Summer Weightlifting

Summer weightlifting will be starting tomorrow, Thursday, June 10th. Here are the details:

• Lifting will be Tuesdays & Thursdays from 9 - 10 a.m.
• We will meet at ALHS weight room
• T3 will be coordinating the lifting program

While this is voluntary, you are strongly encouraged to attend. If you're not in a fall sport and lifting with that sport, you should be with us.

Off-season training begins tomorrow, see you there!

Regional Prelims Information & WEDNESDAY AVON LAKE ROSTER

Here's information regarding the OHSAA Regional 2-Amherst Meet:

• Results from the District Meet can be found here: DISTRICT MEET RESULTS
• Wednesday Heat Sheets can be found here: WEDNESDAY HEAT SHEETS
• Wednesday's schedule can be found here: WEDNESDAY SCHEDULE
• First bus leaves at 1:00 p.m.
• Second bus leaves at 3:30 p.m.

Regional Meet AVON LAKE ROSTER:
1st Bus leaves at 1:00 p.m. (Early Dismissal is 12:45 p.m.)

2:30 p.m.

Long Jump
Ryan Kemer

Pole Vault
Quinn Kroneker

2nd Bus leaves at 3:30 p.m. 
110 Hurdles
Cole Patton

300 Hurdles
Cole Patton

Senior Night Photos

Parents:

If you'd like to order Senior Night Photos, you can do so here: SENIOR NIGHT PHOTOS

The site password is: AVONLAKEWP

Thanks!

SWC PRELIMS: AVON LAKE ROSTER

FIRST BUS LEAVES at 1 p.m.
ATHLETES WILL BE DISMISSED at 12:45 p.m.
Go to the locker rooms to change, then report to the bus

FIELD EVENTS
2:30 p.m.
Long Jump
Ryan Kemer
Wade Nelson

Pole Vault
Quinn Kroneker

Kent Butler

Discus
Seth Wimmer

Braeden Quigley

SECOND BUS LEAVES at 3:30 p.m. 
FINALS
5:00 p.m.
4x800 Relay
Matt Henry

Liam Noss

Jordan Matuszak

Matthew Kuban

PRELIMS
5:30 p.m.
110M Hurdles
Jon Brausch
Cole Patton

5:45 p.m.
100M Dash
Brady Starck

Ryan Kemer

5:55 p.m.
400M Dash
Anthony Meyers

Ben Tyson

6:15 p.m.
300M Hurdles
Cole Patton
Jon Brausch

6:30 p.m.
200M Dash
Wade Nelson
Brady Starck

Amherst, Avon, and Avon Lake Tri-Meet (at Amherst)

Hey Everyone:

First, here are a few things regarding the team:

• I've been updating athlete times/distances this weekend and I should be all caught up soon
• Athletes can access the Google Spreadsheet I sent out to school email a few weeks ago
• If there are any issues please let me know, I had student volunteers document times last Tuesday while we ran our home meet
• I'm posting last week's meet results on our school social media platforms, here's last Tuesday's results: https://avonlakesports.com/recap/boys-varsity-track-finishes-1st-place-at-senior-night-v-north-olmsted/
• We will post information regarding SWCs soon

Here's what's going on regarding tomorrow's tri-meet:

• SPRINTERS: Varsity athletes will stay in Avon Lake and work out with Coach Gardner while Junior Varsity athletes will attend the tri-meet
• DISTANCE RUNNERS: Varsity athletes will stay in Avon Lake and work out with Coach Juergens while Junior Varsity athletes will attend the tri-meet
• THROWERS: All athletes will attend the tri-meet (unless told otherwise by Coach D'Andrea), Coach D'Andrea will be at Amherst
• VAULTERS: All athletes will attend the tri-meet (unless told otherwise by Coach Smith), Coach Smith will be at Amherst
• All athletes attending the meet can leave with a parent, but ONLY with a parent
• Please notify me when you leave, I will be helping at the finish line with Coach Arra
• This will be the last meet for all JV athletes, thanks for a great season!

SWC JV Meet AVON LAKE ROSTER

Long Jump
Patrick Harayda

Owen Sears

Shot Put
Nathan Buck
Cooper Tyler
Tristan Smith
Landin Below

Discus
Nathan Buck
Lewis Gallagher
Cooper Tyler
Tristan Smith

Pole Vault
Kent Butler
Edward Shilliday
Micah Cabot
 
4x800 Relay
Cade Cracas
Andrew Lindner
Owen Sears
A.J. Wansack

110M Hurdles
Austin Olinger
Micah Cabot

100M Dash

Gavin Krock
Ian Gerhart
Nito Figueroa
Dave Girgis

4 x 200 Relay
Omar Kamhawi
Patrick Harayda
Connor King
Tim Ciocca

1600M Run
Paul Osborn
Colin Zakel
Ryan Morton
Jack Ballerini

4 x 100 Relay
Omar Kamhawi
Patrick Harayda
Connor King
Tim Ciocca

300M Hurdles
Austin Olinger
Micah Cabot

800M Run
Jack Fazio
Ryan Sisto
Colin Plunkett
Ethan Parsons

200M Dash
Joel Tassinari
Nick Hurd
Chase Jorgensen
Dylan Peace

3200M Run
Kevin Kotyk
Hayden Hodge

4x400 Relay
Paul Osborn
Cade Cracas
Owen Sears
Ian Streeter

Tiffin Campus

 

SPRINTERS: Meet Warm-Up Routine

 

Reminders Regarding Lorain County Invite

Hey Guys:

There are a few things to review prior to today's invitational, and a notice from the Athletic Director, Brent Schremp:

• Dress for the weather! Bring a hat, gloves, dress in layers.
• Eat a healthy and ample lunch. Food = Fuel! Also bring healthy snacks...bananas, crackers, whole grain bread & peanut butter, granola bars are a few examples...and bring water.
• Bring money for concessions...but don't eat that food until after your races.

The Athletic Director would like to emphasize our attendance policy. Students must attend 5 periods in a day to participate in an athletic competition that day. I'm including his reminder here:

C. SCHOOL ATTENDANCE ELIGIBILITY

1. Ohio law requires attendance each day that school is in session. Regular attendance and punctuality are necessary for academic success.

2. Student athletes must be in attendance for five (5) consecutive periods a day to be eligible to participate in athletic practice or interscholastic contests scheduled for that date (for policy purposes, split lunch period (i.e.4/5) is equal to one full period). The only exceptions to this policy are prior approved absences (i.e. funeral, appointment with doctor/dentist, driver’s examination, school-sponsored field trip, administrator’s discretion, etc.).

Avon Lake Preliminary Line-up: DISTANCE

Here are the distance athletes competing tomorrow:

• Matthew Kuban
• Liam Noss
• Adam Dixon
• Matt Henry
• Bradan Schnabel
• Jordan Matuszak
• Nick Schulz

Avon Lake Preliminary Line-Up

Athletes & Parents:

Our line-up for Friday is almost complete, we're just waiting on the distance runners. In order for parents to order their tickets and secure a spot in the stadium, here's who we're taking tomorrow. I'll post more detailed information later today (along with the distance kids):

• Seth Wimmer
• Alex Padgett
• Braeden Quigley
• Quinn Kroneker
• Zach Cole
• Ryan Kemer
• Cole Patton
• Jon Brausch
• Sean Summers
• Brady Starck
• Wade Nelson
• Jake DePaul
• Joey Ingham
• Gavin Krock
• Ben Tyson
• Anthony Meyers
• Isaac Dotson

Lorain County Invite: Preliminary Information

Hey Everyone:

First, tomorrow's bus leaves between 3:00-3:15 p.m. Make sure to be at ALHS (meet at the caboose) as soon as you can. If you are an upper-classmen who goes home at the end of the day, be back at the school by 2:50 p.m.

Second, just a reminder that athletes may leave the meet with THEIR PARENTS ONLY. Make sure to let me know and that I see you leave with a parent.

Third, here's some information regarding Friday's Lorain County Invite:

• The meet is held at NORTH RIDGEVILLE HIGH SCHOOL (not Avon).
• Two athletes compete per event, along with relays
• Tickets are required to attend this invitational (max of 2500 tickets will be sold)
• Tickets go on sale Wednesday morning at 8 a.m.
• Tickets will be sold here: https://nrcs.hometownticketing.com/embed/all
• Spectator seating will be on the home side of the stands; team seating will be on the visitor side
• We'll send out our line-up and more detailed information Thursday (after Wednesday's dual meet)

Senior Pictures

 Hello Senior Track Athletes (and Parents!)

Senior Team Picture is on Monday 4/12/21 at 6:30pm - 239 Berkshire Road, Avon Lake (AF Photography).  Please see the attached for details.  Payment can be made at time of picture or prepaid as stated on order sheet.  All Senior ALHS Track Athletes are welcome and encouraged, even if you did not rsvp.  Masks must be worn until photos are taken.  Please wear full uniform!   Email BrauschFamily5@gmail.com if you have any questions. 

SPRINTERS: Stretch Routine

Here's the list of stretches to do. Make sure you hold these stretches for 30 seconds per repetition.

1. Shoulder Stretch: pull the elbows behind the head (right elbow, then left elbow).
2. Quad Stretch: pull right leg back, then pull left leg back.
3. Wall Stretch: push the wall, right leg first, then left.
4. Touch Toes: down center, then spread legs, touch right foot then touch left foot.
5. Hurdlers Stretch: seated position, keep the hips squared forward, lean one leg out, tuck the other leg into the quad, then lean forward...then switch legs and repeat.
6. Pretzel Stretch: one leg is straight out, hug the other leg to your body...then switch legs and repeat.
7. Thigh Hug Stretch: lay flat on your back, hug one leg up to your chest...switch legs and repeat.
8. Butterfly Stretch: seated position, feet together, pull them close to your body, push knees down with your elbows...hold for 60 seconds.

In addition to these stretches, the following stretches outlined in this video are excellent. Focus on stretches outlined from the start of video through the 5:15 mark:

STRETCHES

Feel free to add stretches that you may already incorporate into your routine. Take your time, stretch down for a solid 15-20 minutes (followed by a day of rest), then repeat the entire routine again tonight. 

Make sure you stretch post-workout, then again at home. Most of our training is complete for the season. Our job now is to MAINTAIN what we've built, and to properly RECOVER so we're ready to peak at SWCs and Districts/Regionals/State.

Pole Vault Information

Pole Vault Information:

Coach Daniel Smith

Email:  DanielJS111@aol.com 
Phone: 440-829-4521

I want to lay out a clear plan on how we will run practices and perform at meets, under the “pole vault team title”:

• There will be no tolerance for laziness or fooling around when it comes to this event, this is very important to insure we are always safe and getting better each day.  This is a very short season and it takes every free second to get good at this event –with a very smart, safe and focused on following the progressions to vaulting approach , we will succeed! NO ONE will get on the runway with a pole until I am there, and I have said it is time to do run through—which will always start with vaulting drills first!
• Depending on how many new kids come out, I wish to be able to make cuts, after the first two weeks to keep us efficient and not wasting varsity vaulters’ runway time.
• I will have everyone weigh in the first week at the trainer’s office and bring me their weight card. This ensures I know what you each currently weigh for pole work. You are expected to be at Vault practice when the Vault coach is there, and after you have done the team warm up and workout with the sprint group. I can be open to making a few exceptions under very rare work/prior commitment situations.
• You also need to pick at least one complementary event to race/compete in and train for—preferably hurdles, sprints or long/high jump.
• As for competition, picking meet vaulters will depend on how you practice and how you perform in practices. You are expected to always do your best, act appropriately, and represent our school with pride and class.

Here are the best visualization videos to watch for vaulters. Please watch and study these:

·         https://www.youtube.com/watch?v=nAD8ZPRZbyw

·         https://www.youtube.com/watch?v=kJucitWzywM

Warm up (practice and meet) will always be:

·         Light shoulder & back and leg stretching

·         800 easy

·         2x 30 yards of bounding

·         2x 30 yards high knee/butt kickers

·         2x karaoke

·         2x side skip  lunges

·         2x 30 yards backwards run on toes

·         5x back extension on pit—or rock back drills on grass

·         10 push–ups

·         5x handstands and try to hold

·         4x ring drills in shed

·         4x grass drills, one hand on pole

·         4x stubby drill into pit side

·         8 x 50 yard build up sprints (pole carries)

Varsity vaulters will assist in keeping underclassmen learning and helping catch step and assist coach D! JV & varsity vaulters will always help get pit and runway set up and prepped to practice.

COVID-19 REMINDERS

Hey Guys:

The Athletic Department wanted to remind all Spring Sports athletes to maintain the COVID-19 protocols. Overall I think you are doing a great job, but it's important to continue to abide by these rules for the duration of our season:

• Participants not in a contest (and coaches) are REQUIRED to wear facial coverings
• Participants not in a contest are REQUIRED to be socially distanced (as close to six feet apart as possible)
• Coaches and other personnel must wear face masks at all times, including when arriving to and departing from the facility and during active play
• Under the state of Ohio's Sports Order, at minimum facial coverings (masks) should be cloth/fabric and must cover an individual's nose, mouth, and chin
• Outside of competition/practice, athletes are NOT PERMITTED to have physical contact with teammates (namely, high-fives and handshakes)
• Coaches and personnel are also not permitted to have physical contact with athletes (namely, high-fives and handshakes)

Senior Track Photo

Hello Senior Track Families!

We have the opportunity for a Senior Track "Team Photo".  Please respond no later than Friday, 4/10/21 to BrauschFamily5@gmail.com if your athlete would like to participate.  At that time I will confirm that we have enough interest and confirm your photo time (either 6:30pm or 6:45pm).  If you haven’t seen these amazing team pics, check out the Rugby one below along with the details for our team photo. Please feel free to email me with questions.  

Go ALHS Track!

Lynette Brausch

BrauschFamily5@gmail.com

 

 

Spring Break Schedule

Here's our Spring Break schedule (see below). If you are in town, you are required to attend practice and our meets.

• Monday          10 - 11:15 a.m.
• Tuesday          10 - 11:15 a.m.
• Wednesday     Berea-Midpark/Amherst Tri-Meet AWAY (be at ALHS by 3:00 p.m.) 
• Thursday        10 - 11:15 a.m.
• Friday             10 - 11:15 a.m.
• Saturday         Medina Relays

Avon Lake Invitational STREAMING

 Here's the link for watching the Avon Lake Invitational on our YouTube channel:

https://www.youtube.com/channel/UCRb85pFPiM61iHhILP9BhPg

Avon Lake COVID Guidelines

 

Avon Lake Invitational ORDER OF EVENTS

 

SPRINTERS: Coming out of Blocks

Here's a good instructional video illustrating how to come out of blocks:

https://www.youtube.com/watch?v=kmd-74tzyFw

Alternate Spring Break Workout: SPRINTERS

If you are out of town or have family commitments, you MUST get a workout in! The following workouts are for sprinters who will NOT be able to attend practice over Spring Break. Don't let all your hard work go to waste by allowing yourself to get out of shape. When we return from Spring Break, we're focusing on speed--you need to be ready! Preserve what you've built so far this season!

If you can't get to a track, try to simulate something very similar to these workouts wherever you are (road run, trail run, beach run, treadmill...then 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.

Friday, April 2nd

• 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

Saturday, April 3rd

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

Sunday, April 4th

Rest!

Monday, April 5th

• 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

Tuesday, April 6th

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

 Wednesday, April 7th

     If you can't attend the meet, do the following workout:

• 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 8th

• Dynamic Warm-up
• Form Drills
• 10 x Back-Forth

         Go sideline-to-sideline, or about 40 total meters. Down-back is a set; 75% speed

• Stretch

Friday, April 9th

• Dynamic Warm-up
• Form Drills
• 6 x 150 meters (90% capacity with 60 second recovery between sets)
• Stretch

Saturday, April 10th

• 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

Sunday, April 11th

Rest!

ROCCO'S HURDLE CREW

Hey Everyone:

We need student volunteers for the Avon Lake Track & Field Invitational this Saturday, April 3rd! If you are in town and are willing to help out, we would very much welcome you!

Here's the sign-up, along with information: ROCCO'S HURDLE CREW

Attendance Policy

  Attendance

• Athletes are expected to attend and be on time for all practices, meets, or team functions
• Practice will start promptly at 3:15 p.m. We will be dressed and on the track at this time
• Three (3) unexcused absences from practice will result in removal from the team!

                1. Miss 1 Practice = Miss 1 Meet
                2. Miss 2 Practices = Miss 2 Meets

                3. Miss 3 Practices = Miss the Season

• The meets to be 'missed' will be the next meet AFTER the missed practice. Again, these are UNEXCUSED absences--we are extremely flexible but you must communicate your schedule with both the head coach AND your event coach, and it must be within 24 hours either before or after the absence (preferably as early as possible).
• Three (3) unexcused absences from practice will result in removal from the team. Unexcused absences include the following:
• Missing practice and NOT providing Coach Rocco with an excuse within 24 hours of missed practice
• Leaving practice early WITHOUT notifying Coach Rocco
• Leaving a meet early WITHOUT notifying one's event coach AND Coach Rocco
• Opting out of an event at a meet WITHOUT notifying one's event coach AND Coach Rocco
• Coming to practice late WITHOUT a note from teacher/administration

• Excused absences will be permitted and may include, but are not limited to, the following:

                1. Religious holiday

                2. Family emergency

                3. Illness

                4. Injury

• Please provide a note explaining your excused absence
• If at all possible, make sure to inform Coach Rocco prior to an absence
• If you are ill and leave school, or miss school, you cannot attend practice
• Injured athletes are expected to attend practice daily and have their injury evaluated and monitored by our athletic trainer
• Practice will be held rain/sleet/snow or shine. The coaching staff will decide whether to modify or cancel practice at the track. Come prepared every day!
• Athletes are required to assist running the home track meets
• Ear buds shall not be worn during practice
• Students must attend at least one-half of the school day in order to participate in meets that day or the following Saturday
• Friday attendance is necessary for permission of athletic participation at Saturday meets
• Parents are expected to provide transportation home from practices/meets (upon return/completion). Please arrange for transportation home so coaches do not have to wait!

REMIND Information

Hey Everyone: 

I know a lot of you already have this information, but if you know of anyone who is NOT on REMIND, here's the information you can relay to them:

• ALL ATHLETES should sign up for SHOREMEN TEAM REMIND texts (regardless of event), by texting @altrack21 to 81010
• ALL PARENTS should sign up for SHOREMEN (Families) TEAM REMIND texts by texting @trackfam20 to 81010
• ALL THROWERS should sign up for THROWERS TEAM REMIND texts (along with the regular SHOREMEN TEAM REMIND texts), by texting @coachajoh to 81010

ALTERNATE SPRINT WORK-OUT

 SPRINTERS:

Here's the alternate workout for those unable to attend Saturday morning's hill workout. Make sure to get this workout in either Saturday or Sunday this weekend.

See you guys Monday!

Coach Rocco

Warm-Up

Dynamic Stretch

Stadium Steps:

1. Up one foot each step

2. Up right-left, right-left (two feet per step)

3. Up left-right, left-right (two feet per step)

4. Lunge up

5. Backwards

6. Hop (right foot)

7. Hop (left foot)

8. Hop (both feet per step, two hops per step)

9. Up to top, as fast as you can

10 x Accels

Goal - 40 Build-up

40 - 40 Sprint

40 - Goal Decelerate

Saturday Hill Work Sessions

Track & Field Athletes:

We will be meeting on Saturdays throughout the months of February & March:

• Saturday, February 27th
• Saturday, March 6th
• Saturday, March 13th
• Saturday, March 20th
• Saturday, March 27th

We will be taking a bus to the Rocky River Metro-Parks (Emerald Necklace Marina) to do our hill work sessions. Here are the details:

• Meet at ALHS at 9:50 a.m.
• We should arrive at Rocky River by 10:30 a.m.
• We will be STARTING our hill work training (so you should be there if you are in town...don't worry if you haven't been running, we're just beginning our training for the upcoming season)
• Practice should last between 45 minutes to an hour
• We'll return to ALHS no later than noon
• I'll send a REMIND text with an ETA of our return

Bring a hat, gloves, water, dress in layers!

Looking forward to seeing everyone! Go Avon Lake Track & Field!

Mandatory Practice Information

The first official day of practice is Monday, February 22nd

If you are not competing for an Avon Lake High School winter sport, or you are in mandatory quarantine, you are expected to be at practice every day. If you miss practice you must notify both Coach Rocco and your event coach. We will discuss our team expectations and policies once our roster is set and we hold our Track & Field Parent Meeting.

Here's a few things to review as we get ready for our season:

• We will stagger use of the locker rooms underneath the stadium
• Athletes cannot change in the high school, they must use the locker rooms underneath the stadium
• Masks must be worn at all times unless you are competing or practicing
• Masks can be taken off during your workout or immediately after (catching your breath)
• Please bring a lock for your locker
• Make sure you are prepared to practice outside, we cannot access the indoor facilities
• If we ever do have access to the indoor gym(s) we'll let you know, but it looks like we're outside this week
• We will coordinate lifting with T3...throwers will report to Coach D'Andrea regarding their lifting, those sprinters already on a lifting regimen will continue that regimen, those sprinters/jumpers not on a plan will receive days/times this week regarding their lifting, and distance runners will coordinate their lifting with Coach Juergens
• We will meet in the locker room right after school, and hope to be out on the track by 3:15 p.m. (we'll have to see how it goes with the staggered changing times)
• Practice usually ends between 4:15-4:45 p.m. (depending on the event/workout for that day)
• We will discuss the attendance policy soon, but make sure you are committing to Track & Field as your primary sport this spring season
• Make sure you have a sports physical on file with the Athletic Department
• If you don't have a physical on file, you are still required to attend practice, meet with your event coach, and complete an alternate workout

Looking forward to seeing you guys tomorrow, and getting back out there this spring sports season!

Coach Rocco

PRE-SEASON INFO 2021 SEASON

Hey Guys:

Here's information regarding our pre-season:

ALL ATHLETES:

• EVERYONE should sign up for TEAM REMIND texts (regardless of event), by texting @altrack21 to 81010
• Do NOT have parents sign up yet, we'll set up a separate REMIND for your families (we have restrictions on how many people can sign up for one class)
• Team information will also be posted on this site (alhstrackandfield.blogspot.com)

SPRINTERS/JUMPERS

• We will be meeting Mondays & Wednesdays after school from 3:15-4 p.m. 
• We will start Monday, February 1st
• Athletes will change in ALHS (restrooms) and then meet Coaches Dlugosz & Rocco on the track
• Bring your bags with you, we won't be out long
• We may be inside some days, but mostly we'll be outside...dress for the weather!
• Once we get access to the locker rooms underneath the stadium we'll let everyone know
• We're setting up a weight-training program for those sprinters/jumpers not already on one

THROWERS

• Coach D'Andrea is setting up optional throwing days/times for you guys
• The first session is Sunday at 1:30 p.m. at T3 in Avon 
• If you are under 18 you will need a parent-signed waiver (which can be filled out when you arrive)
• There are no fees for Avon Lake throwers
• Throwers, you can bring your own implements if you want but implements will be provided
• To sign up for REMIND texts just for the throwers, text @coachajoh to 81010

DISTANCE

• Coach Juergens will be meeting with you guys Monday-Friday
• Runners will meet in the weight room hallway at 3:15 p.m.