Projections 12/1

[BlueTornadoFan 17]

Essex football coach and AD John Fulks warns that there is only seating for around 1,500 at his field...

 

Got this off of Twitter, for whoever's traveling.

[Lance 228]

Essex football coach and AD John Fulks warns that there is only seating for around 1,500 at his field...

 

Got this off of Twitter, for whoever's traveling.

 

I thought there were minimum seating numbers needed to host a playoff game? That's how Grundy ended up with seating on the visitors side! lol

[battleftbl 42]

I came across some of Coach Shaw's tips online and ended up contacting him. Through several conversations and emails he sent me anything I wanted to know. He is a good guy and was very willing to help with anything I needed. I tried to upload one of his workout plans on here for you guys to see, but the attachment was to big.

[1inStripes 932]

I predict there wont be enough seating. There was a seating requirement/field requirement for state playoff games in the past. I questioned this last night on twitter also. I thought minimum seating needed to be around 2500. The field looks fine, other than the uprights on the goalpost being multi color. I about guarantee Battle takes more fans than Essex. The year GC beat Essex in the finals I think most GC fans figured Essex didnt have 100 fans there.

[Lance 228]

I predict there wont be enough seating. There was a seating requirement/field requirement for state playoff games in the past. I questioned this last night on twitter also. I thought minimum seating needed to be around 2500. The field looks fine, other than the uprights on the goalpost being multi color. I about guarantee Battle takes more fans than Essex. The year GC beat Essex in the finals I think most GC fans figured Essex didnt have 100 fans there.

 

if there is still a requirement, battle should make them change it...meet in the middle somewhere on a neutral field.

[Single A west 113]

battleftbl, I came across some of Coach Shaw's tips online and ended up contacting him. Through several conversations and emails he sent me anything I wanted to know. He is a good guy and was very willing to help with anything I needed. I tried to upload one of his workout plans on here for you guys to see, but the attachment was to big.

 

 

 

Can you make a link?

[1inStripes 932]

Shouldnt make them meet in the middle, but Essex should have to move it to a site no further away, but with necessary seating.

 

I just went through the VHSL PDF which states:

 

3. Seating

a. Permanent or portable bleacher seating to accommodate anticipated attendance (see chart)

b. Seating arranged such that fans from opposing schools may be seated on opposite sides of the field

c. Accessible (ADA compliant)

 

I could not find a chart on the PDF. Rye Cove can seat more than 1500 and had to move their state semi game in 2000 to GC for that reason, and because they did not have fencing all the way around the field.

[battleftbl 42]

Florida State's "Never Look Back"

 

Tom Shaw, FSU Speed and Conditioning Coach

 

-You can Gain Speed, just as you can gain strength in the gym.

 

NINE Training Principles

 

#1) Movement Warm-up (20 - 30 yards)

 

1) Front Jog & Back ward Jog

2) Change direction (Zig Zag) Forward & Backward

3) Skipping without a rope Forward & Backward

4) 50 metre walk with arm swing (on toes) Forward & Backward

5) 3 step pick ups Forward & Backward

-(go 3 steps, touch ground, alternate hand each time)

6) Strides Forward & Backward

7) Step Overs -Facing both ways there and back

8) Shuffle with arm Swing (Facing Both ways)

9) Take Offs

10) Easy Jog (relax)

 

 

#2) Flexibility

1) Static Flexibility (on own and with partner)

2) Dynamic Flexibility ie) Calf raises, side leg swings

 

#3) Running Drills

1) Arm action in seated position

2) High Knees - heel over knee

3) Knee Hugs - Walking (keep chest up)

4) Skipping Knee Hugs

5) Carioca Step-Overs

6) Shake & Bake (feet as fast as possible - Upper body relaxed)

7) Fast feet & Arms

8) Line the heels

9) Skips for height & Distance

10) Tapioca (2 inch steps, quick hips)

11) Trail leg (walking)

 

 

 

 

 

 

#4) Sand Drills

1) Ankle Snaps

2) Ankle hops

3) High Knees

4) Line the heels

5) Shake & Bake

6) Fast Feet & arms

7) Skip for height & distance

8) Ankles in (move slowly)

9) Ankles out

10) Bounds (single leg)

11) Frog hops

12) Builds (slow to fast)

13) Lateral jumps

14) Buckleys (Zig Zag)

15) Slalom Skier

16) Speed bounds

17) Sand Sprints

 

#5) Stride length & Stride Frequency

-Increasing both is only way to increase speed

-Need to see which one to focus on

1) Newspaper drills

a) | | | | | | | | | | | | | | | |

Tight Widens

 

#6) Resistance Training

1) Bungie Pull

2) Buckley Bungies

3) Chutes (release after 20 yards)

4) Rope Pull

5) Solo Sled

6) Solo Sled with partner on

7) Uphill Running

 

#7) Assistance Training

1) Pulleys R-----------R -->

2) Bungie Tow

3) Stationery Bike

4) Treadmill

5) Downhill Running

 

 

 

 

 

#8) Plyometrics

1) Ankle Flexor Hops (toes out)

2) Ankle Flexor Hops (toes in)

3) Crunch Hops

4) Squat Jumps

5) Speed Bounds

6) Spring Extensions

7) Stadium steps walking

8) Stadium steps double leg ankle hops

9) Stadium steps double leg declining hops

10) Split Jumps

11) Alternating Single leg hops

12) Alternating Single leg bounds

13) Single leg bench hops

14) Lateral jump and spring (on cue)

15) Lunges

16) Bent Knee Lunge Hops

17) Run Run Bound

18) Horizontal Cone hops

19) Forward and Back Cone hops

20) Stadiums with weight

21) Stadiums two leg hops with weight

22) Step over and sprint

23) Box Hurdle hops

24) Bungie Incline hops

25) Bungie Decline hops

26) Ball Drills

a) Two hand over head

b) Step and throw

c) Hammer throws

d) Twists (high, low)

e) Leg Throws

f) Partner ball sit-ups

 

 

 

 

 

 

 

 

 

 

 

#9) Weight Training

-Need knowledge of muscles to train

1) Power Cleans

2) Clean & Jerk

*** 3) Weight arm action

4) Step ups

5) Quick Squats (30 Seconds)

6) Close grip chin ups

7) Wide grip chin ups

8) Leg extensions

9) Leg Curls

10) Hip extensions

11) Drive Knee

12) Hip adduction

13) Dips

14) Push ups

15) Lunges

16) Single Leg Squats

 

 

PERFORMANCE REQUIREMENTS

#1-5 Daily

#6-9 One of each each day (1 every fourth day)

 

RUNNING MECHANICS

Drive phase

Recovery phase

Support phase

[vols4life 57]

lol,im corrected..rocky 4..i even watched that one in the theater..age is catchin up