Pick-up your paperwork 2/1/08 from Ms. Minka in the Unit II Gym Periods 1,2,4, or 6 Thanks!
2/28/05
Attention all college bound students: Wilmington College is hosting Delaware College Night on Thursday, March 3rd from 7:00-9:00 p.m. Find out about Admissions Standards, costs and scholarship opportunities. Over 72 colleges/universities will have representatives. Flyers should be posted in your English classes or see your counselor for more details.
Practice will begin tomorrow at 2:30 p.m. (I hope)... in the Unit II Gym! See you then
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1/30/05 Try-outs being March 1st!!! You must pick-up your paperwork January 31, 2005 from Ms. Minka in the Unit II gym! Here we go!!! THE NEW RULES AND PROCEDURES ARE ON MY WEB PAGE AT www.e2t2c2.net/penn/minka/ There have been some changes and www.viewmyschedule.com has all of our matches posted.
Latest News: Christiana C. C. - Has recently changed their name back to Cavaliers!
Golf Workouts
While golf is often considered to be a relaxing sport, the repetitive swinging movement can cause injuries. This is particularly true of the lower back and hip areas - especially in golfers who do not participate in any other physical activity. Bally Total Fitness golf workouts can help improve flexibility and strengthen the golf swing while increasing lean muscle mass and protecting golfers from injury.
Testimonials
"Performing the Bally Total Fitness golf workout for 30 minutes three times a week, I reduced my body fat by 25 percent and added as much as 25-30 yards of driving distance to my golf game."
Cory LaRusso
PGA Golfer
5-10 minutes of moderate aerobic activity until you break a light sweat - walking, biking, and jogging are good examples.
(For best results, perform each movement slowly and without momentum)
Leg Extension 1 set of 8-12 repetitions
Leg Curl 1 set of 8-12 repetitions
Leg Press 1 set of 8-12 repetitions
Chest Fly 1 set of 8-12 repetitions
Chest Press 1 set of 8-12 repetitions
Pull Over 1 set of 8-12 repetitions
Seated Row 1 set of 8-12 repetitions
Lateral Raise 1 set of 8-12 repetitions
Seated Press 1 set of 8-12 repetitions
Abdominal Crunch 1 set of 8-12 repetitions
Lower Back Extensions 1 set of 8-12 repetitions
Rotary Torso Exercise 1 set of 8 repetitions on each side. For best results, lie on your back with legs bent in a crunch position. Move your legs side to side very slowly, touching the floor. This exercise will stretch and strengthen the lower back muscles and obliques.
Choose any activity that you enjoy which elevates your heart rate into the target zone for 20-60 minutes. Perform this activity 3-5 times per week. Running, biking, and brisk walking are good
examples.
- Always strength train after you play - working out before your game leaves your body pre-fatigued.
- Allow 48-72 hours of recovery time between workout sessions.
- Incorporate some basic stretches, particularly for the lower back. Do not bounce. Stretch after muscles are warm. Perform 3-5 repetitions for each movement and hold each stretch 10-30 seconds.
- Your fitness level will improve during the initial 4-6 weeks. After this improvement phase it is appropriate to perform additional sets.
- ACSM Guidelines recommend exercising at 60% to 90% of your max heart rate (220-Age)
- Bally Total Fitness recommends consulting with your doctor as well as a knowledgeable instructor before starting this workout or beginning any exercise program.
Christiana Country Club has a new assistant greenskeeper. Apparently some interesting changes have been made with the course. Lorne Shannon is playing in a tournament at Hartefeld Sunday 10/17 & Monday 10/18. He says he's been lonely playing by himself at the club, and hopes to see you all soon!
WP GOLF TEAM MMEMBERS - We will need to perform community service as a team. Brainstrom or if you hear of anything that needs to be done let me know. I would like to perform our community service proior to the beginning of the season. Also, keep your grades as high as possible now! The competition among teams ends at the end of the 3rd marking period. To win that competition we need outstanding grades the first three marking periods. I would hope we could maintain outstanding grades all four marking periods! WORK HARD AND DON'T FORGET TO PRACTICE, PRACTICE, PRACTICE! We're running out of nice weather - take advantage!!!! Check out the new link and if I update the rules of golf flash cards let me know if you would look at them!!!! :) 10/10/04
The Golf Academy is having a Ryder Cup Clinic on the next four Saturdays from 9:00 a.m. - 11:30a.m.! Clinic, greens fees, and range balls covered in price of the program! If you are interested contact Mr. Bourne! 9/04
The Ryder Cup is on Channel 10 this weekend. Also, If anyone would like to earn some volunteer hours during Open House let me know. I would like to have an exhibit table in Cafe I for the Golf Team! We have a sportsmanship sign, and can put out some interest flyers to recruit players for this spring. See me on Monday if you're interested!
The Ryder Cup is on channel 25 and should be on all weekend . . .I'm not sure what channels. Do you like our uniforms (USA)? I think we should get red and black long sleeve shirts like they're wearing today. Let me know what you think!!! Check out tomorrow's outfits too, and we'll make a decesion soon. I have the new Nike catalog if anyone wants to order anything!!! Have a great weekend - study hard!
Successful Practice Habits
Do not just practice the golf swing, practice golf shots
SHORT GAME
1. Floppy wedge
2. Bare lies
3. Fluffy lies
4. Buried lies
5. Awkward lies in sand and grass
6. Bunker shots – Fried egg, buried, uphill, downhill, side hillShort and long, under lip, one foot in and one foot out
7. Chip and run with all clubs in your bag
8. Chips and pitches from uphill, downhill, and side hill lies
PUTTING
1. Breaking Putts – uphill, downhill, and side hill
2. Straight putts – short starting with 1 footers to long lags
3. Use drills when putting – with tees and putting to fringe, putting with eyes closed
4. Putting from fringe or ball resting against the fringe
5. Practice controlling speed of putts by dying to hole or charging the hole
FULL SWING
1. From divot
2. Uphill, downhill, side hill lies
3. From fairway bunkers
4. Wind shots from each direction
5. Punch shots
6. Draw and fade the ball on purpose
7. High shots to get over objects
8. Up against a tree trunk – punch or left handed shot
Bring Greg your scorecards. He has volunteered to create an excel spreadsheet to track THE WP GOLF TEAMS' STATS! Many thanks to Greg!!
Community Service
WP Golfers: You can earn The Presidential Service Award being sponsored through William Penn’s National Honor Society. William Penn’s goal is to have 100-students complete 100- hours each of school and community service.
Gold Award ~ 250 or more hours
Silver Award ~ 175-249 hours
Bronze Award ~ 100-174 hours
Start by volunteering at your school, at your church, or within your community. Keep track of your hours and have your advisor sign the appropriate form.
See Ms. Minka for the forms!
8/27/04 - Welcome back to school! Please see the calendar for important dates in regard to athletics. Click view full calendar and the forward arrow button to see dates in September.
New G.P.A. requirements:
9th graders must maintain a 1.75 to participate in a sport. 10th - 12th graders must maintain a 2.0 G.P.A. to participate. Please see me if you have any questions.
8/2/04 - See Golf and Sportsmanship Links below!
7/27/04 How about PETE OAKLEY! Winning the Senior British Masters ~ Awesome!
See "Flash Cards" above and click on the link for information about the rules of golf!
Golf Team members - Keep me posted on what tournaments you're playing in so I can post them on the calendar!
7-22-04 Practice, Practice, Practice . . . something I'm not doing due to EDUC667-040
