Preseason 2022

Dear Parents and Student/Athletes,

I want to take this opportunity to provide information on our preseason athletic program. The preseason athletic program is for experienced student/athletes in forms III-VI in field hockey, football, boys’ soccer, girls’ soccer and volleyball. Students who return for preseason have prepared for the physical demands of 2-3 practices each day by following the workout program located in the athletic section of the Abbey website.

Preseason is short and intense and physical preparation is the key for individual and team success. If you have any questions about the preseason athletic program, do not hesitate to contact me.

Julia DellaRusso, Assistant Director of Athletics jdellarusso@portsmouthabbey.org

Preseason Details

Monday, May 27th 2022: Co Curricular and Preseason meeting and sign-ups for returning students after school.

Thursday July 7th 2022: Preseason information sent to new families.

Thursday July 28th 2022: Preseason Request Form for new families due.

Tuesday, September 6th 2022: Preseason begins. Registration in the Administration Building 9:30-10:00 Boarding Students Last Names A-M 10:00-10:30 Boarding Students Last Names N-Z 10:30-11:00 Day Students

Saturday, September 10th 2022: Preseason ends @ noon.

Early Arrivals
The school does not open until Tuesday, September 6th. Most students who arrive early make arrangements to stay with teammates who live locally.

Physical Exams
Each student must have their physical exam complete and on file in the Medical Services office prior to arriving for preseason.

Housing Assignments

Boarders are assigned to their school year housing. Day students are welcome to participate in preseason practices/activities but leave campus each day after their last practice and reside at home.

School and House Rules: All Preseason Athletes

All school rules are in effect during preseason. All preseason athletes and parents must thoroughly read the student handbook.

Preseason 2022 Resources

Summer Conditioning Program

Portsmouth Abbey Conditioning

All Sport Conditioning

#1 Strength Program

2-3 Times per week

As you decrease the reps, increase the weight

Big Ten Exercises	June 15-Aug 1	Aug 2 - Sept 3
1. Bench	2 sets 15-10	3 sets 20-10-5
2. Leg Press or Squat	2 sets 15-10	3 sets 20-10-5
3. Military Press	2 sets 15-10	3 sets 20-10-5
4. Lat Pull down	2 sets 15-10	3 sets 20-10-5
5. Hamstring Curl	2 sets 15-12	3 sets 20-10-5
6. Tricep extension	2 sets 15-12	3 sets 20-10-5
7. Situps	2 sets 40	2 sets 50
8. Arm curls	2 sets 15-12	3 sets 20-10-5
9. Calf raises	2 sets 15-12	3 sets 20-10-5
10. Back extension	2 sets 15-15	3 sets 15-15-15

Cardiovascular Program

*Stretch before running or sprinting*

June 15th-June 30th

Stretch and Jog 2.0 miles 5x per week

July 1st -August 2nd

Run 2.5 miles 4x per week

August 3rd- August 16th

Run 2.5 miles and add 5 “Pickups” within your run

“Pickups” are 6-8 second sprints (within your run). This simulates the jog and sprint rhythm of sport.

August 17th- September 3rd

In addition to the above add 6x40 yard “Stop and Gos:”

Sprint 20 yards and break down/stop and then sprint the additional 20 yards. Walk back and repeat.

Conditioning will prepare you for preseason!

Strength Program (without weights)

Portsmouth Abbey
Muscle Fitness Circuit - without Weights

Getting Started: Overall Core Strength and Lower and Upper Body Strength can be developed/improved with the below exercises.

Begin with 1 set: A set is ALL of the 6 exercises below done one time with the number of REPS indicated. The circuit can be done 3-5 times per week. You can progress to 2 sets by completing the first set and then repeating the Circuit.

Start with a comfortable amount of reps and progress as your strength improves.

Muscle Fitness Circuit

Pushups x 10-25 REPS *can be modified pushups with knees on the floor.
Double leg squat jumps x 10-20 REPS (jump with double leg & double arm action to maximum height. Drop 1/2 squat and repeat.
Sit ups/Crunches x25-50 REPS. Knees bent at 90 degrees and arms across chest - Curl shoulder blades up off the floor.
Superman 5 REPS x 10 seconds each rep. Lay face down and lift your upper and lower body off the floor/Superman flying!
Front Plank* Keep Body Straight 2 REPS 30-90 seconds each rep. Level 1: can be done on Knees and forearms. Level 2: Done on toes and Forearms.
Side Plank* Keep Body Straight 2 REPs 30-90 seconds each rep on each side. Level 1: Done on outside of knee in control with floor and one forearm. Level 2: Done with outside of foot and one forearm.

Progression Suggestions:

Add 2-5 pushups, 5-10 sit ups, 2 jumps and 10-30 seconds of Plank every 1-2 weeks and decrease your rest time. As your body adapts to the demand, increase your work.

Preseason Packing List

Note: Preseason dress for the dining hall and in between athletic practices is informal (shorts, t-shirts etc.)

Students are on the field 2-3 times each day for 5 days.

General Packing List

Linens or sleeping bag, pillow

Towels

Shorts

T-shirts

Sweat shirt and pants

Cleats

Sneakers

Flip flops/sandals

Toiletries

Insect repellent

Sun screen

Water bottle

Gatorade/ water /snacks for evening replenishment

Fan

Preseason Schedule

TUESDAY, SEPT. 6

9:30-11:00am Registration, preseason athletes

Administration Building

9:30-10am Boarding students last names A-M

10-10:30am Boarding students last names N-Z

10:30-11am Day students

9:30-11am Post All at gym turnaround – if you stored something with Post All over the summer, your items will be available for pick up

11:30am-Noon Preseason parent meeting with Director of Athletics, Auditorium

11:45-12:30pm Lunch for student athletes, Stillman Dining Hall

Noon-1:15pm Preseason parent lunch with Head of School and Director of Parent Relations, Stillman Dining Hall. Families depart campus after lunch.

1:45-2:15pm Opening Meeting for preseason athletes with Director and Assistant Director of Athletics, Auditorium

Preseason will feature team practices and activities throughout the week. Lights out is generally 10pm.

All meals are provided.

Medical and training services are available.

Day student athletes should go home after their final practice each day.

Boarding student athletes will move into their rooms for the school year. Houseparents will be on duty and can be reached at the following cell phone numbers:

- Manor House 401.742.0452
- St. Aelred’s House 401.742.1495
- St. Benet’s House 401.742.1883
- St. Brigid’s House 401.742.0397
- St. Hugh’s House 401.742.1330
- St. Leonard’s House 401.742.0809
- St. Martin’s House 401.742.0330
- St. Mary’s House 401.742.0008

SATURDAY, SEPT. 10

11:45am BBQ lunch in picnic grove for student athletes. Preseason ends.

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