Patriot Pioneers Athletics
Patriot High School
Girls JV Lacrosse
Team News.
10.0 years ago @ 9:54AM
Varsity Girls Lacrosse Coach
Fredericksburg Academy
540-661-2446
fagirlslax@yahoo.com
10.0 years ago @ 9:54AM
Varsity Girls Lacrosse Coach
Fredericksburg Academy
540-661-2446
fagirlslax@yahoo.com
10.0 years ago @ 8:08AM
Wednesday 5/14/14:
Practice - Collect practice pinnies
Thursday 5/15/14:
Game against Battlefield @ 5:30
Collect uniforms and locks after the game
COME ROOT ON VARSITY AS THEY CONTINUE THROUGH THE PLAYOFFS
End of Season Banquet - June 9
10.0 years ago @ 7:24AM
Patriot will host this in-person training at 7:00pm in the auditorium on the following dates:
June 10, 2014, July 29, 2014, October 28, 2014, and February 3, 2015
Reminder that all rising 9th graders, new students, and student who have not attended an in-person PWCS High School training in the past must take the in-person training.
10.0 years ago @ 4:08AM
Monday
JV - NO PRACTICE. Rest up!
Varsity - Game vs. Stonewall: Meet at 5:00 - READY TO GO (uniforms will be available starting at 4:30)
Bus at 5:30, Game at 7
Tuesday Practice 2:30 - 4:15
Wednesday Practice 3-4:30
Thursday SENIOR NIGHT vs. Battlefield
JV - Dinner and Study hall at 2:00, Uniforms at 3:30, Meeting at 4:00, Walk to the field 4:15, Game at 5:30
Varsity - Uniforms at 4:30, Meeting at 5:00, Walk to the field 5:30, Game at 7:00
Friday 2:15 - 4:00 Practice
JV Bring all equipment to turn in (including locker clean out)
Saturday 8-9:30 Practice
10.0 years ago @ 5:08AM
Practice today will be in the main gym from 2:30 - 4:00.
10.0 years ago @ 3:57AM
Our JV game today has been canceled. We will not be practicing so enjoy your day off relax and rest up and be ready for Battlefield tomorrow!
10.0 years ago @ 5:48AM
Please take a minute to sign up for some home Varsity games to work concessions. You would work right after the JV game.
11.0 years ago @ 2:49AM
Grab Your Phone!
All Parents and Potential athletes, Grab your Phones and follow the steps below to sign up for your Patriot Lacrosse messages.
WHAT IS REMIND101 AND WHY IS IT SAFE?
Remind101 is a one-way text messaging and email system. With Remind101, all personal information remains completely confidential. Teachers will never see your phone number, nor will you ever see theirs.
Visit www.remind101.com to learn more.
- Or to receive messages via email, send
an email to
patriotla@mail.remind101.com. To
unsubscribe, reply with 'unsubscribe' in
the subject line.
New message
Recipients
Subject
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(You can leave the subject blank)
WHAT IS REMIND101 AND WHY IS IT SAFE?
Remind101 is a one-way text messaging and email system. With Remind101, all personal information remains
completely confidential. Teachers will never see your phone number, nor will you ever see theirs.
Visit www.remind101.com to learn more.Enter this number
- Text this message
10.0 years ago @ 7:45AM
Practice today 3/5 will be held outside on the Dr. Ed. Lot. Dress appropriately.
Tomorrow's scrimmage has been canceled. We will have practice on the stadium during our scheduled scrimmage time.
10.0 years ago @ 11:09AM
Today's practice has been canceled due to weather and travel concerns.
Varsity will play Osbourn at HOME on May 1st at 5:30. We will meet to have dinner and study hall at 2:30. Team meeting and uniforms at 3:30. Warm-up at 4:30.
10.0 years ago @ 1:17PM
Monday, 4-21
VARSITY practice 2:15 – 3:45 *All JV Players who missed practice over spring break should be at practice as well!
Dinner 4:00, 4:50 – Walk to the field, 5:00 Warm-up
6:00 Game vs. Freedom Woodbridge
Game Roster - Contact Coach ONeill ASAP if you will be unable to play
1 Christine Kim
2 Cate Ring
3 Katrina OCampo
?4 Tanner Ophof
5 Hailey Smith
6 Aly Wisbey
7 Maggie Hayes
8 Emily Johnson
9 Madison Wright
10 Kenzie Reynolds
11 Aubrie DiBenedetto
12 Jackie Allegro
13 Aimee Gartrell
14 Lexi Bolton
15 Katie Gregg
16 Julia Bain
17 Dani Ring
18 Rachel Thornton
19 Morgan Mugnolo
?21 Eileen Reiley
22 Lindsay Murack
23 Michelle Thomas
24 Kailey Plucinski
27 Sam LaBella
29 Hannah Lugent
Tuesday 4-22
2:45 – 4:45 Practice
Wednesday 4-23
2:15 Study Hall
3:30 Uniforms
4:00 Bus to Woodbridge
Thursday 4-24
3-5 Practice
Friday 4-25
Morning Practice
Saturday 4-26
8-10 Practice.
10.0 years ago @ 12:35PM
Spring Break
Friday, 3-11
5:30 – 6:30 Morning practice
Saturday, 3-12
8:00 – 10:00 Practice
Hiking Directly after practice – Bring appropriate clothing, footwear, backpack, water etc. as well as snacks and $ for food. Families welcome. We are going to hike Bull Run Mountain. Carpools wanted!
5:00 Camp out at O’Neills - Tents needed. Please carpool. We have VERY limited parking!
Monday, 3-14
8-9:45 Practice
10:15 – Trip to the zoo (families welcome!) We plan to take the metro in from Vienna. If families would like to meet at the zoo that is fine as well. We just need too know plans ahead of time.
Tuesday, 3-15
8-10:00 Practice
Wednesday, 3-16
8-10 Practice – Tye-dye (Bring a t-shirt etc.), Egg hunt, Laser tag?
Thursday, 3-17
8-10:00 Practice/Mini-Tournament
Make sure your team has your uniforms. Prizes for best dressed as well as best record etc.
Friday, 3-18
Work-out on your own-Work-out will be posted
4:00 GWU vs. GMU @ GWU
Saturday, 3-19
Work-out on your own - Work-out will be posted
Monday, 3-21
School!
VARSITY Practice 2:15 – 4
Both teams Meet at 4:30
4:50 – Walk to the field
5:00 Warm-up
6:00 Game vs. Freedom Woodbridge
Tuesday 4-22
2:45 – 4:45 Practice
Wednesday 4-23
2:15 Study Hall
3:30 Uniforms
4:00 Bus to Woodbridge
Thursday 4-24
3-5 Practice
Friday 4-25
Morning Practice
Saturday 4-26
5K
Practice.
10.0 years ago @ 7:16AM
The girls varsity lacrosse game scheduled for today at Freedom (Woodbridge) has been moved to Monday 4/21 at Patriot at 6:00.
10.0 years ago @ 4:01AM
4/7 - 4/12
Monday, 4/7
2:00 -
3:00 -
4:30 - Varsity Meet for uniforms and sensors
5:00 - Varsity bus to Freedom (Woodbridge)
7:00 - Varsity vs. Freedom (Woodbridge)
Tuesday, 4/8
2-2:40 Weight lifting
2:40 Get uniforms
2:55 Pictures - At the stadium
3:30 - 4:45 Practice
Wednesday, 4/9
2:00 – 2:30 Varsity Ind. Meetings
3:00 - 5:00 Varsity Practice
2:30 - 3:00 Study hall
3:00 - 3:30 - dinner
3:30-4:20 - Uniforms/meeting
4:20 - walk to field - gear on
4:30 - 5:30 - Warm - ups at field
5:30 - JV vs. OP
Thursday, 4/10
2:30 - 3:00 Study hall
3:00 - 3:30 - dinner
3:30-4:20 - Uniforms/meeting
4:20 - walk to field - gear on
4:30 - 5:30 - Warm - ups at field
5:30 - JV vs. Hylton
Varsity - 5:00 - Sensors and team meeting
5:30 - Walk to field and watch JV
7:00 - Game vs. Hylton
Friday, 4/11
4:00 - George Washington University Lacrosse Game?
Saturday, 4/12
8-10 Practice/ Laser Tag or other activity TBA
Other Information
Equipment Groups for this week
|
4/7. |
Cate |
Julia |
Dani |
Maddie |
Morgan |
Rachel |
We need Varsity players and parents to cover the concessions for the JV game on Wednesday. Please sign up ASAP!
10.0 years ago @ 3:43AM
Friday - morning practice is canceled. We will practice from 2:15 - 4:15 at the Stadium.
Saturday - no practice instead of that we have mulch delivery from 7:30 - 12:00ish. This is not an optional activity. This is our team community service and fundraiser.
Monday - No practice. Varsity game only!
Tuesday - pictures
Wednesday game
Thursday game
10.0 years ago @ 10:40AM
Monday, 3/31
5:30 - Watch JV (weather permitting)
7:00 - Varsity vs. Potomac
Tuesday, 4/1
2-2:30 Meeting
2:30 - 4:30 Practice
Wednesday, 4/2
2:00 – 2:30 Ind. Meetings (sign up with your coach)
3:00 - 5:00 Practice
Thursday, 4/3
5:00 - Varsity uniforms and sensors
5:30 - Watch JV (weather permitting)
7:00 - Varsity vs. Gar-Field
Friday, 4/4 5:30 - 6:30 Morning Practice
Saturday, 4/5
7:00 – 8:30 Practice T Clay
8:30 - Mulch Delivery: Bring extra clothes
Other Information
Equipment Groups for this week
|
3/31. |
Jackie |
Hailey Ralston |
Anna |
Lexi |
Kenzi |
Elleora |
Katie |
10.0 years ago @ 9:27AM
|
Directions: For each set, execute each exercise for 30 seconds, go to the next exercise and the next, no rest between exercises. 1 minute rest between Sets. Repeat all 3 sets 3 - 4 times through. If you have the ability, also do 3- minutes of cardio intervals (5 min warm-up, then alternate 30 second work rest intervals for 10 minutes. 5 minute moderate intensity, 30 seconds work rest for 10 more minutes, 5 minute cool down. Also add in wall ball if you have space. |
||
| Set 1 | Jump Squats | Start in a standing position with feet slightly wider than shoulder width. Slowly squat down to 90 degrees. Sit your butt back and keep your knees from going forward infront of your toes. Then explode up into a jump, as high as you can go. Focus on a soft landing. Keep knees in line with your toes on the landing (don’t let them collapse in). |
| Run in place | Fast feet, move as quickly as possible. | |
| Wide Push-ups | Start in push-up position. Hands just outside of the shoulders. Go down to 90 degrees on each. Make sure you keep your back flat. If you must drop to your knees to keep proper form throughout the 30 seconds, do it. | |
| Lateral single leg ski jumps | Start from standing position. Jump sideways and land on the outside(right) foot. Focus on a soft landing and do a mini squat. Explode to the left and land on the left leg. Repeat side to side for entire 30 seconds. Try to maximize your side to side distance with each jump. | |
| Plank Crunches | Start in plank position. Alternating sides, Bring your right knee in to touch your left elbow (back flat) and return to start. Bring left knee to right elbow. Repeat, alternating legs for 30 seconds. | |
| Run in place | Fast feet, move as quickly as possible. | |
| Jump lunges | Start with feet together. Step one foot forward into a front lunge. Make sure your back knee bends but does not touch the floor and the front knee does not go in front of your toe. Explode up from the lunge and switch to put the other foot in front on the landing. | |
| Pull-ups or Bent over rows | Do as many pull ups as possible. You can do negative pull ups if necessary (jup to get your chin over the bar and lower yourself down slowly.) If you do not have a pull-up bar, do bent over rows (be creative for weights) do 30 seconds for each side. | |
| Set 2 | Wall Sits | Keep your back against the wall, hands off your knees and knees at 90 degrees. |
| Run in place | Move feet as quickly as possible. | |
| Alternating staggered push-up | Push-up position - Place one hand in regular push-up position and one by your rib cage. Perform a push-up. While in the up position, switch hands, push-up and repeat. | |
| High Knees | Running high knees in one place, Get your knees all the way up to 90 degrees. | |
| Jumping jacks | Do jumping jacks with arms bent. If you have light weights, hold light weights in your hands (less than 8 lbs). | |
| Scissor switches | Lie on the floor. Both feet up in the air. Lower 1 leg as far as possible without touching the floor. After 5 seconds. Bring the top leg down and bottom leg up. Repeat | |
| Raised lunges | Place your back foot on an elevated surface. Execute the lunges with the same foot forward for 30 seconds, then switch for the next 30 seconds | |
| Raised Lunges | ||
| Set 3 | Dive bomber push-ups | Start in downward dog position with wide feet. Slowly lower your head toward your hands. Before it touches your hands, arch your back and push your body through, ending in upward dog position (as if you are trying to go under a fence/string without touching it). Repeat the exercise in reverse. |
| Lunge Squat Lunge | Step forward with the left leg for a lunge, step back, squat, Step forward with the right leg and lunge, Step back, squat. Repeat. | |
| Butt kickers | Get feet to your butt and move feet as quickly as possible. | |
| Calf raises | 10 slow and 15 fast with toes pointing in, repeat with toes pointing straight, and then with toes pointing out. Don't let heels touch between reps. Do on a step for extra range of motion. | |
| Stair switches | Start with one foot on the top of a stair, the other on the bottom. Switch feet back and forth as quickly as possible. | |
| Plank - Push-up switch | Start in push-up position. Switch hands into elbow plank position. Then switch back. Switch every 3-5 seconds. | |
| Step-ups0 | 25 reps per leg - Rigth foot up on a chair (something stable that wont slip or roll)Step up then down. Touch down foot as ligthly as possible. Repeat 25 reps with other leg. To increase intensity add hand weights and a bicep curl. | |
| Burpees | Jump up (tuck jump if you want to increase intensity). On landing, jump back into push-up posiiton. Do a push-up. Jump feet back in then jump up to repeat. | |
