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2015 Season and Program Direction Informational Meeting Thursday, November 20, 2014 GHS Library/LGI.

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Presentation on theme: "2015 Season and Program Direction Informational Meeting Thursday, November 20, 2014 GHS Library/LGI."— Presentation transcript:

1 2015 Season and Program Direction Informational Meeting Thursday, November 20, 2014 GHS Library/LGI

2  Introduction and Purpose  History and Core  Building our Team  Goal setting and Vision  Sectional Context  Physical preparation: Strength and Conditioning Program  Physical preparation: Diet, Nutrition, Maintaining athleticism  Anticipated Results

3  Player Driven Initiative – Comments from Juniors: “We didn’t do enough” ◦ Skill development ◦ Physical preparation ◦ Focus and determination ◦ Comments from Seniors: “We loved this team” To make it better…  “Get more players in the weight room”  “Make summer lifts mandatory”  “Talk as a group to the younger kids to get in the weight room” Coaches’ Perspective – Our Experience, Our Responsibility, Our Commitment

4 To inform all Dutchmen Football parents of our mission and its rewards and to help our players achieve the goals they have set and overcome the challenges they may encounter along the way.

5  Who we are: DUTCHMEN FOOTBALL TEAM FIRST: Selfless play and Love for Each other Life Values: Trust, Faith, Integrity, Respect Candor: Honesty and Open Communication Diligent and Tireless Preparation Clear Expectations – Define Greatness Accountabilit y What can YOU control?

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7 WINTER AND SPRING SUMMERFALL Weight Room Practice Skills Sessions Study Hall Film Sessions Team Meetings Volunteer Events Black and Blue Camp Team CampTeam Builder s

8 PERFORMANCE GOALSDESTINATION GOALS “Close to if not perfect WR attendance” “Get bigger/stronger/physical” “Learn OL/offensive plays better” “Prepare. Did not even prepare close to enough” “Work on technique as a team” “Come together...get physical” “Get bigger to match up w/ opponents better…” “We need to work together…”  Win the Superbowl – Section Champs  Win every game  Win division  Focused and ready for games  Be considered a leader  Best shape possible  High hopes for next season

9 LIFTSectional Class AA Semi- Finalist Sectional Playoff Rival 2013 Dutchmen Semi- Finalists 2014 Dutchmen SQUAT SQ SQ CLEAN CLEAN CLEAN BENCH BENCH BENCH

10 2014 DUTCHMEN Lifting Comp AVERAGES*: BH, BSPA, Shen, Toga, Troy, Queensbury, S’Ville, AP WT Squat Clean Bench Class HVY *Includes Grades 8-11 #WT class SquatClea n Ben HVY Bold = At or Above Avg

11  BUILD BETTER ATHLETES – BIGGER, FASTER, STRONGER AND TOUGHER  AVOID INJURY  PROMOTE TEAM  ENSURE PROPER PREPARATION  HOLD OURSELVES ACCOUNTABLE Our program has been shaped and guided by the football coaching staff and GHS strength and conditioning coach Craig Jensen. Some of the schools from which we have obtained info: UALBANY, UNION, SYRACUSE, COLGATE, VILLANOVA, CONNECTICUT, MICHIGAN STATE, RUTGERS; QUEENSBURY, BURNT HILLS, SCHALMONT, SHAKER

12  BUILDING BETTER ATHLETES: Our training program builds strength, stamina, agility and speed. We build core strength and flexibility in the abdomen, hips and lower back. We prioritize ground-based athletic movements that train the whole athlete. We perform agility/speed drills and Strongman activities. We emphasize proper form and movement before encouraging athletes to perform heavy lifts.  AVOIDING INJURY: Studies in all sports continue to prove the advantages of proper strength and conditioning. With the heightened awareness of the risks of football, participation in our program greatly reduces the chance of injury during the season.  PROMOTING TEAM: Players will push each other through team competitions, timed workouts and competitive goals they set each workout. They push each other and protect each other just as they will do on the football field. Certain sessions will include football skill development and conclude with team meals or other team functions

13  ENSURING PROPER PREPARATION: Training at the ‘Y’, in your basement, or even with some of the personal trainers and coaches out there will not meet all of the above criteria. Our program ensures each player will excel through the rigors of organized football.  HOLDING OURSELVES ACCOUNTABLE: No more are players “off the radar”. When a player is with us, we know he is preparing. If he is not with us, we know to contact him. WEIGHT TESTING DATES: November 17 – December 4 (Baseline)  February 23 – March 6 (Lifting Competition Weekend)  May 26 – June 5 (Pre Black and Blue Camp)  August (Heading into camp) GAME TIME – THE ULTIMATE EVALUATION

14 Goal is to achieve highest number Percentage of Bodyweight / Lifting Goal Backs and Receivers: Squat – 150% / 275 lbs Clean - 110% / 215 lbs Bench – 100% / 205 lbs Linemen: Squat – 175% / 350 lbs Clean – 90% / 215 lbs Bench - 120% / 225 lbs

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16  CORE LIFTS 1-2 X WEEK – SQUAT, CLEAN, BENCH, PUSH PRESS  CORE VARIATIONS 1 X WEEK – FRONT SQUAT, BOX, KBS, INCLINE, DB PRESS  SUPPLEMENTALS EACH DAY – PULLS, DIPS, NECK, ABS, GHD  STRONGMAN EXERCISES – TIRE FLIPS, PROWLER PUSHES/PULLS, FARMER’S  RUNNING TECHNIQUE – SKIPS, BOUNDS, HIGH KNEES – TRACK AND FIELD PROG  SPRINTS – VARIABLE LENGTHS, STARTS, VARIED REST TIME  ABDOMEN DEVELOPMENT – VARIOUS PLANKS, CRUNCHES, ETC.  FLEXIBILITY – ACTIVE STRETCHES, BANDS  TEAM TRAINING – EACH SESSION HAS SPECIFIC TIME TOGETHER AT THE END

17 TIMEMONDAYTUESDAYTHURSDAYFRIDAY 2:30 – 3:10TEACHERSSTUDY HALL TEAM SESSION 3:15 – 4:05LIFTING LIFTING - MAKEUPS 4:05 – 4:30TEAM TRAINING 6:00 – 7:30LIFTING AND TEAM TRAINING* TBALIFTING AND TEAM TRAINING* 8:00 – 9:00OPEN GYM SKILLS - TBA *for players who miss afternoon

18 ATTIRE - Prepare to sweat  Shorts/sweats  Change of clothes  Flat-bottomed shoes; running shoes optional

19 FOCUS  Mindset upon entering  Small window - <4 hours/week; 2.38 % minimum hourly commitment  Workout on board – share the team regimen  Specific individual goals – see Coach Jensen

20  DIET AND NUTRITION ◦ Eat a good lunch ◦ Snack (protein bar, fruit) during 4 th block ◦ Avoid eating at 2:30 and all ice creams, etc. ◦ Healthy protein and carb based meal to follow ◦ Hydrate throughout the day ◦ Supplements: Muscle Milk, protein/weight gainers, Creatine – nothing hormone-based ◦ Avoid “Energy” drinks – really just artificial stimulants

21  REST AND RECOVERY ◦ Need to take down time on weekends and off-days ◦ Expect some days sore, some not ◦ Static stretches after workouts ◦ Nightly rest time to increase productivity in workouts

22  “I can’t get a ride…”  “I’ll lift at home/elsewhere…”  “I’m training for bb/lax/cheer/etc…”  “I have travel/bb/bowling/rec leagues/ski….”  “I have to see teachers…”  “I have to work…”  “I’m too sore…”  “I’ll lift tomorrow…”

23  Open Gym  Team Training  Camps (Black and Blue and Team Camp)  7 on 7 tournaments  Skills sessions

24  Complimentary – be athletes  Rigorous (running and physicality involved) and non-rigorous (more skill based – consider additional training)  Maintenance lifting – 2 x per week, Core lifts, 1-2 hours total  Team Policy – Stay athletic but limit football during school-based seasons

25  Percentage increases in lifts; benchmarks by position reached or exceeded  Safety – Strength, durability, flexibility, protection  Better Health – diet, activity, habits  Winning games – achieve Destination goals

26  Working together and building bonds  Supporting and encouraging each other  Having fun! Turn the work into play  Playing to our potential – as close to 100% as possible

27  Valued lessons – commitment, teamwork, selflessness  Creating purpose – finding value in working towards a cause greater than ourselves  Discipline and routine – reflected in academics ◦ 2:30 – 3:10 Study Hall – meet our academic needs  Creating our DRIVE! Desire for MASTERY over ADEQUACY – who are we looking to BEAT ?  “Mastery Asymptote” – Joy of the pursuit vs. the realization – paradox of the frustration and the allure. “Mastery attracts precisely because it alludes” (Pink, Dweck)

28  Your SUPPORT - Help our players get to 100%. Rides, encouragement, communication, etc.  Short-term - Weight room equipment  Long-term – Weight room expansion  Other ideas? Team events, camps, tournaments, meals all options behind training


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