Indoor+T&F

flat

=Practice Information= // *Coaches will try to coordinate their schedules to have at least one coach at practices Mon.-Thu., but listen to announcements for any possible cancelations. //// Coaches are volunteering their personal time for your benefit! // // *Athletes are expected to have an attitude of appreciation, and respect all coaches involved, //// ONLY responsible and hard working athletes are welcome to attend. //// All school and athletic rules apply. // // *Practice will begin promptly at 3:30 pm in the gym lobby and end at 5:00 pm. You must have made prior arrangements for your ride to be here at 5:00 pm. // // *Weight room must be supervised by a coach, and therefore may only be open for one session each day depending on the number of coaches present (check schedule). // // *We will try to have a schedule posted on Friday for the upcoming week, so you can plan accordingly. // // *You must have a completed and current sports physical on file in the office for the winter season, or a recertification form. //
 * **Penn State University** || **Susquehanna University** || **Youngstown State University** ||
 * [[image:pennstatetrack.jpg width="400" height="264"]] || [[image:Sus Track.jpg width="330" height="268"]] || [[image:Watts Track.jpg width="404" height="272"]] ||

Warm-up = 3:30-3:45 pm //*All athletes will jog 3 indoor laps and complete active stretching.// Session 1 = 3:45-4:20 pm Session 2 = 4:20-4:55 pm  Cool-down = //*All athletes will complete static stretching and abs after their workout for the day.//
 * Practice Routine: **

**Indoor Goals/Objectives:** - Basic General Conditioning: cardio/strength (building resistance to injuries) - Moderate Intensity - High Intensity

=Parent Support= *We would greatly appreciate parents with clearances helping with practices (ex. supervising the weight room). Paperwork can be picked-up in the main office.

=Indoor Meet Schedule= 2/28/15 PTFCA State Meet @PSU: Link to Qualifying Times & Information
 * 12/18/14 State College Invitational #1 @PSU 6 pm**
 * 1/8/15 State College Invitational #2 @PSU 6 pm**
 * 1/25/15 Susquehanna Indoor Classic @10 am**
 * 2/?/15 Youngstown State ~ TBA**

=Indoor Meet Results= Link to Indoor Meet Results
 * Includes complete results since 2012.

=Indoor All-Time List Womens= 7.91 Carolyn Darr 2013 8.0 Erin Glasgow 2004 8.1 Destiny Andrus 2014 8.38 Whitney Crater 2005 8.4 Alicia Leitch || **60m** 7.8 Destiny Andrus 2016 7.8 Caroline Witter 2011 8.2 Valarie Hosterman 2016 8.3 Carolyn Darr 2013 8.6 Sydney Reigel 2016 9.0 Rachel Long 2013 9.0 Alicia Leitch 2006 9.0 Marissa Hettinger 2015 || **200m** 26.9 Destiny Andrus 2016 28.0 Miranda Crater 2009 28.1 Carolyn Darr 2013 28.4 Valarie Hosterman 2016 29.1 Caroline Witter 2011 29.8 Erin Glasgow 2004 || 10.0 Bridget Clouser 2005 10.8 Lissy Muchler 2006 || **60m Hurdles** 10.5 Sydney Reigel 2016 10.5 Naomi Olsen-Zelman 2015 10.7 Bridget Clouser 2005 10.7 Kayla Bracken 2015 11.1 Mikayla Paolini 2011 || **400m** 63.6 Destiny Andrus 2015 67.1 Carolyn Darr 2009 72.9 Alisha Jordan 2006 73.5 Alicia Leitch 2006 || 2:34.09 Anna Kobb 2005 2:39.4 Kaelyn Yoder 2012 2:40.4 Kristin Darr 2009 2:41.7 Sarah Montminy 2006 2:43.3 Cassie Niebel 2005 || **1 mile** 5:45 Rebecca Bierly 2016 5:50 Kaelyn Yoder 2012 5:51.80 Cassie Niebel 2005 5:52.4 Malarie Yoder 2016 5:58.3 Alisha Jordan 2009 6:00.1 Emma Federinko 2014 || **3000m** 11:16.2 Rebecca Bierly 2016 11:44.9 Malarie Yoder 2016 12:15.9 Emma Federinko 2012 || 13:19.7 Alisha Jordan 2009 13:40 Emma Federinko 2012 || **High Jump** 5-2 Grace Gover 2013 4-10 Bridget Clouser 2005 4-10 Bethany Wasson 2012 4-10 Valerie Kubalak 2014 || **Pole Vault** 7-0 Mikayla Paolini 2011 || 14-5.5 Bridget Clouser 2005 14-2.25 Miranda Crater 2009 13-10.25 Caroline Witter 2011 13-9 Kelsey Sweitzer 2015 || **Triple Jump** 28-9.25 Valerie Kubalak 2015 27-5.5 Kelsey Sweitzer 2015 || **Shot put** 35-8.5 Chelsea Emel 2014 26-8 Dakota Eckenroth 2009 || 2:02.1 Valerie Kubalak, Destiny Andrus Marissa Hettinger, Kayla Bracken 2014 || **4x400 Relay** || **4x800 Relay** 11:41.0 Alisha Jordan, Sara Benfer, Kristin Darr, Miranda Crater 2009 ||
 * This is a work in progress, and has been updated to the best of my knowledge.
 * Last updated 1/09/2015
 * **55m**
 * **55m Hurdles**
 * **800m**
 * **3200 m**
 * **Long Jump**
 * **4x200 relay**

=**Indoor All-Time List Mens**= *This is a work in progress, and has been updated to the best of my knowledge. 6.8 Dan Suter 2006 6.89 Corey King 2012 7.2 Cody Blazer 2005 7.29 Dan Kozar 2013 || **60m** 7.2 Corey King 2012 7.3 Dan Suter 2005 7.5 Matthew Myers 2008 7.5 Gino Nicosia 2014 7.5 Sam Goodwin 2014 7.8 Dan Kozar 2014 || **200m** 23.7 Corey King 2012 24.0 Dan Suter 2005 24.5 Sam Goodwin 2015 24.6 Cody Stover 2008 26.14 Dan Kozar 2013 27.0 Rudy Wheat 2016 || 10.1 Gino Nicosia 2015 || **400m** 54.9 Seth Lynch 2008 56.4 Nathan Gordon 2008 57.7 Dan Kozar 2013 57.9 Dan Suter 2006 || 2:05.4 Evan Gover 2009 2:11 .3 Seth Lynch 2008 2:11 .6 Gino Nicosia 2014 2:18 .4 Adam Jepson 2005 2:20.0 Chris Colwell 2016 2:26.0 Ryan Riegel 2013 2:47.7 Tiger Welch 2012 || **1600m** 4:41.9 Jud Brooker 2005 4:58.6 Ryan Brown 2011 4:59.0 Chris Colwell 2016 5:00.32 Seth Lynch 2006 5:07.0 Nick Fuller 2015 5:08.4 Adam Jepson 2005 5:18.08 Adam Mothersbaugh 2015 5:35 .47 Ryan Riegel 2014 5:37 .28 Gino Nicosia 2013 5:49.0 Isaac Duvall 2013 || **3000m** 9:21 .7 Matthew Brooker 2009 9:52.5 Ryan Brown 2011 10:23 .0 Nick Fuller 2015 10:41 Seth Lynch 2005 11:54.7 Isaac Duvall 2013 || 46'4" Collin Egelhoff 2015 44'5.25" Vonada 2004 37'10" Ethan Stroup 2015 36'11" Tyler Shawver 2012 30'4.25" Brandon Witmer 2015 29'6.5" Max Engle 2016 27'0" Tristan Begley 2015 25'5" Christian Rudolph 2015 || **Pole Vault** 11'6" Cody Blazer 2005 || **3200m** 10:03.41 Matthew Brooker 2008 || Ryan Riegel, Dan Kozar, Gino Nicosia, Collin Egelhoff 1:47.0 2013 || **4x400 Relay** || **4x800 Relay** Ryan Riegel, Gino Nicosia, Dan Kozar, Adam Mothersbaugh 10:04.60 || 17'10" Zettle 2004 16'5" Dan Kozar 2015 13'1.5" Brandon Witmer 2015 || **Triple Jump** 36'2" Dan Kozar 2015 25'1.5" Brandon Witmer 2015 || **High Jump** 5'10" McCade Lynch 2009 5'4" Stover 2004 ||
 * //Last Updated 1/12/15//
 * **55m**
 * **55m Hurdles** || **60m Hurdles**
 * **800m**
 * **Shot Put**
 * **4x200 Relay**
 * **Long Jump**