Notes from Coach Perrance 8/15/2012
In order to have our players work at their maximal level there are certain things we ask them to do to be able to recover.
Rest is the most important. Sleep is when your body does it’s best healing. Young males from 16-23 years old need between 8 and 9 hours a night.
Hydration is critical and must be ongoing.
Be careful that you aren’t drinking just water or just Powerade/Gatorade. Cut it 50/50 so you make sure you replenish electrolytes. You can also cut fruit juice 50/50 with water to replace fluids that you lose.
It is critical that you eat right. As a player I always lost weight because I overdid my fluid intake and was not hungry. Replenish with a protein/carbohydrate drink right off the field. By the time they get to dinner they are able to eat. Make sure your diet is varied. You should salt your food a bit more during pre-season.
I advocate taking a multi-vitamin to eliminate any borderline deficiencies. Any over the counter multi is sufficient.
Players should spend 5 minutes in an ice tub of water (which is approximately 50 degrees) immersed up to mid chest. This really helps your legs wash out the byproducts of anaerobic work. It facilitates deep tissue vasodilation which ultimately lessens your soreness and speeds recovery.
If you do not have access to an ice tub you can soak in a bath tub of cold water. Ice it down if you have access to ice. You will be amazed at how it makes you feel.
Slightly elevate the foot of their bed to draw blood and fluid from their legs into their heart.
A muscle cramp is like an injury to the muscle. It is an uncontrolled consistent contraction that can result in damage similar to a pulled muscle. Gently massage a cramped muscle.
This is all related to helping you play at maximal efficiency. Once pre-season starts, 100% is a thing of the past. The closer you can play to your optimal level the better you will be and the more impact you will have on your team.
Hope this helps.
As I write this message I hope that it finds you and your entire family well, looking forward with anticipation to a great summer. We have just finished 15 days of Spring Football …. What a great time we all had coaches and players alike. We were able to audition / introduce many, many new candidates to Brea Football. In the next several days prior to graduation we will be following up with the new prospects to determine their intentions, discuss out evaluation of them and move forward. Spring was beneficial to our returning players as well. It is a “Changing of the Guard” if you will. Those seniors that were the core of the program for the past several years are gone and new leadership must rise and take on that responsibility. The coaching staff met several times over the 15 day period to evaluate and make adjustments. We had two opportunities to test ourselves versus outside competitors as we scheduled informal contests with Fullerton and Yorba Linda high schools. Both of those tests went very well and we gained valuable experience from both of them. Our guys really stepped up to the challenge and performed admirably. We know that the game is vastly different when the ‘pads’ come on but much was accomplished and strong foundations were built over the past month or so. Our challenge to the boys to prepare well was met with great enthusiasm.
Summer quickly approaches and let me take this opportunity to encourage you to help the boys get the necessary paperwork (physical packet) completed as well as Summer Camp payment ($165) turned in to me prior to our first day June 25th. As scheduled on the BOHS football website calendar, the Varsity/ JV will meet M-Th from 7:30am – 10:00am, with the incoming freshmen following from 10am – 12noon. I would also like to encourage all of you to get behind the Football Boosters and the fundraising campaigns scheduled for the summer months…. It’s a great time to be a Wildcat and we are very much looking forward to the coming season.
Go Wildcats !!!!
Head Football Coach
Brea Olinda High School
Spring Practice 2012
I hope this short informational correspondence finds you and your families well. We have been working very hard over the past several months of our off-season. That being said, we now find Spring Football now just days away. The young men that have been with us these past months have been training and developing their bodies and minds readying themselves for the challenges that lie ahead. We have seen good growth as a result of our weight room and speed/agility training. The training has been tough, but we try to impress upon the young men in our program that the game is tough as is life at times. Preparation is the key! I shared a quote with the boys I came across the other day that spoke directly to this point. Abraham Lincoln once said “Give me six hours to chop down a tree and I will spend the first five sharpening the axe”. What a powerful statement! And combine that with the thought of what actually transpires during those 5 hours…… the grinding, the sparks, the heat, the pressure….. THE ADVERSITY RIGHT? But what’s the result?, an efficient tool to complete the task at hand. Adversity will be a part of the next weeks and months, and quite frankly as we all really know, for the rest of our lives. But, adversity is not a bad thing…. It is a sharpener, an equipper, a valuable preparation device. Beginning Monday May 14 through June 5 we will be holding our spring preparation practices….. We will have 15 opportunities altogether. There will be no practice scheduled for Friday May 25(no school-furlough day) or Monday May 28 (Memorial Day). We will also have two opportunities to compete outside of our ranks as we will travel to Fullerton HS and Yorba Linda HS on Thursday May 24 and 31. The players will continue to weight train during 6th period each day with actual field work thereafter from 3:30pm-5:30pm. The only items necessary to participate are cleats, football shorts/shirt, and a willingness to PREPARE….. To sharpen the axe! We are very excited and enthused as a result of what has transpired these past months, and eagerly look forward to what will transpire in the weeks to come…… Great days are ahead, what an exciting time for Wildcat Football! A very dear friend once asked me “Coach, do you know what day it is? He then responded, it’s one day closer to August”. Indeed it is!
Head Football Coach