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    SHAWNEE VOLLEYBALL



    Dear Volleyball Candidate,

    Hello, I am Mrs. Fanourgakis, the head coach for the Shawnee Girls Volleyball team.  Mrs. Lamorgese & Mrs. Lapinski are the assistant coaches.  We are very excited to be starting our 20th season. We have Varsity, Junior Varsity and Freshman Volleyball teams.  However, depending on the number of girls trying out, cuts may be necessary. Making the team in the past does not guarantee you a spot for this season. We have provided you with all the information you will need to start the season below.  Please review all the materials with your parents.  

    If you have any questions about volleyball or paperwork, you can email me at mfanourgakis@lrhsd.org   

    FOLLOW THE DIRECTIONS BELOW TO COMPLETE ALL REQUIRED FORMS 

    FOR VOLLEYBALL TRYOUTS 

    ***ALL PAPERWORK MUST BE TURNED IN BY Monday, JULY 17th***

    No one can try-out without all forms completed and approved

    ***Go to this website for all the paperwork required by the Shawnee Athletic Department

     to participate in a sport:    www.lrhsd.org/shawneequicklinks  

    PARENTS:  There are 4 forms that must be completed before your daughter can try-out for volleyball:

    1. Registration form in Genesis (before August 12th)

    2. Health Physical Form (turned in before July 17th)

    3. Health History Questionnaire (turned in before July 17th)

    4. Participation Fee (pay online after August 1st)

    ***Go to this website to get information about our program:   www.lrhsd.org/shawneevolleyball  

    ***Complete this Google form if you are interested in Girls Volleyball:  https://forms.gle/9A2XzLhz5H2feyfj9

    SUMMER PRACTICE:  Monday and Wednesday nights from 5:30 pm - 7:30 pm at Shawnee High School in the front gym.

    Dates:  JULY 3rd, 5th, 10th, 12th, 17th, 19th, 24th, 26th, 31st, AUGUST 2nd, 7th, & 9th

    Summer practices are not mandatory but they are a great way for the new players to learn the skills and get to know some of the players before try-outs. For returning players, it is a great way to freshen up your skills.

     

    MANDATORY Try-outs will be held at Shawnee for 3 days.  Monday, August 21st, Tuesday, August 22nd, & Wednesday, August 23rd.  

    • Freshman from  8:00 am – 10:00 am.

    • Upperclassmen from 10:00 am – 12:00 pm.  

    • Returning Seniors from 8:00 am - 12:00 pm. 

    If you make the team, practice will continue on August 24th from 8:00 am – 11:00 am for the rest of August, Monday through Saturday and September 1st & 2nd.   

    A season calendar will be given out after you make the team.

    Here is a list of what you will need for tryouts & practice:

    • All t-shirts must be solid white or navy blue for tryouts.  Spandex or shorts must be solid navy blue or black (once you make the team you will be purchasing a team t-shirt that will be worn every day to practice).

    • Sneakers – volleyball sneakers are best but not required (a court sneaker is much better than a running sneaker)

    • Knee pads

    • Water bottle

                      ***Please do not wear your sneakers outside, we don’t want sand on the court***

     

    PRACTICE

     

    Please keep our schedule in mind when making appointments or work. We will be practicing till 5:30 once school starts during September and 5:00 in October.  Please have a ride available at this time.  There are no late buses.  Schoolwork always comes first. If you must stay after school for a test or extra help, please get a pass from your teacher.

     

    PRE – SEASON CONDITIONING

     

    ***Don’t wait until the first day of practice and think you will start getting ready***

     

    Here are some suggestions you should do:

     

    DO THE FOLLOWING AT LEAST 3 – 4 TIMES A WEEK THROUGHOUT THE SUMMER:

     

    1. Jogging (20 to 40 minutes)

    2. Sprint 50 yards (5 – 10 sets)

    3. Crunches (5 sets of 20)

    4. Push-ups (3 – 5 sets of 10)

    5. Vertical jumps (5 sets of 10)

    6. Side shuffles (10 to each side 5 -10 times)

    7. Jump rope (5 minutes)

    8. Footwork drill (ladder, sprints, crisscross, bleacher)

    9. Cleans (5lb weight in each hand – arms extended overhead, shoulders, hip, squat, hip, shoulders, extended = one rep.  Start with 10 rep. and increase reps. & weights each week)

    10. Overhead extension = (10 lbs. 10 - 15 reps = 2 sets) increase reps. each week

    Thank you,

    Mrs. Fanourgakis