“NO EXCUSES NO REGRETS”
THE PIONEER SOCCER PROGRAM CONSISTS OF A TIGHT GROUP OF YOUNG MEN AND WOMEN WHO STRIVE FOR EXCELLENCE BOTH ON AND OFF THE FIELD OF COMPETITION. THE EXPERIENCE IS ONE OF A LIFETIME THAT CREATES, DEVELOPS, AND MAINTAINS AN EXTENDED FAMILY, COMPRISED OF TRUST AND LOYALTY, WHERE ALL STUDENT/ATHLETES CAN SUCCEED.
HEAD COACH: JAMES McCARRY
VARSITY ASSISTANT: SAMUEL TREVINO
BOS FC HANDBOOK
Starting right now you have to make the decision to be IN THE BEST SHAPEOF YOUR LIFE; PHYSICALLY, MENTALLY, ACADEMICALLY, SPIRITUALLY, AND SOCIALLY. We cannot accomplish our dreams if we are playing catch-up on your fitness in these areas. This means you have to train like a champion…a lot of time on your own, drenched in sweat, forcing yourself to get outside in the heat and putting it all out there every time…all when no one is watching. That is what champions do. Your commitment to your workout and coming into the season fit determines how well we will do in our season. Once you return to school you will only have 12 weeks of 30 minute sessions in a soccer class and only 15 practices before our first game in January. How hard do you think you opponent is training? Your workouts will take you no more than 2 hours start to finish (They will be shorter earlier in the summer) so please plan your days accordingly.
The summer and fall offseason program will be broken down into the following categories:
1. Flexibility, Mobility, and Strength
2. Technique
3. Speed Training
4. Conditioning
The spring post season consists of mental recovery activities involving low impact skill development and weight training.
Keys to an effective workout: Warm-up properly and completely cool down properly!! A PROPER COOLDOWN INVOLVES AT LEAST 15 MINUTES OF STRETCHING!! You’ll be sore but if you feel like you are going to pull something then take the day off or reduce the intensity of your workout for a couple of days. LEARN THE DIFFERENCE BETWEEN HURT AND INJURED!!
Flexibility: Athletes performance increase pure speed with better flexibility. Therefore, our dynamic stretch and cool downs are extremely important to our program.
Speed Identified: We have broken down every week with speed workouts. Remember to run fast and rest long (3-5 minutes). We define high speed as 95% effort. You must protect the hamstrings, quads and groin, so never run all out. Fatigue sneaks up on you and makes pulls a possibility. All of our workouts are based on speed and strength. Your fitness base will increase throughout the summer but we also want to increase your speed and strength. Follow the workouts exactly as written.
Track Series- To be done on a track or field turf. Follow the Workout.
•The average player runs between 5-6 miles worth of sprints in a game
•Our team goal is a sub six minute mile! You will go a long way in helping yourself and your teammates by accomplishing this goal!
•We have 15 organized practices before our first game so you must be ready to go when we begin!
Strength/Explosiveness: You cannot be agile or explosive without strength. We have to get you strong to get you fast. We have built in balance, coordination, agility into the strength segment of your workout. We train your core very hard as it is vital to strength, balance, explosiveness and speed. Your core includes your abs, lower trunk and spine so your workouts are designed to have you strong throughout your core so that you can increase strength throughout the body.
Conditioning: Conditioning is done in conjunction with speed, agility, strength/explosive training, pickup games, skill training and whatever else. It is meant to provide rapid recovery and therefore is also worked into your full program. Change of direction is built into your workouts during your conditioning segment, as COD is based on strength, speed and conditioning. Due to the physical demands it is a major component of your conditioning. We are trying to get you in soccer shape so we vary the conditioning segments.
TECHNICAL- Soccer Skills: Your workout takes into account individual and group skills training. IT DOES NOT ADD IN PICK UP GAMES! Make sure you are playing during the summer so that you don’t lose your touch on the ball and ability to make decisions under pressure. IT IS IMPERATIVE THAT YOU BECOME FAMILIAR WITH THE MOVES AND LEARN TO SELF-TRAIN. We don’t have a lot of time to build individual ball confidence in preseason(the 15 pre-season organized practices) so you MUST do this on your own.
Nutrition: It is no secret that your body is only as good as the fuel you put in it. Paying attention to the amount of food you eat and the quality of food you eat sets you up for not only strong performances athletically but most importantly a lifetime of health. Watch out for sugar or sugary drinks and fast foods (fried foods are the worse!). Try to eat clean (fruits, veggies, lean meats, nuts etc.) and make sure you are drinking tons of water! Your hydration plays an important role in your mental and physical endurance and quality of performance. You can’t put junk into your body and expect it to perform so start working to fuel your body correctly.
Final Thoughts: It is HOT here in Texas so make sure you are paying attention to the heat. Drink at least 1 ½ gallons of water a day and organic chocolate milk after each workout.
Equipment Needed: Jump Rope, Step (can use any step), soccer ball and cones.
Within this presentation are hyperlinks for you to click on to show you how to do the activity.
TACTICAL: **US Soccer just released a coaching curriculum that is excellent in identifying principles of attack and defending. These two links serve as a good start to understanding the game.
U.S. Soccer Guidelines
U.S. Soccer Styles and Principles of Play
PSYCHOLOGICAL-: These are the Core Values of the Bos FC Soccer program.
•TEAM- The team above all else!!! We have no room for egos or selfish players. We truly work for the player next to us and for something bigger than ourselves. Serve your teammates!
•TEAM- We choose to be positive with each other as well as truly work to not offend anyone or take offense of anything done or said-We are a Family and Team of Character
•PRIDE- We take pride in our physical being and make a personal choice to be fit, healthy, recovered, properly hydrated and prepared. (Wellness & Fitness)- Discipline & Responsibility
•PRIDE-We take pride in the details. Small things make great things happen
•PRIDE- We work hard, have fun and honor those above us in all we do!
•PRIDE- We do the right thing, for the right reason, all the time!
•COMMITMENT- We are committed to upholding the standard of excellence that defines Bos FC Soccer in all areas of this program: Academics, Team, Wellness, Soccer and Community.
•COMMITMENT- We are committed to something bigger than ourselves.
•COMMITMENT- We are committed to train and play like champions
•PIONEERS- I am becoming a stronger member of the program by playing at Boswell and it is a privilege to be in this program. I am proud to be a Pioneer!
BOS FC 2012 PROCEDURES
1. Keep everything in your locker and Keep your locker locked any time that you are not using it. Keep locker room spotless!
2. Be on time!! Proper dress includes: large shin guards, soccer shorts, white t-shirt, proper shoes. If you are late it will reflect in your playing time.
3. Inappropriate and negative language is unacceptable. Appropriate discipline will be administered to the entire squad for each instance.
4. Take all clothing home on Wednesday and Friday. If dirty clothes are left in the locker, I will open the locker and throw them away. We will take pride in our facilities.
5. I need a signed note with a phone number from your parents to excuse you from dressing out. There are no exceptions to this rule. You will be allowed to sit out of training if you are deathly ill but will still dress out.
6. Learn the difference between hurt and injured. All injuries will be directed to the athletic trainer for proper diagnosis and you will receive treatment if deemed necessary.
7. Dedicate yourself to becoming the best athlete possible. Everyone is counting on you to do your part. This means to push yourself past your limits to become a new person both on and off of the field. Ask yourself, Do you like to play soccer or are you a soccer player?
8. Do not drink sodas or alcohol. These substances make you slow, weak, and prone to injury. Do not use drugs of any kind. Drugs will kill every aspect of your game and will make you a nothing. Nothings are worthless. If you are caught using alcohol or illegal drugs you will be evicted from the program immediately!!.....OR WISH THAT YOU HAD BEEN.
9. WHEN I SPEAK, YOU DON’T. PAY ATTENTION AND DO IT CORRECTLY THE FIRST TIME. EVERY MINUTE OF TRAINING IS AN OPPORTUNITY TO IMPROVE....TREAT IT AS SUCH. REMEMBER, PRACTICE WITHOUT IMPROVING IS A WASTE OF YOUR TIME!!
10. Respect each other. Encourage each other. Help each other. Together we can accomplish anything. Divided we will fail. If you devote yourself to this program, you will grow in ways that you have never imagined.
DISCIPLINE+DEDICATION+RESPECT = SUCCESS STRIVE FOR EXCELLENCE IN EVERY ASPECT OF YOUR LIFE
2011 BOSFC PRE-SEASON NUTRITION AND WELLNESS PLAN
* DRINK 1 ½ GALLONS OF WATER A DAY *
* NO SODAS OR ENERGY DRINKS *
* NO FAST FOOD OR CANDY *
*FIND A WAY TO EAT A HEALTHY MEAL EVERY THREE HOURS*
* DRINK 1 BOX OF HORIZON ORGANIC CHOCOLATE MILK AFTER EVERY MORNING WORKOUT *
* GET A MINIMUM OF 7 ½ HOURS OF SLEEP *
* TAKE 2 GRAMS OF VITAMIN C IN THE MORNING WITH TWO GLASSES OF WATER *
* TAKE A CALCIUM, MAGNESIUM, ZINC COMBINATION VITAMIN BEFORE BED *
* DO NOT TAKE SPORT SUPPLEMENTS *
* DO YOUR HOMEWORK EITHER IN SCHOOL(IF GIVEN THE OPPORTUNITY) OR AS SOON AS YOU GET HOME *
REMEMBER TO COME TO SOCCER STUDY HOURS EVERY DAY AFTER SCHOOL! NOTHING IS MORE IMPORTANT THAN YOUR GRADES!!!!!!!!!!!!!!!!!!!!!!
* LEARN - GROW - WIN *
Boswell Pioneer Soccer
NO EXCUSES – NO REGRETS
Acknowledgment of Expectations
I understand and agree that my involvement with the Boswell soccer program is a voluntary commitment with corresponding responsibilities and obligations. I have read, understand, and agree to the conditions set forth before me. I understand that I am responsible for and agree to return all equipment issued to me by e.m.s.i.s.d. in good condition and that All items not returned will have to be paid for by myself. I understand that an unexcused absence and excessive tardiness could lead to my removal from the Boswell soccer program. I understand that my involvement in the Boswell soccer program is a privilege and not a right. I will demonstrate a behavior that is constructive, positive, and well representing of Boswell high school.
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student-athlete (printed)
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student-athlete signature Date