SOMETIMES IT IS BETTER TO NOT KNOW ANYTHING AT ALL

https://elitefeet.com/the-legend-of-cliff-young/?fbclid=IwAR2inNlgl5aP0DIWSR7cBL86dqVA5uadfb-FydOMRT1HgYI07Hp2f0D66bs

ACADEMIC ALL-AMERICAN

Corky does it again.

Our recent graduate that was All-American in Cross Country at Southern New Hampshire made Academic All-American.

Ashley formerly was an All-State hurdler with us and successfully competed in numerous events during her tenure here.

I have been informed that she might have up to two of her teammates joining her next year.

While HAWAIIAN PUNCH (L) shall be going to Tufts, JACK BLACK and SKYWALKER may be joining CORKY to form EAST LONGMEADOW NORTH UNIVERSITY...

BLAST FROM THE PAST ( CIRCA 2004)

The great Hall of Famer and holder of the Pole Vault record at East Longmeadow High School accepted the WMTFOA's (Western Mass Track and Field Officials' Association) prestigious  NATE HALE award from the then President of the Association.

Later on, the Girls award would be named for the official in the wheelchair (VINCENT FALARDEAU), upon his passing. 

WARMUP AND POST RUNNING ROUTINE

WARMUP RUN

JOG 800 METERS OR  FOR WARMUP OR ABOUT 10 MINUTES

STATIC STRETCHING (12)
(TO FURTHER LOOSEN UP MUSCLES)

NECK
ARMS
SHOULDERS
HAMSTRINGS
QUADRICEPS
RIGHT LEG OVER LEFT
LEFT LEG OVER RIGHT
HURDLER'S STRETCH RIGHT
BACK STRETCH RIGHT
ANKLE TURNS LEFT
ANKLE TURNS RIGHT
HURDLER'S STRETCH LEFT
BACK STRETCH LEFT
ANKLE TURNS RIGHT
ANKLE TURNS LEFT
GROIN STRETCH

DYNAMIC WARMUP (20)
(EXPLOSIVE IMPACT - DONE ON STRENGTH DAYS)

JUMPING JACKS
DUCKS (TOES, HIPS, AIR, HIPS)
WINDMILLS
ARM CIRCLES

WALL STRETCHES (MINUMUM 10 SECONDS OR MOVEMENTS)

ACHILLES' STRETCH ( EACH SIDE)
LEG SWING RIGHT
LEG SWING LEFT
RIGHT SWING CROSSOVER
LEFT SWING CROSSOVER

RUNNING DRILLS (30 METERS)

HIGH KNEES ( QUICK/SHORT)
BUTT KICKS(KNEES HIGH)

LEG CIRCUITS
(2 SETS- DONE PERIODICALLY)

20 BODY WEIGHT SQUATS (30 SEC. REST)
20 LUNGES (10 EACH SIDE (30 SEC REST)
10 BODY WEIGHT SQUAT AND JUMPS
3 MINUTE REST BETWEEN SETS

CORE WORK
(DONE ON SOME DISTANCE DAYS 60 SEC. EACH)

PLANK
SINGLE LEG PLANK
ALTERNATE LEG PLANK
SIDE PLANK
OTHER SIDE PLANK
BRIDGE

CLINIC EXERCISES

Here is a cardio warmup which you all can use at any time and especially when the weather is poor.

Here is an additional workout to use with your stretch bands.

CLINIC DAY ONE

JULY 13, 2020 (RAIN DATE JULY 15 2020) 6:30 TO 8:00PM AT BIRCHLAND PARK

REGISTRATION FROM 6:00 UNTIL 6:30  (LIMIT 25 PARTICIPANTS)

ALL PARENTS OF PARTICIPANTS MUST SIGN BOTH THE CLINIC WAIVER AND THE RECREATION DEPARTMENT WAIVER.

CHECKLIST SHALL ALSO BE PASSED OUT.

THOSE THAT DO NO HAVE MASKS, OR HAVE FEVER, SHALL BE ASKED TO LEAVE OR OBSERVE FROM A DISTANCE.

WHENEVER POSSIBLE SOCIAL DISTANCING SHALL BE OBSERVED.

WARMUP SHALL CONSIST OF

1)APPROXIMATELY 800 METER WARMUP RUN TO WARM MUSCLES.
2)HYDRATION BREAK IF NEEDED.
3)STATIC STRETCHING TO FURTHER LOOSEN UP MUSCLES
4)ACTIVE WARMUP WHICH SHALL CONSIST OF EXPLOSIVE IMPACT
5)WALL STRETCHES TO FURTHER LOOSEN UP LEGS
6)HYDRATION BREAK IF NEEDED
7)RUNNING DRILLS TO PUT EMPHASIS ON FORM
8)QUICK BREAK
9)TESTING FOR 30 TIMED 30 METER DASH
10)TESTING FOR STANDING LONG JUMP - 3 JUMPS FOR DISTANCE
11)AGILITY TEST FOR TIME
12) FREQUENT HYDRATION BREAKS AS NEEDED
13)CORE WORK
14) EXERCISE BODYWEIGHT LEG CIRCUITS
15) LEG ELEVATIONS

www.coachbudd.com DURING WEEK TO LEARN NEW EXERCISES TO DO ON OWN.

SUMMER TRAINING CLINICS

Coach Budd (the high school Girls Cross Country and Track and Field coach) shall be holding some Summer Training clinics starting on 7/13 and running every Monday night at Birchland Park Middle school at the fields.

Participation is voluntary, but some restrictions shall apply.

Girls that are entering grades 7, 8 and 9 need to have a signed waiver form by their parents. They shall be available either online or at the site on day one.

Cost is free.

Time is from 6:30 to 8:00pm on Monday Nights. Supplemental dates and trainings are also available and can be followed online.

 

This shall be on a week to week basis depending upon how the Governor views, improves and updates phases of this current pandemic.

We shall be exercising social distancing as well as wearing masks for warming up. We can allow you not to wear them when you are running, so you can breathe.

Participants, coaches and staff must all have their own water bottles, masks and hand sanitizer. Nothing should be shared. An exception might be siblings, but that is not encouraged.

We realize that not everyone has a plan to get ready for the fall, and we are here to help that. We also do not know what the fall sports season shall actually look like.

We're looking for students from ALL SPORTS. What we have to offer shall help everyone.

Information shall be updated about 4 times a week on www.coachbudd.com. 

Pre-clinic workouts shall be available by linking onto "LADYSPARTANS" on that site, and shall be posted effective July 6. Additional workouts on your own shall also be made available there.

This program is sponsored  by the recreation department,  but is suggested for those that do not have any sports going on currently, and want to learn methods of training.