Adult athletic passes
Adult athletic passes are now available through the bookkeeper, Ms. Biber or the activities director, Mr. Peterman(when he is not in class). The cost is $25.00 and entitles the owner to 10 Rippon Middle athletic contests(home ONLY).
Sales will begin at back-to-school night, Sept. .
Contact for Track
If you have any questions concerning track, please contact me at:
The 2015-16 schedule will be posted on the school athletic calendar.
Face-to-face training will be administered on Sept. 1, 2015, November 4, 2015 and Jan. 19, 2016, all sessions beginning at 7 pm promptly. If you have taken face-to-face training you may take the training online at the PWCS.edu web site.
IT IS STRONGLY RECOMMENDED that you do not wait until the night before try outs begin to complete concussion training. If you do this you run the risk of not being able to complete your training if the system is overwhelmed by an excessive volume of people trying to take their training. So do your training early.
May 12 is Picture day for TRACK BOYS. All athletes must have their uniform in order to be in the team picture. Any athlete not possessing his uniform on picture day will not be in the team picture.
Regional has been set for May 19 at 4 PM. The Regional will be held at Woodbridge Senior Highschool.
THERE ARE NO ACTIVITY BUSES FOR THE TRACK BOYS on MEET DAYS. All boys' parents should pick their athlete up by 6:45 in the front of the school.
Rippon will be conducting concussion training for all Spring sports on Monday, March 16th at 7:00pm. If you can't attend our training, please check the team files section and find a file when other middle schools are conducting there concussion training. You may want to call the school and just verify the dates and times are still valid.
If you have your completed athletic physical form, bring it with you.
All those interested in track will need to have gone through a concussion training class and have a completed physical form by a physician. The last concussion training class will be held March 16th
. You will want to arrive at Rippon by 6:45
as doors will be shut and locked at 7. We will not allow those arriving late to enter the training as the information is extensive, and it may take an hour to complete the FULL class. All participants will need to witness and understand the in its entirety.
Track tryouts will start on the 23. All participants will have 3 days for tryouts. A final roster will be mad by Friday, March 27. Do not buy fancy sporting equipment or footwear until after the team roster has been created. NO SPIKE SHOES
PERIOD, AT ANY TIME. They are not permitted. If there are any further details that you may need, please e-mail me at firstname.lastname@example.org
Keeping Endurance over the break
Be sure to properly stretch before attempting exercises. A body that has not properly warmed up, will be subjected to muscle and tendon strains, as well as ligament tears.
Day 1: 800 meter jog
10 - 55 meter sprints
400 meter run (under 1:10)
Day 2: 800 meter jog
5 -200 meter sprints
400 meter run (under 1:10)
Day 3: 1600 meter jog
5 -100 meter sprints
400 meter run (race close to 1:00)
Do these exercises with deliberate movements. Do not perform them in a fast-paced motion. These exercises will benefit your cause if performed correctly. Be sure to stretch and warm up before performing exercises: hurdle stretches, leg cross stretch, twists.
Lunges: mark a thirty foot space. Extend right foot forward, longer step than a walking step. Bend left knee to the ground, hold for 3 Mississippi. Raise upright. With left foot, step forward, right knee to the ground, count to 3, raise up. Once to the end of marked area, turn and go back. That will complete a set. Perform 2 sets.
Sit-ups: You may need a partner. Lie down, facing upward, knees bent, feet flat on the ground. Hands should be place behind your head to gain extra support for your neck. slowly raise torso up using mid section counting to 3. Elbows are to touch knees. Count to 3 going back to starting position. That is one rep. Perform: 2 sets of 10 reps
Hack Squats: You need a chair. Stand in front of chair, as if you were to sit down. Place feet shoulder width apart. Fold arms across chest, lifting elbows up. Squat towards chair counting to 5. At 5 your "rear" should be hovering above the seat. Hold position for 3 seconds. Push back to starting position counting to 5. That is one rep. Perform 10 reps for 3 sets
Push-ups: Lie facing down on floor. Hands should width apart. push up slowly, counting to 3. By the third count, elbows should be fully extended. Do not lock elbows. Slowly lower yourself to starting position counting to three. That is one rep. Perform 3 sets of 10 reps
Meet Times and Pick Up Times
To all members of the track team community:
Meets Begin approximately at 4:45 pm
Meets take anywhere from 1 1/2 to 2 hours to complete.
For all meet days, please have rides at Rippon, back of school (closest to football/baseball fields) by 6:30
Spring Track for Boys
Any young man wishing to tryout for track will need to be sure he has a physical on file before March 1, 2015. A PWC athletic physical form, which can be obtained in the front office, must be filled out and turned in to either Mr. Kline. Those who already have the physical form on file from previous sports are ahead of the game.
Athletic gear should be purchased accordingly. Please do not buy "fancy" track equipment unless your athlete has made the team. All that is needed in the beginning is a pair of running shoes (sneakers/tennis shoes) that is geared for the outdoors, a pair of shorts, and a shirt. It would also be wise to purchase sweats as the early months tend to be chillier than the end of the season. A reminder to athletes and parents that spiked shoes or cleats are not permitted on the middle school level.
We ask that an athlete come prepared to run. All aspects of the track team are set up for a "TEAM" attitude. Cuts are never final. Hope to see you out there! Fast-paced and high-speed!