Walker Grant Field Hockey Fall 2014 TIGERS ROCK!!!

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1 Walker Grant Field Hockey Fall 2014 TIGERS ROCK!!! Welcome to Walker Grant Field Hockey Fall 2014 season. We look forward to working with you to develop your playing skills, preparing you for High School sports, and having fun playing field hockey. Try-outs begin before school starts, so find below important information about the coming season. 1. Your coaches this year will be John Wack, Cory Rigual, and Guy Miller-Richards, and Richmond McDaniel. 2. Tryouts begin Monday, August 25 at 7:30 AM at Walker Grant. Tryout sessions will run until 9:00 AM and will be held Monday to Thursday. 3. Practice after school (3:10-4:50) will begin on September There will be a player meeting in the last week of school during which players will receive their conditioning program. 5. Players will be required to run one mile without stop on August They will be required to run one mile under 8 minutes on September Starting August 25 and every two weeks thereafter, all players will be tested on US Field Hockey s Futures Test. See below: 8. All players will be ranked. These rankings, along with effort, dedication, and attitude, will determine playing time in games, and whether the player is participating in the A game or B game. Videos of the USA Field Hockey Test are online at: 9.

2 10. Let us know that you are intending to try-out for field hockey by ing Coach Wack at Please include: a. Name b. Grade c. Age d. Years Field Hockey Experience e. Position f. Will you be able to come to the first day of tryouts? g. If not, what day will you be able to come? 11. No player may try-out until they have completed the VHSL Athletic Participation/Parental Consent/Physical Examination Form which can found on the WGMS website. These must be brought to the field on the first day of try-outs and must be handed to the coaching staff before you can step on the field. NO FORM=NO PLAY. Players should take care of this NOW. 12. Always bring running shoes AND cleats to practice. 13. Please bring your own water bottle. There will be a water jug at the field from which you can fill your personal bottle. The water at the field is for refills, not fills! Come with a full water bottle, especially in August. 14. Always bring shin guards, mouth guards (colored), a stick, and a ball to each practice. YOU CANNOT PRACTICE without mouth guards and shin guards. 15. VHSL rules require the use of goggles. We use goggles at every practice and every game. NO GOGGLES, NO PLAY 16. The school will provide uniforms that must be returned at the end of the year. Failure to return will result in school discipline. 17. Don t be stubborn about positions. Your coaches will try many players at different spots and will encourage you in positions that best suite your talents and the needs of the team. 18. WG will provide bus transportation to and from games. Riding home on the bus is required. No exceptions. Please forward this notice to any student and their parents that you know is interested in playing field hockey this fall. Please contact us with questions: Coach Wack johnwack@me.com Coach Rigual rrigual@verizon.net Coach Miller-Richards Guymr6338@gmail.com See you at the June team meeting!!!! Walker Grant Middle School Field Hockey Summer 2014 Workout This is a suggested workout, intended to build strength and endurance to prepare the girls for the WGMS 2013 Field Hockey season. Girls should run at least three times per week. Girls will complete core exercises five times per week. Kids should not go on long runs by themselves go with a friend or parent make sure your parents know where you are. Do not run in the heat of the day. You should work out early in the morning or late in the evening.

3 Have fun with your friends practice dribbling, driving and flicking in your backyard or at the park. You can download the Nike app to track your distance/time or map your run in advance using mapmyrun.com. Week 1 (June 16-20) Distance run/walk for one mile or at least 10 minutes Sprint 100 meters x 4. (sprint 100, jog/walk 100, repeat x4) Cool down 3 minute jog 10 sit-ups, 10 push-ups x 2 sets 30 sec planks and wall sits x 2 hold your arm straight to the side stick up (backwards L), sideways and down for 15 sec x 2 Week 2 Distance run for one mile (continuous no walking) Sprint 100 meters x 4 (sprint 100, jog/walk 100, repeat x 4) Sprint 200 meters x 2 (sprint 200, jog/walk 200, repeat x 2) Cool down 4 minute jog 10 sit-ups, 10 push-ups x 2 sets 30 sec planks and wall sits x 2 hold your arm straight to the side stick up (backwards L), sideways and down for 15 sec x 2 Week 3 Distance run 1.25 miles (just a little further) Sprint 100 meters x 4 (sprint 100, jog/walk 100, repeat x 4) Sprint 200 meters x 4 (sprint 200, jog/walk 200, repeat x 4) Cool down 4 minute jog 10 sit-ups, 10 push-ups x 3 sets 30 sec planks and wall sits x 3 hold your arm straight to the side stick up (backwards L), sideways and down for 15 sec x 3 Week 4 Distance run 1.5 miles continuous Sprint 100 meters x 4 (sprint 100, jog/walk 100, repeat x 4) Sprint 200 meters x 4 (sprint 200, jog/walk 200, repeat x 4) 10 sit-ups, 10 push-ups x 3 sets 30 sec planks and wall sits x 3 hold your arm straight to the side stick up (backwards L), sideways and down for 15 sec x 3 Week 5 Distance run 2 miles

4 Sprint 100 meters x 5 (sprint 100, jog/walk 100, repeat x 5) Sprint 200 meters x 5 (sprint 200, jog/walk 200, repeat x 5) 10 sit-ups, 10 push-ups x 4 sets 30 sec planks and wall sits x 4 hold your arm straight to the side stick up (backwards L), sideways and down for 15 sec x 4 Week 6 Distance run 2 miles Sprint 100 meters x 5 (sprint 100, jog/walk 100, repeat x 5) Sprint 200 meters x 5 (sprint 200, jog/walk 200, repeat x 5) 10 sit-ups, 10 push-ups x 4 sets 30 sec planks and wall sits x 4 hold your arm straight to the side stick up (backwards L), sideways and down for 15 sec x 4 Week 7 Distance run 2.25 miles Sprint 100 meters x 6 (sprint 100, jog/walk 100, repeat x 6) Sprint 200 meters x 6 (sprint 200, jog/walk 200, repeat x 6) 10 sit-ups, 10 push-ups x 5 sets 30 sec planks and wall sits x 5 hold your arm straight to the side stick up (backwards L), sideways and down for 15 sec x 5 Week 8 Distance run 2.5 miles continuous Sprint 100 meters x 6 (sprint 100, jog/walk 100, repeat x 6) Sprint 200 meters x 6 (sprint 200, jog/walk 200, repeat x 6) 10 sit-ups, 10 push-ups x 5 sets 30 sec planks and wall sits x 5 hold your arm straight to the side stick up (backwards L), sideways and down for 15 sec x 5 Week 9 Distance run 3 miles - continuous Sprint 100 meters x 6 (sprint 100, jog/walk 100, repeat x 6) Sprint 200 meters x 6 (sprint 200, jog/walk 200, repeat x 6) 10 sit-ups, 10 push-ups x 6 sets 30 sec planks and wall sits x 6 hold your arm straight to the side stick up (backwards L), sideways and down for 15 sec x 6

5 See you at practice on Monday, August 18 th! SUMMER CAMPS FOR FIELD HOCKEY AND LACROSSE Fredericksburg United Field Hockey Camp (at FFH) June Nike FH Camp at UMW Jul 13-16, July Nike Lax Camp at UMW July 6-9 Beyond Sticks FH Camp (at FFH) July Girls Lax Camp (at FFH) August 4-6