Friday, January 31, 2014

Parent Meeting


There are a few things we're required to cover in a meeting prior to tryouts. Our brief meeting includes a short video regarding hazing (how to prevent it, and how it violates state law and district policy), our deadlines and time tables in regards to tryouts and games--our first game is on March 5th, when student athletes have to have their physicals done, eligibility information regarding grades and tryouts, new fundraising strategies, our game at Rio Tinto, and a chance to meet the coaching staff. 

See you there. 

Monday, January 27, 2014

Tryouts are coming


Fundraising

There are a number of ways we'll be raising additional funds to help the program & help individual students purchase their kits and such. 

One of those ways is selling old uniforms and parts of those kits. The supply is obviously limited and the prices vary. Recent long sleeve jerseys, for instance, sell for $20. Older jerseys...not so much. Regardless, all are reasonably priced and are sold on a first-come-first-served basis. Check with me on availability and pricing, and then bring me a receipt for fees paid.

I have several years of old jerseys in varying degrees of condition, green shorts, white shorts, green and white socks (new in packaging), and some old practice shirts.

We will not be using of these uniforms--or their components--for this season's games. They are, however, the preferred equipment for practices. That, and just wearing around showing your Husky pride. 

Wednesday, January 15, 2014

General Nutrition Guidelines


Here are some general guidelines pertaining to the diet and nutrition of a soccer player. Most of these guidelines come straight from the US National Men’s Team.

As we get closer to the season we will release more specific nutrition guidelines. The next set of guidelines will include what types of food to eat, and when to eat them (training days vs. game days, weekends, how many hours before play, post game, etc.).

For now the following will help you get used to eating better if you aren’t already. These guidelines will help you have the clean fuel needed to complete conditioning exercises as well as recover and build for the upcoming season. Nutrition is just as important as conditioning.

1. COME BACK TO EARTH: Choose the least processed forms of food such as fruits, veggies, whole grains and high fiber carbohydrates.
2. EAT A RAINBOW OFTEN: Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.
3. THE LESS LEGS THE BETTER: Include a LEAN protein source with each meal.
(Cows have four legs, chickens have two, fish have none, make sense?)
4. EAT HEALTHY FATS: Include healthy fats in your diet like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil.
5. EAT BREAKFAST EVERY DAY: When you eat within 30 minutes of waking up, you jump start your metabolism. This gives you more energy to get your day going.
6. THREE FOR THREE: Eat smaller portions more often spread evenly across the day. No excuses – you should be eating 4-6 meals/day! Aim for all three macronutrients (carbs, protein, and fat) every three hours for optimal fueling.
7. STAY HYDRATED: Dehydration = Decreased Performance. Drink at least three liters of non-caloric beverages (water/green tea) every day.
8. DON’T WASTE YOUR WORKOUT: Have a post-workout recovery meal or shake that combines both carbs and protein immediately after your training or conditioning.
9. SLEEP: Aim for eight hours of sleep. If you can’t get eight hours daily, consider power naps when you can. The body recovers and repairs best when it is sleeping.
10. THE 80/20 RULE: Each meal and snack is an opportunity to fuel your body optimally. Choose the foods that are best for you 80% of the time and incorporate some of those foods that may not be the best, but are your favorites, 20% of the time!

Tuesday, January 14, 2014

Two Weeks of Conditioning

2014 Pre-Season Conditioning

Week  1

            SESSION I

            -5 min light jog
            -8 min Stretch
            -15/30 (6 times)
            -Standing Squats (3 sets of 10 with 30 second rest interval)
            -15/30 (3 times)
            -Lunges (3 sets of 10 with 30 second rest interval)
            -15/30 (6 times)
            -Static Squat (wall sits) (3 one minute sessions with 30 sec rest interval)
            -5 min jog
            -3--5 min walk

            SESSION II
           
            -5 min light jog
            -8 min stretch
            -2 mile timed run
            -40 yard shuttles (120 yards each)(6 times with 45 sec rest interval)
            -5 min jog
            -3-5 min walk

            SESSION III

            -5 min light jog
            -8 min stretch
            -20 min last man sprints (groups of 10 max)
            -up downs (3 sets of 15 with 20 second rest interval)
            -50/10 - Combo Ladders (Sprint to 10 and back, side shuffle to 20 and back,
                           backpeddle to 30 and back, Carioca to 40 and back, Sprint to 50 and
                           back) (3 times with 90 sec rest intervals)
            -10 min jog
            -3-5 min walk

 Week 2


            SESSION I
           
            -5 min light jog
            -8 min stretch
            -Man United 120/20/40 (5 times with 60 sec rest interval)
            -20 minute jog
            -Crunches (3 sets of 50 with 30 sec rest interval)
            -Full field corner run
            -3-5 min walk

           
            SESSION II

            -5 min light jog
            -8 min stretch
            -2 mile timed run
            -Figure 8 sprints (Lines of 5 each)
            -10 yard box drills (8 times facing all 4 directions)(lines of 5)
            -15-20 min jog
            -3-5 min walk


            SESSION III        

            -5 min light jog
            -8 min stretch
            -1.5 mile timed run
            -Man United 120/20/40 (7 times with 60 sec rest interval)
            -20 min last man sprints (groups of 10 max)
            -Full field corner run

            -3-5 min walk

Sunday, January 12, 2014

Conditioning


We start conditioning this week. On Tuesday, Wednesday, and Thursday this week (1/14-1/16) at 3:00 PM we'll meet in the "rubber room" downstairs in the gym. The plan is to condition for about an hour. Three times this week, and three times next week. General conditioning. As we get closer to tryouts we'll shift gradually to soccer-specific conditioning and drills. For the next bit we won't use a ball, nor do any drills. 

The actual list of conditioning drills is posted in my room. We'll post here on the blog the conditioning schedule for the last week of January and the first week of February soon. 

And we'll have a general diet listed here shortly--a do's and don'ts kind of thing. 

It's not mandatory to attend these preseason conditioning sessions. They're meant to get the potential team athlete ready for the season. We'll take roll and it also helps assess everyone's commitment to the cause. If you can't make it to the scheduled conditioning, it may help to let me know. 

Remember, you can always email me with questions. 

Thanks

~Raine

A few new things

Okay...

It's officially that time of the year. If you're reading this you must be getting excited. The season is coming up quickly and tryouts are right around the corner. 

On January 30th, 2014 at 5:30 we will have a brief potential soccer team athlete and parent meeting in the cafeteria. It is mandatory that a parent or guardian and the student are in attendance. We'll discuss our schedule, expectations, and goals for the year. 

I am really excited to report a fixture change. I'm waiting for region approval to update the calendar. However, we're scheduled to play at Rio Tinto on April 23rd. We'll use that as a fundraiser. More details will follow shortly. 

If you have questions please email me. 

~Raine