2015 – Practice Schedule (Indoor)

Tuesday & Thursday @ Fieldhouse 3:30

Wednesday & Friday @ Fieldhose 5-6

3/17 Agenda

TRACK AGENDA​​​ 3/17-3/21
Checkout ………. Muskietrack.com

Distance-Distance Run and Ropes
Hurdles-5 x 150 m Hill Sprints, 5 x 150m on track 80%
Sprints-400 Build up, small hurdle run-over, x 6, 6 x 20 m High Knee, Ladder 1-2-3
Throws—Rope Routine, Abs, Pushups, Girls shot and Boys Discus
Jumps—Pole vaulters pole Runs, misc drills and pop ups, High Jump 3 step Drills and mat drills

Distance-Fartlek run 2 minutes on and 1 minute off x 5 with quad loop run
Hurdles-Downtown loop, 5 x 150m strides, Hurdle Drills
Sprints-400 Build ups, 10 Bleachers, 60 x 2, 100 x 2, 200 x 2, 100 x 2, pony express
Throws- 10 x 40 yard Sprints, Girls Discus and Boys Shot
Jumps-Pole vaulters pole runs marking steps, High Jumpers 3 step drills, marking steps

Wednesday—Track Pictures- Time trials may move to Thursday if weather is bad
Distance-Track Pictures, 30 minute run
Hurdles-Time trials 100m and 400m
Sprints-Time trials 100 and 400m
Throws- Boys and Girls Hammer, Rest at Shot
Specialty, Blocks, ect after time trials
Triple Jump

Thursday—All Juniors and Seniors Meet the team with Radio, Stop 9 activity center, 6:00pm
Distance-Sprint straights, jog turns, 1 mile x 3 sets
Hurdles-Downtown loop, 5 x 150m strides, Hurdle Drills
Sprints-400 Build-ups, 4 hills, ladder 3-2-1
Throws-Rope Routine, abs, Pushups, Girls Shot, Boys Discus
Jumps-Long Jump Run Thru, Pole Vaulters pole runs and short approach jumps

“Talent is God-given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.”

Distance- 3 miles, 4×100 strides, rope jumping
Hurdles-12 x Hurdle Repeats, abs 25x, ropes 10x, pushups 10x, wall jumps 25x
Sprints-400m Build ups, Blocks 5 x30m , Relay Drills, 2 x 400 m Indian Runs
Throws—Technique Drills, Girls discus and Boys Shot, Hammer at the end of practice
Jumps-Long Jump Run Thru, Steps, Ramp Pop-ups, Pole vaulters Full Run Jumps, High Jumpers Circle drill, short approach and full approach, mat drills


Missing Paper work:
Kali Roberts—No physical and no EMF…..can’t practice
Gabriella Stoner—No EMF
Storm Wilkins—No EMF
Dylan Beatty—NO PHYSICAL and no EMF…can’t practice
JP Evans—No EMF
Rudolph Evans—NO Physical no EMF… can’t practice
Caleb Gaiters—Physical expires 4/22/2014
Clayton Neal—No Physical and no EMF—-can’t practice
Garrett Ross—No Physical and No EMF——can’t practice
Austin Snyder—No physical—-can’t practice

If you don’t have a uniform, you need to stop in during school!!!!!!
Parent Sign-up for helping with concession stand:

NAME _____________________________​​​Athletes Name _________________

Phone _____________________________​​​EMAIL ______________________

Would you be interested in helping stock/clean concession stand???? ​Yes ​ no
Would you be interested in helping pickup items for concession Stand ??? ​Yes ​ No

Circle meet which you could work
3/31 Junior High Home
4/3 Junior High Home
4/17 John Glenn STS-95 ​​ Early Shift 3-6​​Late Shift 6-9
4/22 Varsity Trivalley, West M
4/29 Varsity Morgan/Sheridan
5/17 9 th /10th grade Invite 10-2
5/29 Regional Prelims ​​ Early shift 3-6​​Late Shift 6-9
5/31 Regional Finals​​​Early Shift 10-12​Late Shift 12-2
Coach Joys number if any questions 740-704-5463


The life lessons taught by John Wooden have become legend. Here’s a collection of some of the greatest “Woodenisms.”
“Things turn out best for the people who make the best of the way things turn out.”
“Never mistake activity for achievement.”
“Adversity is the state in which man mostly easily becomes acquainted with himself, being especially free of admirers then.”
“Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are.”

Wooden’s wisdom has withstood the test of time.
“Be prepared and be honest.”
“Be quick, but don’t hurry.”
“You can’t let praise or criticism get to you. It’s a weakness to get caught up in either one.”
“You can’t live a perfect day without doing something for someone who will never be able to repay you.”
“What you are as a person is far more important than what you are as a basketball player.”
“Winning takes talent; to repeat takes character.”
“A coach is someone who can give correction without causing resentment.”
“I’d rather have a lot of talent and a little experience than a lot of experience and a little talent.”
“If you don’t have time to do it right, when will you have time to do it over?”
“If you’re not making mistakes, then you’re not doing anything. I’m positive that a doer makes mistakes.”
“It isn’t what you do, but how you do it.”
“Ability is a poor man’s wealth.”
“Failure is not fatal, but failure to change might be.”
“Consider the rights of others before your own feelings and the feelings of others before your own rights.”
“Do not let what you cannot do interfere with what you can do.”
“Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.”
“It’s not so important who starts the game but who finishes it.”
“It’s what you learn after you know it all that counts.”
“It’s the little details that are vital. Little things make big things happen.”
“Talent is God-given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.”
“The main ingredient of stardom is the rest of the team.”
“Success comes from knowing that you did your best to become the best that you are capable of becoming.”
“Success is never final; failure is never fatal. It’s courage that counts.”

3/10 News

Practice Starts TODAY!!!!

Preseason Radio station is Thursday 3/20


Click to see some of the images from this past weekend at the State Indoor Track meet.

Practice Starts

The first practice starts on Monday, March 10th.

5K Race Form


5/6 Week schedule

TRACK Agenda

M 5/6

Sprinters—1-1-1-1-2-1-1-1-1-1-, 6x hills, 400 (4pack every 50m)
Hurdlers—6x Hill Sprints,4 x150
Distance—Circuit training

T 5/7

Sprinters—6×100 starts, 2 lap Indian Run, 3 Bleachers
Hurdlers—300 Workout 5to 1, 4 to 2, 3 to 3, 2 to 4, 1 to 5, 1×300
Distance—Distance Challenge

W 5/8
Sprinters—1-1-2-2-3-3-4-2-2-1-1, 4 bleachers, 4 downhills
Hurdlers—6 x First 5 Hurdles. Sprint rest of 100, Hurdles Drills
Distance—12x 300 Repeats

4×100 Around 4x (Removes 4 of 100 from Workout)
Th 5/9

Sprinters—Build ups 2-3-4-5
Hurdlers—1 x 400 (100%) 10 minute Break 1×300 (100%)

F 5/10

Sprinters-East Tech, Blocks 6x straight, 6x Turns
Hurdlers—Work on 300’s—First 3 Hurldes 5x, Last 2 Hurdles From 150 mark
Distance–12×400 repeats

4×200 3x around
MONDAY—-Riverview Home
Friday –May 17th MVL

MVL Event Sheet
Long—Brown, Kuhns Whitlow, Tanner Slack
High—Jaq Williams, Rylee Evans Grant Slack, T. Slack
Shot—Garretson, Bonner Whitlow, Morton
Disc—Garretson, Stallard Whitlow, Brock
Pole—Nicolozakes, Watson Ross
4×800 Carson, Callihan, Williams, Wilson
VanHorn, Bradford, Fahey, Jamiel
100/110H—Gregory, Knellinger Bennett, Rud Evans
4×200– Knellinger, FAtheree, Watson, Ryan Alt: Kira Williams
Gaiters, Hammer, Morton, Powers Alt: Shaffer
1600—Wilson, Callihan Fahey, Klies
4×100—Knellinger, Brown, Ryan, Kuhns
Gaiters, Hammer, Morton, Powers

400—Gregory, Ryan VanHorn, Bruining
300H—Gregory, Jaq Williams Bennett, Powers
800—Wilson, Carson Jamiel Bradford
200—Brown, Kuhns G Slack, Gaiters
3200—Wilson, Podojak Klies, Wilfong

4×400—JAq Williams, Carson, Ryan, Kuhns Alt: Kelsey Knellinger, Bonner
G Slack, VanHorn, Powers, Jamiel

These Relays will be the Relays to be run at Riverview meet *(as a practice run for MVL), these relays will probably change at Districts……..rearranging to give us the best shot in MVL’s

4/29 Week Schedule

TRACK Agenda



M 4/29 Sprinters/Hurdlers–1-1-1-3-1-1-1-3-1-1-1

Distance-Downtown loop, 4×300

Throwers–Quality Throws (shot/Disc)

T 4/30 Crooksville/Maysville
W 5/1 Sprinters-1-2-3-4-1-2-3-4-

Hurdlers-6x drill, every other hurdle drill, Hurdle Drills,

Distance-3x lines, extended campus loop

Throwers–Core Strength/Ropes

Th 5/2 Sprinters–Fartlek (jog 30 sec, run 30 sec, sprint 30 sec, walk 1 min)  15-20 minutes total

Hurdlers-2×4 (80%)  2×350 (80%)


Throwers–Quality Throws, General Drills

F 5/3 Sprinters-2x East Tech

Hurdlers-6x 150 strides, blocks, hurdle drills

Distance–Distance Day

Throwers–Ropes/Core Strength/Throws

Jumpers–General Drills, pop-ups

4/15 Week Schedule

TRACK Agenda
Track Trip $$ ASAP

M 4/8

Hurdlers: 6x 100m (first 5 hurdles)
Distance: 2x lines, Campus loop & hand offs
Sprinters; East Tech, Blocks
Throwers: Technique, Light Throws
Jumpers—Short approach, General Drills

T 4/9

Sheridan/Morgan at Morgan
W 4/10
Hurdlers:6x 200 strides(70%)—(with Rope workout)
Distance: 8 laps jog turns & stride straights , cool down
Sprinters: 6×200 Strides (70%)—Ropes
Throwers: Core and ropes

Th 4/11

Hurdlers: Repeats 12x Abs, Pushups, Bleachers
Distance: 12×400 w/200 walk/jog, cool down
Sprinters:100, 100, 200, 200, 250, 250, 300
Jumpers—Short approach, Check steps, General Drills
F 4/12

Leave for Track Trip at 1:45
Athletes not going get a run over the weekend

4/8 Week Schedule

TRACK Agenda


Track Trip $$ ASAP


Paid for Tenn.–Nicolozakes, Podojak, Watson, K. Williams, Delong, Fahey, Jamiel, Klies, Law, Slack, Slack,  Wilson, Brown, VanHorn, Stallard, Zimmer, Shaffer, Bradford, Brock, Delong, Jamiel,
M 4/8 Hurdlers: 6x 150 Strides, Hurdle Drills, Stick work, Blocks

Distance:  30 minute run, 6×100 strides on turf, & hand-offs

Sprinters;  East Tech, Handoffs, Blocks

Throwers:  Technique, Light Throws

Jumpers–Short approach, General Drills

W 4/10 Hurdlers:8x Repeats (with Ropes)

Distance:  12×400 @ goal pace with 200 jog, 2 lap cool down

Sprinters: 150,  200, 300, 400, 450

Throwers:  Core and ropes

Th 4/11 Hurdlers:6x 150 Strides, Hurdle Drills, Stick Work, Blocks

Distance:  Extended downtown loop,  6×100 strides on turf, & hand-offs

Sprinters:  East Tech, Handoffs, Blocks


Jumpers–Short approach, Check steps, General Drills

F 4/12 St. C—-KICK BUTT