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| Wesley Wolverine freshman #25 P/ 1B Dori Loukopoulos (Chambersburg, PA). |
Saturday, December 16, 2017
Friday, December 15, 2017
SARDINES: A SUPERFOOD?
The disrespected sardine:
A SUPERFOOD for athletes?
Paragraphs below pulled from a much longer article headlined “Sardines: The Incredibly Powerful Superfood You've Probably Been Ignoring” that’s posted by Stack.com. Please CLICK HERE for the full story.
“According to the USDA, one can of Atlantic sardines canned in oil contains 191 calories, 11 grams of fat, 1.4 grams of saturated fat, 465mg of sodium, 365mg of potassium, 0 grams of carbohydrate and 23 grams of protein. It also contains 35% the recommended daily value (RDV) of calcium, 44% RDV of vitamin D, 136% RDV of vitamin B-12, 15% RDV of Iron, 10% RDV of vitamin B-6 and 9% RDV of magnesium.
“Anyway you slice it, that's a remarkable amount of nutrients in a single package…
“High-quality protein provides the amino acids muscles need to repair and rebuild, allowing you to recover from exercise and get stronger over time. The body can also use protein as a source of energy, and high-protein foods enhance fullness and prevent overeating. Sardines are a complete protein, meaning they contain all nine essential amino acids the human body cannot make on its own.
“Although 11 grams of fat is a significant amount, much of that (about 8.3 grams) is composed of either monounsaturated fats or polyunsaturated fats. Monounsaturated fats help reduce blood pressure and protect against heart disease. They can also help the body better absorb vitamins and more efficiently use protein. Polyunsaturated fats can reduce blood cholesterol levels and lower the risk of heart disease and strokes…
“Sardines are a powerhouse of B vitamins. According to the University of Maryland Medical Center, "all B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein. B-complex vitamins are needed for healthy skin, hair, eyes, and liver…
“In fact, sardines seem to be a sort of Swiss army knife for preventing common vitamin deficiencies. Aside from vitamin B-12, Americans are also frequently deficient in vitamin D, Iron, Calcium, and Magnesium. A serving of sardines contains 44%, 15%, 35% and 9% the RDV of each of these vitamins, respectively…
“Vitamin D is closely associated with bone health, but it also has been found to have a big impact on athletic performance… Iron is a key component of hemoglobin and it's critical for transporting oxygen-rich blood throughout the body. Like vitamin D, Iron also plays an important role in athletic performance…
“Calcium is crucial for building and maintaining strong bones and teeth and maintaining prove nerve and muscle function. Every organ in the body needs magnesium to operate properly… Magnesium also plays a crucial role in energy production, making it a critical mineral for athletes who want to perform their best…
“One of the few concerns regarding sardines is the sodium content. 465mg of sodium is a considerable amount, no doubt. But if you're worried about your sodium intake (the recommended daily level is 1,500mg), you can simply opt for sardines in water with no salt added. You'll still get the same basic nutritional profile, just with much less salt (about 100mg per tin).”
“According to the USDA, one can of Atlantic sardines canned in oil contains 191 calories, 11 grams of fat, 1.4 grams of saturated fat, 465mg of sodium, 365mg of potassium, 0 grams of carbohydrate and 23 grams of protein. It also contains 35% the recommended daily value (RDV) of calcium, 44% RDV of vitamin D, 136% RDV of vitamin B-12, 15% RDV of Iron, 10% RDV of vitamin B-6 and 9% RDV of magnesium.
“Anyway you slice it, that's a remarkable amount of nutrients in a single package…
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| Fresh fish and canned fish have roughly the same nutritional value. |
“Although 11 grams of fat is a significant amount, much of that (about 8.3 grams) is composed of either monounsaturated fats or polyunsaturated fats. Monounsaturated fats help reduce blood pressure and protect against heart disease. They can also help the body better absorb vitamins and more efficiently use protein. Polyunsaturated fats can reduce blood cholesterol levels and lower the risk of heart disease and strokes…
“Sardines are a powerhouse of B vitamins. According to the University of Maryland Medical Center, "all B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein. B-complex vitamins are needed for healthy skin, hair, eyes, and liver…
“In fact, sardines seem to be a sort of Swiss army knife for preventing common vitamin deficiencies. Aside from vitamin B-12, Americans are also frequently deficient in vitamin D, Iron, Calcium, and Magnesium. A serving of sardines contains 44%, 15%, 35% and 9% the RDV of each of these vitamins, respectively…
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| Wesley Wolverine sophomore #23 MI Brooke Retkowski (Baltimore, MD). |
“Vitamin D is closely associated with bone health, but it also has been found to have a big impact on athletic performance… Iron is a key component of hemoglobin and it's critical for transporting oxygen-rich blood throughout the body. Like vitamin D, Iron also plays an important role in athletic performance…
“Calcium is crucial for building and maintaining strong bones and teeth and maintaining prove nerve and muscle function. Every organ in the body needs magnesium to operate properly… Magnesium also plays a crucial role in energy production, making it a critical mineral for athletes who want to perform their best…
“One of the few concerns regarding sardines is the sodium content. 465mg of sodium is a considerable amount, no doubt. But if you're worried about your sodium intake (the recommended daily level is 1,500mg), you can simply opt for sardines in water with no salt added. You'll still get the same basic nutritional profile, just with much less salt (about 100mg per tin).”
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| From left, Wesley Wolverines senior #99 OF Lauren Hoffman (Bear, DE), junior #13 UT Ashley Royer (Lititz, PA), sophomore #23 MI Brooke Retkowski (Baltimore, MD). |
Thursday, December 14, 2017
Wednesday, December 13, 2017
RUNNING FOR SPEED, POWER
RUNNING FOR MORE
SPEED, MORE POWER
The paragraphs below are pulled from a much longer article titled “Is Running the Best Workout for Softball Players?” by Carly Schonberg (carly@fastpitchpower.com) posted at Gary Leland’s Fastpitch.TV @ www.Fastpitch.TV. Please CLICK HERE for the full story.
“Sustained slow to moderately paced running—which is what you get when you jog for miles— does not improve strength, stability, flexibility, speed, or power. Additionally, hitting the ground repeatedly with poor posture and leg alignment can lead to shin, knee, hip, and back pain...
“WHAT PHYSICAL CAPACITIES ACTUALLY CONTRIBUTE TO SPEED AND POWER? Your running speed, as well as your pitching, hitting, and throwing power, come from how hard you can push off the ground with your legs. WHEN YOU'RE SPRINTING AROUND THE BASES OR RUNNING DOWN A FLY BALL, your feet are pushing off the ground one at a time. WHEN YOU PITCH, you're pushing with one leg off the pitching rubber. WHEN YOU HIT, your swing is initiated by a quick push in your back leg. WHEN YOU THROW, you set your foot on your throwing side and push off of it to initiate the throwing motion.
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| Wesley Wolverine freshman #4 P/ UT Abbey Mayse (Cecilton, MD). |
“THE MORE FORCE YOU APPLY TO THE GROUND THROUGH YOUR LEGS AND FEET, THE FASTER AND FARTHER YOU'LL PROPEL YOURSELF. When you're sprinting, you want to use that energy to keep moving forward as powerfully as possible. When pitching and hitting, you want to collect all that force and then use a strong, stable front leg and core to redirect the energy into your bat or pitching arm.
“HOW DO YOU PUSH HARDER INTO THE GROUND? By making your legs stronger. Specifically, you need tremendous strength in your gluteal muscles and tremendous stability in your hips and core for each of softball's required skills/components that long-distance running does not address. So what's the most effective way to make your legs stronger? Exercises like squats, dead lifts, lunges, step-ups, and jumping activities are a good choice...
“ATHLETES CAN BEGIN DOING THESE EXERCISES USING JUST THEIR OWN BODY WEIGHT and gradually increase with weights as they become stronger, ALWAYS WITH SUPERVISION for proper form. If you must run, run on hills. In contrast to running with low resistance on flat ground, you will need to push hard and use your gluteal and abdominal muscles to stabilize your hips and core—strengths which, as I mentioned above, are necessary for softball skills.
“LONG DISTANCE RUNNING DOES HAVE ONE NOTABLE BENEFIT: cardiovascular endurance. Endurance is absolutely necessary for overall fitness, and running has long been the most popular choice for achieving this because it's easy and free.
“HOWEVER, RUNNING IS NOT THE ONLY WAY TO ACHIEVE CARDIOVASCULAR ENDURANCE. Performing the above-mentioned exercises in rapid circuits (never sacrificing form!) will provide you with a great cardio workout, one that can be even more challenging than running. It's also more efficient than running and weight training separately, because you're working on both strength and endurance at the same time, all the while constantly developing softball-specific physical abilities.”
D3 STUDENT-ATHLETE BENEFITS
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PASSIONS & DISCOVER YOUR POTENTIAL
The paragraphs posted below DETAIL SOME of the advantages of the Division III student-athlete experience. It is taken from a COMPREHENSIVE LIST assembled by Washington and Lee University about the benefits of DIII sports participation. CLICK HERE to visit their page titled “WHY CHOOSE DIVISION III?”
The college experience is a time of learning and growth – a chance to follow passions and develop potential. For student-athletes in Division III, all of this happens most importantly in the classroom and through earning an academic degree. The Division III experience provides for passionate participation in a competitive athletic environment, where student-athletes push themselves to excellence and build upon their academic success with new challenges and life skills. And student-athletes are encouraged to pursue the full spectrum of opportunities available during their time in college...
► PROPORTION: appropriate relation of academics with opportunities to pursue athletics & other passions.
► COMPREHENSIVE LEARNING: an opportunity for broad-based education and success.
► PASSION: playing for the love of the game, competition, fun, and self-improvement.
► RESPONSIBILITY: development of accountability through personal commitment and choices.
► SPORTSMANSHIP: fair and respectful conduct toward all participants and supporters.
► CITIZENSHIP: dedication to developing responsible leaders and citizens in our communities.
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| From top, left-to-right, Wesley Wolverines freshman #25 P/ 1B Dori Loukopoulos (Chambersburg, PA), freshman #17 P/ 1B Juli Neel (Haddon Township, NJ), freshman #9 OF/C Miranda Kinney (Bethlehem PA), junior #13 UT Ashley Royer (Lititz, PA), junior #8 OF Megan DiRubbio (Smyrna, DE), freshman #1 MI Bianca Newsom (Edison, NJ). |
Tuesday, December 12, 2017
WORDS OF WISDOM
Some tremendous
Words of Wisdom from Sue Enquist...
1. 100% effort and positive attitude. The game (like life) will take of you.
2. Be aware. It’s either positive or poison that comes out of your mouth.
3. Priorities. Family, school, sports. It’s that simple.
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| From top, Wesley Wolverines sophomore #23 MI Brooke Retkowski (Baltimore, MD) and senior #99 OF Lauren Hoffman (Bear, DE) |
5. Don’t look left or right. Be your OWN captain.
6. Sit in the first rows in school and life. Lead from the front.
7. Live the 33% rule. Hang with top third people, they are dream makers. Middle third: blow in the wind. Bottom third: suck the life out of you.
8. Good talent is flexible. You are more gifted than you think. Be resilient.
9. Have resolve/determined effort: the game, like life, will test you. Bring IT!
10. Daily inventory. Say 3 positive things about yourself every day in the mirror.
11. Live your social life in the black and white. When in doubt (gray area) don’t do it!
12. Pick the diamonds. You are a reflection of your friends. Pick good ones!
13. Like life, the game will test you. Love it unconditionally. On good days and bad.
14. Peace of Mind. Work hard Monday through Friday. Saturday is game day. We celebrate competition. Focus on the process!
15. Honor the Game. Hustle on hits and outs.
16. Keep your swagger. The game doesn’t know how old you are. Play like a senior.
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| From top, Wesley Wolverine freshman #17 P/ 1B Juli Neel (Haddon Township, NJ) and freshman #1 MI Bianca Newsom (Edison, NJ). |
18. Teammates. If you don’t love them, you MUST find ways to respect them.
19. Love the anticipation! Waiting for the game takes the longest amount of time. Enjoy the 5 days up to the 2-hour game.
20. Competitive greatness never looks at the score.
21. Give 100% of what you have. Sad, sick, or injured.
22. Anticipate the play on defense. Have plan a and b in your head always.
23. Stamina: Enjoy the struggle!
24. You learn nothing when you do all the talking.
25. Dress sharp, be smart & take care of your equipment.
26. The human element. Umpires aren’t perfect so get over it.
27. If you play on a team, you commit to being #2 in your own life. Team first
Provided by Arm Pro bands..www.armprobands.com
Monday, December 11, 2017
CONSISTENT WORK
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| From left, Wesley Wolverines senior #99 OF Lauren Hoffman (Bear, DE), freshman #5 UT Amanda Curry (Williamsport, MD), junior #8 OF Megan DiRubbio (Smyrna, DE). |
THE SHORT GAME
5 types of bunts + base running…
Short game: advance runner
without needing a single hit!
► Base Running
“Baserunners… need to be helped out by the 1st and 3rd base coaches.
“Being aggressive on the bases is always best. Every player should always run the bases like they aren’t going to stop until they reach home plate… only stop when the defense forces them to stop.
► Sacrifice Bunt
“… the batter basically giving herself up in order to move up a runner on base.
“For this bunt, the batter needs to square around as soon as the pitcher starts her pitching motion… It will give away the intention of the hitter but that’s not important.
► Squeeze Bunt
“… performed when there is a runner on third ( with less than two outs)... The runner will be leaving 3rd base and sprinting for home as soon the ball leaves the pitcher’s hand, so the batter has to make contact and make sure the ball isn’t popped-up…
► Right-Handed Slap Bunt
“… the slap bunt is an attempt to allow everyone to be safe on the play… when the defense reacts… the batter takes the bat back, places her hands in position to slap the ball… past the moving infielders.
► Push Bunt
“… the best place to push the ball is to the right of the pitcher toward where the second baseman plays. This is because a pitcher will have a hard time moving to her right to make the play (it’s tough to react that fast) and the second baseman would’ve vacated her spot in order to cover 1st base.
► Drag Bunt
“… also known as the “sneaky bunt”. This is because the hitter hides her intention to bunt until the last second and then she deadens the ball with a bunt and tries to beat the throw to first base.”
Short game: advance runner
without needing a single hit!
Quotes pulled from an article titled
by Becky at Softball Spot.
► Base Running
“Baserunners… need to be helped out by the 1st and 3rd base coaches.
“Being aggressive on the bases is always best. Every player should always run the bases like they aren’t going to stop until they reach home plate… only stop when the defense forces them to stop.
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| Wesley Wolverine freshman #17 P/ 1B Juli Neel (Haddon Township, NJ). |
“… the batter basically giving herself up in order to move up a runner on base.
“For this bunt, the batter needs to square around as soon as the pitcher starts her pitching motion… It will give away the intention of the hitter but that’s not important.
► Squeeze Bunt
“… performed when there is a runner on third ( with less than two outs)... The runner will be leaving 3rd base and sprinting for home as soon the ball leaves the pitcher’s hand, so the batter has to make contact and make sure the ball isn’t popped-up…
► Right-Handed Slap Bunt
“… the slap bunt is an attempt to allow everyone to be safe on the play… when the defense reacts… the batter takes the bat back, places her hands in position to slap the ball… past the moving infielders.
► Push Bunt
“… the best place to push the ball is to the right of the pitcher toward where the second baseman plays. This is because a pitcher will have a hard time moving to her right to make the play (it’s tough to react that fast) and the second baseman would’ve vacated her spot in order to cover 1st base.
► Drag Bunt
“… also known as the “sneaky bunt”. This is because the hitter hides her intention to bunt until the last second and then she deadens the ball with a bunt and tries to beat the throw to first base.”
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| Wesley Wolverine junior #8 OF Megan DiRubbio (Smyrna, DE). |
Sunday, December 10, 2017
Saturday, December 9, 2017
NFCA DAY THREE
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| From left, Wesley Assistant Coach Nina Marcano and Wesley Head Coach Juli Greep at this week’s 2017 NFCA National Convention. |
Photos from Wesley Wolverine Head Coach Juli Greep with Assistant Coach Nina Marcano at the 2017 NFCA National Convention, December 6-9, Las Vegas, Nevada.
“It was a great day of knowledge building,” said Wesley Head Coach Juli Greep after Friday’s impressive array of panel discussions at the NFCA National Convention.
Speakers on the day included coaches from Division I, II and III national champions (Oklahoma, Minnesota State, and Virginia Wesleyan) as well as National Pro Fastpitch (NPF) players, USSSA Pride’s INF Lauren Chamberlain, right field Kelly Kretchman, pitcher Jolene Henderson and USSSA Pride Head Coach Lonni Alameda.
Note: The Wesley Wolverines played the Division III national champions, Virginia Wesleyan, last March 18, 2017, at home on the DuPont Softball Field.
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| From left, Wesley Assistant Coach Nina Marcano, Wesley Head Coach Juli Greep, Misericordia Assistant Coach Katie Sebbane and Misericordia Head Coach Lindsay Frietag. |
Knight named to Hall of Fame
The convention reached back to touch our own Capital Athletic Conference (CAC) when it was announced that Salisbury Head Coach Margie Knight will be inducted into the NFCA Hall of Fame at next year’s Chicago convention! (See full story at the NFCA Facebook post in the graphic below.)
Wesley Head Coach Juli Greep and Assistant Coach Nina Marcano were sitting with the future Hall of Famer when the announcement was made at the evening’s NFCA Hall of Fame banquet. “What an amazing moment to be a part of,” said Coach Greep.
Note: The Wesley Wolverines will play Coach Knight’s Salisbury Sea Gulls in a doubleheader this coming April 7 at home on the DuPont Softball Field.
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| Future NFCA Hall of Famer, Salisbury Head Coach Margie Knight poses with Misericordia softball Assistant Coach Katie Sebbane who, as an undergraduate, played third base for four years at Salisbury for Coach Knight. |
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| CLICK HERE FOR THE FULL STORY |
Friday, December 8, 2017
NFCA DAY TWO
“Yesterday was day two of the convention. We spent time listening to Arizona Head Coach Mike Candrea, Oklahoma Assistant Head Coach Missy Lombardi and Florida Assistant Head Coach Jen Rocha in the opening sessions of the day. We then attended the mentoring session where veteran coaches allow other coaches to sit roundtable style with them to talk about hot topics or any other thing you’d like to. We had the opportunity to speak with Hofstra Head Coach Larissa Anderson and the legend (Hall of Famer) Sue Enquist...
“After the mentoring session, we went to the fireside chats and attending the pitching session. We talked extensively one on one with the whole Notre Dame staff as well as UCLA Head Coach Kelly Perez.
“What a great day of learning from the best in the business!!!”
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| Standing at upper left, Wesley Wolverine softball Assistant Coach Nina Marcano and Head Coach Juli Greep join other fastpitch coaches in an afternoon roundtable discussion. |
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| From left, Wesley Wolverine Head Coach Juli Greep catches up with All-American, National Champion, Hall of Famer Sue Enquist and Saint Martin University Assistant Coach Danielle L’Argent, both of whom spent time with Coach Greep talking softball at last year’s convention, as well. |
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Thursday, December 7, 2017
NFCA CONVENTION
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| Wesley Wolverine softball Head Coach Juli Greep and Assistant Coach Nina Marcano are attending the NFCA National Convention this week in Las Vegas, Nevada. |
Wesley fastpitch represented
at NFCA national convention
Wesley Wolverine softball Head Coach Juli Greep and Assistant Coach Nina Marcano are attending this year’s 2017 NFCA (National Fastpitch Coaches Association) National Convention, which kicked off on December 6 at Bally's, Las Vegas, Nevada.
The national gathering’s keynote speaker features two-time Olympic medalist Jessica Mendoza whose address is entitled "Breaking the Mold For The Future of Our Sport". As the convention unfolds over four days, there are additional daily speaking sessions from veteran coaches and national experts who offer their own unique insights, drills, and tips. Plus Coach Greep and Coach Marcano will be kept busy attending a crowded schedule of exhibitor presentations, mentoring seminars and roundtable discussions where they will make connections and build on established relationships.
More photos from the Wesley coaches at the convention are promised to follow this week.
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| Pictured above, clockwise from upper right, (1) Head Coach Juli Greep and Assistant Coach Nina Marcano outside the convention, (2) first-night keynote speaker Jessica Mendoza, (3) featured speaker Tennessee softball Head Coach Karen Weekly and (4) Bally’s Hotel & Casino, where the convention is being held. |
ABSOLUTES OF PITCHING
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| Wesley Wolverine freshman #4 P/ UT Abbey Mayse (Cecilton, MD). |
2 absolutes of
college pitching
Condensed from an article at Softball Excellence posted by Cindy Bristow titled “2 Absolutes Your College Pitcher Must Have”.
“There are 2 glaring qualities that all top pitchers have…
“1. TOUGHNESS/HUNGER – This doesn’t mean “she really wants it”. It means she’s suffered through the extra conditioning and grind to get herself into shape to physically last the season and to mentally endure the tough times. Because the season is long and hard, and there will be tough times! ...
“Hunger is internal and toughness is mental. Grueling physical conditioning is the only way to really develop the mental and internal drive to keep going, to do just one more, and to give all you have and then give more.
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| Wesley Wolverine freshman #17 P/ 1B Juli Neel (Haddon Township, NJ). |
“2. ACCURACY… We’ve lost sight of the importance of Accuracy by falling in love with the quantity of different pitches…
“We’ve gotten mesmerized with fancy and have completely lost sight of the fact that the purpose of a pitch, any pitch, is to weaken a hitter. Ultimately you want to get the hitter out, but some hitters are so good that having them hit a single versus a home run counts as weakening them.
“Hitting an exact spot within either the strike zone or within the batter’s swing zone is the difference between that batter hitting into the shift of your defense, and hitting into the gap.
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| Wesley Wolverine freshman #25 P/ 1B Dori Loukopoulos (Chambersburg, PA). |
“Movement pitches are supposed to simply add a layer of difficulty for the batter by making it harder for the batter to predict the ending spot. But instead, pitchers have started thinking movement, regardless of where the pitch ends up is what beats hitters. Nothing could be farther from the truth.
“Accuracy means you can hit the intended spot. Period. Not kind-of hit it, not close-enough to hitting it. You either hit it or you’ve missed it. Hit it, and you’ve got the edge over most hitters you’ll face. Miss your spot, even by a little, and you’re probably not finishing the inning let alone the game.”
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