PLAYING DIVISION I FIELD HOCKEY: NOBODY SAID IT WOULD BE EASY...

You hear former athletes say it all the time… “I wish I could go back and play”.

 You listen to them reminisce, listen to the memories they made with their teammates and hear about all the grueling workouts and years of training that they endured. And while it’s just all a little too nostalgic for you, you think…”what’re you crazy”?

I remember my first couple years of college at The University of Michigan like it was yesterday. I specifically remember alumni coming back to visit and listening to them talk about wanting to get back on the track, or go to early morning weight lifting and conditioning workouts. They missed the 4 hour off season indoor practices…and I would quietly think to myself, “Are these girls nuts?! I’d do anything to be finished!”

Isn’t that the way it always seems…you know that old cliché saying…you just don’t know what you have until it’s gone…

I want to help change that. Maybe you’ll find a little inspiration from my words, maybe you won’t. But if I can get at least one young female athlete to change her mindset just a tad sooner than I had, I’ll be happy.

Whether you’re currently in college or still enjoying middle school and high school hockey it doesn’t matter. I still had the same dream to play Division I Field Hockey from the time I could understand what exactly Division I meant, up until I officially signed my letter of intent. It was my dream to go to a wonderful school and to compete at the highest collegiate level, and with some hard work, dedication and the right support group I was able to make that dream a reality.

Sure Division I may not be something you want and that’s okay! I want girls to find what works best for them from an athletic and educational standpoint. Girls should not feel pressured to go on to play at any particular level – whatever they want they should go after. I just so happened to chase after Division I.

It was not easy by any means but I have always said, what’s life without a challenge?! And a challenge it was!

I remember the adjustments I had to make (just like every other college athlete). I was 9 hours away from my family, learning how to be on my own, take care of myself and become independent. I remember having to create even more of a balance between school and hockey – college classes were no joke and I needed to maintain a certain GPA to remain eligible.

 You truly had to find a way to make it all work - your studies, your training and competing, along with your social life…hey, after all, I did want to experience college for all that it was meant to offer!

Don’t get me wrong, I loved my school from the second I walked onto campus for the very first time my junior year of high school. However my first and second year there weren’t the easiest. In fact I found myself miserable with school and even more so with field hockey. I dreaded going to practice, seeing the coaches, and was always paranoid with what was coming next. Workouts gave me anxiety (as if I hadn’t been prepared enough from my Eastern High School Field Hockey coach). It all just seemed like I was in slow motion, in fact it seemed like I was just going through the motions, trying to get from one day to the next.

I knew I wanted more for myself and that I needed to change my way of thinking.

My sophomore year offseason is when things started to look up. We actually had a coaching change and our team really came together that offseason and I had felt bonds that I had never experienced before. In college I really understood what being a team meant – these girls became my closest support system – we were living the exact experiences, struggling and fighting for a common goal day in and day out – there was no other choice but to hold onto one another – we had all needed each other more than ever and the second I finally realized that I began to see a change in myself.

The second I realized what hard work meant I saw a change. The second I understood what it meant to give more of myself, for a cause that was bigger than myself was when I saw a change. It was like something had snapped within me. I no longer viewed weight lifting, conditioning workouts, practices, and games like they were all one big chore. An early morning conditioning workout soon became a motivator, “let’s do this, let’s get after it and kill it”. Weight lifting sessions became my all time favorite as I constantly would increase my weights and continue to get stronger and stronger. Field hockey games were more like, “Ok, who am I gonna lay out today?”

It was like a complete transformation. Working my tail off with my teammates was fun! Yes I said it, it was freakin’ fun! And my Junior year when my teammates and I captured the Big Ten Conference and Tournament Championship we felt unbreakable. It was like hard work had never felt so good and it was addicting, a natural high.

My senior year I went on to lead my team and was selected co-captain. We clenched another Big Ten Championship and made our way to the Elite 8. Although our journey ended there, I was so proud of my girls, the girls that I fought with day in and day out. It wasn’t training, it was fighting – fighting to keep the dream alive, to striving and never, ever, giving up for what we wanted to accomplish.

My big take away from my college experience – I wish I found the mindset sooner. My saving came from my teammates – those that picked me up, slapped me around, gave me that tough love and said, hey it’s time to start living because this is all about to pass you by!

Whenever I look back on those 4 years I get pumped up. And here I am – the former athlete now telling you, I’d give anything to go back and do it all over again and to compete. Not because I have regrets, but because when I finally understood what it all meant, I had truly felt like I was living the dream – my dream, and it couldn’t have been a more rewarding feeling.

I take all of those lessons and experiences with me every day – and I encourage you to do so as well. Those lessons will stick with you for the rest of your life and they’ll make you better for it.

So my advice for you, if you’re chasing the Division I dream, or any dream for that matter – Get over it now! It’s going to be hard, it’s going to hurt. You will struggle and you may fail one or two or even three times – but that’s the beauty of the journey…getting back up and growing and learning and living!

Go into your college experience with the mindset that you can’t be broken, that every day is an opportunity – an opportunity for anything – growth – hardship – dependability – leadership – hard work – commitment – learning – experience – pleasure – fun! Realize now how satisfying it will be to give yourself to a cause bigger than yourself. Basically what that means – it’s not all about you anymore, and instead it’s about each individual bringing their own piece to the puzzle. It’s a collection of hard work, fighting spirit, ride or die attitudes from each individual, and putting it all together to battle for that common goal.  So stop going through the motions and start fighting for your dreams. Live the legacy that so many before you have worked hard to build and always think of ways that you can leave it behind for others. Remember if it was easy they wouldn’t call it life! Change your mind, get right and just get EXPLOSIVE!!

 

~Jess Allen

TAKE YOUR GAME TO THE NEXT LEVEL

Hear from Xplosive Team Member Geena Lesiak on how to take YOUR game to the neXt level!

Take Your Game to the NeXt Level from Trae Tol on Vimeo.

THE PROPER WAY TO TRAIN YOUR CORE

Athletes everywhere are looking for an edge.  For me, as a doctor, I love being able to tell athletes about tools that get them the performance they want while reducing injuries.

One set of tools in particular is shown to reduce major knee injuries in female athletes while also improving vertical jump height by an average of 3 inches.  These same tools are associated with improving a pitcher’s performance (lower WHIP) while reducing elbow and shoulder injuries.  When I use these tools with field-sport athletes I see more powerful and accurate shots on goal and passes.

So what are these tools? They are core and balance training.  You need them because a stable core keeps the many joints in your spine stable so you don’t lose power as you run, jump, pass and shoot.  No, this isn’t about just making your abs more “ripped”. I’m talking about the core muscles that are deeper than your six-pack muscles and the small muscles deep in your hip that keep you stable.

Every coach will have their favorites, but these three exercises need to be part of your routine.  Do each for one set before you warm up and for two sets after your work out as your part of your cool down.

Belly breathing:

When we breathe a weak core can cause our backs to arch.  Belly-breathing can help you feel your deep core muscle working.

Step 1 – Lie on your back with your knees flexed.

Step 2 – Put a hand on your chest and another on your belly.

Step 3 – Breath in through your nose so that your belly expands, your chest doesn’t rise and your back stays in contact with the ground.

Step 4 – Breath out through your mouth while trying to bring your belly-button down toward your spine.

Step 5 – Take five breaths.

This isn’t how you usually breathe, but it helps you feel a muscle deep in your belly, the transversus abdominis, that expands and tightens your core.  If this muscle gets stronger, all the muscles that stabilize your spine work better. Stable spine = less energy lost in sports & fewer back injuries.

Bridges:

After belly breathing, bridges help get the deep hip and back muscles to fire correctly.  If these muscles are weak, then every time you take a step in running you lose momentum as your hips sag.  This means you’re slower and less powerful.  This also puts your back and knees at major risk.

Step 1 – Lie on your back with your knees flexed.

Step 2 – Activate your core with one deep breath out through your mouth.

Step 3 – Lift your bottom up off the table followed by your low back and mid back.

Step 4 – Hold this position without sagging for 5 seconds.

Step 5 – Return back to the ground slowly starting with the mid back, low back, then bottom.

Step 6 – Do five repetitions.

Anti-rotations:

A lot of people train their cores with moves like crunches and resisted rotation.  However, most have trouble remaining stable and balanced during simple movements.  In a game, having better balance will translate to more accurate passes and shots. Try this exercise with a partner.

Step 1 – Stand on one foot.

Step 2 – Have a friend take elastic bands or tubing and hold it on the same side as the leg you are standing on.

Step 3 – Hold the band out in-front of you with straight arms.

Step 4 – As they tug the band, maintain your balance and resist rotating your body.

Step 5 – Do ten repetitions on each leg.

Dr. Leon Scott is the owner of Sporti Pediatrics, Sports and Dance Medicine in a suburb of Nashville, TN.  He is a leader in youth athlete development and injury prevention.  He completed all of his sports medicine and pediatric training at Harvard, Saint Louis University and Washington University in St. Louis after attending college at the University of Virginia.  He has been the team doctor for groups from the Boston Ballet and various University programs in Boston and St. Louis.

GOALKEEPING TIPS

1. Footwork: Just because GKs don’t run up and down the field doesn’t mean we don’t have to be just as fit as the rest of the team! Working on quick, small footwork and explosiveness will take your skill—and your confidence—to the next level. Speedy ladder exercises and short sprints should be included in every practice or training session!
2. Vision: While a speedy forward is bringing the ball down the right side of the field, her teammates on the left side are quickly setting up to deceive your defenders and you behind your back. Make sure you’re aware of what’s going on in key places in the circle—the top of the circle, the stroke mark, and the far post—and use those communication skills to call out which players need to be marked ASAP!
3. Patience: It’s crucial to know when and how to engage with a player 1v1—especially when forwards are being trained to make GKs commit too soon only to pass to an open player while the GK is down and/or out of position. Down-numbers situations and 1v1s with your teammates at practice are great ways to hone your decision-making skills so you can choose when to hold your angle and when to challenge a forward—and do it with confidence!
4. Short-Term Memory: No matter the score of the game or how weak the last goal was, GKs need to know how to bounce back and get our heads back in the game before a defensive pity party or blame game snowballs into a several-goal deficit. Reset your mind and your determination after every goal, and if need be, call your defense together for a short huddle to regroup before play starts again. Few things are more detrimental to a potential comeback than a down-trodden defensive unit. 
5. Communication: as the quarterback of the defense, it’s crucial that GKs know how to effectively command their defense. Get together with your defense & discuss phrases and words you’ll use so they know exactly what you mean when you yell “Mine!” or “Off your left!” Here are some key calls that all GKs should use when directing their defense:
1. “Laura, you’ve got #18!”: The most simple but important calls to make in the circle is telling your defenders to mark specific players. Rather than alerting all your teammates that a player is open, choosing the one in the best position to mark the open player takes any guesswork or hesitation away from the group.
2. “Sophia, you’ve got ball!”: Calling players to go to the ball goes hand-in-hand with calling them to their marks. Forwards taking open shots under no pressure can be dangerous—both for the score of the game and the safety of the players in the circle. Make sure someone is pressuring the potential shooter before she winds up for a shot; once the shot is being taken, call “shot” or “mine” instead to avoid deflections and injuries.
3. “Shot” or “Mine”: Both of these terms mean the GK is set & ready for the incoming shot—it alerts the defense to stay on their mark, to box them out to avoid tippers, and, importantly, to stay out of the way of the shot to avoid getting hurt. Choose your buzz-word and make sure your defense knows what you mean when you call it!
4. “Off your left/right!”: In down-numbers situations, it is crucial that defenders know where open players are in relation to the ball and to their own positioning. Letting them know if an open player is “off their right shoulder” or “off their left shoulder” tells them if they should hold their current defensive position or shift one way or the other while their teammates recover to mark the open player. 
6. Confidence: It happens to all of us—we commit too soon to a 1v1 only to realize midway there’s an open player on the opposite post, or we call our defender to keep a player to the left, when keeping her to the right would have probably been the smarter choice. No matter the mistake, nothing’s worse than changing your mind midway. Once you decide to engage a player 1v1, do it with confidence and don’t turn back—getting stuck in “no man’s land” between your angle and the ball takes a GK completely out of the play. Once your defender is working hard forcing a forward to one side, calling her off or telling her to switch sides will only weaken her defensive positioning—and her confidence in you. A confident GK who owns her circle can be an intimidating force for the opposing offense! 
   

GUEST BLOGGER:  Briana Pereira 

Briana played 4 years at Georgetown University.  She finished her career with 421 saves and led the Big East in 2011 in saves.  In 2012 she was ranked 17th in the nation in saves per game.  In high school, Briana was a Goalkeeping star from Shawnee High School in Medford, NJ.  Briana was 2 time Goalie of the Year in South Jersey and a Regional All American.  Briana attended Holly Shores Field Hockey Academy (now Xplosive Sports Academy) and has coached at the camp! 

HOCKEY BAG ESSENTIALS

It's all about preparation!

 Showing up to practice, training, or camp without the essentials can not only be a bit embarrassing, but it might also stop you from participating and getting the training you're supposed to! After all, that's why your going isn't it..to train and get better?!

 Xplosive Sports Academy knows just how important it is for athletes to be well prepared…from nutrition, to stretching…to yes - even packing your practice or training bag. So to help you out, check out your field hockey bag essentials below. Make sure you're prepared so you can maximize your training or practice time to get XPLOSIVE!

 Practice bag:

Chances are you have practice right after school and if you forgot something you're most likely not going to have time to head home to pick it up. Here's a tip…pack your practice bag at night before you go to sleep. The mornings are always a rush and you just may forget to put your shorts or sports bra into your bag! Write a list of everything you need and tape it to your door - it'll make packing easy, just like it should be.

 

Here are some things that should be on your list - practice clothes (that includes your hockey socks!). Make sure the clothes you're packing are appropriate for the weather. Remember, there's nothing wrong with wearing layers towards the end of season - you can always take things off. It's better to keep your muscles nice and warm and loose. Oh, and if you're field hockey team has issued pinnies, be sure not to forget that!

Shin guards! Mouth guard! Your coach might make you sit out or run laps around the track if you don't have these two important pieces of gear! You don't want an unnecessary emergency trip to the dentist anyway!

Do you practice on turf or grass? Maybe both? Have your turfs and cleats ready to go and if you're school was like mine, you should have your sneakers packed too - you never know when your coach is going to pull a pre-practice conditioning session!

Your water bottle is a definite. If you like to mix it up and drink a flavored sports drink too, throw a propel or Gatorade in your bag. It's also not a bad idea to pack a granola bar, or my personal favorite - a Clif bar. Clif bars have about 10-12 grams of protein packed into each bar. If you need a boost or something light to eat before training, these are great to have in your bag.

 

We may be athletes but we are girls after all! We still like our hair lookin' good! Make sure you have enough hair ties, bobby pins and headbands packed - so your hair stays in place and you're still able to get work done and look fly!

Last thing….uh-h-h your HOCKEY STICK! What's practice without it?! Now, this next item doesn't have to be something that's packed in your bag but I'm gonna' throw this at you anyway while we're talking about your hockey stick. Ever heard of a shammy? These things are great and I wish I knew about them back when I was in high school. Shammies wrap over the grip of your hockey stick, they're soft and help prevent blisters from most of the tougher grips that your stick is made with. When I started playing with them it was like my hands were touching heaven! You can order a bunch online and they come in all different colors - usually about $5.00-$10.00.

Camp bag:

Your camp bag is most likely going to consist of the same things as your practice bag (that is if your not doing an over night camp) but you might want to throw a couple more things in there. Camp might tend to last longer to where it's an all day type deal. Make sure you have some healthy snacks that you can munch on if you need them throughout the day. It's important to keep your body fueled with energy…and hydrate, hydrate, hydrate!

Most camps will have their camp store where they'll sell a bunch of cool gear and apparel. If you see something you like, run it by Mom or Dad and see if they'll throw ya a few bucks! I remember my famous line…"But Mom, I really need it!"

Camp is fun! You're meeting new trainers, coaches and other specialists. You'll be making some great memories with your team or other players that you'll attend with or meet along the way. Throw your camera in your bag to snap some shots throughout camp. Xplosive Sports Academy loves to see you making memories and having fun while you're training hard and playing the sport you love…you should too!

 And last, but certainly not least….

You're not training right if you're not training with your XPLOSIVE wrist band! If you read the blog post about our bands you'll know why athletes train with our XPLOSIVE wrist band. It's your constant reminder of how important it is to form good habits, on and off the field - form good habits and train XPLOSIVE!!! There's just no other way!

 

Jess Allen

 

 

Jess Allen earned a full scholarship to University of Michigan where she was a three year starter. After a stellar career at Michigan she moved to Brussels Belgium and continued to play abroad for a division team there. She is very passionate about field hockey and we are proud to have her as part of the Xplosive Team! 

ADVICE FOR COACHES

Bobbie Schultz, 32 year Varsity Coach at Shawnee High School, Medford NJ gives coaches some pointers of things she learned along the way. 

These are things I learned over the years.  They did not come naturally.  I made many mistakes in the process…Hopefully, you, a young coach can benefit from my mistakes.

1.  Develop a written contract with all your “expectations written out.”   Include subjects such as “attendance, bus departure, attire, drug and alcohol use, work ethic, and consequences for failure to fulfill expectations. ”  Have the athlete and her parent sign it.  Keep it on file.  We all like to know what is expected of us.  We all desire boundaries.  This clearly establishes them. You will find your administrators will be much more likely to support you in a conflict when you use one.

2.  Set your player performance and team goals high.  You will get what you expect.  I remember commenting to a coach of a team in my conference who was having an exceptional year.  I said, “Your girls are doing so well I am sure you are proud.”  She responded.  “They will blow it…I know they will…” I was not surprised when they did blow it the next week.  Our faces, voices, bodies, all reflect our belief in our athletes.  If they can look at us and see fear in our eyes, what will they think, “She doesn’t think we can do this…I guess we can’t.”  On the other hand, when they see a smile and confidence in our eyes they know they have the potential to excel.  I recently met up with a young girl I coached in the early 80’s.  She said, “Ms. Schultz, I want to thank you.  You were the first person to get me to believe in myself and my own potential.”  Can a coach ask for a better mission?

3.  Be consistent.  Consequences for rule infractions must be the same for starters as non-starters.  No question. This is not flexible.  Non-starters will be watching you and starters might challenge you.  There is never to be anyone person on the team that is more important than anyone else.  Especially when coaching women.

4.  Have a daily skill circuit designed at practice that everyone participates in, non-starters as well as starters.  Give each athlete at least an hour each day with hands on stick ball time necessary to improve her skills.  

You will be questioned by parents and athletes at times as to why they or their daughter is not getting playing time.  If each athlete has an opportunity to work on her skill every day and you are observing this, you can with confidence, say, “There are other players who are stronger in the areas we need right now.”  On the other hand, if she hardly gets a chance to practice how can she ever improve? 

5.  Be the first person on the field and last person to leave the field or facility every day.  You are the person ultimately responsible to anything that happens. Things will happen over the season:  things will get lost, and broken.  Girls will arrive home later than expected.  Fights or arguments can break out.  You never want to say to your superior, “I wasn’t there when it happened.  I was already in the building.  I had already left for home.”  

6.  Never require silence in the first fifteen minutes of practice.  Some coaches require silence during warm up time.  They think this is good for the girls to transition from the school day to practice.  This is a mistake for girls.  A byproduct of estrogen is the need to bond and consensus build.  The girls need to talk to their friends and share experiences they had that day.  Give them that 15 minutes and you will find they will be more productive at practice.

7.  Watch the JV and the freshman teams play, they are your future.  Because there are not many field hockey officials, the JV game is sometimes played after the varsity game.  Meet with our varsity players for a few minutes after the game but then give your attention to the JV game.  You not watching is hurtful to the JV players as well as the JV players parents.  Remember, their goal is for you to see them as a vital part of the system.  You must watch and pay attention and watch the girls grow.  

8.  Do your coaching at practice not during the games.  Be aware of your sideline demeanor.  It is the side of you that everyone will see.  Wear it proudly.  I learned this through some very difficult lessons.  First of all, if  you talk and yell constantly, the girls will tune you out.  In order for them to stay focused on their play they must tune you out.  You will be a distraction.  On the other hand, if you only speak once in a while, they will hear you and listen.

I once saw a video of me coaching, in the mid 70’s.  I saw this “out of control woman,” pacing the side of the field, ranting and raving, arm gesturing, waving her hands, yelling constantly.”  I am so grateful that I saw it.  I was embarrassed.  The same week I went to an Ursinus/West Chester Field Hockey National Championship game. I had three Shawnee Alumni playing for Ursinus in that game so I was focusing on the Ursinus Coach.   I saw Adele Boyde, the coach of Ursinus, with her arms folded, quietly and gracefully watching her girls play.  I said to myself, “I want to look like that.”  For the most part, after that I did. 

9.  Make corrections in positive manner.  Never use sarcasms.  Think of how you would like to be addressed yourself by a teacher or superior.  If you are offensive or embarrassing you will get nothing.  You will only embarrass the athlete.  As a young coach in my early years, I had an athlete  turn to me during play and say, “You will get a lot more out of me if your were positive.”  I was so embarrassed and knew very quickly that she was right.  Thank you Karen for teaching me that very important lesson.  That was the end of sarcasm.  

10.  Remember at all times, your job is to teach young people to do the right thing.  You are teaching life skills.  Although the outcome of the game is very important to you, nothing means more than modeling good ethical behavior to your athletes.  I stayed quiet in my latter years of coaching.  I would say a prayer before each game asking that I not get so wrapped up in the outcome of the game and remember at all times that my goal was to guide young people and make good decisions to facilitate that during the game.  

Bobbie Schultz, 32 year Varsity Coach at Shawnee High School, Medford NJ,

compiling a 478- 65-74 record, including 16 league championships, 14 South Jersey Group IV sectional championships, and 10 state championships.) Thirty five year owner/administrator of Holly Shores Field Hockey Academy.

TOP 10 REASONS TO ATTEND XPLOSIVE SPORTS ACADEMY

10 - Great facilities. Xplosive provides an overload of field space, and a top notch indoor play arena to provide constant training and game play.

9 - Great FOOD! Everybody loves FOOD! And Xplosive provides plenty of healthy options like fresh fruits and vegetables. You can't beat TACO NIGHT!

8 - Time to Socialize! You will meet tons of new players from schools that you will play... to schools across the country! Holly Shores has trained players from NY, PA, and even as far as Texas! You will make friends that you will keep for a lifetime!

7 - Building your Field Hockey Network. You will get coached by coaches from all over, coaches who will give you a different perspective about the game and will be there to provide you with individualized instruction to make your team better.

6 - Expert Care. Camp is fully prepared for all the ups and downs. They provide On-the-Clock athletic training services, and comfortable, air conditioned living quarters. It's your home away from home.

5 - The GEAR! Xplosive represents the best sports brand for all your field hockey needs! Work hard and Trae Toliver will hook you up with the right Under Amour gear! Xplosive also provides vendors at the beginning and end of camp to get you fully prepared for your season!

4 - Team Bonding! Xplosive Sports Academy is a team camp and helps to bring all teams together. Teaching players to be respectful, hard working, and how to work together! As a team, you will be ahead of the competition when your season starts!

3 - Variety in game play! Xplosive's schedule provides all different type of game play situations. Like 3v3, Camper vs Staff, indoor play, quality skill instruction, team tournament, mixed team tournament, and even pool/swim training for goalies!

2 - Excellent curriculum! Xplosive provides expert curriculum instruction from some of the best field hockey players and coaches of today. Introducing a former USA Field Hockey Team Member to bring in expert skill, offense, defense and corner situations to the curriculum!

1 - AMAZING STAFF!! The number one reason you should attend Xplosive is because of the exceptional staff! All of the greatest coaches from the area that LOVE to come to camp! The Athletic trainers that provide excellent care! Our AWESOME Sports performance Trainers! Our administration and proctors that work so hard to make it the best experience of your life!!

You will not regret making the decision to attend Xplosive Sports Academy!

 

~ Jamie Toy, Head Coach Oakcrest High School, NJ 

Jamie has been attending camp for 13 years, as a camper and now a coach.