PINE CREEK SUMMER VOLLEYBALL

Size: px

Start display at page:

Download "PINE CREEK SUMMER VOLLEYBALL"

William Henry
6 years ago
Views:

1 PINE CREEK SUMMER VOLLEYBALL Please contact Coach Stowers with any questions. Cell phone: Website: Coming soon! MISSION STATEMENT: To build positive warriors, leaders, and caring, community supporters whether on or off the court while offering one of the best learning experiences your daughters will have. OJECTIVES: 1. Honor the ROOTS of the Game Rules, Officials, Opponents, Teammates and Self 2. Treat all players equally and with respect 3. Develop personal growth and volleyball skills 4. Develop organizational skills and responsibility 5. Develop team concepts to achieve goals GOALS: 1.) Passing and serving: Our most essential area to improve is passing. A team can not play without a pass. This will be a focal point for this season. Goal: 2.0 passing average, 85% serve average 2.) Communication: We will work on communication among players, especially encouraging other players when things are not going well. Communication and attitude should not be conditional. I believe in communicating clearly and timely with players and parents. 3.) Win all League games: Let s give our fans, at home and away, a team that they can be wowed by! 4.) Win our Region: This is a realistic expectation with the team we have, but we must work even harder than last year! FOR US TO BE SUCCESSFUL IN 2017 We want young women who care about the team and their teammates, not just themselves. In order for us to have success, players must be trustworthy, committed to the program, and care about their teammates. Leadership has to come from the returners and the seniors because they have the greatest experience and know what it takes to be successful. We expect that a freshman or sophomore show tremendous respect for the upperclassmen, and upperclassmen will demonstrate by their actions the appropriate demeanor and effort of a student-athlete. This season, as in any season, it is important that no one can think she is above the team. Anytime a group of people are NOT concerned about individual accomplishments, the group has an

2 opportunity to be successful! We all need to know our roles for the team to win. Teamwork is nothing more than everybody being committed to each other's success. It does not matter if you are a starter or a role player; you need to find some way to contribute! We expect you to do what is right! What you are capable of doing is determined by your talent. What you actually do is determined by your attitude. Attitude is everything. I can. I will. I am. Students and athletes succeed not because of talent alone, but because of their work habits, their attitude, their intelligence, and their values. What the coaches are looking for: Prior volleyball experience or skills help, but is not required. Prospective student-athletes will be tested and evaluated for their overall athletic ability and level of volleyball skill. Coaches will apply the following criteria: 1. Athleticism - Coordination and physical strength while also having stamina and intelligence. Players with the ability to learn and perform complex skills. Volleyball puts a premium on explosiveness and rewards those who are unafraid to attack the ball. The coaching staff will be looking for coachable athletes who have a great work ethic and want to learn to be better players and teammates. 2. Attitude Positive, competitive, focused on teamwork, and eager to learn. Extra points will be given to those who demonstrate strong leadership skills, ability to work/communicate as a team, and those who are willing to take risks and are unafraid to learn from mistakes. 3. Commitment Be committed to your team with the goal of working together to win and have fun. 4. Position: Players whose skills fit a specific need for the team s overall balance And for Varsity - Volleyball Skills Knowledge of correct playing form and ability to do such, including court positioning and variations of basic principles. For JV and C, we will continue to teach you to play.

3 Following is a list of volleyball events that are planned for this spring and summer as well as important dates for the upcoming season. The goal for our spring and summer training is to work with prospective and current Pine Creek volleyball players to train them specifically for the upcoming season. Players will meet with PCHS coaching staff two to three times a week to achieve targeted goals. This program is not required, yet highly recommended for those players wishing to improve their skills and participate in our volleyball program. If you have previously scheduled engagements (vacation, work, etc.) please let the coaching staff know ahead of time when you will be absent. Equipment: Appropriate attire, water bottle, knee pads, and ankle braces recommended. Please always bring a pair of tennis shoes and sun screen as we might do some of our circuit training conditioning outside when the weather is nice. Please bring an athletic jump rope and some sort of resistance band. Players are expected to be at the gym, dressed and ready to go, with nets set up, 15 minutes prior to their training schedule. You are also responsible for warming up and stretching before your scheduled time. April: Open Gym Mondays (starting April 10) 7-9 PM May: Open Gym Mondays and Wednesdays, 7-9 PM (No open gym on Memorial Day) July 1-August 10: Open Gym Mondays, Wednesdays and Fridays 3:30-5:30 Mondays and Wednesdays of summer training will be used specifically for conditioning, individual training and team skill training. Fridays will be used to play mini-tournaments or doubles volleyball outdoors. Colorado School of Mines Team Camp: Varsity Saturday July 29-Sunday July 30. Cost for tournament, food and lodging will be approximately $130 per player. This is an invite camp. Tryouts: Monday, August 14th through Wednesday, August 16th. Time: 3:30-5:30 **subject to change Program Kick-off Meeting: Thursday, August 17th 6:00 pm Mandatory meeting for all players and parents. Program Bonding Event: Saturday, August 19 th TBD

4 Hints to get you ready for tryouts: Practice your skills before tryouts: If you already know how to play, then pepper with someone or have someone toss you balls to pass, set or hit. It doesn t take long to lose the feel for the game. Don t let this happen to you. Especially for varsity, come to the gym ready. Pine Creek will be hosting over a month s worth of open gyms. Go out and play!! Condition: From the end of club/spring open gyms, workout for at least 40 minutes each day to give yourself an edge. Run, jump, work on agility and strength. At the end of the summer, you should be able to do the following on the first day of tryouts: _ Run fast and hard for a minimum of 4 minutes without stopping. _ Jump rope for a minimum of 5 minutes continuously. _ Run a mile. _ Do 50 good crunches with no breaks _ Do at least 10 REAL pushups. To do this we suggest the following to be done every day (these are designed to be done anywhere. So even if you are vacationing, you can do these every day): Choose a simple and relatively short area to run (less than 50 yards long such as your street or a parking lot). Run up and down the area as fast as you can for 4 minutes. Stop for 30 seconds and then go another 4 minutes again. The intention is to maximize hard and fast, not how far you can run. At first if you can only run full speed for 2 minutes, then do that 3 times with a 30 second break in between. The next day try to run for 2.5 minutes. And keep increasing. (est 9 min) Find a step or a steady surface you can jump on to. Maybe 6-14 inches high. Jump on and off it as quick as you can for 3 minutes without stopping. Wait 30 seconds, do it again. Again really fast jumping is more important than the 3 minutes. (est 7 min) Jump rope continually for 5 minutes (with a quality speed jump rope). It will not be easy at first. If you get tired, don t stop, do skipping type jump row, but get to 5 minutes of two footed jump rope. If possible move to double jump. When you finish do 10 burpees. Then do a 2 min plank Repeat with a 3 min jump rope session. (est 11 min) Mark off a distance of 8-15 feet. For 4 min, run back and forth (shuttle) reaching down and touching at the turns. A parking space or the width of your driveway are good examples. Sit down and do 50 crunches. Get up and shuttle for 2 more minutes. Then 10 pushups and 10 burpees. (est 8 min) Every other day run a mile. And most importantly, strengthen and prevent injuries of your shoulders by doing the following exercises at least 3 times a week.

5 The overhead athlete is defined as an athlete who uses his or her hand in an overhead position. Sports such as baseball, softball, football, swimming, volleyball, javelin, water polo and tennis are all examples of overhead sports that subject the shoulder to extreme ranges of motion, forces and accelerations/decelerations over many repetitions. Overhead athletes are extremely prone to shoulder injuries due to the anatomy of the shoulder joint, and the biomechanics of overhead sport. To accomplish, Attach resistance band to doorknob / wall, bleachers, volleyball net poles, stair banister, anywhere that can handle a bit of a tug. Do one set (10 repetitions) Repeat exercise on other side. Do this for each exercise. 1. Diagonal Pattern D2 Extension Involved hand will grip tubing handle overhead and out to the side. Pull tubing down and across your body to the opposite side of leg. During the motion, lead with your thumb. 2. Diagonal Pattern D2 Flexion Gripping tubing handle in hand of involved arm, being with arm out from side 45 degrees and palm facing backward. After turning palm forward, proceed to flex elbow and bring arm up and over the uninvolved shoulder. Turn palm down and reverse to take arm back to starting position. This exercise should be done in a controlled manner. 3. External Rotation at 0 degrees Abduction Stand with involved elbow fixed at side, elbow at 90 degrees and involved arm across front of body. Grip tubing handle while the other end of the tubing is fixed to a stationary object. Pull out with arm, keeping elbow at side. Return tubing slowly and in a controlled matter. 4. Internal Rotation at 0 degrees Abduction Standing with elbow at side, fixed at 90 degrees and shoulder rotated out. Grip tubing handle while other end of tubing is fixed to a stationary object. Pull arm across body, keeping elbow at side. Return tubing slowly and controlled.

6 5. External Rotation at 90 degrees Abduction Stand with shoulder abducted 90 degrees and elbow flexed 90 degrees. Grip tubing handle while the other end is fixed straight ahead, slightly lower than the shoulder. Keeping shoulder abducted, rotate the shoulder back, keeping elbow at 90 degrees. Return tubing and hand to start position. 6. Internal Rotation at 90 degrees Abduction Stand with shoulder abducted to 90 degrees, externally rotated 90 degrees and elbow bent 90 degrees. Keeping shoulder abducted, rotate shoulder forward, keeping elbow bent at 90 degrees. Return tubing and hand to start position.

2018 NWC 05/06 Soccer Conditioning Packet

2018 NWC 05/06 Soccer Conditioning Packet Welcome to the NWC 05 and 06 Fitness Program One of the key requirements of any good soccer team is conditioning and the key to any conditioning program is our