Thursday, March 26, 2015

Spring Break Workouts

I hope all of our athletes and families are ready for a great spring break! (And starting a little early too.. NO PRACTICE FRIDAY MARCH 27!)


The coaches have asked that the athletes continue to workout over the break to ensure they don't lose the endurance and strength that they just spent two weeks working hard to attain. 

SPRINTERS' WORKOUT:

Monday
Tuesday
Wednesday
Thursday
Friday
Warm-up/Stretch
Stations
(go through twice)
15 push-ups
30 lunges
30 second wall-sit
25 crunches
15 burpees
25 squats
50 meter sprint (or the length of a short neighborhood block)
5 minute jog

Stretch

Warm-up/Stretch
Running
On the track-
100M, 200M, 300M, 400M, 200M, 100M. (No more than 7 minutes between each run).
On a treadmill-
Run .25 mile (this is 400M)
Walk .25 mile
Repeat until you get to 2.5 miles
In the neighborhood-
Sprint between two lightposts, jog until you see the next lightpost, sprint again (repeat for 30 minutes)
Stretch
Warm-up/Stretch
Stations
(go through twice)
15 push-ups
30 lunges
30 second wall-sit
25 crunches
15 burpees
25 squats
50 meter sprint (or the length of a short neighborhood block)
5 minute jog

Stretch

Warm-up/Stretch
Running
On the track-
100M, 200M, 300M, 400M, 200M, 100M. (No more than 7 minutes between each run).
On a treadmill-
Run .25 mile (this is 400M)
Walk .25 mile
Repeat until you get to 2.5 miles
In the neighborhood-
Sprint between two lightposts, jog until you see the next lightpost, sprint again (repeat for 30 minutes)
Stretch

Warm-up/Stretch
Running
Run for 35 minutes.
Stretch A LOT afterwards. J







LONG JUMPERS' WORKOUT:

Dear Jumper, Please make every effort to complete each day’s workout. As you may know we have a track meet the Wednesday we return from spring break and we want you to be prepared. You have put in a lot of hard work up until this point and your coaches do not want you to lose what you’ve gained. It is important for you to do physical activity on your own even though the team is not practicing together. Please know that your coaches will be able to tell if you have not done the workouts when we resume practice. Please sign the last page of this workout schedule and have your parent/guardian sign off as well.
Have a great spring break.
-Coach Trayce
Monday-Stations
  • 5 minute run (treadmill, track, park or sidewalk/street)
  • 25 jumping jacks
  • high knees-30 meters
  • butt kicks
  • Power skips/Cherry pickers (go for height)
  • 25 squats
  • 15 pushups
  • 25 crunches
  • 15 burpees
  • wall sits (15 seconds)
  • wall jumps (15 seconds)
  • line jumps (15 seconds)
  • 50 meter sprints x4
  • repeat entire routine including the 5 minute run
  • stretch

Tuesday-Running
  • If you are running on the track: Begin with 1 lap warm up and then do your drills-see last page. Then complete a ladder at 100 meters-200 meters-300 meters-400 meters-500 meters-300 meters-100 meters. Allow full recovery-no more than 7 minutes between each run. Remember to work on your form (Is your head still and level? Are your arms moving properly? Are you running on your toes? Are you staying in your lane? Are your knees coming up high enough? Is your face relaxed? Are you breathing? Are you working hard??). Cool down with 1 easy lap and then stretch.
  • If you are running on a treadmill: Begin with 5 minute warm up and then do your drills-see last page. Then run 400 intervals (that would be .25 miles). The first 400 should be at a fast pace, then walk 400 meters. Repeat this for 2.5 miles-remember you are technically only running half of that! End with an easy 5 minute job and then stretch.
  • If you are running on the street: Begin with 5 minute warm up and then do your drills-see last page. Next complete a 30 minute light pole run. You will begin sprinting at full speed to the first light pole you see. After passing it begin to slow down. Do not come to a sudden stop or begin pounding your legs. This will hurt your shins in the long run! After slowing down walk to the next light pole. You will then alternate with a sprint and then walk to the each light pole for 30 minutes. Cool down for 5 minutes and then stretch.

Wednesday/ Friday -Jumping
  • Warm up with a nice easy 5 minute run and then do drills.
  • Next go through each of the following long jump drills. Each drill should be about 40 meters and repeated 2-3 times.
  • High knees (dorsiflex-toe pointed toward knee; plantar flex-as you come down toes strike track)
  • butt kicks (I should hear the sound when it hits your butt)
  • A.  B. and C skips
    • A skips are normal
    • B skips scrape the ground with your foot
    • C rhythmic skip from shoulder out to side
  • Bunny hops (dorsiflex on the way up, plantar on the way down)
  • Quick feet (small, fast quick steps moving forward)
  • Lunges with a high knee (emphasize arm movement. back straight. head up high)
  • Power skips (as much arm and knee drive as possible)
  • Chicken hops (knee tuck jumps for height)
  • Bounding
  • Then do a nice 10 minute run at a moderate pace and then stretch

Thursday-Running
  • warmup with a nice 5 minute jog and then complete a 30 minute run









Monday, March 9, 2015

Tough Decision

Good evening Kilbourne, Phoenix, and Worthingway track families,

It is with a heavy heart that I inform everyone that I have resigned my position as head track coach for the 2015 season. Nothing about my decision to move on from the team had to do with the athletes, coaches, or administration. On a positive note, I will be serving as the Worthington Middle School Invitational meet manager and I'm sure I'll be able to check out a practice or meet along the season to see everyone's progress. I have had nothing but a positive experience as a coach over the past 5 years and wish the athletes, team, and coaches all the best.

- Coach Stegman

Thursday, May 22, 2014

Summer Camp Opportunity

Good morning,

I wanted to pass along an opportunity that has come through the track mailbox. It is for a summer camp at Ashland University. I have included the information below. I'm looking forward to seeing everyone tonight to celebrate the season: 6 pm, Kilbourne Middle School Auditorium!

Ashland Track Camp

Wednesday, May 14, 2014

Recognition Ceremony & Dessert

Good afternoon everyone!

Just to follow up with my previous post, I have been informed that the date is firm and the time is now firm.

Thursday, May 22nd recognition and comment will take place beginning at 6pm in the auditorium at Kilbourne Middle School with Punch and Dessert following in the cafeteria.

As I mentioned before, please send photos and video!
Photos can be uploaded to: http://dropevent.com/gallery/with25708
Or e-mailed to with25708@dropevent.com

Video and photos can be dropped off on disc or drive to the track mailbox at Worthingway, Coach Bromagen at Kilbourne, or Mr. Roman at Phoenix!

Tuesday, May 13, 2014

Invitational Results & Banquet

Good afternoon!

I hope this finds everyone well. This season turned out to be amazing in so many respects, thank you to all who played a role in the success of our athletes. The results for the Worthington Invitational can be found at On The Mark Timing or Baumspage. Our banquet is scheduled for Thursday, May 22nd, the tentative time schedule is as follows: punch & cookies at 6 PM followed by the awards ceremony at 7PM. This is subject to change as we are coordinating efforts with the girls lacrosse team. We had to move the award extravaganza to a different date as there is an academic recognition ceremony for Worthingway on the evening of the 21st.

Please see my previous post if you have photos of athletes from this past season! Feel free to burn the photos (or videos) to CD/DVD/flash drive and drop it off in the track mailbox at Worthingway or Mr. Roman at Phoenix (have him "inner-office" them to me) or Coach Bromagen at Kilbourne.

The coaches look forward to seeing everyone and celebrating your accomplishments next Thursday!

Friday, May 9, 2014

Grizzell Results & Invitational Info

Good afternoon!

I have been, unintentionally, holding the Grizzell Results hostage. They are posted below. Next, the coaching staff has been made aware that many athletes will be missing practice Friday due to OMEA band competition, they are excused. Also, I have posted the events lists (as of 12:45 PM, Friday) for the invitational. All athletes should report directly to the track at TWHS at 8:30 AM Saturday morning. We will have a brief team meeting then work collectively to get the hurdles set-up for prelims and equipment organized for the field events. Please wear Worthington Cardinals gear to support our if you are not participating. The meet should be over, hopefully, by 3 PM. Looks like we're closing in on have a great volunteer crew, we really need someone to help out with discus - feel free to sign-up: http://www.signupgenius.com/go/30E0844AFAD2CA64-51020141

A few things that aren't pressing but would be great. If any athletes would like to purchase an invitational t-shirt TODAY at practice I will have them available, they are $15. I will be hanging out a bit after practice if parents would like to purchase one for their child. Also, we would like to collect as many uniforms as possible today (at practice) and tomorrow (at the invitational). So please be sure to send your child with their uniform - it does not have to be washed, I'll be washing all of them once the season is over because there's usually one unwashed uniform that spoils the bunch. :)

Any questions feel free to e-mail!



Tuesday, May 6, 2014

Tomorrow (@ Grizzell) and Saturday (Worthington Invitational)

Good evening,

I hope this post finds everyone well, today was a beautiful day for track practice! I need everyone to do a rain dance to keep bad weather away for tomorrow and, especially, Saturday. Below, you will find information about both events.

1) Grizzell - The hosting team (Grizzell, duh) has placed a limit on the number of athletes permitted to run in each of the 100, 200, and 400 as well as both hurdling events at 12. With that in mind the coaching staff first went by times posted this season to allow the 12 fastest kiddos to have first choice in running those events, we then went by preference and made changes as best we could, then some were asked to try an event they haven't before or perhaps that isn't usually an event the prefer to fill out the meet schedule. Please know that coaching staff has made every effort to get athletes in 3 events but space and time didn't allow for this to happen in a few cases. On that note, the events lists are posted below, after that, directions to Grizzell.

2) The Worthington Middle School Invitational - First, it is our expectation that every member of the track team attend this invitational whether or not you are competing. There are many things that need done during the meet that require a non-competitor to help with. For example, hurdle crew, we've done such a fantastic job with this at not only our home meets but at away meets as well, some teams aren't so quick to help out at away meets. Another example would be with field events, each field event will have an official running the event but it is helpful to have non-competitors pull-tape in the shot put or discus; retrieve implements; or rake the pit for long jump. Please wear Cardinals track gear, support your teammates, and help out when/where needed. Our team locker room will be in the field house on the north side of the building (it is usually the girls track locker room) ALL ATHLETES (competitors and non-competitors) should arrive to TW by 8:30 AM! Second, I have included both an information sheet (Meet Program) that went out to all teams that has a lot of great information to read about as well as the events list as it stands right now (very bottom of the post). Please note, the results of Wednesday's meet could change our line-up for Saturday significantly, no spot is secure. Lastly, parents, thank you so much for volunteering to work our home meets as well as this Invitational. We are still in GREAT NEED of parent volunteers. Please consider signing up, especially to sell tickets. The electronic scoring system used for this meet is extremely expensive so tickets need sold to off-set this cost. Any profits made are put directly back into the track program - we have never been told we couldn't purchase an item needed for our athletes (field implements, measuring tape, a new tent, etc.) because we have done so well in selling tickets. Please, please, please consider signing up to help out: CLICK HERE TO HELP OUT!

3) Banquet - I have been made aware of a Worthingway conflict that may cause us to move the date of our banquet so please keep an eye on the blog for more information on that. Also, if you have taken any photos during the season feel free to use the following e-mail address to load photos: with25708@dropevent.com or use the URL to add (and see pics) right away: http://dropevent.com/gallery/with25708. Video CANNOT be uploaded to this site so if you have video burn it to disc or add it to a thumb drive and drop it off to Coach Stegman.




Directions to Grizzell from Worthingway - (270 W to 161/33 W exit Avery Road after a little over 3 miles turn left into the parking lot.)