eteamz.com
 
Home Home
Calendar Calendar
Board Board
Parent Info. Parent Info.
Sign-Ups Sign-Ups
Photos Photos
Divisions Divisions
Handouts Handouts
Playing Fields Playing Fields
TCF Approved Camps TCF Approved Camps
Coach Corner Coach Corner
TCF Alumni TCF Alumni
Falcon Cheer Falcon Cheer
TCF Thumps Up TCF Thumps Up
TCF Links TCF Links
Guestbook Guestbook
TCF History TCF History
The SCOOP? The SCOOP?
Sponsor's Page Sponsor's Page
TCF Flyers TCF Flyers

Admin

Get Directions to Tri-City FALCONSTorrance Local Weather
Tri-City FALCONS
The TCF Webmaster
310-213-4117
1251 W. Sepulveda Blvd. #154
Torrance, California
90502

 
Tri-City Falcons : Coach Corner
Tri-City Falcons

movingball.gif
Saturday, April 19
2009 Tri-City Head Football Coaches

Flag - Theron Bowie

Mitey Mite - John Velasco

Jr.Pee-Wee - Vince Robertson

Pee-Wee - Edward Tupoula

Jr.Midget - Paul Bell 

Midget - Doug Figueroa



Monday, May 25
TCF Tackling Safety Awareness Coaches Clinic

TCF COACHES SAFETY AWARENESS CLINIC @ the HOME DEPOT

All Tri-City Coaches must be Tackle Safety Certified in order to coach this 2009 season.

  



Friday, March 3
Each team should have the following volunteer positions filled:
Team Positions

Coaches/Scouts If you would like to help coach or scout opposing teams, please contact the Head Coach and he will let you know how you can best help the team, or email us

General Manager Paperwork assistant to the head coach to handle all paperwork duties and ensure that all players are properly certified, coordinates with the City League Player's Agent.

Team Mom Handles all team events and is the liaison between the coaches/GM and the parents. Coordinate the Team parents for each "team's day" to help in the snack bar.

Snack Bar All parents are required to help out on the team's snack bar day. Your Team Mom will notify you of your day to work the snack bar.

Player Administrators (P.A.s) Administer the mandatoy play rule. We will train on all aspects of this job. It's a lot of fun since you will be on the sidelines watching all the action. Two P.A.s are required at each game. A total of 6 or more is recommended.

Chain Crews Holding the first down markers on the sidelines at home games - 3 people (minimum age of 16) are needed.

Videographer Game tapes are an important learning tool. Films from the stands, no field access during games.

Team Photographer 1 person per team -Digital Camera, field access only with a PCC badge. Coordinate with your League Player Agent & Team General Manager.

IF YOU ARE INTERESTED IN COACHING FOOTBALL OR CHEERLEADING WITH THE TRI-CITY FALCONS, SEND YOUR CONTACT INFORMATION TO OUR EMAIL INBOX: tricityfalcons@yahoo.com



Tri-City Webmaster

Health&Safety
Monday, February 27
OFF-SEASON TRAINING
OFF-SEASON TRAINING
Strength and conditioning expert Michael Barnes answers questions about off-season training

A solid off-season training regimen can give youth and high school athletes an edge and help prevent injuries when the next season begins.

It is important for coaches and parents to assist players in developing an off-season routine that is safe and effective for football .......READ MORE. CLICK ON THE LINK ABOVE.

Friday, May 19
Exercise & Hydration
Most athletes drink less fluid during exercise than they lose as sweat, that is, they become dehydrated. Severe dehydration can even be life threatening.


Even a small degree of dehydration can lead to diminished performance in sports. Why don't we drink enough during exercise to replace our body fluids? For one thing, drinking during exercise can be a bit awkward, and in some events drinks are not readily available. Moreover, as soon as the first sips of a beverage moisten our mouths, nerves in the mouth send signals to the brain to reduce our sense of thirst.

Also, large volumes of fluids in the stomach lead to discomfort, especially during running events. Finally, we may not drink enough simply because we don't like the taste of the available beverages.

Here are some ideas that can help you improve your fluid intake during exercise.

Determine your typical "fluid shortfall" during exercise by measuring your body weight before and after practices and competitions with your normal fluid intake. (Measure your fluid intake, too). For each pound of weight you lose during the exercise period, your fluid shortfall is about 16 oz. For example, if you lose three pounds during a two-hour training run, you have sweated away 3 lb. x 16 = 48 oz. more of fluid than you have consumed.


Your body can adapt to increased fluid intake, so during future training sessions, gradually increase your fluid intake-even when you don't feel thirsty-until you can replace at least 80% of your sweat losses during the exercise. In the example above, this means that you would need to increase your drinking during exercise by 0.80 x 48 oz. = 38.4 oz. (If you can replace your entire fluid shortfall, that's even better, but don't drink so much fluid that you gain weight during the exercise.)


Use an alarm wristwatch or some other method to remind you when it's time to take a drink.


Ask athletic trainers, teammates, or friends to have drinks available at appropriate places and times during training and competition.


Experiment with different beverage containers to determine which one makes it easiest for you to drink while exercising. Some athletes may do better with a squeeze bottle, others with a wide-mouth bottle.


Drink smaller volumes more frequently (every 15-20 min) to minimize stomach discomfort.


Choose a beverage that tastes good and contains carbohydrate plus a small amount of sodium chloride. The carbohydrate can help improve performance, and the sodium is important to minimize dehydration and maintain body sodium balance.


Friday, May 19
9 Training Exercises To Make You Stronger For Next Season
One great thing about football is the long off-season, which gives you time to prepare your body for the next season.

Athletes who play a single sport all year long-on club teams and school teams, and on the playground-are often overworked and not physically well-rounded. Football's short season lets you develop your body by playing other sports or by following a training program.
When football season ends, some players move right to another sport. The change in the way you practice, and the different playing styles of other sports, can help your body recover from football. If you only play football, when the season ends you should consider a strength and conditioning plan to prepare your body for the next season.

First, take some time off from all physical activity. Two weeks off will help heal your body, and the downtime will have you eager to get active again. Then, consider a variety of resistance-training exercises-exercises that build muscle-to strengthen your body.

Guidelines For Resistance Training
Everyone knows that resistance training, which includes activities that use your own body weight for resistance and lifting exercises that use weighted objects, is a great way to build muscle. The first question is, at which age should you start? Some people worry that starting resistance training too young can stunt your growth. There is no strong evidence that resistance training reduces growth. Many resistance-training exercises, if properly supervised and done gradually over time, are safe for young football players. By strengthening your frame, they may even prevent injuries that happen because of weak or uncoordinated muscles.

Eating poorly and not resting enough have more impact on your growth than resistance training. Eating well and getting plenty of sleep each night will help you grow to your full height.

Your resistance-training workout can be organized in many different ways. See http://www.kickoffmag.com/ for a list of exercises you can include in your routine and for examples of daily workouts for players of different ages. Keep in mind that you also need to leave time during the week to do conditioning runs. If you are playing a winter sport like basketball or lacrosse, you will probably be in pretty good shape. However, if you only play football, you can start running soon after the season ends.

The nine exercises that follow are good for young football players of different ages. If you are a younger player, to avoid possible injury, do not attempt the exercises for older players.

Important:
Safety always comes first. To avoid injury, always have a certified strength and conditioning specialist supervise your workouts. Stick to a plan that slowly introduces resistance and range-of-motion exercises that are appropriate for your age. Never train alone. Find an adult who is properly trained to supervise your workouts and can help you maximize your gains, while avoiding injuries. No matter what your age, when you are first starting out, begin with the exercises for younger players. Until you can do exercises with weighted bars properly, start with a broomstick or very light dumbbells. The most important thing is to learn the different motions and proper technique, not to see how much weight you can lift.

General Strength Exercises
Exercises to build large muscles

Push-ups
For players 7 years or older. Military-style push-ups build upper-body strength and strong arms for blocking opponents. Start by lying flat on the ground on your stomach. Place your hands on the floor in front of your shoulders. Push your body up from the ground, using your feet and your hands while keeping your body straight. Your arms should do most of the work. Then slowly lower your chest toward the ground, using your arms to support your body weight.

Overhead Presses
For players 13 years or older. Use a broomstick, weight-training bar, dumbbells or a piece of PVC pipe. Hold the bar at shoulder level. Begin by pressing the weight over your head to full arm's length, to a point slightly behind your ears. Return the bar slowly to your shoulders. To avoid lower-back strain, be sure not to lean back as you move the bar upward.


Romanian Dead Lifts (RDLs)
For players 13 years or older. Use a broomstick, weight-training bar, dumbbells or a piece of PVC pipe. Stand up straight with your feet shoulder-width apart. Hold the bar with your hands at waist level just outside your hips. Without bending your knees, bend at your waist, pushing your buttocks back as far as possible without your toes leaving the floor. Allow the bar to hang toward the floor. Be sure to keep your upper and lower back straight, not rounded. To come back up, bring your hips forward until you are in a standing position again. To avoid strain, your back must remain straight throughout this exercise.

Functional Strength Exercises
Exercises to make your movements more powerful

Sit-ups and Crunches
For players 7 years or older. Sit-ups build strong stomach muscles, which stabilize all of your body movements. Lie on your back with your legs bent and your feet on the floor. Place both hands behind your head. Inhale and raise your upper body from the floor. Exhale as you lower your upper body back toward the floor. Return to your starting position without resting your shoulders on the floor.

Another type of the sit-up is a crunch. To do crunches, lie on your back with your hands behind your head. Raise your legs, bending your knees at a 90-degree angle so that your feet stick out. Once in position, inhale and lift your shoulders off the floor, moving your knees closer to your head. Slowly return back to your starting position and exhale as you complete the movement.

Duck Walking
For players 7 years or older. This exercise improves a football player's lower-body balance and range of motion. Get in a squatting position with your knees bent and your buttocks close to the ground. Walk forward and backward on the balls of your feet, while keeping your buttocks close to the ground.

Crab Walking
For players 7 years or older. Two ways of doing this exercise work different muscles. First, get in a push-up position and move forward and backward using your hands and feet. For the other type, sit down on the floor and raise your buttocks off the ground by supporting your weight with just your feet and hands (pictured above). Move your hands and feet to walk forward and backward (pictured left).

Muscle Power Exercises
Exercises to make your muscles stretch and shorten more quickly

Tuck Jumps
For players 7 years or older. Jump up and tuck your legs near your chest while you are in the air. To emphasize the tuck, loosely hug your knees. This hug has to be done quickly in order to land. When landing-in this and all jumping-related exercises-allow your knees to give a little in order to absorb the impact.

Cycle Jumps
For players 9 years or older. Begin with one foot in front and the other foot behind. Bend both knees. Jump off of the ground. In mid-air, switch the position of your legs, landing with your opposite legs in front and behind. When you land, hit the floor with your toes first and then allow your heels to hit. Allow your knees to bend. This reduces the amount of impact on your body. Landing onto a semisoft mat can also reduce the stress of landing. The jump can be very small in the beginning, while you get used to switching your legs. As you get better at it, jump for height, and have your feet kick up and hit your buttocks while you're in the air. This exercise is good for body control and quickness.

Power Cleans
For players 7 and 8 using a broomstick; for players 9 and older using light dumbbells, a weight-training bar, a weighted PVC bar or a similar light bar (35 pounds). Get in a squatting position with your back straight and your eyes up. Begin by rapidly pulling the weight-training bar (or whatever you are using) from the floor by extending your knees and hips fully. It is important to keep your back straight and your head and eyes angled slightly upward during the entire pull. At the same time you are extending your legs, use your arms to pull the bar upward toward your forehead. Remember to keep your elbows higher than your wrists during the pull. When the bar has reached its maximum height, flip your wrists, securely gripping the bar at the level of your shoulders. Once the bar has been secured, stand up tall and keep your elbows high. As you increase the resistance (weight) while doing this exercise, the height you will be able to pull the bar toward your forehead will become less and less. In order to finish the movement safely, you will have to squat lower and lower to catch the bar at your shoulders.

For more resistance-training exercises and sample workout routines, see http://www.kickoffmag.com/.


Friday, May 19
FUELING FOR FOOTBALL
Football is a game of strength, speed and skill - all of which can be affected by what, when and how much an athlete eats and drinks.

Athletes need to apply the same effort to proper fueling as they give during practices and competition. Players sometimes neglect nutrition, which can result in poor performance.

Common Nutrition Mistakes

Not drinking enough fluids

Not eating at regular intervals

Eating too much protein and short-changing carbohydrates


Setting Nutrition Goals

With a little education, football players can make changes that will be felt both on and off the field. The team should set nutrition goals together, such as:

Drinking on a schedule

Refueling at half-time

Eating immediately after practices or games

What to Eat

Football players need carbohydrates to fuel hard-working muscles. Bread, pasta, rice, potatoes, fruits and vegetables should be the bulk of a football player's diet filling up 2/3 of the plate at every meal. Protein foods, such as meat, poultry, fish, eggs, dairy foods, nuts, soy products and beans, are essential for good health, but are not the primary fuel source for exercise, and so should occupy only 1/3 of the plate.

All Day Fueling

Unlike professional football players who practice during the day, younger athletes don't take the field or hit the gym until after school. Since bodies don't run well on empty, eating every 3 to 4 hours is necessary to properly fuel both the body and mind. Encourage your athletes to:

Eat within 1 hour of waking up.

Eat something at lunch.

Snack before practice on a sports drink, energy bar, cereal or granola bar.

Bring a post-exercise snack to eat before leaving the locker room. Good choices include an energy bar, bagel, crackers or fruit with a sports drink.

Drink Up!

All players benefit when the body is optimally hydrated. This is not just a game-day issue, but a daily priority. To prevent dehydration, especially in hot, humid environments, athletes need to drink often and enough. Get your athletes off to the right start:

Recommend sports drinks over water, because sports drinks taste great, contain electrolytes, like sodium, and may help prevent cramping.

Weigh players before and after practices to determine individual fluid losses and monitor them to replace every pound lost by drinking at least 20 ounces of fluid.

Ask athletes to bring their own sports bottles and drinks so their favorite fluid is readily available.

Remind athletes that spitting out fluids doesn't hydrate the body!

Educate players about the importance of seeing what they pee.
The goal is light-colored urine and lots of it!


Coach Illustrated

eteamz.com Football Tips and Drills

coachref
Remember Coaches.......... No Hot Heads!...to be continued....

Positive Coaching Techniques

Toby's Coaching Site

Coaching Football Books Resource


 
 
Tri-City Falcons
View Our Guestbook | Sign Our Guestbook
140 visitors have signed our guestbook. 		 
Web Sites Instruction Community  
Local Sites
Spotlight Sites
Build a Web Site 		Tips and Drills
Sport Tip Email
Customer Support
News & Updates 		Bulletin Boards
Camps & Clinics
Tournaments
Coaches' Corner


"The principle is competing against yourself. It's about self-improvement, about being better than you were the day before." - Steve Young
Powered By
Copyright © 2009, eteamz.com, Inc
User Agreement