Cornwall Green Dragon Relays

HI ALL! here is our meet Roster for the Green Dragon Relays! Remember Fros/Soph Bus is at 6:45 don't be late! Varsity Javelin also needs to be on that bus has well! Varsity Bus is at 9:45 YOU CANNOT BE LATE FOR THAT BUS WE WILL BE LEAVING THE HS AT 10AM! 

 

                      CORNWALL GREEN DRAGON RELAYS

                                           Saturday, April 13, 2013

                                          At Cornwall High School

                     ***  6:45 AM BUS  - Frosh/Soph  -  9:00 AM Start  ***

                   Varsity Javelin also goes on 6:45 AM Bus / 9:00 AM Start

                  ***  9:45 AM BUS  - Varsity  -  12:30 PM Approx. Start ***  

VARSITY BUS  -  YOU MUST ARRIVE BY 9:45 AM TO LEAVE BY 10 AM.

WE MUST LEAVE BY 10 AM SHARP.  WE CANNOT WAIT AS THE MEET MAY (and often has) START BEFORE 12:30 PM         

AWARDS:   Medals to top 6 places in Varsity events and in Frosh/Soph events

                     Team Trophies to the top three teams in Varsity and Frosh/Soph events

SCORING:     10-8-6-4-2-1 Points

                        

2 RELAY TEAMS ALLOWED PER TEAM / 4 EVENTS PER ATHLETE

Only 1 relay team per school in the Varsity and JV pole vault relays

3 athletes per team in the Varsity and JV steeplechase

(   )  =  tentatively scheduled or alternate  / GIRLS, THEN BOYS ORDER OF EVENTS

FROSH/SOPH EVENTS  - 9:00 AM

1.F/S Distance Medley Relay:    A. 1200-  ALEX COURT______________________________

400- WILL WALSH_____________________ 800- JOHN GORMAN_____________________

(800- AARON FELDMAN)______________________________________________________

1600-  TOM WRAY__________________________________________________________

Team Time and Place____________________________________________________________

2.  F/S 4 x 100 Meter Relay:   A.  MATT PONTBRIAND_____________________________

CHARLIE PARK_________________________  MARCUS GRIFFITH___________________

TOM KOO____________________________  (CASEY LUX)___________________________

Team Time and Place____________________________________________________________

3.   F/S Sprint Medley Relay:  

A .  400-  STEPHEN HERBERT__________________________________________________              

200-  MARCUS GRIFFITH___________________   200-  CASEY LUX__________________

(200- MATT PONTBRIAND)__________________________

800-  ALEX WORSLEY_________________________________________________________

Team Time and Place____________________________________________________________

B.   400-  DAVE VARGAS________________  200- MATT PONTBRIAND_______________

(TOM KOO)____________________________

200- JAROD PETERSON__________________  800- MIKE EMANUELE_________________

Team Time and Place____________________________________________________________

4.   F/S  4 x 800 Meter Relay:   

A.  JACK SULLIVAN______________________  MATT SAN JOSE_____________________

ANDREW GUERCI_______________________ AARON FELDMAN____________________

(JOHN GORMAN)_______________________

 Team Time and Place__________________________________________________________

B.  MIKE EMANUELE________________________  ADAM SHELBY___________________

JASON BROOKS_______________________ CHRISTIAN WEINSCHENK_______________

ZBYNEK GOLD__________________________  JERRAY CHANG_____________________

Team Time and Place___________________________________________________________

5.  4 x 400 Meter Relay:  A. JOHN GORMAN_______________________________________

WILL WALSH__________________________  MARCUS GRIFFITH____________________

ALEX WORSLEY_______________________________

Team Time and Place____________________________________________________________

B.  JACK SULLIVAN____________________  MATT SAN JOSE_______________________

ALEX COURT__________________________  MIKE EMANUELE_____________________

JERRAY CHANG________________________  ADAM SHELBY_______________________

Team Time and Place____________________________________________________________

6.   F/S  3  x  110 Shuttle Hurdle Relay:     

7.  F/S  2000 Meter Steeplechase:

    STEPHEN HERBERT____________________________________________________

FIELD EVENTS  - 9:00 AM START

2  MAY COMPETE / 2 SCORE   -  3 ATTEMPTS  - NO FINALS

VARSITY Javelin Throw Relay:    

1. JOSH PRYWES______________________   ZACH BERKOWITZ________________

     Team Distance and Place___________________________________________________

B.  CHRIS CORTESE______________________  BRETT ROZELL______________________

     Team Distance and Place______________________________________________________

F/S Shot Put Relay:      9:00 AM

A. PETER FERRETTI________________________ CHARLIE PARK____________________

    Team Distance and Place_______________________________________________________

B.  JOE MARRA______________________  JOHN LOMBARDI________________________

     Team Distance and Place______________________________________________________

F/S Long Jump Relay:    9:00 AM

1. ALEX WORSLEY_________________________  CASEY LUX___________________

(MATT PONTBRIAND)____________________________    

Team Distance and Place_________________________________________________________

B.  MARCUS GRIFFITH_____________________ TOM KOO__________________________

     Team Distance and Place______________________________________________________

F/S  Pole Vault Relay:     Girls and Boys jump together / 6 Jump Rule

1.  ADAM  SHELBY_________________ CHRISTIAN WEINSCHENK______________

(ZBYNEK GOLD)__________________________

Team Height and Place___________________________________________________

F/S  Triple Jump Relay:   

1.  TOM KOO_________________________  AARON FELDMAN__________________

Team Distance  and Place___________________________________________________

F/S Discus Throw Relay:     

1. CHARLIE PARK_____________________  PETER FERRETTI___________________

            Team Distance and Place___________________________________________________

2. JOHN LOMBARDI______________________  CHARLIE PARK__________________

Team Distance and Place__________________________________________________

F/S  High Jump Relay:         

1. CASEY LUX_____________________ TOM KOO_________________________

     MATT PONTBRIAND____________________________          

 Team Distance and Place___________________________________________________

VARSITY EVENTS – 10:15 AM BUS / 12:30 PM START

Boys, then Girls Order of Events

1.Varsity 3 x 110 Shuttle Hurdle Relay:    After Frosh/Soph Shuttle Hurdle Relay

    MATT MICHAUD______________________ JOE ANTONELLI______________________

   ALEX MATTOS________________________  (MATT PONTBRIAND)________________

    Team Time and Place__________________________________________________________

2.  Varsity 2000 Meter Steeplechase:    After Frosh/Soph Steeplechase & Girls Varsity

MIKE MALONEY______________________________________________________________

3.   Varsity 4 x 100 Meter Relay:  A.  JAMES MARINIER_____________________________

LEE GRIECO________________________ MIKE MARTELLO_________________________

MATT MICHAUD______________________ (RYAN KORN)__________________________

Team Time and Place____________________________________________________________

4.    Varsity Distance Medley Relay:  

A  1200-  MIKE POLVERE_______________________________________________________

400- RUDY LEPE_______________________ 800- JOE LAROCCA_____________________

1600- JUSTIN ZORN____________________________________________________________

Team Time and Place____________________________________________________________

2. 1200-  LIAM HEINE_____________________________________________________

(JESSE RINALDI / DAN CARLETON)____________________________________________

400-  DAN HARWOOD______________________    800-  ALEX GRAAP________________

1600-  MATT MALINIAK_______________________________________________________

5.   Varsity 3 x 400 Intermediate Hurdle Relay:  A.  MIKE MALONEY__________________

JOE ANTONELLI_______________________  SPENCER DAVIS_______________________

(ALEX MATTOS)_________________________

Team Time and Place____________________________________________________________

6.   Varsity 4 x 800 Meter Relay:   MAY CREATE A TEAM

Team Time and Place____________________________________________________________

7.   Varsity Sprint Medley Relay:  4 x 800 OR SPRINT MEDLEY

A. 400-  NICK SCHLEISSMANN_______________   200- SPENCER DAVIS_____________

200- MATT MICHAUD/ALEX GRAAP____________________________________________  

800- DAN CARLETON / LIAM HEINE_____________________________________________

Team Time and Place__________________________________________________________

B.400- LEE GRIECO______________________   200- MIKE MARTELLO_______________

200- RYAN KORN / DAN HARWOOD_____________________________________________

800- JACK BERESFORD / MIKE MALONEY______________________________________

8.   Varsity 4 x 400 Meter Relay:  

A.   MIKE POLVERE__________________________ JUSTIN ZORN____________________

      ALEX MATTOS______________________  RUDY LEPE__________________________

      NICK SCHLEISSMANN_____________________

      Team Time and Place_________________________________________________________

B.ALEX GRAAP_________________________ DAN HARWOOD______________________

LIAM HEINE___________________________  JOE LAROCCA________________________

SPENCER DAVIS________________________  NICK SCHLEISSMANN________________

Team Time and Place____________________________________________________________

VARSITY FIELD EVENTS – 3 attempts – no finals   -  2 PERSON TEAMS

Shot Put:   12:30 PM Approx.

1. MIKE MARRA_______________________  JOSH PRYWES_____________________

Team Distance and Place___________________________________________________

2. BRETT ROZELL_________________  BRENDAN O’DONOGHUE_______________

(NOAH BRENNER)_____________________

Team Distance and Place___________________________________________________

Long Jump Relay:    approx.. 12:30 PM   

1. MATT MICHAUD_____________________ (JAMES MARINIER)________________   

Team Distance and Place________________________________________________

High Jump Relay:    approx. 12:30 PM

1. ALEX MATTOS_______________________  RYAN KORN______________________                 

Team Distance and Place________________________________________________

Pole Vault Relay:      Boys and Girls Together?    6 jump rule – Only 1 team per school

1.  JAMES MARINIER___________________ MIKE MARTELLO__________________

(CHRIS CORTESE)_____________________

Team Height and Place__________________________________________________

Discus Throw Relay:  AFTER GIRLS

1.  JOSH PRYWES_______________________ MIKE MARRA_____________________

  Team Distance and Place__________________________________________________

2.  NOAH BRENNER________________ BRENDAN O’DONOGHUE_______________

(BRETT ROZELL)_____________________

 Team Distance and Place__________________________________________________   

Triple Jump Relay:   AFTER GIRLS

1. ZACH HANDSZER__________________________  ALEX MATTOS____________________

(JAMES MARINIER)__________________________

Team Time and Place_____________________________________________________________

Week of 04/08-04/14

WEEKLY WORKOUT SCHEDULE:

We will be meeting at the track at 2:45 PM.  In case of rain, we will meet at

Primrose School Gym.

MONDAY,  4/8:           Regular 2:45 PM practice

             Meet at the track at 2:45 PM.  The entire team will jog 1 mile together

                                  Stretch, Mytrle, Planks, Leg Swings

             TEAM MEETING ABOUT THE QUAD MEET ON TUESDAY

DISTANCE RUNNERS:    30-40 minutes,  4-6 x 60 meter strides

                                          

SPRINTERS:   Warmup 1 mile,   4-6 x 100 meter accelerations

                         Starts, handoffs

                         FIELD EVENTS

                         Warmdown 1 mile

HURDLERS:    110s:   3 x starts over 1 hurdle,  2 x 3 hurdles

                          400s:   3 x the first two hurdles

VAULTERS:    10 x plant drills, 10 x rock backs, Take steps

                         3-5 x swing drills, 5 x full vaults

LONG JUMP

TRIPLE JUMP:    Jumps from plyo box onto high jump pits

                             3-5 for height,  3-5 for distance

                             3-5 x popups/ sit drills, run back steps,

                             2-3 x run-throughs, 2-3 x full jumps

HIGH JUMP:    10 x net jumps or goal post jumps

                         3-5 x arch drills,  3-5 x jumps from plyo box

                         Take steps,  3-5 x full jumps

THROWERS:    jog 2 laps on track,  4  x 4 plyos

                          5 X 40 meter sprints

                          5 x dry powers and 5 x dry full throws for shot put

                          and discus

                          AT TRACK IN GROUPS OF 5-8 IN STATIONS

• One group will do 5 powers and 5 full throws for discus
• 2nd group will do javelin drills into hill

3 arc drills, 3 stabs, 3 x 1 step, 3 x 3 steps, some will do full approach

• 3rd group will do 3-5 hammer powers, 3-5 x full hammer throws
• 4th group will do 3 x elevated shot powers,  3-5 x shot powers, 3-5 x shot put throws  

LIMITED NUMBER OF THROWS TODAY   

TUESDAY, 4/9:       QUADRANGULAR MEET AT SOMERS

                                 Somers vs. John Jay-CR, North Salem, and JFK

                                (Separate dual meet scoring against each team)   

         ENTIRE TEAM WILL MEET ON THE TRACK AT 2:45PM

         (The meet will start at 4:15 PM)

         EVERYONE WILL COMPETE IN THIS MEET.

         Roster will be e-mailed Monday evening.

  

WEDNESDAY,  4/10:    Regular 2:45 PM practice

             Meet at the track at 2:45 PM.  The entire team will jog 1 mile together

                                  Stretch, Back, Planks, Big 8

Distance runs, strides, technique work and WEIGHT ROOM FOR ALL GROUPS

THURSDAY,  4/11:    2:45 PM at the High School Track Depending on the weather

                                   Jog  mile, Stretch,  Big 8, Planks, Leg Swings

REPEATS FOR SPRINTERS AND DISTANCE RUNNERS

Distance:  Mid:   4 x 400 cruise interval, 500 – quick, 8 x 200

                Long:  1 mile controlled, 4 x 400 interval/cruise interval,

                            (600?), 4 x 200

Sprinters:  Long:  3 x 400 controlled, 500 meters, 6-8 x 200

                 Short: 2 x 300, 3 x 55 fast, 3 sets of  3 x 150s (slow-med-fast)

LIGHT WEIGHT ROOM FOR MOST GROUPS

FRIDAY,  4/12:       NO SCHOOL – STAFF DEVELOPMENT DAY

                                PRACTICE AT 11 AM  -  EVERYONE IS EXPECTED TO ATTEND

                                MEET AT THE HIGH SCHOOL TRACK    

                                Jog  mile, Stretch,  Back, Leg Swings

Distance runs,  field events, hurdles, starts and handoffs – day before the meet routine.

SATURDAY, 4/13:       GREEN DRAGON  - CORNWALL RELAYS

                             At Cornwall High School

    Frosh/Soph Relays and Events - 6:30 AM BUS / 9:00 AM START

   (Varsity Javelin will go on early bus - Javelin starts at 9:00 AM)

    Varsity Relays and Events  -  9:45 AM BUS / 12:30 PM START

   MOST TEAM MEMBERS WILL COMPETE, ROSTER BY WEDNESDAY

The first bus leave the meet at approximately 1:15 PM be back at Somers at approximately 2:30 PM. The second bus will be home by 5:30 PM

SUNDAY,  4/13:     On your own: 30-60 Minutes easy run

                             Throwers, stretch, core,

                                                dry drills             

WEEK OF 04/08/-04/14 News and Notes

HI ALL! 

  

Our Physical Therapist at the Primrose School

is conducting a used shoe drive to raise funds to adopt her fourth child (fourth adopted child).  The shoes go primarily to Africa. Used running shoes and sneakers are the best. They should have some life in them, but used somewhat worn shoes are fine.
You can bring them to practice or drop them off the front office in each of the 4 school buildings.PARENTS - CLEAN UP YOUR CLOSETS. BRING US YOUR CHILD'S OLD RUNNING SHOES AND SNEAKERS!!

NO SCHOOL FRIDAY DUE TO STAFF DEVELOPMENT DAY.PRACTICE AT 11 AM.  MEET AT THE HIGH SCHOOL TRACK.  EVERYONE IS EXPECTED TO ATTEND.  WORK ON RIDES NOW.
TRACK SHEDS CLEAN UP ON FRIDAY 3-5 PM.
We are asking for help from parents at 3-5 PM (or so)
to help us clean out the 2 (maybe the third track shed).  It is important to have the sheds emptied and cleaned before our major meets that we host.  We will be cleaning and organizing and creating shelves (using crates and boards) for our shed at the track, our shed at Primrose, and hopefully do some work on the shed in the high school parking lot.
PLEASE LET ME KNOW IF YOU CAN HELP.

  SOMERS BOYS SPRING TRACK AND FIELD

                                          2013 MEET SCHEDULE

DAY /DATE               MEET NAME                        SITE             TIME           BUS

Wednesday, 3/27         Tusker Twilight                      Somers            4:15 PM    

Wednesday, 4/3           Hackley Tri-Meet                   Hackley           4:15PM       2:30PM

Saturday, 4/6               Pirate Relays                           Pearl River      8:30 AM     6:30 AM/10AM

                                    8:30AM Start for Frosh/Soph  / 12:00 Noon Start for Varsity

                                    

Tuesday, 4/9                Quad Meet                              Somers            4:30 PM  

                                     (North Salem, JFK, JJ-CR)

Saturday, 4/13             Green Dragon Relays             Cornwall          9:00 AM     6:45AM/10AM

                                     9:00AM Start for Frosh/Soph  /  12:30PM Start for Varsity                               

Friday,  4/19                New York Relays                  Icahn Stadium,     TBA            TBA

Saturday, 4/20                                                            NYC

Monday, 4/22               Dual Meet VS. JFK               Somers                4:15PM          

                                    

Friday,  4/26                 Penn Relays                           U Penn                 TBA            TBA

Saturday, 4/27              (Selected Varsity)                   

Thursday, 4/25             Beacon Steeplechase             Beacon                 4:00PM       TBA

                                     And Jumpfest

                                     (Steeple Only)

Saturday, 4/27              Mamaroneck Relays             Mamaroneck        9:30AM      7:45AM

                                    (JV and Varsity)

Monday, 4/29              League I-C Championships     Somers              4:15PM    

                                    

Friday, 5/3                   Somers Lions Club Invit.         Somers             4:15PM

Saturday, 5/4                                                                                         10:00AM

Friday, 5/10                 Loucks Games                         White Plains      TBA               TBA

Saturday, 5/11                               

Saturday, 5/11             SomersFest Invitational            Somers              9:00AM

Tuesday, 5/14              Hen Hud Decathalon                Hen Hud           4::15PM        2:15 PM

Wednesday, 5/15        and Pentathalon

Friday, 5/17                 JV County Meet                       Hen Hud            4:15PM         2:15PM

                                     (All team members who have not met the County Meet standards)

Saturday, 5/18             County Championships            Byram Hills       9:00AM        8:00AM                     

                                     Select Varsity

Friday, 5/24                Section I  - Class A Champs     Clarkstown So.   1:00PM       10:45AM

Wednesday, 5/29        Section I – Javelin/Hammer/     Hen Hud HS       5:00PM      3:00PM

                                    Racewalk

Thursday,  5/30           State Qualifying Meet              Arlington HS      5:00PM        2:30PM                    

Friday,  5/31               State Qualifying Meet               White Plains       5:00 PM       3:15PM                 

Sunday, 6/2                 Eastern States Champs             Iona Prep            9:30AM        7:30AM    

                                    (Select Varsity)

Monday, 6/4                 Last Chance Meet                  Somers              4:15 PM      

                                     (Frosh/Soph and Varsity)

Friday, 6/7                     NY State Champs                  Middletown       TBA               TBA

Saturday, 6/8                  Must Qualify

Friday-Sunday               New Balance National Champs   Greensboro, NC    TBA

6/14-6/16                       Must Qualify

NOT EVERYONE GOES TO LATE SEASON MEETS.

WEEKLY SCHEDULE AND MEET ROSTERS WILL BE OUT IN ADVANCE WITH A LIST OF WHO IS COMPETING.  Meet details and exact times will also be listed.

QUESTIONS TO:  COACH ROY ARNESEN:   cell: 845-416-8075  / email:  arnie1547@aol.com