John Hines, Head Football Coach
Strength and Conditioning Coordinator,
Pulaski County High School
511 E. University Drive
Somerset, KY 42503
606/679-1574, School
606/679-2131, Office
606/678-2881, Home
johnny.hines@pulaski.kyschools.us
CLASS SCHEDULE
Period 1 - Advanced PE
Period 2 - Advanced PE - Weight Training
Period 3 - Advanced PE - Weight Training
Period 4 - Advanced PE
Period 5 - Advanced PE - Weight Training
Period 6 - Advanced PE - Weight Training
Period 7 - Planning
IN-SEASON
3:30-6:00pm - Football Practice (Monday through Thursday)
3:30-Midnight - Varsity Football Game (Friday only)
6:00-8:00pm - JV Football Game (Monday only)
6:00-8:00pm - Freshman Football Game/Norther Middle School Game (Thursday only)
8:00-Noon - Staff Meeting (Saturday only)
Noon - 4:00pm - PC Youth Football Games (Saturday only)
OUT OF SEASON (Prior to Spring Practice)
Monday 3:30-5:00 - Off Season Football Team Workouts for 8th Graders, Freshmen
Tuesday 3:30-5:00 - Off Season Football Team Workouts for 8th Graders, Freshmen
Wednesday 3:30-5:00 - Office Hours
Thursday 3:30-5:00 - Off Season Football Team Workouts for 8th Graders, Freshmen
Friday 3:30-5:00 - Off Season Football Team Workouts for 8th Graders, Freshmen
OUT OF SEASON (After Spring Practice)
Monday - 3:30-4:15 - Speed Training for Football
Tuesday - 3:30-4:15 - Speed Training for Football
Wednesday - 3:30-5:00 - Office Hours
Thursday - 3:30-4:15 - Speed Training for Football
Friday - 3:30-4:15 - Speed Training for Football
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PHYSICAL FITNESS
speed, Strength, and Conditioning
Pulaski County High School Fall and Spring Semester
Johnny L. Hines/Teacher Strength & Conditioning
GOAL: To give each student a \r,Orking knowledge of strength training exercises (perforrred with free weight equiptment) that can be utilized for life-long fitness.
COURSE OBJECI'IVES:
*To improve overall l:x:dy strength of student *1'0 improve overall lx:dy flexibility of student *To improve coordination and agility of student
*1'0 pranote student self-esteem through self-improvement *To give students a \<wOrking knowledge and applicability of
strength training principles for lifeti.rre use.
EVALUATION:
*Daily Participation. (90%) *Keeping weekly progress logs (5%) *Portfolio writing prompts (4%) *Overall positive attitude (1%)
*Final Exam (20% of final semester grade)
..
COURSE DESIGN:
*Step One: Technique teaching of strength developnent exercises
including: (Core Exercises)
1.Parallel Squat & Box Squat
2.Dead Lift & Stiff Leg ~dlift
3.Power Clean & Power Snatch
4.Bench Press & Close Grip Bench Press
*Step Two: Technique teaching of injury reducing exercises
including: (AuxilIary Exercises)
leg press, leg extension, leg curl, incline bench press, squat press, upright rCMS, bent over rows, dips, step-ups, arm curls, standing shoulder press, rnili tary press, gcx:d rrornings, neck flexion, and abdaninal strengthers.
*Step Three: Technique teaching of drills to improve other
areas including:
*Agility (Dot Drill)
*Plyometric Strength (Box & Step HOps) *Flexability (Stretching Exercises)
In addition to physical activity, the student will also keep a daily progress log that measures improverrent fran the first day to the last day.
The student will learn the narres and locations of the rrajor muscle groups throughout the body. '!his knowledge will be used to design new exercises to improve targeted muscle groups.
* THIS IS A SEMESTER COURSE THAT CAN BE REPEATED *
- Monday - Agility Warm-Up, Power Clean and Front Squat
- Tuesday - Agility Warm-Up, Incline Bench Press and Squat Press
- Wednesday - Agilities, Sprint Technique, Plyometric Hops
- Thursday - Agility Warm-Up, Parallel Squat, and Stiff Leg Dead Lift
- Friday - Agility Warm-Up, Bench Press, and Power Snatch