Winter Baseball Camp Flyer

Great Band Workout for Arm Health

http://www.yougoprobaseball.com/band-training-exercises-pitchers-Jimmy-Hodgskin.html

Baseball Interest Meeting Reminder

Interest meeting tomorrow in the Old Gym at 3pm for students interested in trying out for Spring Baseball.  Contact Coach O'Saben if you will be unable to attend.

Falcon Sprint Series

Falcon’s Sprint Series

800M warm-up 

Dynamic Stretch

400M Final warm-up lap

30-60-90 Sprint series, 3 sequences

                Each series is to be completed in a group with each player pushing themselves as hard as they can during the sprint.  The time provided between sprints and series’ is to give each player an opportunity to rest and provide max effort on the next sprint.  This is speed training and not endurance so this part is essential.  Early on players are going to want to start early, but try to maintain the times between each sprint.  If they are really struggling to recover between the 90s, feel free to extend the time out as far as 45 seconds.  

1.       Series 1

a.       5, 90 yard sprints with 30 seconds of rest between – from a lead

b.      3, 60 yard sprints with 30 seconds of rest between – from a lead

c.       1, 30 yard sprint with 30 seconds of rest between – from prone

d.      5:00 of rest between series 1 and 2

2.       Series 2

a.       1, 90 yard sprint with 30 seconds of rest between  - from a lead

b.      5, 60 yard sprints with 30 seconds of rest between – from a lead

c.       3, 30 yard sprints with 30 seconds of rest between – from prone

d.      5:00 of rest between series 2 and 3

3.       Series  3

a.       3, 90 yard sprints with 30 seconds of rest between – from a lead

b.      1, 60 yard sprint with 30 seconds of rest between – from a lead

c.       5, 30 yard sprints with 30 seconds of rest between – from prone

5 Minutes of Core Ab work

Body WT Explosive Workout

For those asking or looking for an after school workout routine, below is a body wt workout you can do at the school.  Ask if you have questions.

Falcon’s Plyo Series

.5 Mile warm-up

Dynamic stretching

2 sets bleachers

Plyometrics:  2 sets through, 10 each exercise.  Break as required

               Squat Jumps

   Lateral Hops

               Frog Leaps

               Burpee

               Walking Lunge

               Plyo Push-up

               Scissor Jump

               Burpee Broad jump

               Reverse Walking Lunge

               2 man Wheel Barrel Push-ups               

 5 Minutes of Core Ab work

Fall Ball

Fall Ball registration and interest meeting Mon, July 27 6pm at the Field. FHS will be playing in the new VHSFBL. All players interested in playing in the Spring are encouraged to attend.

Sports Banquet

FHS JV Baseball will participate in the sports banquet Tues@FHS. Snacks 615, event 700.
Varsity will have a banquet following States#Letsgo

Regional Final/State Quarter Final

FHS Travels to Jefferson Forrest today to play for 4AN Regional Championship.#Letsgo!  Outcome will determine seeding in State final 4 next week! Another shout out to all the FHS fans who traveled to Fireman's Field last night. You guys made it a home game!

Junior and Senior Legion

Interested in playing legion baseball this summer?  Fill out the form from the attached link and send it to Coach Croson.  Next tryout date is June 7 @ Liberty 4-6.

www.legion.org/baseball/resources

Go to coaches section and print release form #2

E-mail to Coach Croson katncro@gmail.com 

Regional Semi

Come support FHS baseball in the Regional Semi's at Woodgrove@6 tomorrow.

Spring Sports Awards Night

SPRING SPORTS AWARDS NIGHT

TUESDAY-JUNE 9

6:15 REFRESHMENTS IN THE GYM LOBBY

7:00 CEREMONY IN GYM

FHS Hosts Regional Opener

FHS vs. EC Glass Mon @FHS 6pm. Players on the fied at 4.

Congrats to V/JV

Congrats to the FHS V/JV baseball teams. They combined to shut out in county rival, Liberty last night 9-0.  Nice work boys. Have a great time at Prom tonight and remember the "be smart" speach! It's a classic.

Varsity Spring Break Tourny Schedule Change

Saturday's games have been moved to Monday.  Same time and location. Monday's schedule will be played Tuesday and Wednesday will remain the same.  Game #1 is 1230 Potomac HS
3401 Panther Pride Dr, Dumfries, VA 22026-2184.  Players at field 1115.
See brackets below.

Friday Games/Spring Break

2-0 Varsity Falcons Home Vs. EV- 600
2-1 JV Falcons @ EV - 430

Saturday Varsity Spring Break Game #1 1230 @ Potomac HS
3401 Panther Pride Dr, Dumfries, VA 22026-2184

Varsity Home Opener

Varsity Home opener tomorrow Home Vs. King George. 6pm start. Boys on field at 4.

JV and Varsity Team Pictures Thursday:
Team and Individual: $20.00
Team only: $10.00
Checks payable to Johnston Photography

FHS Pics

Terea Arthur Photography will once again take pictures at many FHS Baseball games.  Below is the link to the 2015 folder. If you wanted to order pics from 2014 or the fall, time is limited as she is starting to clear out those folders.  Contact her ASAP if you had your eye on one and you just have not pulled the trigger. A percentage of all proceeds are donated to FHS Baseball.

http://www.teresaarthurphotography.com/f303264349

Great Thursday

Congrats to the FHS JV and Varsity Baseball programs for their 13-3 and 12-2 conference wins over Chancellor last night.  No school today=No practice. No practice tomorrow due to art fair. If you still need to get a sign, take advantage of the off day and get it done for Monday. Great work men!

Varsity Season opens, JV seeks redemption

Varsity bus leaves for Chancellor at 415. Locker room open at 330.
JV plays the FHS home opener at Athey Field 6pm. With no bus to break down and make them late for the game, expectations are high!

Chancellor Games Moved

Due to upcoming weather forecast, the Friday games vs. Chancellor have been moved to Thursday.  Varsity away 6pm.  JV home 6pm.

Muddy Tomorrow

We will be at the field tomorrow 3pm to start practice.  We will work on the cage, signs and general clean up.  Be prepared to get muddy because we will do some diving for balls/etc on the warm up field area. Our indoors time is 430-600, which will use some version of as well.

Reminder - Coachers/Parent/Player meeting Wed 7pm.  $60 activity fee due then.
                   Sign renewals due ASAP

Practice Tomorrow

We will practice tomorrow from 10-12. If weekend activites are canceled, we will also cancel practice. Absences for SAT and PSAT will be excused. Just let me know.

FHS Baseball Spirit Gear Order Form

Player Spirit Pack

Arm Health

Day's like today seperate the good from the great. Check out the attached video and invest some time in yourself and your arm health.

http://www.yougoprobaseball.com/band-training-exercises-pitchers-Jimmy-Hodgskin.html

There are also tons of great workouts and drills on this site.

2015 Spirit Gear Now Available

Check out our 2015 swag! Order forms are available on-line.

Parent/Coach Meeting Postponed

Parent/Coach meeting moved to next Wed, 3/11 @ 700
Practice
3/4 - 515 - 730
3/5 - 300 - 500
3/6 - 400 - 600
3/7 - TBD

Today's Workout

No School=No Practice, but it is not a day off.  Band/Dumbell shoulder work, core and leg work needs to be done today. If you don't have access to wts, here is a sample:

Band or Dumbell Rotator work-3 sets

10-15 min cardio

Squats - 25
Plank - 30 sec
Lunges - 20
Scissor Kicks - 20
Pushups - 20
Single Leg Squat - 10 ea
Russian Twists - 20
Burpees - 10
Side Plank - 30 sec ea

Repeat for a total of 5 sets

Schedule This Week

Mon - 300-500
Tues - 400-600
Wed - TBD - Parent Meeting 700 New gym
Thur - TBD
Fri - TBD
Sat - JV @ Spotsy 100
         V Home Spotsy 100

Congrats 2015 Falcons!

Join me in congratulating the 2015 FHS Baseball team on a great week of tryouts in adverse conditions. Who knows, we may actually get outside next week!

Sping parent/coaches meeting is Wed March 4th at 7:00.  Please bring a check made out to FHS to pay the spring activity fee at that time.

Sign Contracts are due in 2 weeks.  See me on Monday if you need assistance finding a current sponser.  Spirit gear forms should be out and available early next week.

The 2015 Varsity and JV schedules are on-line.  Follow the link at the left of the site to check them out.  Our first scrimmage is schedule for March 7, but is not on the schedule.

Baseball Starts Monday

The 2015 Spring Baseball season will begin on Monday with tryouts in the Old Gym 3-5. Players can see Coach Glascock in the AM to store their bags. Wear baseball pants, but bring shorts for physical assesment after baseball portion of tryouts. As a reminder you must have your physcial to tryout. See you Monday!
Coach O'Saben

Reminder

Hitting camp today 11-1.
Monday - Conditioning 330-430
Tuesday - Interest Meeting 300
                 Conditioining 330-430

This Week

Now that the storm is past . . . .I have to cancel conditioning tomorrow, but got throw some wieghts around if you get a chance.

Sunday hitting camp 11-1.

Remember tryouts are less than a month away and everyone needs a physical to tryout.  Forms are on the door of the Athletic trainers room.

Spring Prep is Now

Reminder - Cond tom 330-430 in wt rm. Success starts now!

No Cond Tom

Anticipating winter sports needing the wt rm due to the severe temp I am cancelling cond for tom.

Falcon Hitting Camp

Falcon Hitting Camp opens on Sunday, 11-1 at FHS Old Gym.

Breaks Over

Conditioning tom 330-430@wt rm. I will also be providing info regarding hitting camp starting this weekend. Time for the real work to begin!