Any young man wishing to tryout for track will need to be sure he has a physical on file before March 21, 2011. 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.

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!

Do these exercises with deliberate movements. Do not perform them in a face paced motion. These exercises will benefit you 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. Hold position for 3 seconds. Push back to starting position. That is one rep. Perform 3 sets of 10 

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

Concussion training sessions, for both parent and athlete together, have been scheduled for Nov. 1, Jan. 11, and Mar. 20. All sessions will begin at 7:00---doors are locked at 7:05. Contact Mr. Peterman at 703-491-2171 for further information

To all parents and students:
    A new state law concerning concussions in athletes is mandating concussion training for parents and athletes beginning with the 2011-2012 school year. Athletes cannot attend tryouts until this training is completed. Dates will be announced as soon as a schedule is available. Please watch for newsletters from Rippon and further posting on our school fusion site.

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)         

Date: March 21, 2011
MEET: Mr. Kline's Room (Room 116)

When: After school

What to bring: sneakers, sweats, shorts, physicals (if one is not on file yet), a champion's attitude. If you have been on a sports team previously, your physical is already on file.

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.

Please have rides at Rippon, back of school (closest to football/baseball fields) by 6:30