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GFC Spark
Annette B. Mueller
262-255-2795
Germantown Friedenfeld Park
Germantown, Wisconsin
53022
 
  My Site News  
 

Friday, October 12
Finance Report

   
Collected Funds
WI League Fee Collected  $      150.00
Uniforms Collected  $    3,382.50
Candy Bars  $    1,250.00
Brat Sale & Car Wash  $      728.12
Tournaments/T-Shirts/payment2  $      800.50
Parking Passes  $        16.00
Ref Fees  $        85.00
Total  $    6,412.12
Expenses
WI Youth Soccer - League Fees  $      150.00
Uniforms  $    3,307.50
Phone Tree  $        10.00
Tournament #1  $      345.00
T-Shirts (Master Screen Printing)  $      328.42
Mequon Tournament  $      395.00
Indoor  $      780.00
Park Pass   $        96.00
Candy Bars  $      750.00
Scrimmage Vests  $        40.00
Total Expenses  $    6,201.92
Credit Card Balance (1% cash back)  $      834.91
Balance  $    1,045.11
Rewards Earned  $        50.91
Pending
Total  $        50.91



Saturday, July 7
Strength training
The Basics of Strength Training
If you're setting up your own program, you'll need to know some basic strength training principles. These principles will teach you how to make sure you're using enough weight, determine your sets and reps and insure you're always progressing in your workouts.
1.        Overload: To build muscle, you need to use more resistance than your muscles are used to. This is important because the more you do, the more your body is capable of doing, so you should increase your workload to avoid plateaus. In plain language, this means you should be lifting enough weight that you can ONLY complete the desired number of reps. You should be able to finish your last rep with difficulty but also with good form.
2.        Progression. To avoid plateaus (or adaptation), you need to increase your intensity regularly. You can do this by increasing the amount of weight lifted, changing your sets/reps, changing the exercises and changing the type of resistance. You can make these changes on a weekly or monthly basis.
3.        Specificity. This principle means you should train for your goal. That means, if you want to increase your strength, your program should be designed around that goal (e.g., train with heavier weights closer to your 1 RM (1 rep max)). To lose weight, choose a variety of rep ranges to target different muscle fibers.
4.        Rest and Recovery. Rest days are just as important as workout days. It is during these rest periods that your muscles grow and change, so make sure you're not working the same muscle groups 2 days in a row.
Before you get started on setting up your routine, keep a few key points in mind:
1.        Always warm up before you start lifting weights. This helps get your muscles warm and prevent injury. You can warm up with light cardio or by doing a light set of each exercise before going to heavier weights.
2.        Lift and lower your weights slowly. Don't use momentum to lift the weight. If you have to swing to get the weight up, chances are you're using too much weight.
3.        Breathe. Don't hold your breath and make sure you're using full range of motion throughout the movement.
4.        Stand up straight. Pay attention to your posture and engage your abs in every movement you're doing to keep your balance and protect your spine.
Exercises
•        For beginners, you want to choose about 8-10 exercises, which comes out to about one exercise per muscle group. The list below offers some examples:
o        Chest: bench press, chest press machine, pushups, pec deck machine
o        Back: one-armed row, seated row machine, back extensions, lat pulldowns
o        Shoulders: overhead press, lateral raise, front raise
o        Biceps: bicep curls, hammer curls, concentration curls
o        Triceps: tricep extensions, dips, kickbacks
o        Quadriceps: Squats, lunges, leg extension and leg press machines
o        Hamstrings: deadlifts, lunges, leg curl machine
o        Abs: crunches, reverse crunches, oblique twists, pelvic tilts
•        Sequence of Exercises
o        Make sure you choose at least one exercise for each major muscle group.
o        The muscles to work include: Chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, calves and abdominals.
o        If you leave any muscle group out, this could cause an imbalance in your muscles and possibly lead to injuries.
Most experts recommend starting with your larger muscle groups and then proceeding to the smaller muscle groups.


Sunday, June 24
Click here for beginning juggling videos
Welcome Aboard
Allie                Jordan
Angela                Kelsie
Ashley                Madelyn
Cailey                Monique
Demi               Nicole
Jenny                Sydney
Tiera                Tessa
                
Administration
* Annette M and Laurie M (thank you) are going to set up the checking account –
* Lori R (thank you) has agreed to coordinate the fundraising effort – candy bars are looking good, but other options are being looked at as well. We want to start the fundraising now to help offset the costs of the uniforms.   

* Janet O (thank you) is checking into selling candy bars at the 4th of July celebration.

Supplemental Try-Outs – July 10, 2007 – If you know any girls looking for a team to play on please send them to the try-out. Homestead Hollow Park 5:30 - 6:45

Coaches Practice Notes
No Calls Necessary if you miss practice

Mandatory call if you are unable to attend a game. Coach Flaig 262-251-2814

Following is the July practice schedule – Homestead Hollow Park 5:30-6:45 – Summer Practice Calendar will be listed on the website http://eteamz.active.com/GFCSpark/– (I will update by tomorrow).   A captain and co-captain will be chosen.

July 5, 2007 - Thursday
July 10, 2007 (Supplemental Try-Outs) Tuesday
July 12, 2007 - Thursday
July 19, 2007 - Thursday
July 24, 2007 – Thursday

Begin 2 times a week practices Tuesdays and Thursdays on July 31, 2007

Required Practice Attire

Practice Tee Shirts
Socks
Shin guards
Balls
Water

Proposed Tournaments (we will select one)

Battle on The Border (Kenosha) 8/24-8/26/07
Toe Bash (Near Madison) 09/22/07-09/23/07
Home Port Classic (Near Oshkosh) 09/22/07-09/23/07
   We are leaning toward the Toe Bash if we can get in – I will let everyone know if this is doable.

Playing Time

Playing time is at the discretion of the coach. Currently if the girls work hard, attend practice, they will play at least 50%+
Training

We are looking to work with some High School JV and Varsity Soccer players to help with Drills – More details to follow

Juggle every day – see website for juggling tips – this is a skill to practice at home http://expertfootball.com/training/freestyle.php



   
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