WARM-UPS & ORDER OF EVENTS

• Warm-Ups begin 2 events prior to your event
• Pay attention to the order of events
• Stay active, no standing around…if you’re still waiting around go through warm-ups again

Warm-Up #1 - First Event	Warm-Up #2 & #3 - 2nd & 3rd Events	Cool-Down After Every Event
1. 2 laps light build-ups      around football field 2. Max 75% speed      end-zone to end-zone (100+ yards) 3. Walk from sideline to      Sideline 4. Form-Drills (20 yards out      and back):     High Knees     Butt Kicks     Frankensteins     Toe Touches     A-March     A-Skip     B-Skip     Cariocas     High Knee Pull-Ups     Lunges     Reverse Lunges     Skip for Height 5. Event-Specific Prep:     Jumps Approaches     Hurdles     Block Work     Exchanges 6. Static Stretches 7. Right before your race:     3 x 20 meters at 90% effort	1. Cool-down on field      after first event 2. 4 x 50M at 75% effort on      field 3. Walk from sideline to      Sideline 4. Form-Drills X 2 (20 yards      out and back):     High Knees     Butt Kicks     A-March     A-Skip     B-Skip     Cariocas     Skip for Height	1. One lap walk around      perimeter of football field 2. Static Stretch 3. Rehydrate & Refuel:     Light snack (granola bar,      fruit, protein bar, etc.) 4. Water (no sports drinks)

ORDER OF EVENTS

4 x 800 Relay

100 Hurdles/110 Hurdles

100 Meters

4 x 200 Relay

1600 Meter

4 x 100 Relay

400 Meter

200 Hurdles

800 Meter

200 Meter

4 x 400 Relay 

MEET INFORMATION

Materials you should bring to the meet:

• Water & healthy snack (eat snack after school)
• Extra layers (jogging pants, hoody, etc.)
• Extra pair of socks
• Spikes (if you have them)

On rainy and/or cold days:

• Rain jacket
• Gloves 
• Hat 
• Hand warmers (optional)
• Garbage bag (to put your bookbag in if it's raining)
• Extra pair of shoes to change into afterward (you can change your shoes/socks and have dry feet)

After school:

• Change into your uniform
• Gather your materials
• Eat your snack
• Use the restroom (don't wait until you get to the high school, get this done before you leave)
• Review the order of events and meet information (be ready)
• While waiting for the bus, work on homework (if you have time)

When you arrive at the high school:

• Get off the bus
• Move your gear to the spot at the stadium designated for Avon Lake
• Gather your distance/sprint team together
• Two-lap warm-up, form-drills on the football field with the entire team
• Be aware that varsity athletes may be practicing so make sure they have priority
• You can use the restroom AFTER YOU WARM-UP AND DO YOUR DRILLS AS A TEAM
• Relay participants: See coaches to go over exchanges on the football field (distance) and track (sprints)

Prior to your event:

• 1st Call: start your warm-up routine (again)
• 2nd Call: head closer to start line (distance start/finish locations will be at the same location)
• Last Call: head to start line
• NOTE: keep all your sweats on, including hat & gloves (when it's cold), until the official tells you to take them off, you will not get yelled at for issues with your uniform (coaches will be at the start line if there are any issues)

After your event:

• Two lap cool-down around the football field (stay on the turf) with everyone who just ran your event (include everyone)
• Check the order of events on your phone and make sure you're prepared for your next event
• When your day is over, follow up with a two lap cool-down the STRETCH

One last note (maybe the most important):

• When you are NOT COMPETING in an event tomorrow, you are a CHEERLEADER.
• Unless you are warming up or cooling down for an event, you are cheering on your fellow teammates. Track & Field is a team sport, but athletes line up for their races, get in the rings to throw, line up for high jump/long jump, and line up on the runway for pole vault ALONE. It's an incredibly isolating and anxious feeling. You will feel like everyone is looking at you (even though that's not really the case). Unlike other team sports, you are not in a huddle, you're not inside where you can hear your teammates/coaches yelling out instructions and words of encouragement, and you're not really working alongside someone. Instead, you're running your race and/or passing off your team's baton to the next runner. 
• So, it's important that you cheer on your teammates when they're running tomorrow. It makes a huge difference, it will pump them up, and they'll tell you afterward that it really helped them to push through the pain. It will also help with anxiety and you'll realize you're stronger after going through it all together and that you're not really alone.
• Focus on the things you can control tomorrow: WORK HARD (do your best), WORK SMART (proper warm-up, form-drills, cool-down), and WORK TOGETHER (be there for each other). If you do this at every meet you'll see growth in yourself, your team, and you'll get more confident going forward.

Saturday Hill Work

Track & Field Athletes:

We will be meeting on Saturdays throughout March:

• Saturday, March 22nd
• Saturday, March 29th

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.
• If you just joined the distance crew and you're still not in the best shape, that's okay! You have to start somewhere...come on out and let's get to work!
• Practice should last between 45 minutes to an hour.
• We'll return to ALHS around noon.
• I'll send a TEAM REACH text with an ETA of our return so parents don't have to wait.

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

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

Meet Schedule

Track & Field Practice: Week #2 (3/3-3/8)

Here are the workouts for the remaining couple of days this week. Make sure to run two out of the next three days:

Friday

18-28 minutes

Saturday

Continuous Aerobic Running

15 - 20 minutes at 75-85% max HR

This is 156-178 bpm or 39 - 45 beats per 15 seconds

Track & Field Practice: Week #1 (2/24-3/1)

For this week we'll still be meeting from 3:15 - 4 p.m., but we may run a little later. I'll send a text out if we're running a little late. We should be outside this week, so dress appropriately!

Here are the days we'll be meeting:

• Monday, February 24th
• Wednesday, February 26th
• Thursday, February 27th
• Friday, February 28th
• Saturday, March 1st

If we have enough interest, we'll start our Saturday hill work sessions this Saturday. We'll go over this at practice on Monday, and I'll send out more information to everyone.

If you can't make a session this week, here are the running times/workouts:

Monday: Continuous Aerobic Running

10 - 20 minutes at 65-75% HR max (1st of 2 sets)

65-75% HR max = 135 - 156 bpm

135 - 156 bpm = 34 - 39 beats per 15 seconds

Tuesday

No Practice

Wednesday

10 minutes

Thursday

8 x 1 minute at 75-85% max HR

This is 156-178 bpm

1 x 2 minute at same pace (if we have time)

This is 156-178 bpm or 39 - 45 beats per 15 seconds

Friday

10 minutes

Saturday

Hill Work 3 - 4 Hills

Track & Field Conditioning: Week #3 (2/17-2/22)

The weather this week is really rough, so we won't be able to go outside until Friday & Saturday. With that said, we need to increase our volume to 5 days this week. We'll still be meeting from 3:15 - 4 p.m., but this week it will be for 3 days (you'll have to get the other two days' training on your own). I want to limit the indoor running as the hallway floors are a hard surface, so get your volume workouts on a treadmill or elliptical.

Here are the days we'll be meeting:

• Wednesday, February 19th
• Friday, February 21st
• Saturday, February 22nd

If you can't make a conditioning session, here are the running times/workouts:

Monday

No Practice

Tuesday

No Practice

14-24 minutes

Wednesday

10 minutes INSIDE

Core Work & Drills

Thursday

No Practice

16-26 minutes

Friday

10 minutes OUTSIDE

Core Work & Drills

Saturday

10-20 minutes