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