NORWELL HIGH SCHOOL

1. NORWELL HIGH SCHOOL EXERCISE & NUTRITION INFORMATION PACKET

2. STRETCHING: Increases flexibility and recovery • Decreases risk of injury and soreness • Dynamic Stretches: the ones we do in lines (warm-up) • These are low intensity exercises that mimic high intensity exercises we do later in practice • Squats • Prisoner squats – arms behind your head • Leg swing kicks • High knees • Lunges • Grapevine • Butt kicks • Arm circles – small, large, hands up, hands down • Static Stretches: the ones we do in a circle (cool-down) • Calves – downward dog • Hip flexor • Toe touch • Quad stretch • Glutes • Arms – biceps, triceps • CORE/AB EXERCISES: • Crunchy frog • Bicycle • Scissor kick • Steam engine • Crunches with a hold in between • Plank to half-plank • Oblique V-ups

3. PLYOMETRIC EXERCISES:working speed and strength • Swing kicks – L/R leg over to left side, R/L leg over to right side • Heisman – hold position • Squat jacks – lower body jumping jacks with hands behind head • Wacky jacks • Monster truck tire • Jump-knee tuck • Run stance – stay low, move arms quickly • Jump squat • SPRINTS: • Helps to improve cardiovascular system to keep up with the speed of the game • 25/back – 50/back – 75/back – 100/back (on the FH field) • Sprint the SIDELINE, jog the ENDLINE (on the FH field) • Sprint 100m, jog 300m, sprint 200m, jog 200m, sprint 300m, jog 100m, sprint 400m (on the track) • Sprint 25 yds, do 10 pushups, sprint 25 yds, do 10 situps/crunches – REPEAT

4. NUTRITION • “You get out what you put in” • When playing a sport, there are 2 ways to get in shape: • - proper training & proper eating habits • Good General Nutritional Principles: • Vegetables and Fruit • Meats and Eggs • Whole Grains • Milk and Cheese • High Volumes of Fluid • HEALTHY FOOD CHOICES: The Good are your best choices, the Bad are those you should limit but may indulge in from time to time, and the Ugly are those you should refrain from eating. • Breakfast • The Good: cereals, low fat muffins, toasts, low fat milk, egg whites, yogurt, cottage cheese, fresh fruit • The Bad: cheeses, eggs, whole milk, syrups, jams • The Ugly: cream, rich sauces, butter, ham, bacon, sausage • Lunch, Dinner, and Pre-Workout Meals • The Good: fresh fruits/veggies, salads, steamed veggies, soups, chicken, fish, turkey, pasta, brown rice, low fat dressing • The Bad: red meats, shellfish, cheeses, creamy sauces, ice cream, desserts • The Ugly: fried foods, oils, butter, pork, preserved meat, full fat dressings • Post-Workout Meals • The Good: pasta, fresh fruits/veggies, non-creamy sauces & soups, potatoes, brown rice, salads, juices, water • The Bad: creamy sauces & soups, red meats, cheeses, ice cream • The Ugly: deep-fried/pan fried foods, oils, butter, preserved meats, full fat dressing • Snacks • The Good: raw veggies, fresh fruit, dried fruits, yogurt, low fat cottage cheese, hummus • The Bad: popcorn (no butter), pretzels • The Ugly: potato chips, peanuts, nachos, dips, sodas

5. NUTRITION CONTINUED… • Frequent eating throughout the day maintains metabolic rate and ensures constant energy levels • Try to consume calories evenly spaced throughout the day in 5-6 small meals with a balance of carbs, protein, and fat • Eating this way improves energy storage and prevents cravings & bad snacking habits • HYDRATION: • You should try to consume 16 ounces at least 2 hours before exercise to hydrate • Then consume an additional 20-40 ounces for every hour of exercise • If you exercise/practice for over an hour - have a sports drink to rehydrate with electrolytes • Possible DEHYDRATION Effects: • Muscle pulls, muscle strains, muscle tears, muscle cramps, joint pain, decreased performance, fatigue, nausea, increased soreness