Senior Athletes playing in college next year....we need your photos! Please send a head shot of you wearing apparel from your school to haslamw@trumbullps.org along with the name of your school, what sport you're playing, and parental permission to use your image.
Congratulations to these seniors and good luck next year!
The Governor announced that Connecticut schools will continue distance learning for the remainder of the school year and not return to the classrooms on May 20. Sadly, that decision has resulted in the CIAC having to cancel the 2020 spring athletic season. My heart goes out to all involved who will miss out on that tremendous experience. However, as Commissioner Cardona said this afternoon, the school year is not over. The spring coaches and I are meeting later this week to discuss the details of a possible senior night for spring athletes and other potential concluding activities.
Many familes paid the pay to participate fee prior to leaving school for distance learning. You can request a full refund or request that the pay to particpate fee be credited to your 2020-2021 account by emailing Mrs. Haslam at whaslam@trumbullps.org. Refunds will likely show up on your credit card within a few days of requesting a refund from Mrs. Haslam. Please email her this week with your request.
Trick Shot Challenge Winners:
THS Varsity Cheerleaders: Be Kind, Act in Love:
Letter from Glenn Lungarini, CASCIAC Executive Director, Regarding 2020 Spring Sports
Athletic Directors and League Commissioners -
The CIAC appreciates and respects the efforts made by Governor Lamont and Commissioner Cardona to keep our school communities safe. All potential spring sport opportunities are contingent upon the governor’s office and the state department of education declaring that it is safe to return to school campuses and for athletic competition to resume. If it is determined that school buildings will remain closed, and distance learning will continue through the end of the 2019-2020 school year, then the CIAC will cancel all spring sport experiences.
After much consideration, the CIAC has decided that any potential spring sports experiences will be limited to the month of June. Carrying spring sport experiences from the current school year into July presents significant challenges for school districts and student-athletes. The CIAC has also decided that we will not run any spring state championship events. It is our position that any spring sports experience should maximize opportunities for student-athletes within individual schools and leagues.
In considering these decisions, the CIAC surveyed superintendents, principals, and athletic directors. In addition, we consulted with the Connecticut State Medical Society, Sports Medicine Committee. We also collaborated with Commissioner Cardona, sought input from the Department of Public Health, and received numerous communications from student-athletes and parents. As we prepare for our May 7th CIAC Board of Control meeting, we will continue collaboration with all stakeholder groups. We anticipate further guidance from the Commissioner Cardona and Governor Lamont on the status of school closures, as well as criteria for safely returning to community events and activities.
A complete update on topics discussed at this morning's CIAC Board of Control meeting can be viewed at https://casci.ac/5548 .
Respectfully, Glenn Lungarini
Interview with CAS/CIAC Executive Director Glen Lungarini on Spring Sports in CT
Stork Raises 4 sets of 8-10 (Instead of putting your "off" leg behind you - put it straight out in front of you).
*Add or increase weight from previous week.
Upper Body
Push-ups 5 sets of 35
Dips (use a bench or chair) 5 sets of 15
Bicep Curls 5 sets of 12
Pull-ups (if possible) 5 sets - as many as possible
Core
Sit-ups 5 sets of 40
Traditional Plank 4 sets of 2 minutes
Leg Raise (6” off floor) 4 sets of 2 minutes
Plus 3-4 days of cardio (40 minutes or longer). Run, bike, use the treadmill - whatever works best for you. If your cardio work-out has you leaving your home, please discuss with your parents first. Plus 2 days of sprinting- preferably a hill. Perform 10 sprints of 25 (up hill)-50 yards (level).
5/18/20 Week 8
Legs
Forward Lunges 4 sets of 10 (each leg)
Reverse Lunges 4 sets of 10 (each leg)
Squats 4 sets of 10
Calf Raises 4 sets of 12
Stork Raises 4 sets of 8-10 (Instead of putting your "off" leg behind you - put it straight out in front of you).
*Add or increase weight from previous week.
Upper Body
Push-ups 5 sets of 35
Dips (use a bench or chair) 5 sets of 15
Bicep Curls 5 sets of 12
Pull-ups (if possible) 5 sets - as many as possible
Core
Sit-ups 5 sets of 40
Traditional Plank 4 sets of 2 minutes
Leg Raise (6” off floor) 4 sets of 2 minutes
Plus 3-4 days of cardio (40 minutes or longer). Run, bike, use the treadmill - whatever works best for you. If your cardio work-out has you leaving your home, please discuss with your parents first. Plus 2 days of sprinting- preferably a hill. Perform 10 sprints of 25 (up hill)-50 yards (level).
5/11/20 Week 7
Legs
Forward Lunges 4 sets of 10 (each leg)
Reverse Lunges 4 sets of 10 (each leg)
Squats 4 sets of 10
Calf Raises 4 sets of 12
Stork Raises 4 sets of 8-10 (Instead of putting your "off" leg behind you - put it straight out in front of you)
Upper Body
Push-ups 5 sets of 35
Dips (use a bench or chair) 5 sets of 15
Bicep Curls 5 sets of 12
Pull-ups (if possible) 5 sets - as many as possible
Core
Sit-ups 5 sets of 40
Traditional Plank 4 sets of 2 minutes
Leg Raise (6” off floor) 4 sets of 2 minutes
Plus 5-6 days of cardio (40 minutes or longer). Run, bike, use the treadmill - whatever works best for you. If your cardio work-out has you leaving your home, please discuss with your parents first.
5/4/20 Week 6
Legs
Forward Lunges 3 sets of 10 (each leg)
Reverse Lunges 3 sets of 10 (each leg)
Squats 4 sets of 10
Calf Raises 4 sets of 12
Stork Raises 3 sets of 8-10 (Instead of putting your "off" leg behind you - put it straight out in front of you)
Upper Body
Push-ups 5 sets of 35
Dips (use a bench or chair) 5 sets of 15
Bicep Curls 5 sets of 12
Pull-ups (if possible) 5 sets - as many as possible
Core
Sit-ups 5 sets of 40
Traditional Plank 4 sets of 90 seconds
Leg Raise (6” off floor) 4 sets of 90 seconds
Plus 5-6 days of cardio (30 minutes or longer). Run, bike, use the treadmill - whatever works best for you. If your cardio work-out has you leaving your home, please discuss with your parents first.
4/27/20 Week 5
Legs
Forward Lunges 3 sets of 10 (each leg)
Reverse Lunges 3 sets of 10 (each leg)
Squats 4 sets of 10
Calf Raises 4 sets of 12
Stork Raises 3 sets of 8-10 (Instead of putting your "off" leg behind you - put it straight out in front of you)
Upper Body
Push-ups 4 sets of 35
Dips (use a bench or chair)4 sets of 15
Bicep Curls 4 sets of 12
Pull-ups (if possible) 4 sets - as many as possible
Core
Sit-ups 4 sets of 40
Traditional Plank 4 sets of 75 seconds
Leg Raise (6” off floor) 4 sets of 75 seconds
Plus 4-5 days of cardio (30 minutes or longer). Run, bike, use the treadmill - whatever works best for you. If your cardio work-out has you leaving your home, please discuss with your parents first.
4/20/20: Week 4
Legs
Forward Lunges 3 sets of 10 (each leg)
Reverse Lunges 3 sets of 10 (each leg)
Squats 4 sets of 10
Calf Raises 4 sets of 12
Stork Raises 3 sets of 8-10
Upper Body
Push-ups 4 sets of 30
Dips (use a bench or chair)4 sets of 10
Bicep Curls 4 sets of 12
Pull-ups (if possible) 4 sets - as many as possible
Core
Sit-ups 4 sets of 30
Traditional Plank 4 sets of 60 seconds
Leg Raise (6” off floor) 4 sets of 60 seconds
Plus 4-5 days of cardio (30 minutes or longer). Run, bike, use the treadmill - whatever works best for you. If your cardio work-out has you leaving your home, please discuss with your parents first.
4/5/20: Week 2 & Week 3
Same work-out as week 1 (2-3 times per week)
Plus 2-3 days of cardio (30 minutes or longer). Run, bike, use the treadmill - whatever works best for you. If your cardio work-out has you leaving your home, please discuss with your parents first.
3/29/20: Week 1 (2-3 times per week)
Legs
Forward Lunges 4 sets of 8 (each leg)
Squats 4 sets of 10
Calf Raises 4 sets of 12
Stork Raises 3 sets of 6
Upper Body
Push-ups 4 sets of 25
Dips (use a bench or chair) 4 sets of 10
Bicep Curls 4 sets of 12
Pull-ups (if possible) 4 sets - as many as possible
Core
Sit-ups 4 sets of 25
Traditional Plank 4 sets of 45 seconds
Leg Raise (6” off floor) 4 sets of 45 seconds
Explanation
There are lots of good videos online to help demonstrate and explain each activity to supplement the explanation below.
Forward Lunge - Stand with both feet under your shoulders. Step forward with one leg. With your other leg, bring your knee to the ground. Return to original standing position.
Note:
If you stepped forward with your right knee, after your left knee is down, your right knee should not extend past your toes. If so, take a bigger step next time.
Feel free to add weight doing this exercise by holding weights in your hands while they dangle by your thighs (preferable) or by wearing a back pack with weight in it.
Squat - Keep knees in line with feet, toes pointed slightly out, sink hips towards the ground until your thighs are parallel to the floor while keeping your back straight as if you are sitting in a chair (don’t round shoulders or back forward). Return to standing position without moving your feet.
Calf Raises - Stand with your feet under your shoulders. Raise up on your toes by raising your heel as high as possible. Hold for 2 seconds and return to starting position.
Note:
A great way to increase difficulty is to stand on a stair/step or raised structure. Stand with your toes and balls of your feet on the raised structure with the back half of your foot suspended off of the structure. This will allow you to greatly improve the range of motion.
You can also increase difficulty by placing something heavy in your back pack and wearing the back pack during this exercise.
Stork Raises - Stand on one leg. Bend the other leg at the knee and bring your heel towards your behind. Lower your body as far as you can and raise your body back to the original position. Balancing may be challenging.
Dips - Most people will not have two bars to use to perform traditional dips. If you do, that is great - go for it. If you don’t, you can modify by doing the following: place your arms a little wider than shoulder width on a sturdy bench, chair or sofa. Extend your legs out in front of you as far as they will reach. Lower your body towards the floor and raise back up to the starting position. Be careful not to hit your back on the structure your hands are on.
Bicep Curls - Most people will not have dumbbells at home. If not, be creative and find something heavy to hold. For example, use an empty milk jug and curl a gallon of water (about 8 1/2 lbs.) or fill it with sand (about 12 1/2 lbs.) os use a 5 gallon bucket (filled to the top with sand it will weight about 64 lbs. or with water about 42 lbs.). Fill it to an appropriate weight. Be careful if you use liquid without a lid.
Pull-ups - Most people won’t have a pull-up bar at home. A simple modification can be to use a broom stick across two chairs. Lay with your chest underneath the bar and extend your legs forward. Pull your body up to the bar keeping your legs straight.
Planks - Lay on your stomach. Place your elbow by your ribs and hands by your face. Extend your body onto your forearms (sort of like a push-up position but on your forearms rather than on your hands). Keep your back and legs straight. Hold position for designated period of time.
Leg Raises - Lay on your back. Place your hands under your behind. Raise your legs about 6 inches off of the floor - keeping your legs together. Hold position for designated period of time.
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