A team announced

13 Bierre, Jackie Midfield
22 Buckel, Emily Defense
10 Burtis, Bonnie Midfield
1 Cabellon, Allegra Midfield
7 Curry, Amber Midfield
5 Hassid, Annie Midfield
24 Koopmans, Julie Defense
9 Madnick, Sarina Midfield
2 Michels, Megan Attack
15 Nespor, Amanda Attack
6 Park, Kelli Midfield
27 Patch, Stacy Midfield
4 Royer, Ashley Attack
8 Saxton, Hayley Midfield
20 Shaffer, Stephanie Defense
16 Spalding, Paige Goalie
29 Virta, Addie Midfield
Chesarek, Amy
Hamze, Houda
Keena, Kendra
Holland, Adrian

winter letter

Girls,
Thank you for a great fall, I look forward to a great season.
I have put a lot of thought into your winter workouts. For those of you that have a gym to go to I have created a hardcore workout. I do understand that not everyone has the ability to go to a gym over break, so I have a created a blog of workout options for you. Please keep in shape and KEEP YOUR STICK IN YOUR HANDS.
ARE YOU HARD CORE?
I have made an excel spreadsheet (attached) for those of you that are hardcore. If you have any questions about the work out email me or write on the blog. Start every work out with a warm up, and end everyone with a cool down and core workout. If you have a question on how to perform a workout please google or youtube it first, then email me.
ARE YOU READY TO WORKOUT FROM HOME?
I have placed a blog for your workouts , http://calpolywlax.blogspot.com , please rotate them and try to do three a week. These are to work on strength add the running work outs to create a 5 day workout plan of your own.
Running?
Try to run 2 or 3 days a week, mixing distance and sprits. Ending each run-workout with a set of 2 or 3 of the cone drills in this video, http://www.youtube.com/watch?v=IYEAASsE5xs , do each drill 4 times.
Sprint work out
10yrds x 10 30 sec rest between each
20yrds x 10 45 sec rest between each
50yrds x 5 1 min rest between each
100yrds x 5 1 min rest between each

Wall ball drill
20x right one hand at the bottom of stick
20x left one hand at the bottom of stick
50x right hand catch and throw with quick stick
50x left hand catch and throw with quick stick
50x switch hands catch left throw right, catch right throw left
20x off stick (right hand grip left side)
20x off stick (left hand grip right side)

30 min quick workout #2

Lower Body
Chair Knee Lifts
a. Each set consists of 8 reps on leg
b. 2 sets

Body Squats (w/ or w/o weight)
a. Each set with build of the previous one
b. 5 sets ( 5, 10, 15, 20, 30)

Overhead Forward/ Backward Lunges (w/ or w/o weight)
a. F/B =’s one rep
b. 2 sets (5/5, 5/5)

Upper Body
Partner Negative Bench
a. Partner push the bar on your chest as you push back for (6, 10, 15) seconds
b. Perform 3 reps as fast as possible
c. 3 sets

Military Should Press (standing or seated)
a. Dumbbells pushed over head and lowered to ear/ eye level.
b. Weight can increase between sets
c. 4 sets (8, 8, 6, 4)

Pull Over to Press
a. Using a bent bar (ez-bar) lying on a bent facing up
b. Bar starts on chest and hands are close grip (elbows stay tight in)
c. Bar is brought overhead and close to the body as motion behind begins
d. Bring bar back to chest and press upward and vertical to the ceiling

Chair Dips
a. Feet can be elevated if you desire a challenge or remain on the floor.
b. Reps for each set should increase
c. Perform exercise with good technique and depth
d. 4 sets (5, 10, 15, 20)

30 min quick work out

Hot stepper
Stand facing a bench; place left foot on surface, knee bent. Keep left foot planted and extend arms as you step right foot up and over bench (as shown), landing on opposite side. Push off right foot to reverse to start. Do reps; switch legs; repeat.


Reverse squat
Start in a deep squat with thighs lower than parallel to ground, a weight in each hand at chest, elbows bent. Rise so thighs are parallel to ground as you straighten arms at chest level (as shown). Return to start. Do reps.


Plank-up
Start in plank position on forearms, legs extended behind you, resting on toes; raise right leg a few inches off ground, toes out (as shown). Keeping leg lifted, straighten right arm, then left, coming into a raised push-up position. Reverse motion to return to plank. Repeat, alternating lead arms. Do reps, switching legs at halfway point.


Prime climb
Stand on right leg with left knee bent, thigh parallel to ground, a weight in each hand. Raise right arm overhead, palm in; bend left elbow, holding weight near shoulder (as shown). Jump up, landing on left leg, right knee bent, thigh parallel to ground, as you reverse arm position. Jump back to right for one rep. Repeat, quickly alternating sides. Do reps.


On your mark
Stand with feet staggered wider than hip-width apart, left foot in front of right. Bend knees and crouch until left thigh is parallel to ground, right heel lifted. Rest chest on left thigh and place fingertips on either side of left foot (as shown). Keeping fingertips on ground, straighten legs, lowering right heel. Return to crouch for one rep. Quickly do reps. Switch legs; repeat



Take a bow
Stand with feet hip-width apart, a weight in each hand. Raise arms out to sides at shoulder level, elbows bent 90 degrees (like a goalpost), palms forward. Bend at hips until flat back is nearly parallel to ground (as shown), then extend arms forward and retract. Return to start; repeat. Do reps.



Power pike
Start in push-up position, feet resting on ball. Do a push-up. Then dig toes into ball, allowing it to roll forward as you raise butt toward sky (as shown). Lower butt and roll ball back to push-up position for one rep. Do reps



Flye crunch
Lie faceup on a bench with legs together and extended at a 45-degree angle; hold a weight in each hand, arms out to sides, palms up (as shown). Contract abs as you lift shoulder blades off bench, bringing arms together above chest and lifting legs to a 90-degree angle. Return to start for one rep

Welcome to your workout

the full workout plan is goign to be placed online 12/04/09.... hope you all enjoy the winterbreak