With that idea, I want to post the quote for the week up here instead of at the end.
Thought of the Week: "Welcome to real personal accountability. The coming weeks are a test of how badly you want it. You have to make the choice to work, train, study; there's no coach, no teacher, no trainer, no boss, no one but you. How far will you push yourself to be great when no one is watching?"
-Coach Page
I had actually planned on using a similar quote about personal accountability for this Spring Break week anyway; however, with recent events, the idea of personal accountability is even more important. We have talk a lot about this the last couple of days: working hard, holding yourself to a high standard, pushing yourself when no one is watching, and so on. This is big. We have already started to see great results from the early months of hard work. Now is an opportunity to keep working hard. Sometimes we get caught up in all this craziness and it brings out a lot of emotions. Just remember that you can't control a school closing or a season postponed or whatever else, but you can control how hard you are going to work in these coming weeks. So, have a talk with you parents. Discuss your goals and what it is going to take to reach them. Share with them your importance to the team and the targets we want to reach together. And then go work toward it all. Help your teammates be accountable. Text them, talk to them, help encourage them to keep working toward our goals as well. Especially those that you think might need a little push and positive support.
And stay healthy and happy. Get a lot of rest. Eat and drink healthy. Prepare a schedule for yourself that you can stick to... and then stick to it. You can still reach out to us coaches; so please do. We love all of you and great confidence in all of you.
Schedule for the Week:
Practice (so again... no team/coach led practice, this is all on you) -
Short Sprints:
Week FIVE – Spring Break
DAY WARM-UP WORKOUT COOL-DOWN
Monday, March 16th Warm-up jog (TE I) 4x200 [2 min. Rest between each run/70% Static stretching,
& all drills (plyometrics) burpees 4x @45 sec, lunges 2x50m
Tuesday, March 17th Warm-up jog (Speed III) 50 m, 80 m, 120m, 80m, 50m Static stretching, planks 4x1 min.,
& all drills (plyometrics) [3/5 min rest between each run/Speed is 90% lunges 2x50m
Wednesday, March 18th Warm-up jog (TE II) 50m, 100m, 150m, 200m, 300m, 350m Static stretching, planks 4x1 min.,
& all drills (plyometrics) [70% speed & walk same distance between each run lunges 2x50m
Thursday, March 19th Warm-up jog (Speed III) 50 m, 80 m, 120m, 80m, 50m Static stretching, planks 4x1 min.,
& all drills (plyometrics) [3/5 min rest between each run/Speed is 90% lunges 2x50m
Friday, March 20th Warm-up jog (Special Endurance) Cool down walk 400m,
& all drills (plyometrics) Set #1 - 100m + 100m + 100m Static stretching
Set #2 – 100m + 200m + 100m + 100
Set #3 – 100m + 100m + 100m
Key Points on this workout
Use training flats, 70%
The + symbol represents a 50m slow walk
Walk 200m between each set
Saturday, March 21st Light Walk ~1.5 miles
Notes Get at least 8 hours sleep a night, keep hydrated Long Sprints:
SHOT: repeat 2 to 3x
Progression drills:
Placement Drill: Using a softball. Place the ball where you would the shot, make sure your thumb is pointing at your collar bone (clavicle) and palm out. Shift from static position to power position quickly (have someone time you) 10x (throw the ball keeping your hand and elbow in the proper position, don’t let the elbow come down)
Power Position drill: quick feet drills will help you transition from a regular stance to a power position. Stand up straight with your knees slightly bent and feet right next to each other. From this position, lift up, quickly moving into a power position with your knees bent and weight balanced. Bounce in this position for several seconds to make sure you are balanced. 10x\
Med Ball Drill: Hold the medicine ball like a shot. In standing throwing position project the ball up and out. If you can put a rope up 7 or 10 feet above you. Every time you clear the rope take a step back
Discus: repeat 2 to 3x
Progression drills:
PVC Pipe/broom handle Drill: Hold a broom handle on your neck with your arms wrapped around. Practice turning keeping your arms angled correctly do power position moves. Using the broom/pvc pipe will help you understand keeping your arms consistent. 10x
Cone Circle Drill: You guys have all done this, find a line and arms out, throwing arm holding a shoe. Rotate on the line. 10x
South African Drill: Same one you have done at practice like the circle drill. Use a shoe 10x
Hula Hoop Lead up Drill: Hold the hula hoop in your hand, with your arm extended. Step into your throw, driving your legs, hips, and chest while swinging your arm around the body. Keep the arm slightly below your shoulder, and release the hoop in front of your body around eye level. 5x
Javelin: repeat 2 to 3x
Progression Drills:
Basketball throw: Kneel on the ground with your upper body extended. Hold a basketball behind your head and lean backwards as far as you can without falling over. Pull forward starting with the waist, midsection, upper body and shoulders and follow through with the arms to throw the basketball forward. Release the basketball when you are square and leaning forward at 45 degrees. 10x
Tennis ball Release: You guys have all done these. 10x
Rhythm Drill: Practice the run up to the throw without the javelin. Run the length and add cross overs (start with 3 cross overs) Vary the rhythm of your steps as you run up to the release slightly on each pass until you feel comfortable. If you can get the practice Jav (the plastic ones) then use them for release. 10x
Tuesday the 17th and 24th
All throws:
Weight lifting or resistance bands
If you don’t have access to weights do as much as you can:
3 rounds of
10x sumo deadlift
10x bench press
10x burpies
10x push press
10x lunges (use resistance bands if you have them)
10x dumb bell snatches
10x squats
Wednesday March 18th and 25th
All throws:
Core strength
Med ball throws: Lying on your back, hold the medicine ball on your chest, throw the ball up extending your arms completely, catch the ball bending your arms. 10x
Planks: 10x 30 sec
Side Plank: 10 x 30 sec
Drills: Shot do your chair drills, fence drills
Discus: do your release drills
Jav: hurdle drills with something like the hurdles 😊
Practice your form as if you were in the ring or throwing the Jav.
Thursday March 19th and 26th
All throws
Running day:
5x striders
10x 15 yard run (starting from a different position each time, push ups, sommersaults, mountain climbers and so on)
2x stadiums or 30 meter hills
Friday March 20th and 27th
Repeat Monday. If you can use implements then please practice your throws. If things are going wrong then go back to the drills until you feel like you can do it correctly.
Meet Recaps -
Desert Hills JV: Our first meet of the season started very well as we place 4 girls in the top 7 of the 1600: Jenessa, Kennis, Emma and Kylee. Really that whole girls crew ran very well, but we want to give an extra shout out to Madeline and Hannah who ran very well for the first meet of the season. The boys also had a strong start in the 1600 with Jason taking 3rd and good races from our young distance crew led by Keaton, Bentley and Nathan. Our girls 4x100 took first! The boys placed fifth. In the 100 Rachel M. took 4th and broke 14 in her first race. And in the boys, Nic Q. also took 4th in his first race. In the 400 Macy took 5th with a good time to start the season and Megan had a strong race. The boys 400 saw Elijah, Hunter and Chris all place in the top 8 with some other good races from Eli, Dalton, Wesley, Benson, Colby, Kameron and Alex. The 300 hurdles had Lauren placing in 5th and Aiden having a good run for his first try at the hurdles. The boys 4x200 team won! Jenessa, Emma, Kennis, Macy, Emily Madeline and Hannah all turned in good 800s after a their earlier efforts. Jason placed 3rd again in the 800 with Elijah, Eli and Allen having strong races as well. In the 200 Rachel and MacKenzie placed in the top 8. And Chris and Nic went 1, 2 in the boys race! The crew of Kylee, Sadie and Allison swept the 3200! And Keaton and Bentley went 2, 4 in the boys 3200. The girls 4x400 team won! And the boys took 2nd. In the Long Jump Lauren took 8th. Amberly, Maier and Ciarra all placed top 10 in the disc in their first meet. Taylor, Peter and Payton also all placed top 10 in the disc. Karissa had a very strong first jav meet and took 6th. Ciarra and Amberly were strong in the shot taking 3rd and 7th. And Payton did well coming off his injury to place 8th in the shot. All this led to the boys finishing 4th, just 1 point back of Hurricane, and the girls placing 3rd (which includes nearly a full varsity squad for both Crimson teams). So not a bad showing at all to start off the season!)
Snow Canyon Invite: SC Invite started off rainy and a bit ugly (leading to no prelims in the 200 and 300h), but we really had a strong meet and ended up with the girls taking 3rd and the boys as champs! In the 1600 Jess took 4th and hit a SQ (State Qualifier) and Alli place 8th. In the boys race, Luke hit a PR (Personal Record) and placed 12th against some of the very best in the state (well the all-time state record was set in this race, so...). James had a great race in the finals of the 110h and took 4th hitting a PR and a SQ. The girls 4x800 took 4th and teh boys took 7th. In the 3200, Jessica once again hit a SQ while placing 3rd. Luke also hit a SQ in his 3200 while taking 14th (again against the best in the country; this time the all-time state record was just narrowly missed, but the 5A and 4A records were both broken). In the 100 finals, Katelyn had a strong race and placed 5th. And in the guys races Dom (2nd), Marcus (3rd) and Sherm (6th) all hit the SQ mark. We followed that up with a girls 7th place in the 4x100 and a boys win and a SQ with adding Mitch to the crew from the 100! In the girls 400 final, Brylee moved way above her 8th seed to take 3rd and narrowly missed her first state qualifying mark. In the boys 300h timed finals James took 7th and barely missed his state mark. The girls 4x200 ran a strong time to take 3rd (a mark that will probably qualify them for state). Then the boys - Dom, Marcus, Sherm and Izaiah - went out and won the 4x200 (with a mark that will definitely qualify them for state) with a new State Record time! Alli took 2nd in the 800 and got her first SQ of the season. Brynlee and Katelyn both had good 200s and placed 5th and 7th out of the 2nd fastest heat in the timed finals. While Marcus took 3rd in the 200 and got another SQ (4 on the day... not too shabby!). The 4x400 girls took 8th and so did the boys. The field events also saw a ton of great performances. Some of the highlights: Filipo placed 5th in the shot in his first meet, Peter made finals and placed 9th, while Costa just missed finals with a 10th place finish; In the jav Filipo again made finals and placed 8th while Douglas had a strong showing in finals and moved up to 6th. Nick F. had a strong disc throw in prelims that carried over to a 2nd place and a SQ. And Gina also get her SQ with a 4th place in the shot. And Jacob had a strong 12th place in the LJ. Overall a great team effort led to the combined boys and girls championship!
Athletes of the Week: With a great start to the season, we are opening up the floor to nominees for athlete of the week. If you would like to nominate any of your teammates for the great performance, leadership and example, positive attitude or whatever else you think represent PV Track and Field in a positive way, send a text to coach (since we won't be seeing you) with your nominee(s) and a short reason why. We will pick a guy and girl from each discipline (Sprint, Distance, Field) for our athletes of the week.
Youngsters: Youngsters will be postponed for the time being (at least the next two weeks). Get out and run a bit. A great workout is to find a short hill and run hard up it and jog/walk down it real easy. Do a bunch of them. Or run around your block a few times. Maybe run hard on one street and then easy on another. Get outside and have some fun!
PV Invite: Obviously our invite has been postponed as well. We are very likely moving our meet to April 17th and 18th. This will be in place of the Dixie Invite that was scheduled for that weekend. But for now, like with so much else, we are just kind of on hold.
If you have yet to check out the Parent-Athlete Meeting info, please hit the link and look through the slides (both parents and athletes); we do need record of who has looked through the info, so fill out the form at the end. And parents, also sign up to help at the PV Invite if you can.
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