Lewis-Palmer Lacrosse Player Manual

2018 – 2019 MANUAL Be Completely Reliable. Leave it better than you found it. Hard work beats talent, when talent doesn’t work hard. Build on our foundation, grow and maintain excellence in life and lacrosse.

LEWIS-PALMER LACROSSE Players Learn to appreciate the adults in your life who believe in you enough to demand your best effort – the teacher or coach who was tough enough to stay with you regardless. Not someone who is soft and permissive with you but someone who would neither give up nor give in. Everyone Accountability – think before you act. Consider the possible consequences on all people affected by your actions. Think long term. Be reliable. Accept responsibility for your choices and actions. Keep your word. Honor your commitments. Pay your debts. Don’t make excuses or take credit for other’s achievements. Be a trusted teammate, coach.

WHAT TO EXPECT CHSAA 5A Lacrosse Commitment – D​ on’t be on time, be early. The Lewis-Palmer Administration, from the Superintendent on down is fully committed to the student-athlete and seeks excellence on and off the field. Courage – P​ hysical and mental toughness are two of the greatest commodities. Anything we can do that puts our team and program in situations that are physically and mentally tough will benefit us. Prepare to be challenged. Character – ​Actions, values, responsibilities, respect, honor, selflessness. We demonstrate character by our actions and expect that of everyone in our program. Competence – P​ erformance, knowledge, coachability, ability, understanding, poise, application of skills. We don’t rise to the occasion, we sink to the level of our training. Compassion – ​Everything you read about leadership starts with tolerance, love, caring, listening, understanding, sensitivity, time. Compassion is an aspect of our leadership and not a weakness. Head Coach, Drew Stevenson Coaching Philosophy I grew up just south of Syracuse, NY and went to every game I could see at the Carrier Dome to watch the Syracuse Orange play. I began my playing career in the box on the Onondaga Native American Reservation and learned from some of the best players/coaches to ever play the game. Lacrosse is a game of speed, power and creativity – I encourage my players to play with instinct and creativity within our focus, which is an up tempo, open philosophy. We are disciplined in our approach to the game but take risks to be successful. The Program Home Games: Don Breese Stadium, Lewis-Palmer High School South Suburban Lacrosse Conference: Colorado Academy, Denver East, Denver South, Heritage, Kent-Denver, Lewis-Palmer, Palmer, Pine Creek, Regis Jesuit

THINGS ROOKIES NEED TO KNOW Your reputation is built right here in first phase. And you don’t want people to think you’re a guy who does just enough to scrape through. You want people to understand you always try to excel, to be better, to b​ e completely reliable,​ always giving it your best shot. That’s the way we do business here. Day-to-day, Weekly PERSONAL Expectations ● Communication with teachers, coaches, administrators and teammates will be priority #1 ● Time management is your friend or enemy, your choice, you’re encouraged to say no thank you and prioritize ● Seek help before you need it - academics, lacrosse and life ● Fuel your body with plenty of rest, water and superfoods ● Meet and exceed personal, team, and institution expectations ● Collared dress shirt, tie, slacks and dress shoes...you must have available ● You must use and read your lewispalmer.edu student email everyday. Be accountable. ● Have your voicemail set up with your voice. Your future may depend on it. ● You will be assigned a “Veteran” teammate who’ll be your big brother your entire first season ● Attend class everyday, NO hats, clean clothes, be ready to meet your future employer ● Own a loud, w/ battery backup, alarm clock - your phone is not to be your alarm clock, store it away during sleep ● You will leave IT better than you found it ● You will be completely reliable in everything you do (academics, athletics, life) Day-to-day, Weekly PHYSICAL CONDITIONING Expectations ● Put your phone away every time you commit to academics & lacrosse ● Run the mile in under 7:00 ● Perform 10, uninterrupted, overhand pullups ● Perform an uninterrupted, supported (wall) hand-stand for one-minute ● Perform no less than 35, uninterrupted, perfect pushups in one-minute ● Complete one (front squat) goblet squat = or > than 20kg(kettlebell) ● Perform the agility t-test in 7.75 seconds or less ● Throw a 20lb medicine ball via overhead catapult no less than 6.5 ​yards ● 40-yard dash, deceleration and backpedal (80 total yards, split times) ● Commit to Yoga, stretching, & foam rolling as much as you do strength training ● Be physically conditioned to compete at a faster, more physical, and higher level of skill The world is not fair, get used to it, sign below & post where you’ll see it everyday. I, ________________________________________, know that my body can take nearly any challenge, it’s the mind that needs training. The challenges above I will face involves mental strength (as well as physical strength). Can I handle such adversity? Can I cope with unfairness and multiple setbacks? And still come back with my jaw set, still determined, swearing to never quit? That’s what I expect of myself.

Communication and Time Management A great relationship starts with great communication Great communication is our top priority in this program, without it, we will fail. To develop good communication we must have trust in one another. Trust your coach, teammates, trainers, teachers, and advisor(s). If we trust each other and know we’re all in it together and have each other’s support, then we will be successful. On and Off the Field ● Coaches will always have the “door open” for players, whether it’s lacrosse or life, come and talk to us, we want you to be at your best ● Coaches will communicate directly with players via email and program wide on the team Remind App, be sure to read your email daily. ● Players are expected to communicate directly with one or all coaches regarding academic or behavioral issues, personal/family problems, and much more – in advance of us hearing it from our superiors, we want to get ahead of anything that may be coming our way! ● We need everyone in this program playing at their best all of the time and having something to worry about will prevent you from playing your best. Come talk to us. Time Management Managing your time is communication with yourself, so use every opportunity to be honest with yourself and you’ll be better for it. ● Be honest with yourself and prioritize – it’s OK to say NO ● Focus on today but plan far ahead – weekly, monthly… ● Use your phone’s calendar, use reminders, if you schedule everything (classes, practices, meetings, work, etc…) you will be confident in what you can and cannot do – do not over commit yourself and never allow yourself to be double booked! ● Team Calendar- Remind App, LP/D38 Team website ● Come to coaches immediately with any time conflicts or concerns ● Manage your time: We’ll have late practices, late games, make-ups, etc… don’t wait - get what you can get done today.

Team Goals and Objectives Team Goals Develop Leaders ● Persevere and Thrive on Adversity ● Train to Produce Excellence ● Condition to Superior Levels ● Always be Situationally Aware ● Impose Our Will ● Team Objectives ● Maintain a team GPA of 3.0 or higher ● Compete annually for South Suburban Conference Championship ● Conduct our daily lives that would make Grandma happy ● Take chances, make plays (know your teammate has your back) ● Be The Sheepdog Team Offensive Objectives ● Faceoff Winning Percentage of 60% or greater, great wing-play ● Ball Control – Know when to go, know when to slow ● Shooting percentage of 30% or greater (overhand first, then mix) Team Defensive Objectives ● Clear the ball at 90% success rate ● First time, two handed ground balls (man/ball) ● Aggressive team defense, support/communicate with each other Team Transition Objectives ● Clear the ball up the sideline, through X ● Create easy clears, break to open space (release on shot) ● Get ahead of the ball (create offense/defend the hole) ● Run slow breaks (5v4, 6v5) through X and look backside, it works! Special Teams Objectives ● 30% success rate on Man Up ● 85% success rate on Man Down ● Ride hard, use your athleticism & feet to get the ball back o Attack is our first line of defense o Defense is our first line of offense o Midfielders own the space between the restraining lines

Individual & Positional Standards Everyone Play hard, 100% of the time, from whistle to whistle, including practice ● Play unselfish, team lacrosse ● Play with respect to the game, officials, opponents, and our team – ● anything less will be unacceptable. Attack ● Demand/get the ball from the mid/def (finish the clear) ● Treasure the ball – protect it so we can score and our opponent cannot ● Always ride, play the whole field (middie back when needed) ● Do not fade (below goal), one more step, finish (above goal)! Midfielders Be a two-way middie (play D, get ahead of the ball, create) ● Own the area between the restraining lines, make plays, be aggressive ● Play defense first, offense second (sub on OFFENSE only) ● Come back to support clear, get wide, find space – demand the ball ● Defense Communicate – be loud, always backing up your teammates ● Glue! Hammer your opponent’s hands, sticks up in passing lanes off ball ● Team defense first, always know who you’re backing up ● Look around, open to the ball, support the hole ● Set-up, Approach, On-Ball defense and Hammer the Hands ● Goalie ● Quarterback the Defense, Loud, Vocal and Direct ● On save, eyes above restraining line, clear the ball fast! ● Patience on clear when not immediately there ● Be BIG and get the first assist

Behavioral Standards In life, leave it better than you found it… Social Media Under a microscope, pretend grandma can see anything you type ● or say Classroom ● If you’re going to miss a day of school (or part of one), make sure you email and tell your teachers you will miss. Should you miss class and not proactively tell your teacher you’ll miss class, be sure to follow up after class and apologize for not letting them know beforehand and that you’re taking care of what you missed and checking in to see if there was anything vitally important the day you missed. Effort and respect is rewarded! On Field ● Respect the game, officials, opponents, teammates, coaches. This is not warfare, however, remember a Navy Seal philosophy: “I will never quit. I persevere and thrive on adversity. My Nation expects me to be physically harder and mentally stronger than my enemies. If knocked down, I will get back up, every time. I will draw on every remaining ounce of strength to protect my teammates and to accomplish our mission. I am never out of the fight.” These men lead by example, every day.

Personal & Professional Standards Not just in lacrosse, but in life. Personal ● No cursing ● There is right and there is wrong, know which side you’re on ● Look everyone in their eyes when you’re addressing them ● Give a good, firm handshake ● Turn OFF your phone in an interview, meeting or any other event that is not with your friends or family, includes ALL LPHS LACROSSE PROGRAMMING Professional ● Grooming/Hair: As long as it is neat and maintained, do what you will. However, if long hair interferes with your ability to navigate the lacrosse field, you will sit. It’s a safety issue. ● Attendance: no school, no lacrosse and/or no practice, no lacrosse games. Academics are priority #1 (see next page), and players are allowed to be late to practice (up to 30 minutes) if a meeting/counselor/tutor is needed after school, however, missing an entire day (or more) of practice will be treated as “no school, no lacrosse” in equal days missed ● Fighting (ie. in school, on the practice or game field, etc…) will be treated as conduct detrimental to the program, and is never acceptable. First offense will result in a minimum 3 game suspension. Second offense, removed from program.

Academic Standards Is it your best effort, or just good enough? Lewis-Palmer Lacrosse Academic Standard ● If you make the “F” list (either school, one or two F’s), that is your one warning (per season). If you make the list a second time you will be suspended for the remainder of the season. In class ● Pay attention, cell phones off (yes, off), get something out of each day ● Always introduce yourself to your teacher at the beginning of all semesters/classes, now and throughout high school and soon, college. Develop the relationship with your teacher/professor, show them you care, and it will be easier to approach them in the future when something goes wrong (bomb a test, screw up on project, etc…). They’re human too and they know what you’re going through so build that relationship of trust through great communication. ● Attire: No hats, clean clothes, don’t look like a scrub – you represent our program, in the eyes of many, you’re a lacrosse player first, then student ● 3.0 GPA (team goal), we hold ourselves to high expectations ● Sit in the front of class ● Everyday work/homework - this is so critical, stay on top of it. Out of class ● Complete your volunteer hours early (Coach Youth Lacrosse?) ● Use every opportunity to pursue excellence in life: attend seminars and conferences when possible, meet new people and network, get a part time job, volunteer and help others less fortunate. ● All of us on this earth are consumers but not everyone is a producer. Be a producer. Production is what it is all about.

Strength & Conditioning, Fueling Up, Rest & Resiliency God gave you one body, take care of it. Strength & Conditioning ● Two to three times per week. Go hard, don’t waste time and be smart ● Reminder of what our goals are, to be strong, powerful, and swift on our feet ● Remember our core (8) strength and conditioning tests o Overhand pullup max, push-up max, Goblet squat max, Timed Handstand, 1-mile run, Agility T-test, 40-yard dash (for/rev), overhead MB catapult ● Mobility with stability, everything we train for is to move powerfully while being stable and balanced on our feet ● Your body is your life, treat it and train it well and you’ll exceed your expectations ● See the trainer not only when you’re injured but daily/weekly to keep healthy (bumps/bruises) Fueling ● Every player MUST have food in their backpacks– grocery shop! ● Eat (protein + carb) within 30 minutes of every team practice and lift ● Always have a snack in your bag, eat on the fly ● Lots and lots of water (minimize juices, sports drinks, etc…) ● Eat what Mother Nature gave us (endless fruits and vegetables) ● Lean proteins and whole wheat/grains Rest Everyone is different, you have to find what works for you (> 8hrs) Rest/Sleep is critical to the body and mind, don’t underestimate it ● ● The power or ability to return to the original form, position, etc., after being bent, compressed, or stretched; elasticity. Resiliency ●

Practice & Game Prep/Attire Practice Apparel and Equipment ● No individual misc. gear or unapproved stickers, decals, etc… ● Grey, black, or white undershirts (including cold weather gear) ● Black LP lacrosse shorts/sweats/tights (tights under shorts) ● White/black Socks; Grey, black or White Cleats w/matching laces ● Armored up - this is a man’s game. Team helmet, gloves, etc... Player Responsibilities - Practice YES - Attire NO - Attire ● Goals (TBD) ● Balls (TBD) ● Cones (TBD) ● Daily Practice Plan, & Weather (TBD) ● Coaches Whiteboard (TBD) ● Browsers (TBD) ● Clubs (TBD) ● Equipment Box/Cart (TBD) Player Responsibilities – Game Day ● Goals (TBD) ● Balls (TBD) ● Pylons & Cones (TBD) ● Line Up (TBD) ● Equipment Box/Cart (TBD) Game Day Apparel and Equipment ● See practice apparel standards and equipment ● Team issued game shorts and jersey ● Travel – slacks, dress shoes, with collared button down and tie (no hats, winter hat acceptable if needed) Daily Attire ● Clean and well groomed, represent LP lacrosse like the professional you are ● No hats in class or team meetings

RANGERS Terminology All Rangers players must be familiar with and know the meaning of each of these terms below, if not, you will be lost. Know what they mean and how they relate to our philosophies. Communication is the first of many elements that good teams play with. 4 Men on the Ground ball – ​As a team, we always send “4” men to a loose/ground ball. The other two men go to a position below and above the ball on offense, stacked in the hole on defense (“3” men go to ball when man-down) 54 -​ On a clear, recognize if we push the ball up field, “​get ahead of the ball​” we can create a 5v4 (54) fastbreak. A’s flatten out, let 2v1 develop up top and/or run slow break through X to backside Alley​ – Alley, the area that is shaped like a triangle above the goal, where Ranger defensive players want to ‘angle’ their opponent down & away from the goal Ball Down​ – As soon as a ball goes down, yell ball down so your teammates know to help you, especially on defense! Goalies this is a MUST! Box​ - Get to the “Box” means, sub off the field, we’ll get the right personnel on in place of you. Chase Check – W​ e never give up on defense and w​ e all get beat,​ it’s what you do after you get beat that counts. When you do get beat, you turn and sprint and from behind with your stick hanging over the head of your opponent wait until he shows his stick and then you clamp down. Check ​- A goalie call. When ball is passed into a ‘scoring’ area, the goalie must yell “check” loudly, defensive players hammer down on the hands of their opponents in the ‘scoring’ area Cold – ​If you hear the “cold” call, know that we’re trying to substitute, slow the game down or burn the clock (if you feel you have a quality scoring chance with backup, go to goal) Double – ​We are naturally aggressive on defense if we see an opportunity to make an easy “double” then we send a second defenseman. Listen for the call, recognize when it’s a good time to double the ball (your man is outside ball/further away from goal then ball). Drop​ – After a shot, turnover, change of possession, all middies “drop” to midfield, attack “drop” to restraining line and match up (jam up middle, cause confusion for D/G clearing ball)

RANGERS Terminology ​(cont’d) All Rangers players must be familiar with and know the meaning of each of these terms below, if not, you will be lost. Know what they mean and how they relate to our philosophies. Communication is the first of many elements that good teams play with. Even – ​AKA GLE/Pipe, a​ Goalie call​ – this is the terminology we use for our goalie’s communication with our defense. EVEN is the extension of the goal line and the point where defenseman hear the goalie call “EVEN” and know to turn the player w/ ball back to X Get Ahead of the Ball​ – Getting back on defense (to the hole). Or, on offense, sprint up field, beating your defenseman and creating an odd man situation High Side Defense – O​ n defense you always want your stick pointing toward the high side (towards midfield) of the defensive end of the field. Your stick should always be “above” your defender. Hole – D​ efensive end of field - “Get in the hole”, where you go first before anywhere else on D (pick up man from inside out) Lightning​ - This is an early slide call - we want to strike quickly. We are at a disadvantage, our opponent is a top dodger and we do not have our best defensive player on him, so we call “lightning” (early ​SLIDES)​ . Lock – W​ hen a opponents defenseman carries the ball over the midfield line, we believe we have an advantage (99% of the time). We ‘lock’ off all other opponents players and play smart, harassing defense on the long pole who brought the ball over. Do not lunge and swing sticks, rather harass and force him to make a mistake (bad pass, delay getting into box, etc…) Look Around (Head on a Swivel) - ​a defensive term for keeping aware of everything around you. Peripheral vision is important for a sliding defender in order to cover all potential cutters or passes and see the whole field. Man-Ball-Triangle​ - There must always be a triangle between you, the ball and your man when you’re playing off-ball (your rear end towards the Hole).

RANGERS Terminology ​(cont’d) All Rangers players must be familiar with and know the meaning of each of these terms below, if not, you will be lost. Know what they mean and how they relate to our philosophies. Communication is the first of many elements that good teams play with. On his Hands (Glue/Poke Check!) – i​ t does not matter how well you play defense, long or short pole, our defenseman have to irritate the offensive player by consistently being on their hands when they have the ball. Your offensive player can be lightning fast but if you take away his hands he can do nothing, including pass or shoot. On his hands means poke, slap and lift their bottom hand. Hammer the hands, punch the hip. One-More! ​- You hear this when you’re about to get the ball, look one more time opposite​ of where the ball is coming from, you’ll find an open man! Over Call​ – When there is a loose ball near midfield, it may roll down the midfield line and be far for you to make it to the ball, but if you step “over” the midfield line, your teammate on the far side of the field can take just a couple of steps to ball Peel -​ When you get get beat on D, you first “Chase Check” and then you “Peel” to the middle of the field to find your player now to cover (usually high & opposite) Pick - A​ pick is setting a stationary block O​ N-BALL​ (stick inside shoulders, feet hip width) Recognize - ​If you hear “Recognize” there is a match-up we must take advantage of (our good dodger on a slower defenseman, etc…) This is the name of the game, always look for (​Recognize)​ our advantage. Schleppin’ – ​No schleppin allowed on this team. Never hang your head and always be positive. Heads up all the time! Screen ​- Like a Pick, but setting a stationary block ​OFF-BALL Set-Up, Approach, On-Ball Defense -​ The 3 steps to playing sound 1v1 defense against your match-up AND allowing your feel Dmen to slide (they know where you’ll get beat). Sluff (sag/get in) – ​When off ball on defense, ‘sluff’ or ‘get in’ to the hole to support the team defensive strategy which equals giving up long/poor angle shots. Sticks Up – ​Sticks are always up (​when off ball​), offense and defense. On defense, sticks up are to the inside, taking away inside passing lanes. Turn – A​ goalie call, when the offensive player gets to Even (coming from X or behind, the goalie yells “Turn” directing the defender to get to top side and turn him back towards the end line.

RANGER LACROSSE  FOOD GUIDE Grow Strong The Power of Food These foods will propel you toward your goals. They are proven to do one or more of the following: Build Muscle, Strengthen Bone, Improve Recovery, Improve Immune Function and more! 1) Almonds and Other Nuts​ (Eat them with skins intact) Superpowers​ Building muscle, fighting food cravings Secret weapons​ Protein, monounsaturated fats, vitamin E, folate (in peanuts), fiber, magnesium, and phosphorus Fight against​ Obesity, heart disease, muscle loss, cancer Sidekicks​ Pumpkin seeds, sunflower seeds, avocados Impostors​ Salted or smoked nuts. High sodium spikes blood pressure. 2) Beans and Other Legumes Including chickpeas, black beans, pinto beans, navy beans, kidney beans, and lima beans. Superpowers​ Building muscle, help burn fat, regulating digestion Secret weapons​ Fiber, protein, iron, folate Fight against​ Obesity, colon cancer, heart disease, high blood pressure Sidekicks​ Lentils, peas, bean dips, hummus, edamame Impostors​ Refried beans, which are high in saturated fats; baked beans, which are high in sugar. 3) Spinach and Other Green Vegetables Superpowers​ Neutralizing free radicals (molecules that accelerate the aging process) Secret weapons​ Vitamins A, C, and K; folate; beta-carotene; minerals including calcium and magnesium; fiber Fight against​ Cancer, heart disease, stroke, obesity, and osteoporosis Sidekicks​ Cruciferous vegetables like broccoli and Brussels sprouts; green, yellow, red, and orange vegetables such as asparagus, peppers, and yellow beans Impostors​ None, as long as you don't fry them or smother them in fatty cheese sauces. 4) Dairy Products (Almond milk as an alternative, for those who are lactose intolerant) Low-fat milk (1 or 2%), yogurt, cheese, and cottage cheese Superpowers​ Building strong bones, firing up weight loss Secret weapons​ Calcium, vitamins A and B12, riboflavin, phosphorus, potassium Fight against​ Osteoporosis, obesity, high blood pressure, cancer Impostors​ Whole milk, frozen yogurt 5) Oatmeal Unsweetened, unflavored. But do add a little brown sugar or honey to flavor and all the fruit you want! Superpowers​ Boosting energy, reducing cholesterol, maintaining blood-sugar levels Secret weapons​ Complex carbohydrates and fiber Fights against​ Heart disease, diabetes, colon cancer, obesity Sidekicks​ High-fiber cereals like All-Bran and Fiber One Impostors​ Sugary cereals 6) Eggs (An ABSOLUTE MUST) Superpowers​ Building muscle, burning fat Secret weapons​ Protein, vitamins A and B12 Fight against​ Obesity Sidekicks​ Egg Beaters, which have fewer calories than eggs and no fat, but just as much of the core nutrients Impostors​ None More and more research shows that eating an egg or two a day will not raise your cholesterol levels, so have a 3 or 4 egg white, with one yolk, omelet. In fact, we've learned that most blood cholesterol is made by the body from dietary fat, not dietary cholesterol. That's why you should eat eggs and their powerful makeup of protein.   

RANGER LACROSSE  FOOD GUIDE Grow Strong 7) Turkey and Other Lean Meats​ (Lean steak, chicken, fish) Superpowers​ Building muscle, improving the immune system Secret weapons​ Protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish), vitamins B6 (chicken & fish), & more Fight against​ Obesity, mood disorders, memory loss, heart disease Sidekicks​ Shellfish, Canadian bacon, omega-3 rich flaxseed Impostors​ Sausage, bacon, cured meats, ham, fatty cuts of steak like T-bone and ribeye 8) Peanut Butter ​(All-natural, sugar-free. The ingredient list should read as follows: Peanuts, (sea) salt. NOTHING ELSE) Superpowers​ Boosting testosterone, building muscle, burning fat Secret weapons​ Protein, monounsaturated fat, vitamin E, niacin, magnesium Fights against​ Obesity, muscle loss, wrinkles, cardiovascular disease Sidekicks​ Cashew and almond butters Impostors​ Mass-produced sugary and trans fatty peanut butter Yes, PB has its disadvantages: It's high in calories, and it isn't served in four-star restaurants. But it's packed with heart-healthy monounsaturated fats that can increase your body's production of testosterone, which can help muscles grow and fat melt. Three tablespoons a day should guarantee the benefit without overloading on the fat. 9) Olive Oil Superpowers​ Lowering cholesterol, boosting the immune system Secret weapons​ Monounsaturated fat, vitamin E Fights against​ Obesity, cancer, heart disease, high blood pressure Sidekicks​ peanut oil, sesame oil Impostors​ Other vegetable and hydrogenated vegetable oils, trans fatty acids, margarine 10) Whole-Grain Breads and Cereals Superpowers​ Preventing your body from storing fat Secret weapons​ Fiber, protein, thiamin, riboflavin, niacin, vitamin E, calcium, magnesium, potassium, zinc Fight against​ Obesity, cancer, high blood pressure, heart disease Sidekicks​ Brown rice, whole-wheat pretzels, whole-wheat pastas Impostors​ Processed products - white bread, bagels, and doughnuts; breads labeled wheat instead of Whole Wheat 11) Raspberries and Other Berries Superpowers​ Protecting your heart, enhancing eyesight, improving memory, preventing cravings Secret weapons​ Antioxidants, fiber, vitamin C, tannins (cranberries) Fight against​ Heart disease, cancer, obesity Sidekicks​ Most other fruits, especially apples and grapefruit Impostors​ Sugary jellies 12) Water, Juice and other good Beverages Superpowers ​Nearly 75% of your body is water, keep it running efficiently. Water, like oil in a car, keeps everything moving smoothly and operating at its highest capacity. Fights against​ F​ atigue​. Times when you feel tired, you may just be dehydrated. Fends off sickness and much more. Sidekicks A​ ll natural/Organic fruit juices with NO added sugar, syrup, etc… Imposters​ Soda/Juices with High Fructose Corn Syrup or Syrup of any kind. Ingredients in juices should read one line only with nothing more than fruits added and possibly added vitamin enrichment. You’ll notice that there are no supplements or mass produced foods here. I know it is hard to give up those sweets, salty foods and fast foods for instance so make it a treat and leave those foods out of your house so you have to go get an ice cream down the street or take the time to drive/walk to the grocery store to pick up the ingredients. I am not telling you to give up everything that is “bad” but rather make it that once a week or every other week treat that you splurge on. Lastly, eat regularly, and always have quality snack readily available!

MEAL & SNACK IDEAS YOUR GOALS ● EAT AN INCREDIBLE BREAKFAST EVERYDAY ● NEVER GO HUNGRY ● FEED TO FUEL ● STAY HYDRATED ● SNACKS ON DEMAND - IN YOUR BAG, ROOM, CAR, ETC... HERE ARE SOME FAVORITE SNACKS OR 5/10 MINUTE MEALS Breakfast, time prep ranges here from 2-3 minutes to 10 minutes: ● Eggs, eggs, and eggs - hard boiled AND every chance you can get an omelet with lots of veggies/light or no cheese (avoid added meat) ● Oatmeal – there’s a number of great “instant” options out there now, nuke it, cut up a banana or other favorite fruit and away you go. Throw some almonds or other favorite nuts and 2% yogurt (Greek) on top too! ● Whole grain/whole wheat toast – spread a little peanut butter on top and then cut up a banana to put on top of the peanut butter. ● Dry piece of whole grain/wheat toast, low fat yogurt and a piece of fruit Snacks, all designed for on the run or quick pit stops: ● Always have a bottle of ​water​ with you – in class, wherever you go ● Hard boiled eggs ● Grapes, carrots, bananas, apples, pears, etc… ● Apple/banana with peanut butter ● Apple and cheese ● Yogurt (Greek preferred) with any fruit ● Hummus and crackers, carrots and/or celery ● Trail Mix: mixed nuts, dried fruit, and dark chocolate (no salt, sugar added) ● Almonds, walnuts, peanuts, etc…(Stay away from the added salt varieties!) ● Pre-cut fruit or whole (apple, pear, banana, peach, etc…), there’s a lot out there now you can buy for on the go (dehydrated fruit) ● To go cups of cottage cheese & yogurts (stick with the 1 or 2% milkfat varieties) ● Turkey/Lean meat wrap – wrap plus meat plus cheese, wrap and walk… To summarize, eat what Mother Nature gave us. If you cannot pronounce more than a word or two on the ingredient list or if the ingredient list is more than a few lines long, don’t eat/buy it. Plan to make a trip to Sooper’s, Natural Grocers, etc… once a week to pick up fresh fruits and other foods for your snacks (or help mom/dad with grocery shopping).

ARTICLES FOR PLAYER EDUCATION VAPING ​(more & more research: vaping is as bad as smoking) Teen Develops ‘Wet Lung’ After Vaping For 3 Weeks, Doctors Say PITTSBURGH, PA (CBS Local) – A teen in Pennsylvania had to be placed on a breathing machine after doctors say she developed “wet lung” from vaping. A case study published in the medical journal Pediatrics, details how the 18-year-old waitress had been using e-cigarettes for only three weeks before needing to be rushed to the emergency room at University of Pittsburgh Medical Center. Doctors found that the young woman was suffering from a worsening cough, difficulty breathing, and sudden stabbing pains in her chest. The teen’s condition continued to deteriorate even after the hospital put her on antibiotics. “She was unable to get enough oxygen into her blood from her lungs and required a mechanical ventilator (respirator) to breathe for her until her lungs recovered,” Dr. Daniel Weiner said, via CNN. Doctors also needed to insert tubes into the restaurant worker to drain fluid from her lungs. Physicians diagnosed the patient with hypersensitivity pneumonitis, also known as “wet lung,” which is an allergic reaction to chemicals or dust that inflames the lungs. Doctors noted that the young woman had a history of very mild asthma, which did not require an inhaler prior to using e-cigarettes. “This is the first reported case of hypersensitivity pneumonitis and acute respiratory distress syndrome as a risk of e-cigarette use in an adolescent,” the May 17 case study announced. “As electronic cigarette use increases, we will be seeing more case reports and side effects,” Dr. Casey Sommerfeld told CNN. A 2016 report from the U.S. Surgeon General noted that e-cigarette use jumped by a stunning 900 percent among students from 2011 to 2015. The recent increase in young Americans vaping will likely concern scientists who recently discovered that e-cigarette vapors contain several toxic chemicals including arsenic and lead.

ARTICLES FOR PLAYER EDUCATION SOCIAL MEDIA Vista Ridge football players suspended before season opener By: L​ indsey Smith​ A​ ug 29, 2018 Vista Ridge football players suspended two games for violating code of conduct According to a release sent by District 49, Vista Ridge High School has suspended multiple football players for two games, including Friday’s season opener against Windsor, due to a violation of the D-49 Athletic Code of Conduct. The Gazette learned that four players posted an inappropriate video on Instagram, however, The Gazette was unable to confirm the content of the post. “Student-athletes have violated the athletic code of conduct,” Vista Ridge athletic director Sam Baldwin said Tuesday. “So, the Vista Ridge athletic department has assigned a two-game suspension as an appropriate consequence consistent with our athletic handbook.” The D-49 release stated the athletic staff investigated the report and “determined there was cause to enforce the VRHS code of conduct which sets clear standards for what is, and is not, appropriate behavior for students and athletes.”

ARTICLES FOR PLAYER EDUCATION SOCIAL MEDIA How heavy use of social media is linked to mental illness Young people​ (14 - 24)​ report problems with anxiety, depression, sleep and “FoMO” MAY 20th will mark the end of “mental-health awareness week”, a campaign run by the Mental Health Foundation, a British charity. Roughly a quarter of British adults have been diagnosed at some point with a psychiatric disorder, costing the economy an estimated 4.5% of GDP per year. Such illnesses have many causes, but a growing body of research demonstrates that in young people they are linked with heavy consumption of social media. According to a survey in 2017 by the Royal Society for Public Health, Britons aged 14-24 believe that Facebook, Instagram, Snapchat and Twitter have detrimental effects on their wellbeing. On average, they reported that these social networks gave them extra scope for self-expression and community-building. But they also said that the platforms exacerbated anxiety and depression, deprived them of sleep, exposed them to bullying and created worries about their body image and “FOMO” (“fear of missing out”). Academic studies have found that these problems tend to be particularly severe among frequent users.

Sean Parker, Facebook’s founding president, has admitted that the product works by “exploiting a vulnerability in human psychology”. Indeed, an experiment by five neuroscientists in 2014 concluded that Facebook triggers the same impulsive part of the brain as gambling and substance abuse. Yet it is difficult to prove that obsessing over likes and comments causes mental illness, rather than the other way around. The most convincing effort was a survey that tracked a group of 5,208 Americans between 2013 and 2015. It found that an increase in Facebook activity was associated with a future decrease in reported mental health. An obvious solution to the problem is to cut down on screen time. Even the most obsessive users should be able to do so. The neuroscientific study on Facebook found that the subjects’ cognitive ability to inhibit their impulsive behaviour was less impaired than for drug or gambling addicts. And data from Moment, an activity-tracking app, show that it is possible for light social-media consumers to be content. Each week it asks its 1m users whether they are happy or sad with the amount of time they have spent on various platforms. Nearly 63% of Instagram users report being miserable, a higher share than for any other social network. They spend an average of nearly an hour per day on the app. The 37% who are happy spend on average just over half as long. The happiness rate is much higher for FaceTime (91%), a video-calling app, and phone calls (84%).When it comes to social networking, actual conversations are hard to beat.