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WDNT Handout





Program Overview and Planning 2013



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WDNT Handout WDNT Handout Document Transcript

  • COACHING STAFFWDNT 2013 Kate Okrasinski Head Coach What am I doing here? Masters in Global Health at VU How do I know the game? I played the game for 11 years before I started coaching. For the University of Oregon I played on the club team and made two National Championship appearances as a player before coaching two tournaments. After graduating I was the head coach of Jesuit HS and I am now coaching for the Amsterdam Lions. What I want to do for Dutch Lacrosse : I am very excited at the opportunity to be involved in WDNT and keep the program visible and alive. Im willing to contribute my time, energy and knowledge even while I am away at my internship in South Africa to grow the program, skills, and see this team to the tournament. Rick van Kruchten Strength & conditioning coach What am I doing here? Masters in Human Movement Sciences (Sport, Learning & Performance). Currently working as assistant manager at NS Retail How do I know the game? Playing lacrosse since 6 years for Groningen and Amsterdam. Dutch National Team 2010 & 2012 What do I want for Dutch lacrosse? Give back. Dutch lacrosse has given me so much in the past years, I’d like to help where I can. I’m confident by working together we can grow the game even in this difficult time. Rick van Niekerk Goalie Coach What am I doing here? Doing Marketing and Communication for the Ronald McDonald Center. How do I know the game? Playing lacrosse as a goalie since 4 years for Amsterdam. Dutch National Team 2012. What do I want for Dutch lacrosse? Increase the quality of Dutch goaltending by providing coaching and mentoring. Also Increasing awareness of the position and build confidence in players as to their role and abilities. A good goaltender and his/her defense can make or break a game. Future Coaching Staff to be named.....
  • FUTURE OF WDNTWDNT 2013 THE VISION: We believe that The Netherlands possesses unique capabilities that will allow, over time, the nation to possess world class lacrosse.  The vision for womens lacrosse consists of four phases. Each phase lasting roughly five years. • Phase 1) Continuously grow the level of womens lacrosse in the Netherlands by having active, supported and strong programs throughout the Netherlands for all age groups. • Phase 2) By 2020 consistently rank within the top 3 European lacrosse countries. • Phase 3) By 2025 consistently rank within the top 6 lacrosse countries globally and be prepared for introduction of lacrosse in the possible 2028 ‘Dutch’ Olympic Games. • Phase 4) by 2030 consistently rank within the top 3 lacrosse countries globally. THE PLAN: Facilitate the growth of women’s lacrosse in The Netherlands by providing access to knowledge of the game, and development opportunities for all players, coaches, referees and parents. THE PROCESS: Starting this year, the mindset of the WDNT will shift from an “annual project” to a “sustained program development.” We will build the needed elements, character, and capacity to focus beyond the next tournament, and to the next 10 years. The bid for the 2013 World Championship tournament will be decided based on feasibility, and will provide the spark to initiate Dutch National pride and the excitement for high level training and competition. THE MEANS: DEVELOPMENT CAMPS Who: Everyone interested in developing their skills and knowledge of the game. Players interested in playing for the WDNT team are expected to participate. What: Practices will be focused on building strong fundamentals of the game. When: Approximately once a month starting in February 2013 Goals: Provide the basic tools of the game, increase knowledge of the game and to grow Dutch lacrosse. Provide future WDNT players with the opportunity to prepare for the season. TRYOUTS AND WDNT PRACTICES Who: Players interested in playing for the WDNT What: Practices will be driven, focused and demanding. Skills will be developed and mastered. When: Tryouts: March 2nd and April 27th. First Practice April 28th Goals: Prepare the WDNT team for the World Championships Tournament by building mental and physical endurance, developing a strong, collective, knowledge of the game as well as teamwork, and drive. We will hone the skills needed to play at the international
  • WDNT 2013 SEASON SCHEDULE March 30th: Development Camp and evaluations * * * * 2 FEBRUARY MARCH APRIL MAY JUNE JULY Training Camp and Tournament €25 €25 €25 1 3 *Head coach present April 27th: March 2nd: Development Camp and Development Camp and Tryout Tryout DATES: FEBRUARY 2ND: Development Camp MARCH 2ND: Tryout #1 + Development Camp (Feedback given and selections made) MARCH 30TH: Development Camp + Evaluations (Feedback given) APRIL 27TH: Tryout #2+ Development Camp (Selections made) (Feedback given and selections made) APRIL 28TH: WDNT Practice
  • TEAM SELECTIONWDNT 2013 TEAM SELECTION WILL BE BASED ON THE FOLLOWING ELEMENTS Development Camp Attendance Attendance, work ethic, coach-ability, attitude, and skills Performance at Development Camps Conditioning Standards must be met and progress shown Skills Standards must be met and progress shown PROCESS ROLLING SELECTIONS Throughout the development camps, coaches will be After each training players will receive individual feedback evaluating and analyzing each player who has expressed on their performance as well as skills to focus on. This will interest in trying out for the Dutch National Team. provide a focus and opportunity for players to prepare themselves for the next evaluation opportunity. Camps will be filmed. Notes will be made on the field, as well as during film review. Contracts will be offered to players who have proven themselves. Should the player be willing and able to Coaches will be looking for the elements expressed commit to the requirements of participation, she will be on below in Requirements and Assessment Standards. the team after signing and submitting the contract. REQUIREMENTS ASSESSMENT STANDARDS • Coach-ability • Willing and able to participate in the World Cup • Attitude • Willing and able to participate in the team • Fundamental Skills training sessions • Field vision: Offensively creating plays, defensive • Willing and able to pay the players fees decision making • Willing to commit to fundraising activities • Shooting accuracy within family, friends, neighborhood and workplace colleagues • Defensive Strength • Willing to act as an ambassador and support • Eye hand coordination team level fundraising activities • Speed/Agility/Conditioning • Heart: (Mindset when challenged)
  • WDNT 2013 WDNT SEASON EXPECTATIONS Attendance at ALL WDNT practices and development camps WDNT Weekly Regional Meet-ups Participation in club season Gym membership + adherence to training regimen Focus, Drive, Commitment Payment of player’s fees Commitment to fundraising activities Actively act as an ambassador FIRST WDNT PRACTICE SUNDAY, 28TH APRIL The first WDNT practice will be held Sunday 28th of April. This will be the first full day of ‘team only’ training. The training will be intense and define the expectations and framework for the rest of the season.
  • CONDITIONING PROGRAM: MARCHWDNT 2013 STRENGTH: TWICE EVERY WEEK • Push ups: 3 x 20 with 1 minute rest Engage the core the whole time, tension on the abs Keep your body straight from shoulders to toes Nose to the ground • Squats: 3 x 20 with 1 minute rest Lacrosse stick in your neck Sit down like there is a chair behind you Look forward or slightly up, never down Make sure your knees don’t go further than your toes when bending your knees • Lunges: 3 x 20 per leg with 1 minute rest One leg in front of the other Look forward or slightly up, never down Make sure your knee doesn’t go further than your toe when bending your knee If the lunges and squats are too light, or in other words there is no challenge, put on a backpack with weights, filled water bottles, etc in it. • Calf raises: 3 x 20 per leg with 30 seconds rest On the stairs Not all the way down, where you can rest easily • Abs and core: 15 minute video Download here: http://we.tl/i3VQYqNQ3o It is a WeTransfer File: MUST Download before february 19th! If you are not able to complete one set, stop, take a short rest, and continue. Good technique is most important!
  • CONDITIONING PROGRAM:WDNT 2013 SPEED: ONCE EVERY WEEK, PREFERABLY BEFORE LACROSSE PRACTICE SPEED LADDER DRILL: Sprint from start to speed ladder If you don’t have a speed ladder, use comes, Perform speed ladder exercise sticks, etc. Be creative! Finish hard, sprint through the line Jog back to start Perform every exercise twice FIVE DIFFERENT EXERCISES: Right Foot Left Foot Stride run:1 foot in each square Speed run- 2 feet in each square Icky shuffle- zig zag up ladder: two in, one In-out shuffle- 2 in, 2 out, move up. 2 in out, move up. two in, one out. Hopping- 1 in, 2 out, move up. 1 in 2 out. See: http://we.tl/5MnFuRcLA9
  • WDNT 2013 ILLINOIS AGILITY DRILL: •Pivot each line as if you are ready to accept a pass. •Finish hard, sprint through the line Perform 3 times Rest 1 minute INTERVAL SPRINT ENDURANCE: ONCE EVERY WEEK, PREFERABLY BEFORE PRACTICE SYRACUSE SPRINTING DRILL • 4 x 25 meter • 4 x 50 meter • 4 x 75 meter • 4 x 100 meter • 1 x 200 meter Rest is sprint time multiplied by 2. For example, if you sprint the 25 meters in 4 seconds, you have 8 seconds rest after this one. Time your sprints! ENDURANCE: ONCE EVERY WEEK 30 minute endurance run. Preferably not on a treadmill but outdoors.
  • Left STICK SKILLS PROGRAM:WDNT 2013 Back Front WALL BALL OR PARTNER PASSING: Right Focus on the fundamentals. Top View of Player There are NO excuses for dropped passes. Find your focus. EXERCISE 1: DYNAMIC PASSING Facing the wall or partner pass outside hand to outside hand. ALWAYS MOVE YOUR FEET AND STEP INTO THE PASS Step 1: Simple Passing; Outside to Outside Step 2: Circle Passing: Catch, change hands behind your back, pass with opposite side. Step 3: Quick Stick: no cradle, quick release EXERCISE 2: OVER THE SHOULDER Facing the wall or partner. Pull your ribs up, and away from your hips to increase ability to adjust. Step 1: Simple passing over the should, spin, and pass back over shoulder. Step 2: Same side: back and forth on one side. 2 minutes for each type of passing. Count your passes. See your progress!
  • NUTRITIONWDNT 2013 LIONEL VAN EST LVANEST@HOTMAIL.COM INTRODUCTION: and whole milk. Instead, try products A balanced diet is just as important as like chicken or turkey. practice and rest, and can help you improve your performance a lot. During How much you can eat and how long exercise, your body uses glycogen to before the game is different for release energy. This glycogen is stored everyone. Every body is different and it in the liver and muscles, and with the is up to yourself to find out what works right diet you can make sure this stock best. For most people go 2 or 3 slices is larger just before an important of bread 3 hours before exercise is fine. practice or game. For this reason it is If you’re still hungry, a banana 2 to 1.5 important in the run-up to an important hours before exercise a solution. practice or game to take a good look at your diet. During the practice or game During exercising it is important to keep How do you increase this glycogen drinking and possibly restore the sugar stock? level in your body. Drinks are absorbed Your body needs glucose in order to faster than solid food so for most restore/increase the stock of glycogen. people this is the better option during Glucose is primarily extracted from exercising. In the section Drinks we’ll carbohydrate rich food. These include go a little deeper into the sports drinks. whole grain bread, pasta, rice, potatoes, fruits and vegetables. After the practice or game After exercising it’s most important to About 2 to 3 days before the important replenish your fluid balance in your practice or game it is recommended to body. Your body is still recovering from to cut down on fatty food, and replacing the effort and may have difficulty it with carbohydrate-rich food. This way digesting a big meal. It is not necessary you ensure that your glycogen levels to eat immediately after exercising. A are fully stocked on the day of the effort sports drink that contains sugars and minerals (sodium) should have priority On the day of an important practice or over a big meal. game Assuming that your glycogen stores are Drinks full as a result of your the preparation is Keeping a good fluid balance in your not necessary to eat a lot before the body is often underestimated by practice or game. Indeed, a full athletes. Research has shown that 1% stomach can decrease your fluid loss equivalent to 10% power loss. performance. Eat a regular breakfast, An average person is recommended to but avoid fatty food. Fat causes a drink 1.5 to 2 liters of water per day, for slower absorption of nutrients and thats an athlete between 2 and 4 liters are something you do not want on this day. recommended. Examples of fat sources in the breakfast could be: Cheese, butter, peanut butter, hagelslag, peanut butter
  • WDNT 2013 Guidelines for fluid intake before, hypotonic, isotonic and hypertonic during and after a practice or game: drinks. The difference between these • 2 to 3 hours before exercise at least drinks is largely the amount of sugar. half a liter of water Sports drinks containing more sugar • 10 to 20 minutes before exercise than in your own blood, are absorbed quarter liter of water or thirst quencher more slowly and are therefore not • During exercise each quarter a quart suitable before or during exercise. of water or thirst quencher • After exercise half a liter of water or In short, drink during the training a thirst quencher. hypotonic or isotonic sports drink and after training a hypertonic sports drink Which thirst quencher should I use? (for example AA high energy). It is important to choose the correct thirst quencher. There are many different sports drinks for sale and not all drinks are good for any time. You have 3 different types of sports drinks: 5 NUTRITION TIPS: TIP FOR CHEAP SPORTS DRINK: Mix lemonade (sirup) with water so that the drink contains between 4-8 grams of sugar per 100ml. Also add a pinch of salt because you loose sodium while sweating. TIP FOR NUTRITIOUS BREAKFAST: Oatmeal or porridge (Brinta). Add frozen fruits (berrys, etc) from the AH for a better taste. TIP FOR A SNACK BETWEEN MEALS: Fruit, fruit, fruit. Try and eat two pieces of fruit every day. TIP FOR DINNER: Keep it simple. By adding more side dishes, sauces etc. you ll eat less of the important stuff; meat, vegetables, and starch (zetmeel) products like pasta, (sweet) potatoes, rice or pasta. TIP FOR BEDTIME SNACK: Quark. Preferably Magere kwark . This is low in carbohydrates, which you don t need before going to sleep. But also rich in proteins, which you do need during sleep in order to recover from your practice or game. Not a big fan of quark? Try and add a bit of honey, cinnamon or fruits.
  • CONTACT INFORMATIONWDNT 2013 HEAD COACH Kate Okrasinski kdokrasinski@gmail.com GOALIE COACH Rick Niekerk  ra.vniekerk@gmail.com CONDITIONING COACH Rick van Kruchten r.j.van.kruchten@gmail.com NUTRITION Lionel van Est lvanest@hotmail.com SNT Joop-Joost (JJ) Hietbrink hietbrink@gmail.com CONSULTANT Roelof Vuurboom roelof.vuurboom@monroeblue.nl