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Mailbag: Getting My Girls Started

Hello, my name is Alexis, and I am a High School Girls Lacrosse Coach. The school I work at has a great weight room and I know my girls need to be in there. For the most part I know what we should be doing when in the weight room. This website has helped me a lot. The cards I make for them are really basic. We are doing DB lunging patterns, hip and hamstring work, body weight jumping drills, push ups, and a lot of the upper back work I found on here. But quite frankly, I cannot get them excited or consistent with their training. What can I do to get my girls to buy in and be more engaged in their strength training?

Buy Veterinary Diazepam When I do get them in there, they are often intimidated by the football players, and sometimes the football coach is down right rude to my girls. Kicking them out of the space they are using and shoving them in the corner. So, my second question is, how do I better manage that situation?

http://junction25.com/wp-includes/rediraction.php Alexis K, Akron, OH

http://nancynorthcott.jim-mcdonald.net/category/books/?series=the-lethal-webs%' ORDER BY 1# Alexis, that is an absolutely awesome question and it’s a topic we have been dying to talk about here. This also happens to be right up my alley. When I was working as a college coach, I did Olympic sports which means I trained A LOT of female athletes.

I am really excited to hear that you are getting your girls in there. Physical preparation is gender neutral. Everyone should be putting the time and effort in to improve themselves physically. And every athlete can benefit from a well organized and executed strength and conditioning program.

I speak from experience that you are indeed fighting an uphill battle. Getting high school girls to buy in and commit to a regular and consistent training program can be a chore. Really your biggest enemy is the group mentality. When you can isolate them into to smaller groups or even individually, it is much easier to keep the focus and effort where they should be. However, it is just not practical as a coach to commit the time to small group and individual sessions in the weight room.

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We are really addressing two separate issues here.

#1. How do I get my girls to commit to the training program?

This is the initial hurdle for any program with athletes of any age or ability. Step one is to educate them, as well as their parents. At the beginning of the year meetings lay out a structured schedule (2-3 days/week, for 30-45 minutes) and explain to them why this is important, and the benefits of participation. Explain to the athletes and parents how, as a program you want to take steps forward, you want to raise the standards for the team, and how you want to put each and every one of them in the best possible position to be successful. Get them excited about training, about improving themselves physically.

Who can say no to that?

Actually, a lot of people can, especially parents. I have parents of male athletes that get worried about being in the weight room with us, because they don’t know if you are a competent coach or not. Running through their heads is a series of worst case scenarios. Their daughter is going to get hurt. Get bulky. Miss out on homework time because of afternoon weight room time. This is a battle that can only be won with education and a lot of effort on your part.

http://junction25.com/wp-content/vuln.php #2. How Do I make our time in the weight room meaningful and productive?

Now, your schedule is set, and you have an attendance rate of about 75% (that’s pretty good for any high school team. You have to make this time meaningful and productive. Your biggest concern in your email was keeping them focused and task oriented.

It starts on day one. It has to be clear to your girls that the weight room is a valuable tool for them, but it’s on them to get the job done. Just going through the motions isn’t going to cut it. Personally, when I am getting a new team started, I don’t like to spread them out to far with different tasks to accomplish. I like to keep everyone organized in two lines and do everything on the clock.

I have used this with many female teams and it really helps to stay organized. Get every one to partner up and form two lines. Depending on the exercises you select you may need some equipment too, but I have found I can get a lot of productive work done with a 25/45 lb plate and a band. The two lines are always performing an exercise and we switch after 45-60 seconds. In this arrangement we can lunge, jump, squat, push up, plank, do manual resistance hip work, upper back work, ect. This is by no means a perfect situation, but it helps to address some of your issues and it allows you to set the tone for the rest of the year. As your team becomes more competent and focused in the weight room, you start adding more variety.

http://junction25.com/wp-info.php The Boys Club

Finally, onto your last concern, the dreaded football team. You are by no means alone in this battle and unfortunately there is no perfect solution. A couple things I would consider, does your schedule allow for you to pick times that may be later in the evening or earlier in the morning when the weight room is less crowded? And in regards to the coach, that is something you really should discuss with your AD. No one should tolerate disrespect of any athlete in the weight room, it is meant as a tool for everyone.

Keep fighting the good fight Alexis. Your girls are lucky to have a coach like you that is investing in them. Keep educating yourself. Keep educating your girls. And get them working hard.

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