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Saxons Athletics

Langley High School

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Saxons Athletics

Langley High School

Saxons Athletics

Langley High School

Team News.

Team News

4 months ago @ 2:09PM

Liberty District Entries and the upcoming week...

Liberty District Championship entries are posted under "Team Files".  Congratulations to all those who made the team roster and will earn their Varsity letter!  

The meet schedule is also posted under Team Files.  This is a two-day meet with a long break between days.  The first day is this Wednesday, January 23rd and the second day Friday February 1st.  This week's events include the 4x800m relay, 55m hurdles, 55m dash, 3200m run, 500m dash, long jump, and pole vault.  The remaining events will be on day 2.  The bus will leave Langley at 1pm and return about 9:30pm.  Everyone on the District team is expected to attend both days of the meet to support their teammates no matter which day(s) they are competing. 

We will have practice on Tuesday and Thursday this week (no school on Friday).  Athletes who did not make the District roster are not required to attend practice at this point, but if you are planning to run spring track we recommend you continue to come and train.  Also, there is an open meet this Sunday (Jan. 27th) at PG Sports and Learning Complex for all athletes...it's a great chance to get some indoor competition/practice in.

Team News

6 months ago @ 12:54PM

Winter break workouts posted

During winter break, athletes must continue to run and workout to maintain fitness.  Coaches have posted workouts for all groups below. 

Sprinter/Hurdler/Field Event Workouts:

A variety of running and plyometric drills are posted under "Team Files" for you.  Sprinters should do a running workouts at least five days a week.  In addition, do plyometric drills every other day.  Field event specific athletes should do the plyometric drills and short sprint drills at least five days a week.

Distance workouts are as follows:

-Monday 3x1600m repeats. Recover fully between each rep. 85% effort. 

-Tuesday 30-45 minute recovery run 

-Wednesday 8-10x400m repeats. Recover fully between each rep. 85% effort. 

-Thursday 30-45 minute recovery run

-Friday 4-6 x 1 min hill sprint (if you can find one or you can do a 4-6% incline on a treadmill) 

-Saturday 40-60 minute EASY run! 

-Sunday REST DAY you can cross train (biking, swimming, yoga)

-Monday Ladder Workout 200-400-600-800-600-400-200 Recover fully between each rep. 85% effort. 

-Tuesday 30-45 minute recovery run 

-Wednesday 200-400-600-400 x 2-3 sets Recover fully between each rep. 85% effort. 

-Thursday 30-45 minute recovery run 

-Friday 4-6 x 1 min hill sprint (if you can find one or you can do a 4-6% incline on a treadmill) 

-Saturday 40-60 minute EASY run! 

-Sunday REST DAY you can cross train (biking, swimming, yoga)

 

Do 10-15 minute of a core workout a day 

You can weight lift or do self resistance workout. Look at these exercises:

https://www.runnersworld.com/strength-training/10-essential-strength-exercises-for-runners

Team News

6 months ago @ 2:11PM

Team Fund and Forms due December 1st

Team Fund and Forms are now posted in the Team Files section.  Please download and print the checklist and required forms, complete, and bring to practice in one envelope.  The Team Fund may be paid on-line by visiting this link (also available under Team Links):

https://paypal.me/pools/c/89Fvl6LQww

 

 

Team News

8 months ago @ 4:42PM

Register Below for Winter Track Tryouts

Winter indoor track tryouts will be held Tuesday November 6th through Thursday November 8th at the Langley outdoor track.  Warm-ups will begin at 3:30pm with tryouts starting at 4:00pm. 

All athletes must have completed the following by Friday November 2nd to tryout:

1. Physical form on file in the Activities Office
2. Both parent and student completion of Concussion Education (CLICK HERE)
3. Emergency Care Card submitted to track mailbox in Activities Office (copy at same link as #2)

4. Register for tryouts at the Google Forms page (CLICK HERE)
5. Scan the QR Code below and select indoor track.  Sign in with your FCPS Google e-mail address.

If all these conditions have been met, you will be placed on the list for a tryout.  We usually keep around 120 athletes in total, 60 boys and 60 girls.  Unfortunately, if we have more athletes than that try out, we will have to make cuts as the number of meets and athlete entry space is limited.  Athletes are chosen based primarily on times run in the try out events: 100m, 200m, 400m, 800m, and 1600m.  Suggested times to make the team are listed below with freshmen times in parenthesis:

100m     Boys 13.0 (13.0)        Girls 15.0 (15.0) 
200m     Boys 26.0 (29.0)        Girls 32.0 (35.0)
400m     Boys 59.0 (65.0)        Girls 1:15 (1:20)
800m     Boys 2:30 (2:40)        Girls 3:10 (3:15)
1600m   Boys 5:40 (5:50)        Girls 6:45 (7:00)

While these time do not guarantee a spot on the team, achieving two or more of the times usually results in an athlete making the squad.

Throwers will run the 100m and test in a variety of other drills such as standing long jump and strength tests.


https://langleysports.org
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