Archive for August 2010

24

Aug 10

College Caliber Offseason Workouts

 

Use the University of Virginia’s workout plan below to improve your game this offseason.

Warm-Up

Make sure you warm-up properly to avoid injury. Run 2 laps around the field and complete an active, dynamic stretch before any workout.

Plyometrics

Rapid High Knees/ Buttkicks- 4 x 10 yards

Tuck Jumps- 3 x 6

Lateral Cone Hops- 2 feet- 3 x 8

Forward Cone Hops- 2 feet- 3 x 8

Squat Jumps- 3 x 6

Split Leg Jumps- 3 x 8

Field Workout

Begin by standing at a corner of the field. Jog acrosse the field to the opposite corner (across goal line). As soon as you hit the corner, sprint in a diagonal to the opposite corner at half field. Once again jog to the other side of the field and sprint the diagonal until you reach the starting point.

Continue the pattern 5 times the rest 5 minutes. Repeat 3 times. (Change directions between sets.)

Stickwork

25 minutes of Stick Work

*Pick a TARGET spot on the wall

*30 sec reps BOTH hands

Strong side

Strong side w/ face dodge

Strong side/ quick cradle

Catch strong/ switch/ throw (no cradle)

Throw strong/ catch weak

Throw strong/ catch weak/ throw weak/ catch strong

Behind the back

Around the world

Quicksticks (100 reps)

Quickstick Challenge… wherever the ball goes, quick stick from there

Lob throw/ 1 hand reach

 

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9

Aug 10

Tackling Standardized Tests

You may not like it, but you have to take standardized tests.  The following are the most frequently asked questions about the SAT, ACT and SAT II tests.

1. Where do I take the test and how do I sign up?
Test locations are generally held at local high schools or community colleges. To find a location near you and sign up for the test go to this link: http://sat.collegeboard.com/home for the SAT and  SAT II tests and http://www.actstudent.org/regist/ for the ACT test.

2. What do I need to do to be eligible for the NCAA?
The NCAA has a “sliding scale” requirement for student-athlete’s test scores and GPA. What this means is that the higher GPA a student has, the lower their test scores can be in order to be eligible. The same is true for the higher a student’s test scores are, the lower their GPA can be. Here is a link to all freshman-eligibility standards given by the NCAA: https://web1.ncaa.org/eligibilitycenter/hs/d1_standards.pdf

3. What is a good score?
It all depends on which colleges you are interested in attending, but here’s some basic guidance:

ACT- The exam consists of four parts: English, Reading, Math and Science. Each category receives a score between 1 and 36. Those four scores are then averaged to generate the composite score. The national average is between a 20 and 21. Scores below 15 are considered low. A good goal score for the ACT is a 23 or above.

SAT- The exam consists of three parts: Critical Reading, Math and Writing. The scores from each section can range from 200 to 800, so the best possible total score is 2400. The average score for each section is roughly 500, so the average total score is about 1500. Scores below 1100 are considered low. A good goal score for the SAT is nothing less than a 1600.

SAT II- The exam consists of different sections depending on which subject test you are taking. In general the average score on an SAT II test is about 650. A good goal score for the SAT II is nothing less than a 700.

4. Which test should I take?
The first step in solving this question is finding out what tests the schools you are applying to require, if any at all. Some schools will not accept ACT scores but will accept SAT scores and vice versa. There are also many schools that require the applicant to take at least one or two SAT II tests.

ACT- The ACT test is shorter than the SAT. It is more common that schools will not accept the ACT however it is extremely encouraged you take the test if your prospective school does accept the scores. Many students who do not do well on their SAT and do better on the SAT. The test has a different format, which can be better for some students. It is all multiple choice and covers the English, math, reading and science skill areas. There is an optional writing test that you may choose to take. The writing test requires you to outline and write a short essay. For more information about the format of the test and its requirements check out this test prep site:http://www.onlinetestprep.com/engine/actformat.asp
SAT- The SAT test is your most common standardized test required for admission to any college or university. The SAT is broken down into a writing, reading and math section. It is a long test that takes about 4 hours. It is important to mentally prepare yourself for this.  You have most likely already completed a PSAT test at your high school. The SAT will be very similar to this but with more complex questions. Here is a great link to find out all the information about the SAT test:http://www.studybeans.com/sat/format.html
SAT II- The SAT II tests are also commonly known as subject tests. They are shorter than the standard SAT and focus on just one particular subject. The SAT II is multiple choice and lasts one hour. You are able to pick and choose which subject tests you would like to take.  From math to history to biology to a foreign language; there are many to choose from and you want to pick the test that you see yourself being the most successful.  For more information concerning the SAT II click on this link:http://www.universitylanguage.com/guides/taking-an-sat-ii-test/

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5

Aug 10

Meet Gibbs Fogarty, Duke ’09

 

Below you will find a Q&A with Gibbs Fogarty, ETA’s newest Athletic Advisor

Gibbs Fogarty

Hometown: Chevy Chase, Maryland

High School: Landon ‘05

College: Duke ‘09

Position: Attack

Career Highlights: 3 time ACC Champion, played in 3 Final Four’s and one National Championship, Two-time ACC Academic Honor Roll Selection

 

Meet the Advisor:

What was your most memorable experience playing college lacrosse?

Answer: I would definitely have to say the first game of the 2007 season. Our season had been cancelled the year before, and we were all gearing to get back. Any player on the team had the opportunity to transfer, but everyone decided to stay and work towards something special. The energy within the team that day was something that I will never forget.

When did you know you wanted to play college lacrosse?

Answer: Ever since I went to my first final four at the University of Maryland. The players seemed like rockstar’s to me, and I loved the atmosphere.

What advice do you have for high school lacrosse players interested in playing college?

Answer: To have fun. Do not play the sport to get recruited, but see it as an opportunity to have fun with your friends. If you succumb to the pressures of the recruiting process then lacrosse loses all of its attraction and becomes more of a duty, instead of a game.

What do you wish you had known about the recruiting process that you know now?

Answer: One thing you learn along the way is that all coaches are looking for something different. You need to have thick skin, and realize that nothing is personal. One coach out there will fall in love with your attributes and see your potential, and that’s all you need.

What do you like about being an Athletic Advisor?

Answer: I just enjoy being involved in the sport. Having the opportunity to help kids succeed in the sport that I love is a true passion of mine.

What’s your ETA coaching style?

I will take a very hands on approach to all of my clients. I believe in getting to know each individual on and off the field, and using my experience to help them in any way I can.

 

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