Contact Info and Calendar

Varsity Roster

1. Andrew Bogdan
2. Matthew Bogdan
3. Michael Branigan
4. Chad Carley
5. Jonathan Crocker
6. Kyle Easterling
7. Chris Farmer
8. Devin Heuvelman
9. James Hofmeister
10. Mykal Kracik
11. Bradley Lysaght
12. Sean Millham
13. Zakary Monin
14. Michael Pajak
15. Victor Rivera
16. Charlie Vess
17. Franck Zeba

JV Roster

1. Travis Bice
2. Michael Brigham
3. Carl Braun
4. Jason Carley
5. Billy Clark
6. William Dehn
7. Eric Dennis
8. Kevin Dyson
9. Alexander Hurley
10. Michael Hurley
11. William Lawson
12. Sebastian Lothamer
13. Brandon Minucci
14. Peter Offenbacher
15. James Pollock
16. Austin Searles
17. Harrison Schaeffer
18. Mark Silva
19. Aaron Stewart
20. Jeremy Wallace

Travel Team Position Available

Under 19 St. Mary’s County Rec League Building

While we’d like to see all of our players play travel soccer to improve skills, we realize that some are not able to do it for many different reasons. A great way to stay in good fitness, maintain your skills, and have some fun is to join the St. Mary’s Youth Soccer Recreation League. They are trying to build it again and are hoping to have at least 40 players sign up. They need a few more and will be accepting applications past the March 8th deadline. For more information go to http://www.stmaryssoccer.org/rec/225334.html.

Training and Conditioning

Here’s an overview of our annual conditioning plan. This is a guide for the players to use to help them improve their performance during the season as well as their general condition and nutrition. If any of the returning players or their parents would like to discuss their off-season conditioning, please contact the coaches. It would be beneficial to do this as soon as possible; we welcome the opportunity to improve the team through individual development.

We realize that many of the players are involved in more than high school soccer but in order to maximize their chances of making the team, the athletes should consider playing with the ball indoor or outdoor for a couple of minutes (10) daily. Also consider:

1. If playing sports other then soccer....they should just do ball movement.
2. If playing soccer....skip the ball move and do weights.
3. If they are not playing sports....then, both should be accomplished.

Skill

Touch a Ball - Try to work with a tennis ball inside the house. This should be accomplished with shoes and without. Also use a size 5 ball for ball control. Here’s some ideas for individual drills:

Start with foot over the ball and roll it back and forth and also around. Alternate feet every minute. Perform the pull and push drill in a yard square space indoors. Pull "V" from foot to foot and figure eight.

Open Fields - The seniors should organize captain's practices / open fields, in which anyone is allowed to participate. The coaches will not be able to coach at these events.

Tryouts - During the month of August, depending on the turnout, there will be a week of tryouts, and a week of 2 practices per day until school is in session. Following this, practice will be after school hours

Season - Games will generally be held 2-3 times per week. Practices will be held on all weekdays without a game and on weekends as needed.

Playoffs - Each team is selected for at least one playoff game, but those that really want it will be playing until mid-November

Aerobic Fitness

A necessary base for soccer condition is a good aerobic training. Aerobic fitness determines the level at which you can take in and use oxygen to perform an activity. Aerobic training will increase the level at which this fatigue takes place, and will make your heart and lungs more efficient for exercise. You will be able to run further and faster before getting tired. There will be a pre-season six-week conditioning camp focusing on just aerobic conditioning. These will include approximately 30 minutes of running and the option to stay after for 20-30 minutes of “player’s choice” soccer.

Anaerobic Fitness

Anaerobic fitness determines the level at which you can work at a high intensity. This usually means short bursts of activity, where you will often be out of breath. This training should only take place once a player develops a high level of aerobic fitness. This is why it will not begin until the later part of the conditioning camp and on into the first few weeks of the season.

Speed

During the tryouts and continuing through the season, special speed workouts will be incorporated into the practice sessions. This will include but not be limited to "the sticks."

Weights

Some players may be growing very fast at this point in their lives, so building a lot of muscle may not make sense. However, they should still be in the gym toning and learning proper weightlifting techniques.

Build - For players who have physically matured, typically juniors and seniors, it is important to build and strengthen all areas of the body.

Maintain - Light workouts once a week are encouraged to keep the muscles resilient through the season.

Nutrition

Professional athletes pay very close attention to their nutrition. This is high school though and it would be a tremendous burden on most of our lives if we had to endure a certain diet throughout the year.

Performance- The most important aspect of the nutrition plan is the preparation of your body for the rigors of the season including practice sessions, matches and even accounting for the heat.

Gain - For some of the older athletes that would like to achieve more advanced strength building goals during the off-season, a different diet may be required. Most of you are blessed with high metabolisms and active lifestyles. This keeps your weight down and your muscles extremely toned, offering little chance to build more muscle mass and increase strength.

Contact the coaches if you have any questions: Coach Battleson cebattleson@hotmail.com Coach Vale soccercoach66@md.metrocast.net