Offseason Goals and Suggestions...

Students and Parents,
I hope the holidays are treating everyone well. I have had a great time spending time with the family and re-couping after a great, but long season. I do miss the pool and the boys however.
You have heard me speak about the importance of the offseason. Here is what I am recommending. Much of the offseason work is about responsibility. You don't have anyone keeping track of your attendance, effort level, etc. It's on you. Learn how to set a goal (ex: be a great water polo, be a starter next year, win a league championship, etc), put action steps into action to accomplish that goal. Stay the course. Follow the plan to your accomplish your goals. Here is my suggested offseason focus...Call or email if you any questions.

Coach Gaily

P.S. Parents, encourage your child to read through this email thoroughly and discus it with them. I often wonder how many kids really read this stuff thoroughly.

CHS Polo Offseason Goals and Schedule - 2009-10

Winter/Early Spring Goals

Give body moderate rest to recover from 4 months of hardwork
Make gains 3 key areas of development
Strength
This is the time to put on some muscle before swim season begins
Weight training should be focused on lower repetition and heavier weight
Recommended 3-4 days per week (recommend weight training class in school so supervision and gym use is taken care of and you are held accountable for attendance. Too often we hear of kids saying they go the sportscenter or CVAC, but they only attend periodically and rarely have a partner to push them and spot weight for them.)

Game knowledge and skill
a) -Legacy 3 days/week
-Focus must be on “getting out of your comfort zone”, learn new things, challenge yourself, ask questions of Gary and other players. Become a student of the game.
-Attend Cal Advanced Skills/Goalkeeper Camp with Cal Coach Kirk Everist (December 19-21). See Cal’s website.
Zone Tryouts
Exact dates TBA (talk to me more if you are interested in trying out)

3) Speed
Recommend swim 2 days/week with Conrad (www.bamp.org)
Conrad has a “pro-rated” fee for only 2 practices/week
Focus on technique to improve efficiency and split times



Spring
-I am hopeful a few of you will make the Zone Team and will be practicing with them and attending their tournaments throughout the spring and into May.
-The majority however will and should be swimming for the CHS Boys team.


Summer
-Legacy as much as possible, attending any and all tournaments possible. Don’t miss a tournament or scrimmage. Be with Coach Gary as much as possible. (The wealth of knowledge that Gary has is unparalleled at the high school level. Take as much advantage of this elite level coaching as possible!)

-Weights should transition back to heavy loads and lower repetition to build muscle until about August as we begin Hell Weeks and switch back to more lower weight higher repetition (pushups, plyometrics, pullups, etc.) for endurance and stamina while combining previously earned strength gains.


Group Team Goals:
-Spend as much time together as a team. Be an “inclusive” unit. No small groups, cliques, include everyone. Support and encourage everyone. It takes a team to win a championships not one or two good players. Remember that! We will succeed and beat teams with our depth. Everyone must contribute and feel like they are a “valued” member of this team.
-School. Put the same dedication and determination into your studies. Remember grades at the end of spring semester determine whether you are eligible for polo at the start of the season.
-Start talking to your parents about your offseason goals. Talk to them about vacations now so that they can be arranged around important polo tournaments or swim meets.