MAYO COLLEGE MC/SD-2017/MFS-2 06 Jul 17 SPORTS DEPARTMENT NOTICE SENIOR SCHOOL MORNING FITNESS SCHEDULE 2017 WEF 10 JUL 2017

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1 MC/SD-2017/MFS-2 06 Jul 17 SPORTS DEPARTMENT NOTICE SENIOR SCHOOL MORNING FITNESS SCHEDULE 2017 WEF 10 JUL 2017 Day House Event Time Place Teacher Incharge Ajm/Raj Gymnastics & Acrobatics 30 Min New Gym MPS / SSH Mon Tue Wed Thu Fri Jod/BT PT and Recreational Exercise 30 Min Stow PRG / SQ Kas/Col Yoga & Meditation 30 Min Amphitheatre VS / AN Bha/Jai Speed & Strengthening Exercise 30 Min St. Johns AB / MQ Oman-U/L Martial Art and Obstacle 30 Min Open Gym CHS / YSS CGR I Conditioning - I 30 Min B. Pavilion CGR II Conditioning - II 30 Min B. Pavilion Jod/ BT Gymnastics & Acrobatics 30 Min New Gym MPS / SSH Kas/Col PT and Recreational Exercise 30 Min Stow PRG / SQ Bha/Jai Yoga & Meditation 30 Min Amphitheatre VS / AN Oman-U/L Speed & Strengthening Exercise 30 Min St. Johns AB / MQ Ajm/Raj Martial Art and Obstacle 30 Min Open Gym CHS / YSS CGR I Conditioning - I 30 Min B. Pavilion CGR II Conditioning - II 30 Min B. Pavilion Kas/Col Gymnastics & Acrobatics 30 Min New Gym MPS / SSH Bha/Jai PT and Recreational Exercise 30 Min Stow PRG / SQ Oman-U/L Yoga & Meditation 30 Min Amphitheatre VS / AN Ajm/Raj Speed & Strengthening Exercise 30 Min St. Johns AB / MQ Jod/ BT Martial Art and Obstacle 30 Min Open Gym CHS / YSS CGR I Conditioning - I 30 Min B. Pavilion CGR II Conditioning - II 30 Min B. Pavilion Bha/Jai Gymnastics & Acrobatics 30 Min New Gym MPS / SSH Oman-U/L PT and Recreational Exercise 30 Min Stow PRG / SQ Ajm/Raj Yoga & Meditation 30 Min Amphitheatre VS / AN Jod/ BT Speed & Strengthening Exercise 30 Min St. Johns AB / MQ Kas/Col Martial Art and Obstacle 30 Min Open Gym CHS / YSS CGR I Conditioning - I 30 Min B. Pavilion CGR II Conditioning - II 30 Min B. Pavilion Oman-U/L Gymnastics & Acrobatics 30 Min New Gym MPS / SSH Ajm/Raj PT and Recreational Exercise 30 Min Stow PRG / SQ Jod/ BT Yoga & Meditation 30 Min Amphitheatre VS / AN Kas/Col Speed & Strengthening Exercise 30 Min St. Johns AB / MQ Bha/Jai Martial Art and Obstacle 30 Min Open Gym CHS / YSS CGR I Conditioning - I 30 Min B. Pavilion CGR II Conditioning - II 30 Min B. Pavilion

2 DETAILS OF MORNING PHYSICAL FITNESS PROGRAM GYMNASTICS AND ACROBATICS Running from the House 12 min. Flexibility Exercise 03 min. Different Apparatus 15 min. (Parallel Bar, Vaulting Horse, Ground/Floor Exercise and Horizontal Bar) PT AND RECREATIONAL EXERCISE Running from the House 12 min. PT Exercise Table 08 min. Recreation 07 min. Marching 03 min. YOGA AND MEDITATION Running from the House 12 min. Asana 13 min. Pranayama 05 min. SPEED AND STRENGTHENING EXERCISE Running from the House 12 min. Warming up 05 min. Strengthening exercise 05 min. Rope Climbing 05 min. Marching 03 min. MARTIAL ART AND OBSTACLE Running from the House 12 min. Warming up 03min. (Tarzan swing, Balancing beam, Zigzag Balance, Wall, Monkey Crawl, Burma Bridge ) Martial Art 15 min. Marching 03 min. DETAILS OF CONDITIONING PROGRAM PREPARATORY SEASON / OFF SEASON DAY MON TUE WED THU FRI COMPONENTS EXPLOSIVE TRAINING & SPEED WORKOUT STRENGTH TRAINING FLEXIBILITY WORKOUT MOVEMENT DRILL & AGILITY CARDIO VASCULAR ENDURANCE OFF SEASON WORKOUT Box Jumps Hurdles Games Drills Hill Runs Sand Runs Circuit Training Band Static Stretching Dynamic Stretching Isolated Drill Tempo Runs Cross Training PREPARATORY SEASON WORKOUT Sprints Squat jump (15 x 1 Set) Sit up (35 x 3 Set) Push ups (30 x 3 Set) Sit up (30 x 3 Set) Weight Training Back raising Static Stretching exercise Partner Stretching Shuttle runs (5 Rep) 1 Leg Start (5 Rep) 30 m Sprint (7 Rep) Fartlek training (30 min down)

3 PRE COMPETITION SEASON / COMPETITION SEASON DAY COMPONENTS PRE COMPETITION SEASON WORKOUT COMPETITION SEASON WORKOUT MON AEROBIC TRAINING OR ENDURANCE TRAINING Non-impact Cardio (30 Min) Games Specific NOTE: TUE WED THU FRI PIYOMETRIC TRAINING OR CORE STRENGTH FLEXIBILITY WORKOUT OR MENTAL TRAINING EYE DRILLS FOOT DRILLS OR SPEED WORKS STRENGTH TRAINING OR POWER TRAINING Jump squat, Lunge hop, Burpee Butterfly Sit up, Triceps Dip Partner Stretching PNS Stretching Power Skips Resistive Run (20 m x 4 Set) Flying (30 S x 4) (Chest, Shoulder, Boch / Biceps / Triceps / Quardiep / Hamstring) Lunge Walk High Knee (20 m x 6 Set) Stairs (30 Steps x 3 Set) Band Static Stretching Dynamic Stretching Cone Acceleration Agility Drill Footwork Movement Game Specific Strength Drill Circuit Training 1. Timing. As notified in School Schedule H to 0705 H. 2. Rainy days. Morning fitness will be conducted in the house by the House Appointments and Class XI boys designated. 3. Teacher on duty will be responsible to take attendance and discipline. 4. Dress. White singlet, blue shorts and white shoes in summer and track suits will be worn during winters. 5. Conditioning Group. List of conditioning group is attached at Appx A. Distr:- Lt Gen SH Kulkarni (Retd) Director 1. Director s office, Sports Coordinator, HM S & Sports Department for info please. 2. All Houses Notice Boards & Sports Notice Board.

4 LIST OF CONDITIONING GROUP-I Appx- A (Ref to Para 5 of Senior School Morning Fitness Schedule) S NO NAME OF THE STUDENT SCH NO CLASS HOUSE GAME INCHARGE 1 TEJAS SINGH B OMAN ATH 2 RAJ MAITREYA E JAI ATH 3 PIYUSH UPADHYAY A BT ATH 4 SIDDHRAJ SINGH BHATI E COL ATH 5 DHAIRYA SHARMA D AJM ATH 1 KESHAV MAHANA C RAJ FB 2 HARSHIT SINGHANIA B JOD FB 3 ADHIRAJ SINGH RATHORE E JOD FB 4 MONTEK SINGH C BHA FB 5 DIGVIJAY SINGH PANWAR D BT FB 6 JAI BHARGAVA A COL FB 7 SAMUKHYA SINGH CHAUHAN A JAI FB 8 MAYANK KUMAR D JOD FB 9 BHAVIK SHARMA B JOD FB 10 MADHAV SINGH SHEKHAWAT E JAI FB 11 GUNTAJ DHINDSA C RAJ FB 12 AMER SINGH SAMRA B RAJ FB 13 FATEH SINGH RIAT B AJM FB 14 SAMEER RANA C RAJ FB 15 PRANAAV AGARWALA B AJM FB 1 JAI KUMAR PASWAN C OMAN GYM 2 GARV VOHRA A KAS GYM 1 SHIVAM KUMAR E JOD HOC 2 VINAYAK MAHAWAR A AJM HOC 3 DUSHYANT D AJM HOC 4 RAGHAV SIHAG C AJM HOC 5 SHREESH KUMAR B AJM HOC 6 GIRIRAJ SINGH JASWAL B AJM HOC 7 YASHOVARDHAN SINGH RATHORE D BT HOC 8 SHIVENDRA SINGH RATHORE C COL HOC 9 RANANJAY SINH E JAI HOC 10 YASH PALIWAL E JOD HOC 11 ROBIN RAJ FELIX E OMAN HOC 12 CHIRAG AGRAWAL A RAJ HOC 13 ANIRUDH NARAIN SINGH D BHA HOC 14 JAYESHAAN SAHU B JAI HOC 15 MAYANK JAIN D BHA HOC 16 SAYYAM PAL SINGH RANIKE C COL HOC 1 SAMYAK JAIN C BHA BOX 2 VEDANT JAIN B COL BOX 3 ISH DUTT A JOD BOX 4 JUSTIN B GEORGE D JOD BOX 1 PADMANABHSINH ARJUNSINH RANA A JAI SHO 2 DIVYARAJ SINGH D JAI SHO 3 AKUL SAREEN C AJM SHO 4 YASHPRATAP SINGH RAJAWAT C KAS SHO 5 DEVANSH RAJA SINGH E AJM SHO

5 LIST OF CONDITIONING GROUP-II S NO NAME OF THE STUDENT SCH NO CLASS HOUSE GAME INCHARGE 1 SHARYAT SINGH BHANWALA E BHA BB 2 DHRUV BANSAL C BHA BB 3 DHIMAAN SUNJAH BRAHMA D BHA BB 4 KAUSTUBHRAJ SINGH CHUNDAWAT D BT BB 5 SHORYAVARDHAN SINGH SHEKHAWAT D BT BB 6 TRIPURESHWAR SINGH CHAUHAN B COL BB 7 JASHRAJ ANAND C JOD BB 8 SAMIR SINGH BADWAL C COL BB 9 VISHNU ANAND D KAS BB 10 PARTH MITTAL D BT BB 11 HARSH VARDHAN HEDA D JAI BB 12 SAURABH SINGH D RAJ BB 13 SHIVAM MEHRA D KAS BB 14 SANSKAR MITTAL D BHA BB 15 ABHINAV GUPTA B RAJ BB 1 MEHRABPAL SINGH SAHNI B BT TT 2 SHREYAS JAIN B AJM TT 3 TEJASWAT SINGH RATHORE B BHA TT 4 AYUSH KHANDELWAL B COL TT 5 ANANT ROHMETRA A RAJ TT 1 RAGHURAJ SARDA E AJM CRI 2 BALBHADRA SINGH SHEKHAWAT C BHA CRI 3 KUNDAN RAJ SIROHI A BHA CRI 4 YASHOVARDHAN SINGH HADA E BT CRI 5 ANADI PRATAP SINGH D BT CRI 6 NAMAN AGARWAL E JOD CRI 7 YASH GOYAL C RAJ CRI 8 DUSHYANT SINGH RATHORE E COL CRI 9 UDAY TOTUKA A COL CRI 10 PRKET VANU D BT CRI 11 RAGHVENDRA HARSH D JOD CRI 12 KUSHAGRA CHAWLA A JOD CRI 13 AARNAV GOYAL B OMAN CRI 14 VASU SACHDEVA E OMAN CRI 15 VEDANT JAIN A OMAN CRI 1 MADHAV BAHETY E AJM SQU 2 KULVIR SHARMA D BT SQU 3 SURYANSH KUMAR E COL SQU 4 HARSHVARDHAN KAKAR C JAI SQU 5 VEDANSH GOYAL E COL SQU 6 SHUBHAV SURI A OMAN SQU 7 ROHAN JINDAL A OMAN SQU 1 KINSHUK JAIN D AJM TEN 2 AYAAN BAJAJ A JOD TEN 3 ARJUN SHEORAN C JAI TEN 4 SUKHAMBIR SINGH C JOD TEN 5 TEJESHWAR SINGH ARORA D JOD TEN 1 YADUNANDAN GUPTA D BHA BAD 2 TEJSIMAR SINGH BHATIA D BT BAD 3 VANSH AHLAWAT C BT BAD 4 DEVESH ARORA A JAI BAD 5 ABHINAV BANSAL D JOD BAD

6 MC/SD/2017/EGS-2 06 Jul 17 SPORTS DEPARTMENT NOTICE EVENING GAMES SCHEDULE : FOOTBALL SEASON (W.E.F - 10 JUL 17) DAY TIME HOUSE GROUND COL KAS JAI MON BHA AJM,RAJ,JOD,BT OMAN (U- DORM) COL KAS JAI TUE BHA AJM,RAJ,JOD,BT OMAN (U-DORM) COL KAS JAI WED BHA AJM,RAJ,JOD,BT OMAN (U-DORM)

7 DAY TIME HOUSE GROUND AJM RAJ JOD THU BT COL,KAS,JAI,BHA OMAN (U-DORM) AJM RAJ JOD FRI BT COL,KAS,JAI,BHA OMAN (U-DORM) AJM RAJ JOD Note: SAT BT COL,KAS,JAI,BHA OMAN (U-DORM) 1. Supervisors and teachers on duty must ensure that boys leave the grounds by 1745 H. 2. Teachers on duty will be responsible to take attendance and maintain discipline. 3. Evening Sports Dress - Blue singlet, blue short and white shoes during summers. Distr:- Lt Gen SH Kulkarni (Retd) Director 1. Director s office, Sports Coordinator, HM S & Sports Department for info please. 2. All Houses Notice Boards & Sports Notice Board.

8 MC/SD/SCH-RID/GOL/SHO 06 Jul 17 SPORTS DEPARTMENT SCHEDULE FOR HORSE RIDING, GOLF & SHOOTING With effect from 10 Jul 17 the following schedule will be followed by those students who have taken up Horse Riding, Golf and Shooting:- HORSE RIDING GOLF Day Morning H Evening Sun Class VII Class VIII, IX, X, XI & XII (Polo) Mon No Riding Tue Class VII Class VIII, IX, X, XI & XII (Polo) Wed Class VII Class VIII, IX, X, XI & XII (Jumping) Day Morning H Evening H Thu Junior School MCGS Fri Junior School MCGS Sat Junior School MCGS Mon to Sat H MCGS Mayo SHOOTING Mon to Sat H JR MCGS H SR MCGS Mayo Lt Gen SH Kulkarni (Retd) Director Copy to:- Principal, MCGS - For dissemination please Internal:- VP/Bursar/ Sports Coordinator/HKP/VSH/Capt K Singh/HMs.

9 MC/SD/SWI/ Jul 17 SPORTS DEPARTMENT DAILY SWIMMING SHEDULE 2017 WEF 10 JUL 17 Day H H H Monday Tuesday Wednesday Thursday Friday Saturday 12 th Class Oman Lower Dorm Oman Upper Dorm 12 th Class Oman Non Swimmer 12 th Class Ajm RAJ + BT Jod Col Jai + Bha Kas Note: 1. Students not turning on time shall not be permitted to enter the pool. 2. All Boys should wear proper swimming trunk. 3. A Life Guard / Swimming Coach will be on duty to supervise the swimming. 4. Jumping and Diving from the Diving Boards is not permitted during house swimming. 5. It is compulsory for non-swimmers to attend house swimming sessions. 6. The school swimming team will practice from. Lt Gen SH Kulkarni (Retd) Director Copy to: VP/Bursar/Sports Coordinator/HMs/MPS

10 MC/SD/SWI/ Jul 17 SPORTS DEPARTMENT SUNDAY SWIMMING TIME TABLE 2017 Date to to to to to to to to to to /07/2017 AJM RAJ JOD BT COL KAS JAI BHA O-UD O-LD 23/07/2017 RAJ JOD BT COL KAS JAI BHA AJM O-UD O-LD 30/07/2017 JOD BT COL KAS JAI BHA AJM RAJ O-UD O-LD 06/08/2017 BT COL KAS JAI BHA AJM RAJ JOD O-UD O-LD 13/08/2017 COL KAS JAI BHA AJM RAJ JOD BT O-UD O-LD 20/08/2017 KAS JAI BHA AJM RAJ JOD BT COL O-UD O-LD 27/08/2017 JAI BHA AJM RAJ JOD BT COL KAS O-UD O-LD 03/09/2017 BHA AJM RAJ JOD BT COL KAS JAI O-UD O-LD 10/09/2017 AJM RAJ JOD BT COL KAS JAI BHA O-UD O-LD 17/09/2017 RAJ JOD BT COL KAS JAI BHA AJM O-UD O-LD 24/09/2017 JOD BT COL KAS JAI BHA AJM RAJ O-UD O-LD Note: 1. All boys should wear proper authorized swimming kit. 2. No boy will enter the pool without the Master In charge of his house being present. 3. A Life Guard / Swimming Coach will be always on duty to supervise swimming. Boys will not be permitted to enter the pool without them being present. 4. HMs will appoint a teacher to supervise their House boys during swimming. 5. Jumping and diving from the diving boards is not permitted during house swimming. 6. Class XII students will swim with their respective Houses as per the swimming time table. Copy to: VP/Bursar/DOA/Sports Coordinator/HM s/mps Lt Gen SH Kulkarni (Retd) Director