Coach Munnis’ Page

coach

Assist coach

COACH SUZY MUNNIS

flaming cougar

With

ASSISTANT COACH

MISSY PRICE AND

VOLUNTEER ASSISTANTS JAMES MUNNIS AND JACK CONANT

Practice Schedule

Posted by Suzy Munnis on 7/26/2015

For all practices, athletes MUST bring a full water bottle, be dressed, and ready to run.

* Indicates* a change in the original schedule

Aug 1 Sam Michaels 8:30am-10:30am MUST HAVE ALL PAPERWORK IN ORDER TO PARTICIPATE

Aug 2

Fri 8/26 JHS 3:05-4:30pm

Sat 8/27 Meet?

Mon 8/29

Mon 9/12 Sam Michaels 3:15-5pm

Tues 9/13 S-town C&O 3:25-5:15pm

Wed 9/14 Morgans Grove 3:25-5pm

Thur 9/15 Sam Michaels 3:15-5pm

Fri 9/16 JHS 3:05-4:30pm

Sat 9/17 OATLANDS Invitational @ Leesburg, VA

Mon 9/19 Sam Michaels 3:15-5pm

Tue 9/20 HFMS 3:25-5:30pm

Wed 9/21 Morgans Grove 3:25-5pm

Thur 9/22 Sam Michaels 3:15-5pm

Fri 9/23 JHS 3:05-4:30pm

Sat 9/24 Long Run (HF to S-towm)

Mon 9/26 Sam Michaels 3:15-5pm

Tue 9/27 JHS 3:05-5pm

Wed 9/28 Morgans Grove 3:25-5pm

Thur 9/29 S-town C&O 3:25-5:15pm

Fri 9/30 JHS 3:05-4:30pm

Sat 10/1 Freedoms Run Volunteering/Practice on C&O

Mon 10/5 S-town C&O 3:25-5:30pm

Tue 10/6 JHS 3:05-4:30pm

Wed 10/7 County Meet @ Sam Michaels (Senior Night and last meet for JV)

Thur 10/8 Morgans Grove 3:05-5pm

Fri 10/9 HFMS 3:25-5:15pm

Sat 10/10 Freedoms Run Practice and volunteer work 7:30-10:30am

Mon 10/12 Morgans Grove 3:25-5pm

Tue 10/13 Sam Michaels 3:15-4:45pm

Wed 10/14 JHS 3:05-4:30pm

Thur 10/15 EPAC 5PM @ SAM MICHAELS

Fri 10/16 S-TOWN C&O 3:25-5pm

Sat 10/17 HFMS 8:30-10:15am

Mon 10/19 S-town C&O 3:25-5:15pm

Tues 10/20 Sam Michaels 3:15-5pm

Wed 10/21 JHS 3:05-4:30pm 5:30pm Dinner @ Mellow Moods for pre-Regional meal

Thur 10/22 REGION II AAA CHAMPIONSHIPS @ ELKINS DEPART JHS 8:00am

Fri 10/23 JHS 3:05-4:30

Sat 10/24 Shepherd Wellness Center Pool Workout 8:30am-9:30am

Mon 10/26 Sam Michaels 3:15-4:45pm

Tues 10/27 JHS 3:05-4:30pm (Mile run, bring spikes)

Wed 10/28 Morgans Grove 3:25-5pm

Thurs 10/29 JHS 3:05-4:30pm

Fri 10/30 Depart JHS for Ona WV 8am

Sat 10/31 AAA STATE CHAMPIONSHIP @ CABEL MIDLAND HS

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Core Strengthening Exercises and Supplemental Workouts for Out of Season Conditioning

Posted by Suzy Munnis on 7/2/2015

Abs:

Ab Ripper 200(10 exercises done 20x each without rest between)

Regular crunch

Knees to right crunch

Knees to left crunch

Straight legs and arms overhead(splint) crunch

Reverse crunch

Knees bent at 90, single straight leg raise, right leg

Knees bent at 90, single straight leg raise, left leg

Double crunch

Bicycle(fully extend each leg, rt and lf counts as 1)

Full sit-up

Leg lift variations, lift both legs up and down without touching ground, hold 6", 45, rest at 90.

V-ups/Shoot the gap 40x, 2 sets (with knees bent, feet on ground sit up bringing strait arms up overhead through knees)

Low Back:

Wing Swings 20x (2 sets alternate sets with an ab exercise like v-ups or shoot the gaps)

Supermans (on stomach lying flat w/arms overhead, lift arms and legs off ground pause ~3seconds lower) 20x

Glutes:

Donkey kicks (slow and controlled) 15x each position with 15x pulse set)

straight leg

bent leg (sole of foot to sky)

hydrant

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