Central York Wrestling: Varsity News & Info

Head Coach: Fred Deluca

Phone: 717-497-1098

Email: FDELUCA@nycsd.k12.pa.us 

Several new handouts are out for the Senior High Wrestling Program. 2009 wrestling calendar, 2010 wrestling calendar, and the 2009/10 wrestling clothing form. Please refer to the "HANDOUTS" link to download your form.

Nittany Lion Wrestling Club (NLWC) forms can be downloaded by clicking on the "HANOUTS" link. Refer to the Varsity Calendar for dates the team will be attending.

http://www.nittanylionwrestling.com/

CENTRAL YORK WRESTLING NEWSLETTER

November 2009 

     Welcome back everyone. It’s that time of year again. I’ll start by thanking all the folks who welcomed me to Central. Many of you know I am a Social Studies teacher at Northern High School and coached wrestling there for 23 years. My coaching career started at Northern as the Head Junior High Coach for 3 years and after that Assistant Varsity and Varsity Head Coach. I am currently Co-Director and owner of the Pennsylvania Slam Wrestling Club and on summer staff at Messiah College Wrestling Camps as a teaching leader. During these past 23 years I’ve been involved either as the Head Coach or Assistant for Pennsylvania Amateur Wrestling Federation (PAWF) Folk style, Freestyle and Greco teams. Over the years, I coached the Pennsylvania National Team at the Brute Scholastic Duals, Schoolboy, Cadet, and Junior National Duals in Indianapolis, Kansas City, Oklahoma City, and Freestyle and Greco Nationals in Fargo, North Dakota and Team Diesel at the Disney Duals in Florida. I’ve been on staff as a coach, clinician, and other roles at Lock Haven University wrestling camps, Hanover YMCA wrestling camps, Messiah College wrestling camps, Clarion University wrestling camps, Kutztown University Wrestling Camps, Millersville University wrestling camps, and Lycoming College wrestling Camps. I’m a certified copper and bronze level freestyle and Greco coach by USA Wrestling and certified by USA Weightlifting as a weightlifting sports performance coach. I live in Dillsburg with my wife Denise and have three kids. My oldest son Jason, is a junior at the University of North Carolina on a wrestling scholarship. He wrestles 133 and is a red shirt sophomore athletically. My daughter Ashleigh is a sophomore at Lock Haven University. My youngest is Joey and he is in 8^th grade at Northern Middle School. He plays Football, wrestles and plays baseball.                

     This year, as I learn more about the wrestling program, my goals will be centered on building a program with a solid foundation and keeping it healthy. When my goals are achieved in the months and years ahead, CY will have more students try wrestling, stay in wrestling longer, and have a quality experience. I want to see us dominate at all levels as a result of a massive and united effort to expand and enhance wrestling at every level. As you can see from my introduction, I am involved in wrestling year around and to reach my goals in our program, I will have to expect our wrestlers to engage in year around wrestling and fitness development. The phrase “summer wrestling brings winter champions” is very real. You will hear more on this as I learn the needs, skills, desire, discipline, and commitment of the wrestling community…and if it’s good for wrestling and our wrestlers it’s going to be good with me.                

     Having said all that, there are going to be many challenges. Challenges are also great opportunities. Facing us now is the challenge getting each wrestler certified at a weight class that gives him options and the best opportunity for a successful season. This means following a good nutrition plan weeks or months ahead of certification that allows him to trim body fat while maintaining lean muscle mass. And don’t forget about hydration. You must be hydrated and at your target weight for certifications. The importance of this cannot be overstated or underestimated. This is the first block in the foundation of an individual’s season. Since each wrestler’s physical composition, commitment level and goals are different, I will speak with each individually on this. For now, wrestlers, parents and anyone involved in meal support see “dieting” below.                  

     On September 29 all wrestlers grade 9-12 should report to the high school trainer after school for preliminary skin fold testing and weigh-in. You should come at your natural weight and not attempt to loose any weight. On the other hand, don’t over eat or drink excessively until after the weigh-in. I want to see a clear picture of your average natural weight. Eating or drinking right before weigh-in will distort the accuracy of your average natural body weight. I will emphasize that this is an unofficial skin fold and weigh-in that I requested from the trainer to help educate each wrestler as we move toward the official certification process. Wrestlers will have to do this again and this information cannot be use for the official certification.                

It appears at the time of this writing, Official certification may be November 1st and 8^th. I do not have confirmation yet and will let you know as soon as I know. For planning purposes, you can expect something on or around those dates. 

Staying healthy                 

     This could be a huge challenge more this year than ever before. You heard about the various types of flu that is hitting college campuses and schools everywhere. Washing your hands and getting flu shots seems to be the theme heard over and over.  These sicknesses are highly contagious and are lasting 5-6 days. We need to be diligent about our hygiene. Think about the things you touch and wash your hands. See “Skin Infections” below. Following many of these can also help prevent you from getting sick.                

Getting Started                

     To get wrestling started and meet the wrestlers, I will be hosting “open gyms” starting in October. I will introduce weight training for “in season”, teach nutrition, bring in special clinicians for wrestling instruction, and review some routine practice drills. My goal is to have wrestlers familiar with weight training, practice drills, and review some techniques so that we can get right to it on the first official practice date November 20^th.                 

     To all wrestlers, you are the showpiece of the wrestling program. The way you conduct yourself on and off the mat speaks a lot about your character. You represent our schools “wrestling reputation”. I expect strong wrestling, strong character and strong academics. As you get to know me, you will find that I am not very tolerant for weakness in any of these areas. Always work to do your best, budget your time and do the right things…even when no one is looking. 

Getting Recruited to College                 

     The most important part of college recruitment is good academics, good wrestling and getting noticed by college coaches.  Wrestlers, who are strong academically and achieve PIAA state medals, wrestle in Fargo and on elite or club teams throughout their careers are going to get noticed.                

     Some wrestlers may not make it to the state tournament or qualify to participate on elite teams but may be strong academically and still valuable to a college wrestling program. They can still get noticed by college coaches. College programs have different needs and types of wrestlers the coaches may be looking for. During your junior year, put together a one page resume of accomplishments, both academic and athletic. Then send an e-mail to all the college coaches whose schools you want to consider, indicating your interest and attach your resume. Some people think a DVD is a good idea. It is probably a good idea to have one around in case a coach requests to see a film of you. However, it is unlikely that a coach has the time to actually sit down and watch a DVD. They can’t help notice a simple one page e-mail attachment with a color photo of you. See me about sending you a useful format for doing this.               

     Timing is also critical. Send this out early in your junior year. Prepare for a great year and hope it happens. July 1^st, going into your senior year, is when a college coach can start calling you. If it doesn’t happen during your junior year, then repeat the process for your senior year and prepare all year long even harder. Discuss your options with your coach. I want to see all my athletes go off to school and reach their potential. Final advice, no matter what, NEVER let up in school.   

DIETING                

     There is a lot of information on diets for athletes. I want to keep it simple. Your goal is to keep lean muscle and trim off fat. To do this, THINK PROTEIN (meat), GREEN VEGTABLES and LOTS OF WATER. In the morning eat egg whites (protein) and drink water after water; lunch eat greens and protein… salad, broccoli, fresh spinach, fresh protein can be cold turkey or chicken breast or other lean meats, (fresh means nothing out of a can, bag or processed deli meats); for dinner a protein shake or  again lean meat with greens. The greener vegetables are the better. There are some other good foods out there, but keep it simple. Remember always eat fresh protein, green vegetables, and drink lots of water…and NO sodas, pizza, Chinese, chips, etc. These can really throw off your ability to keep lean muscle while you go through the making weight process throughout the season. Drink lots of water until 24 hours before weigh-ins. Back off drinking until you weigh-in and have some drink ready to re-hydrate with as soon as possible after weigh-ins. We will discuss more about this in the practice room. 

Coaching Development Program                

     As I learn more about the wants and needs of the program, I will develop and institute a plan to meet those needs. Some youth parents and coaches asked for some direction with regard to skill development and youth wrestling. I am in the thinking/planning stage on the delivery of this. However, I do plan to get to practices at all levels, to teach, observe and work along side all the folks in these critically important positions. Everyone will know me. My thoughts are to bring along some high school and junior high wrestlers as well. We just have to be considerate of their physical well being and academic needs.  Education and training our coaches will focus on these two themes, (1) “Building a Solid Foundation,” and (2) “Kids Wrestle Because Their Friends Do.”  As I stated earlier, the goals will be centered on building a program with a solid foundation and keeping it healthy. Our priorities should be skill acquisition and participation. Separating older more experienced participants from younger less experienced participants, who might be trying out wrestling for the first time, will have different needs and need different challenges. As a rule of thumb, thirty 6^th graders moving on to the junior high and twenty 9^th graders moving on to high school would be a healthy feeder program from a participation stand point. Preparedness would depend on the level of skill acquisition. When a wrestling program achieves the 30, 20 formula and participants have a high level of skill acquisition that is demonstrated through their accomplishments, now you have a solid foundation and a healthy program that will make the noise everyone wants.                 

Furthermore, I am asking for positive “good stuff” from parents, fans and spectators. We all need to stay constructive and positive in all our thinking, language and actions. Mental strength and attitude is a huge developmental factor that goes a long way in tough matches and overall development. Wrestlers and coaches need to eat, drink and sleep wrestling. Anything that distracts from their focus damages the mental health and can crack the will of people to prepare to win. Put another way, everyone wants to win, but not as many have the “will or energy to prepare” so that they can be winners. A healthy program will happen a lot faster and easier with a massive and united effort on all fronts. In time, more wins will come as our “solid foundation” of athletes grows and matures through the ranks. Our enthusiasm for this toughest and greatest sport is a critical component to building a solid foundation and seeing our athletes reach their potential.                  

Skin Infections                                                                                                             Nov. 2009 

Skin infections are a serious problem. You must pay careful attention to your hygiene. We have to take extra precautions and be proactive at all times.  

1. Do not share towels or other personal items including clothes.  

2. Shower with soap 2 times after practice; let the soap on your body for at least a minute,     then rinse and repeat.  

3. Wash your hands often with soap. Showering is mandatory and expected after all     practices and competitions. If circumstances prevent you from showering at     competitions right away, be sure to wash your hands ASAP and shower ASAP.  

4. Plastic head gear should be wiped daily with Clorox bleach. Spray cloth head gear with    antibacterial kitchen counter spray. Do not share or wear someone else’s head gear     except in an unforeseen circumstance. (head gear breaks during competition) 

5. If you notice any skin marks apply Lotrimin and keep a close watch on them. React     immediately if something doesn’t look right by going to the doctor. Let coach know right     away. Call me if necessary.  

6. In the locker room, if you see something on someone else’s skin, tell them, tell coach. 

Mop mats 2-3 times a day 

The wrestling mats will be mopped daily before and after practice with anti bacterial mat cleaner. Youth wrestlers will mop mats before and after all practices as well.  

Shoe mats are being purchased for people entering and exiting the wrestling room. These mats have an antibacterial solution. Walk on the shoe mats before you walk on the mats. 

No street shoes should be worn in the wrestling room. Wrestling shoes only should be worn in the wrestling room and no wrestling shoes should be worn out of the wrestling room. 

Everyone has to be aware and take quick action.  

PARENTS 

1. Please provide wrestlers with their own antibacterial soap (Lever soap is recommended), and carrying dish.

2. Make sure your son is washing hands and showering at home regularly.

3. Provide a clean towel daily for showering. Wash bedding.

4. Be sure practice clothes are clean each day. Do not wear the same clothes until they are washed.

5. Perform routine skin checks to help detect any skin problems.