Second Sole

Avon Lake Runners:

Second Sole has been very supportive of our program, other programs in the Cleveland area, and many individuals within our running community for a long time. We would like to do what we can to help them weather this storm. Currently, they cannot have customers in the store but are still offering ways to get running supplies to people. We encourage you to take advantage of these options if you need shoes, clothing, etc. Buying gift certificates to give to family and friends will also go a long way. Here are some options:

1. Call 440-895-1311 for assistance, curbside pick-up, or free delivery
2. Send an email to bill@2ndsole.com with questions and orders
3. Search on Facebook for '2nd Sole-Lakewood, OH'

They are also now offering a virtual shoe fit on their website: http://www.2ndsole.com/virtual-shoe-fit.html

Avon Lake vs. Avon Concussion Baseline Testing

Hey Guys:

First, I hope everyone is healthy and staying safe during this difficult time. I also want to reach out to you to let you know that Avon Lake High School is competing against Avon High School to see which school can complete the most concussion baseline tests by Friday, May 1st. This challenge is extended to all 8th graders who need to complete this online test as they enter high school in the fall (it is not intended for 7th graders), so if you have younger siblings in 8th grade, they can participate as well. Even though we cannot physically compete against them right now, we still have the opportunity to capture a win by beating them in this challenge. The losing athletic training staff must have their picture taken in the other school's football jersey.

Here's the link with instructions for testing: ImPACT Online Instructions

Stay safe and healthy, and hope to see you all some time in the summer as we gear up for the fall sports season!

Coach Rocco

ALHS Appreciation Take-Out All Day Long

Hillsdale College Nike Track & Field Camp

I just got an email from Hillsdale College about their 2020 NIKE Running Camp this summer. I'm not sure of the status of the camp due to the current coronavirus pandemic, but thought I'd pass the information along should you be interested.

Track & Field- https://www.ussportscamps.com/running/nike/nike-track-field-camp-hillsdale-college
Cross Country- https://www.ussportscamps.com/running/nike/nike-cross-country-camp-hillsdale-college

Here's some information about the camp:

NIKE TRACK & FIELD CAMPS
HILLSDALE COLLEGE
Directed by Andrew Towne, Head Track & Field & Cross Country Coach 
Jessica Bridenthal, Assistant Track & Field Coach, at Hillsdale College, and their top-notch staff.

• 2020 CAMP DATES: JUNE 24-27, JULY 8-11 & July 12-15
• ALL SKILLS: Co-ed | Ages 12-18
• PRICES: Overnight: $575 | Extended Day: $465

From June 24 to June 27th, July 10th to July 13th, or  July 14th to 17th... you'll receive:

• Access to one of the Most-Popular NIKE Track & Field/Cross Country Camps in the US on the beautiful Hillsdale College campus
• Access to Olympic-Caliber Training Facilities- including track surfaces that appeared at the 2016, 2012, 2004 and the 2000 Olympic Games
• State-of-the-Art, Personalized Training from NCAA Div. I, II, and III coaches with a camper-to-coach ratio of less than 10:1
• Detailed Video Analysis
• Fresh Daily Meals in the Grewcock Student Center
• Nike T-Shirt

Alternate Workouts: Weeks of April 13, 20th, and 27th

Hey Guys:

I hope everyone's doing well and that your families are healthy and safe.

I know we're all doing this for the greater good and we have to look out for one another. That is our first priority. With that said, as long as it is healthy and prudent to do so, I'd really...really...really like to get this season going. I'm ready to go. I hope you are too.

Right now we still don't know what the future holds, and whether or not we'll be back in school. However, the OHSAA has a contingency plan for our season, should we return to school in May. The SWC Athletic Directors are meeting today to discuss a potential competition schedule to align with the tournament schedule already outlined by the OHSAA. So, we still have to operate under the assumption that we WILL have a season. Until we're told 'no' we need to progress like our season is starting the first week of May. 

With that said, it's important to continue your training for both yourself and your team. Please be advised that you should complete these workouts on your own, away from large groups.

Coach Johnson has already sent texts out with alternate workouts. If you guys have any questions, please reach out to him.

Coach Juergens would like the distance team to complete his workouts from the first three weeks of quarantine (listed on a previous post).

As for the sprinters, it's tough to follow the workouts I previously listed (as the track is closed). So I reached out to Coach Gardner, who compiled a list of possible workouts for sprinters/jumpers to do on alternate surfaces, I'm including a link to the workouts below. Any hill workouts can be done at the metro-parks. 

Hope to see you guys soon. If you have any questions, let me know!

https://docs.google.com/document/d/12c7fF66iGUPWiMnmotjru_fuQ4Uo3SU2n41H73v18nY/edit?ts=5e8e2255

Alternate Distance Workouts

Alternate Thrower Workouts

Throwers, if you have access to weight training, continue the lifting program that I gave to you at the beginning of March. 

1. Lower the reps in the clean/snatch to 3-4 and increase the weight by 5-10 lbs.
2. Lower the reps in the squats (front/back) to 5-6 and increase the weight by 10-15 lbs.
3. Lower the reps in the bench/jerk to 5-6 and increase the weight by 5-10 lbs.
4. Change jumping lunges to step ups on a box (shin high) reps and sets stay the same
5. Change barbell row to upright row, reps and sets stay the same (Pull a barbell up to the under side of your chin)
6. Core and auxiliary upper body lifts stay the same.

 

If you can get out on your own to throw, please focus on the technical cues we have developed over the past few weeks. I would split the days of throwing into 2 and 2 (shot and discus)

 

Finally, please work on drills for 20-30 min a day.  Drill work can be done anywhere.

Alternate Sprinter Workouts

While we don't know the future of our spring sports season, we have to operate under our current directives from the OHSAA. As such, we are moving forward as though our season will resume after this three-week break. In that time, it's important to continue your training for both yourself and your team. Please be advised that you should complete these workouts on your own, away from large groups.

These workouts are listed in 'meters' and 'yards', but if you aren't on a track try to simulate something very similar to these workouts wherever you are (road run, trail run, treadmill as best you can...try to estimate your distances provided below). If you can't get a workout in because of your schedule, substitute your rest day with a previous/future workout listed.

Form Drills (20 yards out and back):

• A-March (bounding motion)
• A-Skip (quick-twitch, make these quick, fast motions)
• Bull Kicks (toes up, strike the turf at mid-sole)
• B-Skips (quick-twitch)
• High Knee Pull-ups (pull knees all the way up to chest)
• High Knees
• Backwards High Knees
• Butt Kicks
• Walking Toe Touch (STRETCH OUT during this drill)
• Backwards Running
• Toy Soldiers
• Lunges (High Knee, hold the high knee, then lunge...back knee should almost touch the turf...then repeat immediately with the next step)
• Reverse Lunges (forget form, just REACH BACK as far as you can)
• Quick Fire Right (fire your right leg QUICKLY every third step)
• Quick Fire Left (same as above, with left leg)
• Karaoke Left
• Karaoke Right
• Sideways Lunges
• Skip for Height
• Accelerators (stand at goal line, fall forward into a sprint for 20 yards)
• Right Foot Hops
• Left Foot Hops
• Bounding Hops, both feet

Monday, March 16th

• Dynamic Warm-up
• Form Drills
• Stadium Steps:
• 2 x One-foot, One-step
• 1 x Pitter Patter (right foot, left foot on same step)
• 1 x Pitter Patter (left foot, right foot on same step)
• 2 x Lunge up
• 1 x Sideways Lunge
• 1 x Sideways Lunge (opposite side)
• 2 x Backwards (start slowly, increasing speed as quickly as you are able)
• 2 x Sprint to top of stands
• Stretch

Tuesday, March 17th

• Dynamic Warm-up
• Form Drills
• 6 x 100 yard Stride-Outs (75% max speed, concentrate on form and relax your muscles)
• Stretch

Wednesday, March 18th

• Dynamic Warm-up
• Form Drills
• 6 x In-Outs: 
• Jog 100 meters on straightaway
• Sprint 100 meters on curve, bringing right arm to sternum, leaning in to left
• Use the jog as your recovery, then explode into a sprint on the curve
• Stretch

Thursday, March 19th

• Dynamic Warm-up
• Form Drills
• 3 x 30 yards at 75% pace
• Focus on form
• Opposite knee, opposite arm
• Shoulders up, stay loose, drive elbows back
• Proper breathing and foot strike at mid-sole


3 x 30 yards at 90% pace
2 x 150 meters at 90% pace
2 x 100 meters at 90% pace
2 x 50 yards at 90% pace
Stretch

Friday, March 20th

• Dynamic Warm-up
• Form Drills
• 10 x Accelerations (build up first 50 yards, sprint next 50 yards)
• Stretch

Saturday, March 21st
Hillwork at Emerald Necklace Marina (or a comparable hill)

• 5 minute jog warm-up
• 2 x Jog Hill (50% pace)
• 2 x Jog halfway (50% pace)/Stride-out halfway (75% pace)
• 2 x Strideout Hill (75% pace)
• 5 minute cool-down
• Stretch

If you can't make it to hill work, do 6-7 Miracle Miles

Sunday, March 22nd

• Stretch
• Rest

Monday, March 23rd

• Dynamic Warm-up
• Form Drills
• 6 x Centrons:
• 250 jog
• 150 sprint
• Stretch

Tuesday, March 24th

• Dynamic Warm-up
• Form Drills
• 4 x 400 meters (Jog, Stride-out, Sprint, Walk)
• 8 x 50 yard Reverse Accelerations (sprint 50 yards, then decelerate the following 50 yards)
• Stretch

Wednesday, March 25th

• Dynamic Warm-up
• Form Drills
• 2 x 150 meters (90% capacity with 60 second recovery between sets)
• 3 x 200 meters (#1 at 30 seconds, #2 at 28 seconds, #3 SPRINT...90 second recovery between sets)
• Stretch

Thursday, March 26th

• Dynamic Warm-up
• Form Drills
• 3 x 30 yards at 50% pace
• Focus on form
• Opposite knee, opposite arm
• Shoulders up, stay loose, drive elbows back
• Proper breathing and foot strike at mid-sole


3 x 30 yards at 75% pace
2 x 150 meters at 75% pace
2 x 100 meters at 75% pace
2 x 50 yards at 75% pace
Stretch

Friday, March 27th

• Stretch
• Rest

Saturday, March 28th

Hillwork at Emerald Necklace Marina (or a comparable hill)

• Set up cones/markers every 30 meters
• 4 x Fartleks (alternate jog/sprint between markers)
• 1 x Sprint Hill

If you can't make it to hill work, do 7-8 Miracle Miles

Sunday, March 29th

• Stretch
• Rest

Monday, March 30th

• Dynamic Warm-up
• Form Drills
• Stadium Steps:
• 2 x One-foot, One-step
• 1 x Pitter Patter (right foot, left foot on same step)
• 1 x Pitter Patter (left foot, right foot on same step)
• 2 x Lunge up
• 1 x Sideways Lunge
• 1 x Sideways Lunge (opposite side)
• 2 x Backwards (start slowly, increasing speed as quickly as you are able)
• 2 x Sprint to top of stands
• Stretch

Tuesday, March 31st

• Dynamic Warm-Up
• Form Drills
• 10 x 100 yards at 75% pace
• Stretch

Wednesday, April 1st

• Dynamic Warm-Up
• Form Drills
• 2 x Canadians:
• This is what one 'Canadian' is:
• 1 x 150 meter at 75-85% speed
• 6 x 60 meter at 90-95% speed
• 1 x 150 meter at 75-85% speed
• 10 minute rest (stretch)
• Stretch

Thursday, April 2nd

• Dynamic Warm-Up
• Form-Drills
• 3 x 30 yards at 50% pace
• Focus on form
• Opposite knee, opposite arm
• Shoulders up, stay loose, drive elbows back
• Proper breathing and foot strike at mid-sole


3 x 30 yards at 75% pace
2 x 200 meters at 50% pace
2 x 200 meters at 75% pace
2 x 100 meters at 50% pace
1 x 100 yards at 50% pace
1 x 100 yard Sprint
Stretch

Friday, April 3rd

• Stretch
• Rest

Saturday, April 4th

Hillwork at Emerald Necklace Marina (or a comparable hill)

• Set up cones/markers every 30 meters
• 5 x Fartleks (alternate jog/sprint between markers)
• 1 x Sprint Hill

If you can't make it to hill work, do 7-8 Miracle Miles

Sunday, April 5th 

• Stretch
• Rest

Three-week Postponement of Season

Coach Arra and I received an email late Friday from the OHSAA outlining a NO-CONTACT, NO-COMMUNICATION period starting tomorrow, Tuesday, March 17th and which will conclude on Sunday, April 5th. This includes all types of communication regarding our season--electronic communication is also prohibited.

I will be posting voluntary workouts for sprinters/jumpers to do during this time apart from the team. Distance runners should check with Coach Juergens and throwers should check in with Coach Johnson. Remember that event coaches cannot communicate during this three-week period either.

Unfortunately, the Avon Lake Invitational has been canceled for this season. We will find out from Governor DeWine and the OHSAA about the continuation of the rest of our season.

With that, as of this writing, we are planning as though our season will continue after this three-week hiatus. T3 is planning to offer workouts and is going to try to open its facility (they hope to limit the number of entrants to 100 or less). Here is information sent to us regarding T3's plan going forward:

• T3 Performance will send out workout programs via PDF and through their training app VICI. These programs will run for the next three weeks.
• They will also be utilizing an additional application called TEAM REACH. Athletes can download this free application on their phone. It will allow team-specific communication and athletes will be able to see PDF workouts, and will have the capacity to upload videos and pictures. The TEAM REACH code for Avon Lake Boys' Track & Field is ALBT.
• T3 is currently determining the possibility for each team at Avon Lake to come in and train at T3 Performance. All inside and outside facilities associated with Avon Lake City Schools is off-limits during this time.

We are hopeful that, after the three-week period is over, we can resume as a spring sport. However, we are mindful that the steps we are taking now will serve the common good during this difficult time. We have a strong Track & Field team--we are aware of who we are and what we can be this season. I wish I was addressing you guys under different circumstances. Hope to see everyone soon. Stay healthy and safe, I'll be in touch with the sprinters later today!

Track & Field Parent Meeting

I apologize for the lateness of this post, but Coach Arra and I just found out this morning that there is a Spring Sports Parent Meeting tomorrow, Thursday, March 5th at the PAC at 7 p.m.

If this is your athlete's first sport of the school year, you should be in attendance at 7 p.m. to receive information from Athletic Director Brent Schremp, the Avon Lake Boosters Club, and the athletic training staff. If this isn't your first sport this year, you can arrive around 7:20 p.m. for the track-specific meeting. We usually meet in the PAC, but we'll let you know if that changes. 

If you can't make the meeting--don't worry! I will send out all pertinent information over the weekend (schedule, expectations, attendance policy, etc.). We will also review this with our team at practice Monday. 

Any questions, please let me know!

Shoremen Pre-season Information

Mandatory Practice Information

The first official day of mandatory practice is Monday, February 24, 2020.

• We will meet briefly as a team at 3:15 p.m. before practice begins for announcements and attendance on the west end of the football field. Please be ready to go by this time every day.
• The boys' locker room is underneath the stadium on the west side of the home stands. Private restrooms are available under the stadium as well. Please bring a lock for your locker! The coaching staff is not responsible for any lost/stolen items! 
• Please bring clothes suitable for both practice outside and inside. Be prepared to be outside every day (we'll almost always be outside).
• Practice will end between 4:15 - 4:45 p.m. (depending on your event). We may end practice earlier the first couple weeks of the season.
• Throwers: your practice times will be different! Coach Johnson will let you know where to be on certain days/times. We would like you to attend our weekly team meetings on Tuesdays at 3:15 p.m. as much as possible for announcements and team acknowledgments.
• Pole-Vaulters: you are also sprinters/jumpers, so you are expected to be at team meetings daily and participate in sprinter/jumper workouts unless notified by Coach Rocco. Occasionally, workouts will be modified to accommodate the more time this particular event takes to train and master. Check in with Coach Rocco about modified practices.
• The only athletes excused from practice are those who continue to compete in winter sports for Avon Lake High School. 

Paperwork Information

• If you haven't already done so, you can sign up for this season at the link here: TRACK & FIELD SIGN-UPS. All athletes will be required to have a Sports Physical and an Emergency Medical Form on file in the Athletic Department office PRIOR to being allowed to participate in practice.
• If, on the first day of practice, you do NOT have a physical form filled out, you will have to report to your event coach, get an alternative workout to do on your own, and then complete your workout outside of the ALHS Track. If you do not have required paperwork, you are still expected to be at the team meeting and to report to Coach Rocco and your event coach. You are still a member of the team.
• Once you have your forms filled out and turned in you will be permitted to practice with the team.
• Along with the Emergency Medical Form and Physical Form, your parent/guardian must also digitally acknowledge that he or she has read and understands the ALHS Athletic Code, eligibility requirements, and concussion protocol. This can be done online--along with finding a printable copy of the physical form--at the link HERE.

REMIND Information

• Be sure to follow the coaching staff on REMIND. We will send mass texts on an almost-daily basis regarding workouts, meet reminders, and other track-related items. I usually send texts about Saturday hill work days, links to this blog site, team line-ups, upcoming meet information, and general information regarding the boys' team. 
• ATHLETES JOIN THIS GROUP: text @altrack20 to the phone number 81010.
• PARENTS JOIN THIS GROUP: text @trackfam20 to the phone number 81010.
• If you would like to remove yourself from REMIND, reply LEAVE @altrack20 to the latest text message. Or, go to REMIND.COM, click on the group you want to leave, click on SETTINGS, and at the bottom in red is LEAVE THIS CLASS.