Rocky Hill School Summer Exercise Program
GO MARINERS!
Hello Fall Athletes,
I hope that the summer is going well, and that you are all excited about returning to
Rocky Hill School’s athletic programs this coming fall. Ideally, by the beginning of August, all
individuals involved in fall athletics should begin some form of strength and conditioning
training. By beginning a training schedule at this time, your body can be better prepared for the
activities that will be required of it during preseason and sport participation.
Nutrition and Hydration Reminder:
It is very important that you eat healthy and stay well hydrated during the summer. The
saying “you are what you eat” is very true to form. All meals should have a good caloric variety
(calorie = unit of energy). Scientifically, calories should follow the following percentages for
optimal growth/performance: 60+% calories from Carbohydrates, 20% calories from Fats, 20%
calories from Protein. Vitamins and Minerals are also essential to growth and performance.
Carbohydrates: Primary source of fuel for your brain and muscles. 1gram of Carb= 4 calories.
Fats: Source of stored energy that is burned most during low level activity. Fats protect internal
organs and help to break down fat-soluble vitamins. 1 gram of fat= 9 calories
Proteins: Essential for building and repairing muscle, red blood cells, hair and other tissue, and
for the synthesizing of hormones. Protein breaks down into amino acids, which are rebuilt in the
muscle back into protein. 1 gram of protein= 4 calories
Vitamins: Metabolic catalysts that regulate chemical reactions in the body. Vitamins are not a
direct source of energy.
Minerals: Elements obtained from foods that combine in many ways to form structures of the
body and regulate body processes. Vitamins and minerals are essential for muscle gains, fat loss
and max performance. Minerals are not a source of energy.
Water: The adult body is made up of around 60% water. Water amounts for 60-75% of body
weight. The brain and heart are about 73% water, the lungs are about 83% water, the skin is
about 64% water and even bones are about 31% water. Staying well hydrated benefits
performance, prevents overheating and protects vital organs from acute injury.
Preseason Objectives:
By incorporating a proper training schedule, the individual is providing prevention of
over-use injuries as well as lowering the chance of incurring acute injury. In order to be properly
prepared for the fall season, please look through the different types of workouts that are
mentioned later in this form and incorporate them into your summer as preparation for the fall
athletic season. The goal of strength and conditioning training is to increase flexibility,
cardiovascular endurance, and muscular strength/power as to provide a fitness base prior to
sport specific skill training (see example below).
Warm-up:
Always remember to warm-up properly. Proper warm-ups will allow your body to be
capable of stronger muscle contractions and reactions as well as preventing your body from
tiring as quickly in sport. They have also been shown to prevent acute muscle injury. The goals
of a proper warm-up should include a progressive increase the heart rate, and an incorporation of
muscle motions that are associated with the needs of the impending exercise demands. By doing
so, the body will increase the rate in which blood flows (oxygen/glucose exchange and
temperature increase) through the body, which in turn will increase the ability of the body to
implement the most beneficial movement functions for exercise.
To understand this better, during rest, the body maintains a slower heart rate and shunts
some blood flow from the extremities to its core. The body then uses most of its energy to repair
damaged cells, and to digest food. When you begin to exercise, the body changes it’s state of
being to better facilitate motion rather than repair and digestion. It takes a short duration of time
for this to process to occur. A proper warm-up facilitates this process.
Warm-up exercises should be performed by working from the core musculature to the
extremity musculature. The full warm-up should produce a mild sweat without causing any
fatigue/exhaustion. The amount of time that is needed to properly warm-up prior to exercise is
different for each individual, but normally takes about 10+ minutes to perform. Included in a
warm-up should be a basic motion drill, dynamic functional motions and sport specific drills.
Focus should be placed upon the progressive activation of large muscle groups into smaller
muscle groups and then working in intrinsic muscle patterns prior to sport specific drills (see
example below).
Cool Down:
After practice and game participation, a proper cool-down should be incorporated. The
goals of a proper cool-down should include a progressive decrease in heart rate and static
stretching as to gain/re-gain muscle flexibility and range of motion (ROM). All major muscle
group areas should be targeted in the cool-down static stretch. Post exercise static stretching also
prevents delayed onset muscle soreness (DOMS) that may cause discomfort in days following
the activity. To best increase flexibility in muscle tissue, all static stretching should be held for at
least 20+ seconds. Maintaining flexibility is extremely important in growing youth (MS and HS
aged individuals). By properly incorporating static stretching, youth can prevent many injuries
related to bone growth and muscle tightening that happens during the growing process. When
bones grow, the muscles take longer to accommodate this change in bone length (see example
below).
In Conclusion:
I have included various strength and conditioning ideas in this program. Have a great
summer and again, remember to train and I am looking forward to seeing you all in September.
Please feel free to contact me with any questions that you may have.
Sincerely,
Art Entwistle IV MEd ATC LAT
Director of Athletics and Athletic Trainer
aentwistle@rockyhill.org
401-556 4305
CONTENTS:
General Summer Conditioning Training
Basic Running Routine
Basic Strength Training
Basic Agilities
Basic Track Drills
General Summer Conditioning Training
Middle School Sports:
The fall Middle School (MS) competitive sport choices include soccer, and field hockey.
Feel free to follow any of the sport specific training mentioned below. However, all MS athletes
should focus upon a strong cardiovascular and strength base with a focus on flexibility. The key
during this age group is to incorporate as many different sports/activities as possible. Single sport
athletes (one sport all year long) have been found to suffer more injuries. Be aware that during
“growth spurts” individuals are more prone to bone and muscle injury (overuse and acute).
US Field Hockey Participants: [PLEASE SEE PROGRAM ON WEB]
The Upper School (US) field hockey team plays in the Rhode Island Interscholastic
League (RIIL). Practices will begin two weeks prior to the beginning of the school year. The
focus of these practices will be to work on specific skill training and learning plays. Please make
sure to prepare yourself for these practices by building up a base of cardio and strength to build
upon. During preseason training the incorporation of core stability training and back
strengthening is essential to prevent low back pain. Girls should also focus upon hip and glute
strengthening to promote proper functional knee motion and stability.
US Soccer Participants: [PLEASE SEE PROGRAM ON WEB]
The Upper School (US) soccer program plays in the South Eastern New England (SENE)
League. If you plan on playing US soccer this fall, understand that there will only be 2 weeks of
organized practice between the start of the school year and your first game. The focus of these
practices will be to work on specific skill training and to learn plays. Please make sure to prepare
yourself for these practices by building up a base of cardio and strength to build upon. Ankle
stability, agility, speed and general leg strength should be addressed. Girls should also focus
upon hip and glute strengthening to promote proper functional knee motion and stability.
US Cross Country Participants: [PLEASE SEE PROGRAM ON WEB]
The Upper School (US) soccer program plays in the South Eastern New England (SENE)
League. Please note that all cross country races are 5k (3.1 miles) in length. Each race course
will have its own challenges, so be prepared for any terrain. Make sure that your summer training
incorporates, flat and hilly terrain. By the start of the school year you should aim to run 3 miles
in 24-36 minutes (8min/mile-12min/mile). Warm-ups in cross country are much different than in
an organized sport. To properly warm-up for a long run, begin your run at a very slow pace. In
preseason, distance will be more important than speed. Speed and hill days should also be
incorporated into you summer program.
Basic Running Routine
By following a few simple guidelines, an athlete can prevent “running burn-out” and possible
injury from running.
Here is some important information when starting a running routine:
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Wear comfortable shoes made for running.
Make sure that you are hydrated.
Work on incorporating distance over speed.
In the beginning, ALWAYS run slower than you think that you should be running.
Slowly increase your pace over the longevity of your run (do not start at a quick pace).
Try to run on softer surfaces (dirt and grass rather than pavement).
Slowly increase the distance that you run over weeks/months. Do not rush an increase in
distance.
Give your body time to recover and heal if feeling discomfort/soreness/stiffness.
Incorporate other forms of training as well.
Example of the start of a running routine:
Week 1:
half a mile run, 3 days a week (not timed, slow pace)
Week 2:
half mile run 1 day/1 mile run 2 days a week (not timed, slow pace)
Week 3:
1 mile run 2 days/2 mile run 2 days a week (not timed, slow pace)
Week 4:
1 day: 1 mile JOG; 1 day: TRACK (200 meter X 2, 400 meter X 2, 800
meter X 2); 1 day: DISTANCE 3 miles easy pace.
Week 5:
1 day: 2 miles moderate pace; 1 day: TRACK day; 1 day: 2 mile easy
pace; 1 day: distance 4 miles easy pace. 1 day: 1 mile repeats race
pace.
Week 6:
Moderate paced day (medium distance), Track day (speed), 2 Recovery
run days (short distance, easy pace), Distance day (longer distance,
easy/moderate pace), Timed mileage day (medium distance, good
pace), Rest and recovery day (do no running).
Basic Strength Training
Normally strength training is performed in 3 sets of 10. This is done in order to provide the
necessary muscle activation required to facilitate a change in the muscle tissue. Around 30
minutes of moderate strength training performed a few times per week should provide adequate
muscle growth.
Examples of Body Weight Exercises:
Squats
Lunges
Push-ups
Pull-ups
Sit-ups
Burpees
-Incorporating weights into exercises will provide greater growth of muscle tissue. Do not
advance in weight too quickly or you will cause injury.
-Strength training is appropriate for all age groups.
-Full Body Strength Training (gym) is also great to incorporate if able.
Basic Agilities
SPEED LADDER DRILLS
DOT JUMP DRILLS
CONE DRILLS
PLYOMETRIC BOX JUMPS
Basic Track Drills
Combining a few (6) of the following distances during one training session a week is crucial in
developing overall speed. Shorter distances provide training for greater initial speed.
25 yards
50 yards
100 yards
200 yards
400 yards (one full lap around a track)
800 yards
1500 yards