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