LADYSPARTANS PRACTICE NEW YEARS

There will NOT be an official practice today

Distance - do complete warmup and then run for 30 minutes on own

Throwers - do complete warmup and run for 10 minutes, prepare to throw tomorrow 

Sprinters - do complete warmup an run for 15 minute on own, prepare for hard workout tomorrow

Jumpers and Hurdlers - do the same as Sprinters

We have to determine who is going to Freshman/Sophomore meet Saturday and what they shall run.

We also have a league meet on Sunday,

PRACTICE TIMES

04/13 - WED   2 - 4PM

04/14 - THU   2 - 4:30PM

04/15 - FRI     8 - 10 AM  (Good Friday)  

04/16 - SAT    9 - 11 AM (Coach Kennedy coming)

04/17 - SUN   NO PRACTICE (Coach Budd takes NO DAYS OFF not even EASTER)

04/18 - MON 2 - 5 PM( Patriots Day)

04/19 - TUE   8 - 10AM

04/20 - WED  8 - 10AM

04/21 - THU  8- 10AM

04/22 - FRI Freshman/Sophomore Meet at Agawam 8AM Departure

04/23 - SAT  9 - 11AM ( Prepare for Agawam Monday)

04/24 - SUN   MEETING To Be Determined (Team assignments for Minnechaug, so everyone knows what is going on after vacation week and I know who has actually returned)

04/25 - MON 4:00PM  AT MINNECHAUG ( NOTE CHANGE)

 

 

VACATION WEEK PRACTICE SCHEDULE

 Friday 2/18 - 2:15 - 4:00

Saturday 2/19 - Off

Sunday 2/20 - Off

Monday 2/21 - 8am - 10am (throwers to 11)

Tuesday 2/22 - 8am - 10am (no access to the weight room) (throwers to 11)

Wednesday 2/23 - 8am - 10am (throwers to 11)

Thursday 2/24 - 8am - 10am (no access to the small gym)

Friday 2/25 - Off

Saturday 2/26 - Final prep for Pentathletes

Sunday 2/27 - Off

Monday 2/28 - 2:15 - 4:00pm

Tuessday - Pentathlon - TBA

LIGHTNING AND THUNDER

 Thunderstorm coming thru East Longmeadow in the next 30 minutes.

We shall TRY to set practice for 3PM for 4 x 100 relay, hurdles, distance,and sprints. Javelin throwers can come around 5 to work with Coach Kennedy. I shall confirm by 2PM.  

Will also try to set up high jump.

So far meet is on for tomorrow. If not, we may have to move to Saturday at 10am.

Please try to be at school today to finalize assignments for meet.  I know it's tough because everything is literally "up in the air".

Otherwise we will go at 4:30 to get on track if we can before Lacrosse game...but that is iffy.

SATURDAY PRACTICE

Practice Saturday for most at 9AM. Please arrive around 8:30 so we can get things set up. Busy day.

Vaulters come around 10:30 and let me know which pole you want to use at Ludlow HS. You shall need to get transportation there on your own ( no one from team can drive you...utilize parents, please).

11:30 start for you.

If anything changes (like the weather), we shall make an adjustment.

Javelin  - Coach Kennedy shall be there.

Distance team - Coach Besser shall be there as well and explain the new event we are running.

Vaulting -  Coach Ramesh will likely be there to help us.

QUOTE FOR THE WEEK/ ALSO TRAINING INFO

Javelin throwers did a terrific job today! I applaud you despite the mist at the end of practice!

For those of you away, it is high recommended that each day you are away, you involve yourself with our warmup as well as drills.

Long Sprinters and Distance Runners - Run for 20- 25 minutes on your own or on a Treadmill or swim or bike for an equal amount of time.  Stretch afterwards as needed and make certain to hydrate.

Short Sprinters - Do sets of short speed work. I would suggest 2 - 3 x (4 x 50's )with  a break of about 3 minutes in between. Then do core work (60 second planks).

Throwers - practice your movements and specific cues Coach Carr has embedded into your minds. Core work is good. Javelin throwers grab a broom and work on your form as well.

Clear your mind as we prepare for the post season! Enjoy your time off!

We will go back to normal on Tuesday. We are starting the COMPETITIVE PHASE of the season!

Coach Budd is no Einstein, so he is sharing some of HIS wisdom:

PRACTICE SCHEDULE

Here is the practice schedule we have covering this week as well as the next. 

A lot of activities going on especially for Seniors. We need to make certain that we cover as much as we can, because the new standards are out for the State Sectional at Westfield State.

Wed - May 26:  Practice 2 - 4

Thu - May 27:   Practice 2 - 3:30

Fri - May 28:     Practice 2 - 4

Sat - May 29:     Practice 8 - 10

Sun - May 30:    Off

Mon - May 31:   Practice on own ( Memorial Day)

Tue - Jun 1:        Practice 2 - 4

Wed -Jun 2:        Meet vs. Ludlow (scrimmage)

Thu - Jun 3:        Practice 2 - 4 Senior Prom - Seniors obviously excused

Fri -   Jun 4:        Graduation - No practice

Sat -   Jun 5:       Practice 9 - 11

Sun -  Jun 6:       Practice on own for most

Mon - Jun 7:       Practice 2 - 3:30

Tue -   Jun 8:       Practice  2 - 3:30

Wed -  Jun 9:       Meet vs. Central

Thu - Jun 10:       TBA

Fri -   Jun 11:        Practice 2 - 4

Sat -   Jun 12:        Practice 8 - 10

June 17 and June 19 has been reserved for the Western/Central State Sectional Championships - TBA

QUOTE OF THE WEEK/PRACTICE SCHEDULE

Mon -  2 - 4

Tue- at Agawam bus leaves 2:15

Wed  - None

Thu -  2 - 4

Fri -   2 - 4

Sat-   11 -1

TRY NOT

GEORGE LUCAS & YODA

PRACTICE CONFUSION

 Saturday's MANDATORY practice has been upset by a road race agenda. There is now confusion if and when practice actually is.

I suggest that those going to the road race, come to practice for 8AM for final instructions on their events.

Because of personnel issues, some folks will not be entered on Monday, there shall NOT be a pole vault entry from us for safety reasons. This MIGHT change, but no assurances. Administration can decide.

Read your e-mail for event changes today. Race runners shall be released once they secure their event  information. EVERYONE ELSE please arrive for a short practice at 8:30.

NEXT WEEKS practice schedule is as follows and shall be followed accordingly unless MONDAY'S meet is postponed:

WED - 2-4

THU - 2-4

FRI  - 2-4

SAT - 8 - 10  (no excuses...AGAWAM on Tuesday)

MON - 2-4

TUE - MEET AT AGAWAM

VACATION WEEK PRACTICES

 We shall have to improvise next week as there are limitations to the school's availability inside. I also would like to be around when the trainer makes herself available...she has a life too outside of the school.

Wednesday, Bus leaves ELHS at 2:30

So here is what I am proposing starting Thursday after our meet:

Thursday: Off day - take time to prepare studies and get ready for vacation

Friday : 3:00

Saturday: 8:00am on turf (weather permitting)

Sunday:  off do stretching on your own

Monday: 9:00am Meet at Track

Tuesday: 3:00pm meet at Track or School if bad weather

Wednesday: Meet at 4:00 (arrive by 2:30 for set up)

Thursday : off

Friday: off - workout on own 

Saturday: off - workout on own : Distance run with Scott

Sunday: off (those doing outdoor be prepared to start right away)

Monday: 2 to 4 (Outdoor Starts)

 

SNOW!

For all intents and purposes, our regular season is over. 

Official results vs. Minnechaug still have to be determined, there were some discrepancies, but certainly the Falcons prevailed. The times of each member of our team still have to be confirmed.

I think we did well, but I am uncertain how well. We shall figure it out.

For today, roads are slippery. I do not know how cold it is outside, nor how it shall be after 1:00pm.

The other danger is leaves under snow. We also are not permitted to practice in the school.

I am going to do something I NEVER do. Let's re-group and start fresh on Monday. Regardless of what the weather might be, you shall have a chance to rest and get that extra hour of time for yourself (remember we fall BACK an hour on Saturday night.

There are still several things I want to get done before we pack it in.

Timed mile for all on Wednesday (would like managers to attend). Also, the following week we will run our REAL course against one another ( November 10). 

Because Winter Sports is truly questionable, I believe it is in your best interests that we continue on until November 20 as far as training goes (weather conditions permitting and at the discretion of the Athletic Director). I shall keep you all informed of what we are doing. 

We still have the tennis court and pretty much access to the turf and field because we start early.

I think we have had a successful season.  The last several years have given us many a challenge. Think about it: extreme heat, the threat of west nile, cold, rain, covid, etc. Every one of us has adapted to the changes and I do not believe anyone has complained. 

Each student  and parent understands that safety is the primary concern. Your parents have provided us with nourishment at our contests and have been exemplary throughout. Special thanks to Mr. Cassidy for videotaping what we have done. Everything this season is on ELCAT.

PLEASE DO THE 30 MINUTE WORKOUT today, and tomorrow if not for anything else, to humor me!

We shall be back in business again on MONDAY....HAPPY HALLOWEEN!

HERE IS THE WORKOUT

MEET MOVED TO WEDNESDAY

Chicopee Comp has postponed our meet to Wednesday.

For those of you that know we have no spot at the school to train inside, here are a couple of videos that I would like for you to do.

Both are Yoga related.  We cannot be inactive.

Go through your normal warmup and run two miles. Come home and work for about 50 minutes on these two videos.

DO THIS ONE FIRST

Take a quick break then do this one second. Yoga has always been a part of our training, so we need to add today top be ready tomorrow.

Get your mind together for the race. Pack your bags tonight and still include additional socks, drink and snack!

MAY THE COURSE BE WITH YOU!

SCHEDULE THIS WEEKEND

Here is the schedule for this entire weekend:  

SUPERHEROES WEAR MASKS

Saturday - 7:45 AM at Forest Park (Trafton Road entrance)

Sunday - ON OWN  Recovery Run 

Monday - at Turner Park 

Tuesday - Meet at Chicopee State Park

POWER OUTAGE PRACTICE

WARMUP RUN

JOG 800 METERS FOR WARMUP OR ABOUT 10 MINUTES ( BE CAREFUL IN REGARD TO POWER LINES IF THEY ARE DOWN...AVOID!)

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)

A-SKIPS

SKIPS

LEG CIRCUITS
(3 SETS- LAST TIME FOR SEASON)

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

60 SECONDS EACH

CRUNCHES

ONE LEG CRUNCH

OTHER LEG CRUNCH

SIDE PLANK

OTHER SIDE PLANK

BRIDGE

2 MINUTE BICYCLE

3 MINUTE BOAD (HOLD) - SUSPEND ARMS AND LEGS

10 MINUTE COOL DOWN

PRACTICES FRIDAY AND SATURDAY

Coach Budd shall make a call regarding practice around 1:30 - 1:45 today. 

Saturday's practice at Chicopee State Park is on. Arrive around 8:15.

PRACTICE TODAY

Rain is supposed to end this morning.

We shall still have practice. In fact, we shall do most of what we did yesterday. The exception is that we shall do leg circuits rather than core work.

Group 1 shall run Angelina's route.

Group 2 can run the same distance they did yesterday.

Group 3 will do 3 and 1/2 perimeters to continue to build on your aerobic energy system.

The only thing that might cancel practice today would be lightning. As I stated earlier this week, expect weather changes and pack a sweatshirt or jacket in your backpack. It can be nearly 80 degrees one day and low 50's the next.

Changes like that make us all more susceptible to illness. That being said, get your rest each night and eat a solid breakfast. Snack or have a sandwich for lunch and eat again to replenish your energy when you are done with practice.

Being quarantined at home during school might be a benefit, because you have less exposure to other students. Our athletic department is pleased that you have selected an activity to balance off your day. Getting out and doing something positive is a GOOD thing,

Will see you at 2:15. You folks are really doing well!

TODAY'S FIRST DAY OF PRACTICE

OUR OFFICIAL TEAM LOGO

Practice today starts at 3:00. Please BE ON TIME We shall have VERY LITTLE (if any) access to the school. We shall meet inside the tennis courts nearest the baseball field. Put your bags a minimum of 6 feet apart to maintain social distancing.  Go to the bathroom BEFORE you arrive.

We have a lot of things to go over as well as get our workout in for today.

Be dressed to run, have an adequate supply of water, wear a face mask, bring a hand sanitizer, wear a jacket if it is cool (not the jacket...the weather).

Discuss with your parents the time or times you would like to start practices next week. 

You shall be responsible for Saturday and Sunday runs, which I shall go over.

If we set the standard today, we can probably be done with most of our practices within an hour (sometimes  hour and a half) each day. Workouts are posted where they always have been each day and week.

Stay on top of your studies, I figure remote learning is more difficult than actually being in class. 

See you later today,

PLEASE make certain if you have not done so, to bring your signed Informed Consent waiver.

I have sent out text messages, and shall have copies with me for completion.

Coach Budd