. Once that card is filled out, that team member is fully cleared for the season.
AT THE CROSS COUNTRY TEAM DINNER:
We will have our Winter Team packets and will also have the emergency cards for the winter season.We will briefly present some Winter Track information before we start our XC awards.
The Cross Country End of Season Dinner is tomorrow - Monday, 11/19 in the old cafeteria at 6:30 PM.
We are hoping that all Cross Country team members and parents are planning to attend.
ALSO ON MONDAY - IS THE WINTER SEASON "MEET THE COACHES NIGHT" which is mandatory for all winter season team member's parents. Meet the Coaches Night is at 7 PM in the new gym.
PARENTS OF WINTER TRACK TEAM MEMBERS (not on Cross Country) should attend the Meet the Coaches night. Our athletic director, Roman Catalino will present some information on the athletic program and then Coach John Vegliante will present information for the team when each team breaks into their team groups. The emergency medical card will be gioven to each parent at the meeting to fill out. Once that card is filled out, that team member is fully cleared for the season.
AT THE CROSS COUNTRY TEAM DINNER:
We will have our Winter Team packets and will also have the emergency cards for the winter season.We will briefly present some Winter Track information before we start our XC awards.
Thursday, November 15, 2012
Winter Track
ALL PERMISSION FORMS, AND THE NEW CONCUSSION NOTE, MUST BE SIGNED AND RETURNED ASAP.
Everyone must attend practice, but not everyone can participate in a full practice until alll forms are turned in.
Everyone must attend practice, but not everyone can participate in a full practice until alll forms are turned in.
The team awards dinner for Cross Country is Monday, November 19. Please respond ASAP to Julie Gorecki. The information is attached.
ALL CROSS COUNTRY TEAM MEMBERS SHOULD ATTEND. All team members will receive our championship T-shirts. All freshman team members are especially encouraged to come to the awards dinner. PARENTS ARE ENCOURAGED TO COME!!
ALL CROSS COUNTRY TEAM MEMBERS SHOULD ATTEND. All team members will receive our championship T-shirts. All freshman team members are especially encouraged to come to the awards dinner. PARENTS ARE ENCOURAGED TO COME!!
Thursday, November 8, 2012
Congrats to Justin Zorn on
qualifying for the State Meet. Justin placed 7th overall and qualified as the 4th individual with a season best time of 17:05 on the Bowdoin Park course.
The State Meet will take place in Buffalo this weekend.
The team placed 4th with a season best team time average of 18:18 at Bowdoin.
Matt Maliniak posted a personal best time of 18:01 - a PR by 30 seconds. Mike Polvere also posted a personal best time of 18:18.
Wednesday, November 7, 2012
Monday, November 5, 2012
SCHOOL IS NOW OPEN MONDAY, 11/5 -
REGULAR 2:45 PM PRACTICE AT PRIMROSE
SCHOOL GYM.
REGULAR 2:45 PM PRACTICE AT PRIMROSE
SCHOOL GYM.
Top 10-12 team members are all expected to be at practice. Fall track and anyone else who wants to come to stay ready for the Winter season is invited.
SECTIONAL CHAMPIONSHIP MEET ON TUESDAY, 11/6. 9:30 AM BUS
SECTIONAL CHAMPIONSHIP MEET ON TUESDAY, 11/6. 9:30 AM BUS
THE MEET WILL STILL BE AT BOWDOIN PARK AND THE TIME SCHEDULE WILL BE AS FOLLOWS:
11:00 AM GIRLS CLASS D
11:30 AM BOYS CLASS D
12:00 PM GIRLS CLASS B
12:30 PM GIRLS CLASS C
1:00 PM BOYS CLASS B
1:30 PM GIRLS CLASS A
2:00 PM BOYS CLASS C
2:30 PM BOYS CLASS A
THERE WILL BE NO JV RACES!!
| SOMERS IS CLASS B. REMINDER - only the varsity top 7 are running, now that the meet has been rescheduled. |
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