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Manchester Lancers

Manchester High School

Manchester Lancers

Manchester High School

Team News.

Team News

2.0 weeks ago @ 8:20PM

Summer and Tryout Information

PHYSICALS: Please, please, please get your schedule on the books ASAP.  I don't care if its not till July 25th (or whenever), but these doctor's backlogs fill up super fast.  If you have not had a physical in the past 2-3 weeks, then your old one has now expired.  Even if you got it in something like February.
 
CLOVER HILL PHYSICALS:  Please let me know if you had your physical at Clover Hill about 2 weeks ago.  I know of Ashton and Calvin.  Just my OCDs since we didn't host, I want to make sure no paperwork magically goes missing.  Thanks!
 
ALL PAPERWORK: All paperwork must be turned in on August 1st.  You must have ALL of the following:
1. Athletic Physical
2. Concussion Form
3. Insurance Form
4. Sportsmanship Form
5. VCU Form
6. Copy of your FINAL report card or studentvue print out (must pass 5 classes)
 
To print off a copy of all of the following, please use this link and print off the appropriate forms - https://manchesterlancerathletics.org/main/filesLinks/
 
TRYOUTS:  Tryouts are August 1-2.  Practices will begin August 3rd.
August 1st = 9:00am - 11:30am
August 2nd = 9:00am - 11:30am
August 3rd = 9:00am - 11:30am
August 4th and beyond till teacher work week = 9:00am - 11:00am
Teacher work week and after school practices = 3:15pm - 5:00pm
 
CORE & CONDITIONING:  The two things I hope don't falter over the summer are your core and your conditioning.  If you need a workout to help you with, here is my personal workout.  Please feel welcome to use it as a baseline or follow line by line.  The thing you need to remember most - and this applies to 99% of you, 99% of the time, is your form.  To make it as effective as it is intended you can't cheat and your form needs to be close to the ideal. 3-4 times a week.
 

GREEN BAND STRETCHES
- Side to Side, 3 up and backs

BALL CORD PULLS
Sitting on the ball, back stretch, gut sucked in and tightened, put cords till tension is tight:
- Left arm raise, Right arm raise 2 x 10
- Both arm raise 2 x 10
- Marches 2 x 10
- Alternating Left arm/Right leg and Right arm/Left leg  2 x 10

WALL SQUATS
With ball pressed between back and wall:
- Squats 3 x 10

WALL PUSH UPS
Ball should be at chest level against wall
- Push ups 3 x 10

THROW DOWNS
12 pound medicine ball, full over head with both hands
- Thrown down ball while squatting 3 x 10

WALL THROWS
6 pound medicine ball
- Chest passes, rapid 3 x 25
- Overhead sets 3 x 25
- Ball fully behind head both hand tosses 3 x 25
- Side to Side Waist Turns Ball Thrown Against Wall 3 x 10

DAIRY FEED
12 pound free weight in each hand
- Walk, arms fully extended at 45 degree, back straight, gut sucked, chin up 3 up and backs

PULL DOWNS
Machine weights set at 20 pounds
- Arms fully extended, gut tightened, pull down bar 3 x 10

BALANCED PLANKS
On a balance pad, chest over pad
- Plank, 3 x 30 seconds

BUTT RAISES
Laying on back, Feet on Ball
- Raise butt 2 x 10

CRUNCHES
Back on ball, on floor.  Arms locked behind head at full 180 degrees, bring gut to hips
- Crunches, 3 x 10

WALK OUTS
Ball on ground.  Chest on ball.  Walk your hands out till your are balancing your feet on ball
- Walk outs 2 x 10

WALK OUT PUSH UPS
Same process, now add push ups.
- Walk out and 10 push ups.  2 sets

SWIM
10 laps (500 yards)

 

Enjoy your summer and let me know if you have any questions.

Charlie Krausse
charlie_krausse@ccpsnet.net


https://manchesterlancerathletics.org