LCCS Track & Field

LCCS Track & Field

Steve Kell

Cardinal Invitational

Announcements

March 30th, 2024

Cardinal High School, 14785 N Thompson Ave, Middlefield, OH 44062

Bus Leaves at 8:00am

Field Events start at 10:00am

  • Prelims Start at 11:00am
    • 100m H/ 110m H, 100m, 4x800m (final), 200m
    • Top Eight Times advance
  • Full Event Details-Coaches remind me to print one for you.
  • Ticket Link $8, Must be purchased and presented digitally
  • Entries for the Invitational are listed below
  • Keep in Mind:
    • Only the two best performers are able to be entered
    • We expect every member of the team to travel with us and study their event/help their teammates with warm-ups/observe competition/be an encouragement
    • There are events open to enter, specifically hurdles, your coaches will try and encourage you to test out events that will put you in a position to help the team most
    • Tuesday the 9th will be an open entry meet

Event Entries by Athlete – TBD Thursday

Event Entries by Event – TBD Thursday

OHSAA-Track-Schedule-1Download

LCCS High School Track Essentials

Announcements

High School:
Spring 2022

  • 1st Practice – Tuesday February 22nd
  • State Meet June 3rd and 4th
  1. Download and Complete the required forms from LCCS Athletics. Click Here
    1. Please be sure to have all the above files ready to go prior to the official start of the season.
    2. The sports physical needs to be completed every 13 months
    3. Other forms need to be completed each season
  2. Download, read, and follow the e-signature instructions for the High School LCCS Track and Field Handbook. Click Link Below or Here
  3. View the High School Track and Field Meet Schedule, (Boys and Girls are the same) Athletics page is linked and printable document accurate as of 2-18-22
  4. High School Athletes!: Fill out this form
  5. High School Athletes, If you know you will miss practice let the coach know here.
  6. Check out the HS volunteer opportunity down below in addition to extra details for the season. Click here if you want to help
LCCS-Track-and-Field-HandbookDownload
2022-Varsity-Boys-TF-Meet-Schedule-1-27-22-1Download

The high school team is scheduled to host two meets this season. Dual meets (the smallest) on April 12th and May 3rd. We could really use parent volunteers to help us run field events and help with starting line, finish line, and relay meet management. We received some offers to assist, and are grateful. We could use you specifically, if you can spare the time let us know. (we have really easy things to help with if you are worried about not being capable) Click here(same link as above)

Extra High School Season Details:

  • Team Gear Shop Via Ritchie’s
  • Official OHSAA Start Date: February 21st
  • Practice time:
    • Monday through Friday
    • High School 3:00pm-5:00pm
  • Students Use Cafenasium Lockers
  • Dates to Note
    • First Meet April 2nd
    • Districts: May 18th & 20th
    • Regionals: May 25th & 27th
    • 2022 State Tournament June 3rd & 4th
    • State Tournament at Jesse Owens Stadium, OSU

LCCS Preseason Track Meeting: MORE DETAILS TO COME | Check Back For Updates

Announcements

February
9th, 2022

Main Gym | 7:00 – 8:00pm

REQUIRED FORMS
to participate in Lake Center Athletics:

VIEW & DOWNLOAD THE REQUIRED FORMS

Please be sure to have all the above files ready to go prior to the official start of the season.

  • Official Start Date: February 20th
  • Practice Monday through Friday : High School 3:00pm-5:00pm Potential for Fridays off, and special Saturday Practices TBD
  • High School Athletes Use Main Lockers
  • Dates to Note
    • First Meet: April 1st
    • Districts: May 17th & 19th
    • Regionals: May 24th & 26th
    • 2023 State Tournament June 2nd and 3rd
    • State Tournament at Jesse Owens Stadium, OSU
  • Instructions to Join Remind (for all text message communication from the team): text @9a3ggf to the number 81010

Week 4

Indoor Track and Field

Team #1: Speed Development 3-5pm

Instruction: Nutritious Food- Shrewd Manager – Luke 16:1-15

  1. Forward Resistance
    1. Heaviest Resistance
      1. Slow Long Steps
      2. Walk JH Hall Down and Back
      3. Switch Partners
      4. x6 Turns or Until Exhaustion
    2. Lowest Resistance
      1. Sprint Left side of JH Hall
      2. Walk back on right side
      3. Sprint Speed
      4. Very Light Foot Falls
      5. As little ground contact as possible
      6. x3 Highest Quality
    3. Hip Extension Circuit
      1. Hold at Extension Count 2
      2. Stand in wide straddle
      3. Hold Leg Straight
      4. Perform to Exhaustion
        1. Adductor
        2. Abductor
        3. Hip Flexor
        4. Glute
  2. Range of Motion Circuit
    1. x20 Each
    2. Reverse Step-Up
    3. Knees over Toes Calf Raise
    4. Jefferson Curls
    5. Nordic
    6. Reverse Nordic
    7. VMO Squat
    8. Tibialis Raises
    9. Deep Split Squat
  3. Heavy Lifts
    1. Squat
      1. Squat Rack
      2. Four Rep Max
      3. Repeat Until 1 Squat is no longer possible
    2. Deadlift
      1. Lifting Platform/Romanian with Dumbbells
      2. 4-8 Reps
      3. Heavy Weight
      4. Straight Back
    3. Bench Press
      1. Hands Shoulder width apart
      2. 4-8 Reps
      3. Heavy
      4. 3 Set Minimum
    4. Pull Ups
      1. Bench Assisted/Band Assisted/Standard
      2. 5 Reps
      3. 3 Sets
    5. Calf Raise/ Knees Over Toes Preferred
      1. Toes In
      2. Toes Out
      3. Toes Straight
  4. Core
    1. Captains Chair
      1. Forward
        1. 3 Sets
        2. 10 Reps
      2. Left/ Right
        1. 1 Set Each
        2. 10 Reps
    2. GHG with light weight
      1. 10 Reps
      2. 3 Sets
      3. Extend Weight Overhead
      4. Twist with Weight Left
      5. Twist with Weight Right
    3. Bicycle Twist Sit Ups

Same as Tuesday

  1. We will pick up where we left off

8:00am-9:30am

  1. HIIT
  2. Obstacle Course/Bootcamp

Also Consider running the 5k

Next Week at the Hall of Fame, 5k: https://runsignup.com/spirit5k

Aerobic Refresh Run

  1. Running Challenge
    1. 1 Point for every five minutes you document you run over the course of the week
    2. Half a point for every mile documented and shared via Nike Run Club or other run tracking app
    3. Every run longer than 30 minutes will be worth five additional points
    4. 15 points for running the 5k next week
    5. Must have a validating email from a parent
  2. Minimum
    1. Total minutes run must be over 1 hour
    2. Must be a total of three runs or more
    3. Must be a total of five or more athletes who fully participate in order for prizes to be available
  3. Winners
    1. First – $20 Gift Card for the most points Chik-Fil-a, Chipotle or negotiable
    2. Second – $10 Gift Card for second most
    3. Must Attend Practice the first full week of December, Tuesday Thursday Saturday(documented for Saturday if not a part of the 5k)
    4. competing against strength, see that tab for details

Challenge

  1. Qualifiers
    1. Must have a validating adult email your results
      1. The person who validates that you have completed the exercise must vouch for your honesty and witness your form in at least one set of these exercises.
      2. The mail needs to explicitly state that the athlete followed good form and counted accurately to arrive at the point total
    2. Must be completed in one 24 hour period
    3. Must be a total of five or more athletes who fully participate
  2. Body Weight Movements
    1. Squats
      1. Sets of 50
      2. Lower your hips level with knees
      3. Rotate knees out
      4. Every set of 50 counts as 1
    2. Sit Ups
      1. Sets of 50
      2. Shoulders must touch the ground
      3. Elbows must touch the knees
      4. Every set of 50 counts as 1
    3. Push Ups
      1. Sets of 15
      2. Hands must come off the ground at the bottom
      3. Feet to Hands, not on your knees
      4. Every set of 15 counts as 1
    4. Calf Raises
      1. Sets of 30
      2. Fully extended calf
      3. Ankle must return to the ground
      4. every set of 30 counts as 1
    5. Romanian Deadlifts
      1. Sets of 20 on the right leg and 20 on the left leg
      2. Must touch your fingers to the ground each rep
      3. Must not touch the opposite leg to the ground while in motion
      4. Every set of 40 counts as 1
  3. Bonuses
    1. For every full set of exercises you do receive an extra point
    2. For every exercise category that is performed over six times, double the points (example set 7 is worth 2)
    3. If more than 10 individuals complete is challenge with a validating email and no penalties Coach Kell will host an Indoor Track Christmas Dinner with your choice of food.
  4. Penalties
    1. If no set of a category of exercise is completed reduce score by 10 points
  5. Winners
    1. Must have a minimum of 15 points
    2. First place gets a $20 Gift Card to either Chick-fil-A or Chipotle
    3. Second Place gets $10
    4. Must Attend Practice the first week of December, Same as the running challenge, only one set of prizes, see the running blurb for more

Eating

Eat the best quality foods you can…

Team Workouts can be interchanged to favor personal preference/energy level,

Week 3 : Indoor

Indoor Track and Field

Team #1: Speed Development 3-4:30pm

Instruction: Super Compensation

  1. Reverse Resistance
    1. Heaviest Resistance
      1. Slow Long Steps
      2. Walk KC Down and Back
      3. Switch Partners
      4. x6 Turns or Until Exhaustion
    2. Lowest Resistance
      1. Backward Sprint down KC gym
      2. Walk back on right side
      3. Sprint Speed
      4. Very Light Foot Falls
      5. As little ground contact as possible
      6. x3 Highest Quality
    3. Hip Extension Circuit
      1. Hold at Extension Count 2
      2. Stand in wide straddle
      3. Hold Leg Straight
      4. Perform to Exhaustion
        1. Adductor
        2. Abductor
        3. Hip Flexor
        4. Glute
  2. Heavy Resistance Bike Sprint/Hall Sprint (Condition Dependent)
    1. Sprint
    2. 8-10 Seconds
    3. 3-4 Minute Recovery
    4. 1-3 Reps
    5. A-Stride Form
  3. Core
    1. Sit Ups With Resistance
      1. Straight with Chest Press
      2. Left Side With Chest Press
      3. Right Side With Chest Press
    2. Rows with Resistance
      1. Right Side Saw Cut
      2. Left Side Saw Cut
      3. Standard Row
      4. Bent Over Diver Row

In two weeks, if your schedule allows please run the Spirit of the Season 5k with my wife and I on December 9th: https://runsignup.com/Race/OH/Canton/SpiritoftheSeason5k

Individual Strength Development 40 Minutes

  1. 20 Squats Every Minute for Ten Minutes
  2. 20 Calf Raises a minute for ten.
  3. 30 Crunches a minute for ten.
  4. 20 Supermans a minute for ten.

Team #4: Acceleration Development 8-9:30pm

  1. Hurdle Drills
  2. Jump Drills
  3. Full Body Heavy Weights
    1. 5 Reps
    2. 3 Sets
      1. Squat/Curl/Shoulder Press
      2. Bent Over Row/Dead Lift/Knees Over Toes Calf Raise
  4. Medicine Ball Work x20 (slow controlled)
    1. Side Twist Sit-Ups w/ Toss to Partner/Wall
    2. Wall Side Toss L/R
    3. Wall Overhead Toss L/R
    4. Superman (Arms Extend and Retract)
    5. Low Boat High Boat (Weight on Feet)

In two weeks, if your schedule allows please run the Spirit of the Season 5k with my wife and I on December 9th: https://runsignup.com/Race/OH/Canton/SpiritoftheSeason5k

Aerobic Refresh Run

  1. Warm-Up
  2. Easy 15 minute to 1 hour
    1. Aerobic Pace Workout
      1. Heart Rate Calculation
        1. (180- Age)x55%= Effortless Pace
        2. 180-Age= Aerobic Max Heart Rate
          1. Exercises should be conducted in the range between 55% and Maximum
          2. Low Heart Rate equals fat burning metabolism
      2. Breath
        1. You can recite the Lord’s Prayer without Gasping
        2. You can breath through your nose
    2. DO NOT go too fast
      1. End of Exercise
        1. Stable Energy
        2. Stable Mood
        3. Stable Appetite
        4. NO lingering soreness
        5. NO lingering fatigue
        6. Easily recover for tomorrow
      2. Benefits
        1. Longterm Development
        2. Builds Mitochondria (Mitochondrial Biogenesis)
          1. Builds Endurance
          2. Builds Explosive Capacity
          3. Supports General Health
            1. More Efficient Metabolism
            2. In tandem with High Intensity increases in Mitochondrial Density
            3. Big, fast, Clean Burning Engine (Primal Endurance PG. 32, Mark Sisson)
          4. Delayed Effects of Aging
          5. Less Lactic Acid Burn
            1. Mitochondria burn oxygen/no lactic acid by product
            2. High Intensity Endurance Training requires glucose and often produces Lactic Acid as a result
            3. Less Soreness for the specific workout
            4. Less Soreness for all subsequent workouts

In two weeks, if your schedule allows please run the Spirit of the Season 5k with my wife and I on December 9th: https://runsignup.com/Race/OH/Canton/SpiritoftheSeason5k

Body Weight Circuits

  1. Essential Movement Circuit
  2. Range of Motion Circuit
    1. Reverse Step-Up
    2. Knees over Toes Calf Raise
    3. Jefferson Curls
    4. Nordic
    5. Reverse Nordic
    6. VMO Squat
    7. Tibialis Raises
  1. Legs
    1. Squats
    2. Romanian Deadlifts
  2. Push-ups
    1. Wall
    2. Chair
    3. Knees
    4. Standard
  3. Pull-Ups
    1. Chair Assisted
    2. Horizontal
    3. Chin-ups
    4. Standard
  4. Core
    1. Planks
    2. Sit-Ups
    3. Leg-Ups
    4. Reverse Plank

In two weeks, if your schedule allows please run the Spirit of the Season 5k with my wife and I on December 9th: https://runsignup.com/Race/OH/Canton/SpiritoftheSeason5k

Sleep

  1. Go to bed as near to sundown as possible
  2. Avoid screen time within an hour of bed time.
  3. Wake before the sun rises
  4. Adjust your schedule to favor quality sleep

Relax/Play

  1. You need to rest and clear your head
  2. Play is anything that requires quick actions and reflexes but the conclusion of the event is not important. (Formal competition in any sport is not play, the outcome needs to be for the sake of enjoyment)

Eat Nutritious Food Only

  1. Avoid Fried Foods and Vegetable Oils (Avocado Oil, Olive and Coconut are acceptable)
  2. Avoid Sugary Foods as Staples of Every Meal(Bread, Pasta, Cereal, Cakes, Junk Foods of all Kinds)
  3. Do not Drink Sugary Beverages (including fruit juices, pop, vitamin water, power aid and gatorade)
  4. Eat High Quality, Nutrient Dense Foods
    1. Highest Quality Vegetables
    2. Highest Quality Meat
    3. Animal Fat as Preferred
    4. Highest Quality Nuts
    5. Eggs

Team Workouts can be interchanged to favor personal preference/energy level,

Week 2 : Indoor

Indoor Track and Field

Team #1: Speed Development 3-4:30pm

Instruction: Super Compensation Review – Luke 16:1-15

  1. 200m Sprint Repeats
  2. Alternative
    • Squats – Compound with overhead press
    • Deadlifts – Compound with bent over rows

Team #2: Speed Development 3-5pm

  1. 200m Sprint Repeats
  2. Alternative
    • Squats – Compound with overhead press
    • Deadlifts – Compound with bent over rows

8-9:30

  1. Bootcamp Style Exercise in the Kaufman Center Gym

Aerobic Refresh Run

  1. Warm-Up
  2. Easy 20 minute to 1 hour
    1. Aerobic Pace Workout
      1. Heart Rate Calculation
        1. (180- Age)x55%= Effortless Pace
        2. 180-Age= Aerobic Max Heart Rate
          1. Exercises should be conducted in the range between 55% and Maximum
          2. Low Heart Rate equals fat burning metabolism
      2. Breath
        1. You can recite the Lord’s Prayer without Gasping
        2. You can breath through your nose the entire run
    2. DO NOT go too fast
      1. End of Exercise
        1. Stable Energy
        2. Stable Mood
        3. Stable Appetite
        4. NO lingering soreness
        5. NO lingering fatigue
        6. Easily recover for tomorrow
      2. Benefits
        1. Longterm Development
        2. Builds Mitochondria (Mitochondrial Biogenesis)
          1. Builds Endurance
          2. Builds Explosive Capacity
          3. Supports General Health
            1. More Efficient Metabolism
            2. In tandem with High Intensity increases in Mitochondrial Density
            3. Big, fast, Clean Burning Engine (Primal Endurance PG. 32, Mark Sisson)
          4. Delayed Effects of Aging
          5. Less Lactic Acid Burn
            1. Mitochondria burn oxygen/no lactic acid by product
            2. High Intensity Endurance Training requires glucose and often produces Lactic Acid as a result
            3. Less Soreness for the specific workout
            4. Less Soreness for all subsequent workouts

Body Weight Circuits

  1. Essential Movement Circuit
  2. Range of Motion Circuit
    1. Reverse Step-Up
    2. Knees over Toes Calf Raise
    3. Jefferson Curls
    4. Nordic
    5. Reverse Nordic
    6. VMO Squat
    7. Tibialis Raises
  1. Legs
    1. Squats
    2. Romanian Deadlifts
  2. Push-ups
    1. Wall
    2. Chair
    3. Knees
    4. Standard
  3. Pull-Ups
    1. Chair Assisted
    2. Horizontal
    3. Chin-ups
    4. Standard
  4. Core
    1. Planks
    2. Sit-Ups
    3. Leg-Ups
    4. Reverse Plank

Sleep

  1. Go to bed as near to sundown as possible
  2. Avoid screen time within an hour of bed time.
  3. Wake before the sun rises
  4. Adjust your schedule to favor quality sleep

Relax/Play

  1. You need to rest and clear your head
  2. Play is anything that requires quick actions and reflexes but the conclusion of the event is not important. (Formal competition in any sport is not play, the outcome needs to be for the sake of enjoyment)

Eat Nutritious Food Only

  1. Avoid Fried Foods and Vegetable Oils (Avocado Oil, Olive and Coconut are acceptable)
  2. Avoid Sugary Foods as Staples of Every Meal(Bread, Pasta, Cereal, Cakes, Junk Foods of all Kinds)
  3. Do not Drink Sugary Beverages (including fruit juices, pop, vitamin water, power aid and gatorade)
  4. Eat High Quality, Nutrient Dense Foods
    1. Highest Quality Vegetables
    2. Highest Quality Meat
    3. Animal Fat as Preferred
    4. Highest Quality Nuts
    5. Eggs

Team Workouts can be interchanged to favor personal preference/energy level,