Possible Workout Ideas

Here are some workout ideas that you can be using to help keep yourself ready.  Make sure you go through your warm-ups, if you can find a band, do the band drills, but for sure do your calf workout (2 x 10: flat foot toe raise, duck foot over the edge of a step, pigeon toed over the edge of a step).  The rest of the warm up, form, acceleration and sprint drills are on here: Total Speed.
Also, at the bottom are some basic strength training you can do without weights, plus do some sort of core work every day. As soon as I hear about some ideas on throwers I will send them out as well. 
Good luck, have fun, and if you can, get together with others to push yourselves but also make it easier.

Denny

Body Wt  Exercises:Air SquatsPushup (different Variations change hand placement, feet on steps etc.)Single leg squats (foot on step or chair)Calf Raises on a step (different variations)Lunges (side to side, front and back)Tuck jucks Box jumps on stair etcSkips (forward, backwards, sideways)
Plyo/Jump Workout x 2: TuckJumps, Rocket Jumps, Lunge Jumps, Line Hops, Skips for Height, Skips forDistance, Straight Leg Bounds

Practices Cancelled

Due to the events earlier today, we have been notified by our Activities Director that practices will be cancelled until at least March 27th.  Once we are notified of being able to hold practices again, we will let everyone know and get going.

Stay Active, and look for possible options by the captains for getting together for workouts.

Thanks
Denny

Track and Field Updates

A couple of items to make sure everyone is getting.

1. The Minnesota State High School League has made the decision as of this afternoon that all Spring sports/activities are still allowed to practice but due to the Corona Virus are not allowed to participate in or host any competitions or time trials until April 6th.  With this, our first two events on our schedule for this year have been cancelled and will not be made up.

2. With next week being Spring Break, our practice schedule will be a little different.  We will be able to use the Field House from 1:00-3:00, in which we will be having our Field Events practice and then at 3:00 we will have our running events practice. We want to make sure that the girls have the opportunity to practice both and not feel rushed and want to put an emphasis on our Field Events early in the season.  We will want the girls to enter in through Door 9 of the High School (Cafeteria Doors).

If there are any changes on either of these, we will let you know.
Thanks
Denny

2020 Track Apparel

Anyone that is wanting to order apparel for the 2019 Track and Field season can now order by following the link below.  Orders are due by Monday, March 16th.  Since it will take up to 5 weeks for orders, we want to get this taken care of as soon as possible.  If there are any questions, please let me or one of the captains know.

Thanks
Denny

Here is the info for buying apparel:

CLICK HERE: Coon Rapids Girls T&F

A few reminders:

1) Items not listed as Youth or Women's sizes are Men's sizes.

2) The Team Shop will close on 3/16/2020, and will NOT reopen.

3) Estimated delivery time is around 5 weeks from the close date.

4) Live Inventory is set on the store to help avoid backorders.  If an item is unavailable, it has ran out of inventory.

Practice Starts Tomorrow

A reminder that practice gets going tomorrow, 3:00pm in the mezzanine. Make sure you are signed up so you can be able to practice right away.

Thanks,

Denny

Preseason Apparel Order

We are trying a preseason order for apparel this year.  Please go to the following link and order by February 24th and we should be able to get some of our orders in earlier.  We will also reopen the store at the beginning of the season, March 9th, for those that missed this time period.  If you have any questions, please let me know,
Preseason Order

Thanks,
Denny

For those Interested in Cross Country Running

We are just a few days away from the start of the 2019 Cross Country Running season!  We are always looking for new runners as well as trying to offer more opportunities for the Girls to improve and be more prepared for when track starts again. If you are interested, PLEASE sign up!   It can be done online through the lock and key icon on the district or school web pages.  It cannot be through a students lock and key though, only the parents.  If need be, you can still sign up the paper way, just print off the paper work on the web page or pick them up at the Activities Office at the High School.

2019 Coon Rapids Boys and Girls Cross Country

Important Items to Start the Season:

1.      Cost for Running is $250 (You can get to where to sign up here: Registration)

2.      Practice begins on Aug. 12

a.       Morning Practice at 8:00am

b.      Evening Practice: Girls at 6:00pm, Boys at 7:00pm

3.      Once school starts, practice will be at 3:15, to accommodate those that are in middle school, meeting in front of the High School

4.      Parent Meeting/Team Time Trial: Aug 22, 5:45pm, Riverview Park, across for the National Little League Park.

5.      Running Camp: Willow River State Park, near Hudson, WI, Aug 23-25.

a.       Cost is $10/person

b.      clothes, shoes, food needed

c.      Parents are welcomed and needed, especially for transportation

d.      Need to know who is going by Friday, Aug. 17 and more info to come once the season starts.

6.      First meet will be on August 29, the District 11 Meet at Anoka High School at 3:00pm (may get moved to the morning if the weather looks to be too hot)

7.      Fundraising

a.       Some Fundraising was done during the summer with water stops of the Firecracker Run over the 4^th of July weekend.

b.      For those who were unable to attend or were not apart of the team at the time we would like you to donate $15 to help with the costs that occur during the season (Meets, uniforms)

                                                              i.      This way everyone feels apart of the fundraising

8.      Attendance

a.       If an athlete is absent, a note signed by a parent, teacher, or doctor is needed in order for it to be an excused absence.

                                                              i.      1^st unexcused – miss next meet

                                                           ii.      2^nd unexcused – miss next two meets

                                                         iii.      3^rd unexcused – miss rest of meets, but can still run workouts and be a manager.

9.      Blog Spot: More information will be posted on our blog spot, including upcoming events, practice times/locations, meet schedule, results and records and any changes that may occur throughout the season. You will also be able to sign up to be notified when there are new posts. Just look on the right side of the blog.   coonrapidscc.blogspot.com

Next, here is the schedule for practices for the first week.  We will be doing 2 practices on Monday, Tuesday, Wednesday and Thursday  We know that it is still summer, but we are wanting to get things done and it is easier to do if we break up the practices. 
Any questions, let me know:

Monday AM: 8:00 at CR Dam Visitor Center; PM: Girls at 6:00, Boys at 7:00 at CRHS
Tuesday AM: 8:00 at Bunker Golf Course Parking Lot 1; PM: Girls at 6:00, Boys at 7:00 at CRHS
Wednesday AM: Girls at 8:00, Boys at 9:00 at CR Dam Visitor Center; PM: Girls at 6:00, Boys at 7:00 at CRHS
Thursday AM: Girls at 8:00, Boys at 9:00 at Moor Park; PM: Girls at 6:00, Boys at 7:00 at CRHS
Friday AM: 8:00 at CR Dam Visitor Center

Thanks
Denny