Preseason 2019

Girls' Soccer huddle

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 and 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.

Al Brown, Director of Athletics
abrown@portsmouthabbey.org

 

 

 

 

 

 

 

 

 

 

 

 

Preseason Details

Tuesday, September 3: Preseason begins. Registration in the Squash fitness center 10:30-12:00

Saturday, September 7: Preseason ends @ noon. All team BBQ behind Squash fitness center

Early Arrivals:
The school does not open until Tuesday, September 3. Most students who arrive early make arrangements to stay with teammates who live locally or stay off campus in a hotel.

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

Dormitory Assignments:
All athletes are housed with their team during preseason.

Football: St. Martin’s
Field Hockey: St. Benet's
Boys’ Soccer: St. Leonard’s
Girls’ Soccer: St. Brigid’s                                                           Volleyball: St. Mary's

Dormitory Rules:

  1. All school rules are in effect during preseason. All preseason athletes and parents must thoroughly read the student handbook.
  2. Day students return home Friday after their last athletic commitment and return Saturday for a morning practice.
  3. Boarders may not take overnights on Friday.
  4. With parental permission, returning boarders may take an overnight to their own homes on Saturday, September 7th.

Summer Conditioning Program

Portsmouth Abbey Conditioning

All Sport Conditioning

Strength Program
2-3 Times per week

          As you decrease the reps, increase the weight

Big Ten Exercises

June 15-Aug 4

Aug 5- Sept 2

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 15-June 30

Stretch and Jog  2.0 miles 5x per week

July 1 -August 2

Run 2.5 miles 4x per week

August 3- Sept. 3

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 17- Sept. 2

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!

Summer Agility/Balance & Flexibility Program

Portsmouth Abbey
All Sport Conditioning: AGILITY/BALANCE
 

Jump Rope Program

2 times per week
To improve athleticism (agility and balance) and cardiovascular fitness, jumping rope has been instituted as part of our summer conditioning. Each student-athlete should incorporate jumping rope into their conditioning program. You can do this wherever you are!  Please bring your jump rope to pre-season.
 
June 15-July 25

  1. Feet together: jump and bounce, jump-bounce-jump sequence (30 sec.)
  2. Left foot only: jump-bounce-jump sequence (30 sec.)
  3. Right foot only: same as above (30 sec.)
  4. Speed Jump: (no bounce in between jump)  (30 sec.)
  5. Double step: (2 jumps, right foot and then 2 jumps left foot) (30 sec.)
  6. Repeat feet together (go for your personal best/as many as you can)

July 26-Sept. 2

Increase each exercise to 1 minute

Flexibility

5 minute warm up light jog
Stretch leg muscles to mild tension for 30 seconds:

1. Quads (heel to butt)

2. Hamstring (sit and reach)

3. Groin (butterflies)

4. Hip flexor (one leg kneel with back straight) *do not arch back

Preseason 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

**All School Rules are in effect during Preseason

Tuesday, September 3rd 

10:30-12:00

Student /Athletes check in at the Squash Fitness Center

12:00- 1:00

Lunch

1:45

Captains meet with Mr. Brown and Ms. Jones

2:15

All Preseason teams meet behind SFC (dressed for practice)

2:30-4:30

Practice

4:45-5:30

Dinner

6:00-7:30

Practice

8:30

In Dorms for check in* Lights out 10:30


Wednesday, September 4th

8:00-8:30

Breakfast

9:30-11:30

Practice

11:45-1:15

Lunch/ 11:45 New students meet Mr. Dolan @ Training Room for Impact testing

2:30-4:30

Practice

4:45-5:30

Dinner

6:00-7:30

Practice

8:30

* Lights out 10:30


Thursday, September 5th

8:00-8:30

Breakfast

9:30-11:30

Practice

11:45-1:15

Lunch

2:30-4:30

Practice

4:45-5:30

Dinner

6:00-7:30

Practice          

8:00

Prefect and Captain workshop

8:30

In Dorms for check in* Lights out 10:30


Friday, September 6th

8:00-8:30

Breakfast

8:45

Each team cleans their dorm. Day students can move belongings to Gym and Boarders move to school year dorm room.

9:45-11:45

Practice

12:00-1:15

Lunch

2:00-4:00            

Practice * Day students return home after last practice

4:45-6:00

Dinner

8:15

Boarders Check in* No overnights for Boarding Students

 

 

 
Saturday, September 7th

8:00-8:30

Breakfast

9:30-11:30 

Practice 

11:45

All Team BBQ behind SFC

 

Overnights: Only returning boarding students may take overnights. You must be going to your own home and have parental