Summer RHS Camps

03/06/2014

 

Our first camp will be June 9-12 and the second Shooting oriented camp on July 14th and 15th.  

Check out the form for the Summer camps available for Girls Basketball and other RHS sports!  CLICK the links for the form in PDF or DOC format.

 
 
Girls Basketball: When to eat vs Washington

START THURSDAY NIGHT!!!!

Get homework done as early as possible, so the team meal is more enjoyable.  Hydrate before bed and get to sleep as early as possible.  Athletes fighting colds need more sleep than healthy athletes who need 8 hours minimum.

http://www.dallasnews.com/lifestyles/health-and-fitness/health/20130902-the-secret-to-teen-athletes-success-might-be-their-sleep.ece?nclick_check=1

From the article “Sleep-deprived athletes are also more likely to make a risky decision that could lead to injury and also have diminished accuracy and hand-eye coordination that would have otherwise prevented injury”

Schedule
4:00pm – JV (Main Gym), Freshmen A (Aux)

5:30pm – Sophomore (Main Gym) Freshmen B (Aux)

7pm – Varsity (Main)

4:00pm

·         JV and Freshman A players should have eaten enough at their noon meal to have plenty of energy stores. (Friday’s lunch, Chili Fritos – very salty)

·         Varsity players should be eating their afternoon meal (3 hours before game time).

·         Sophomore and Freshmen B players should eat a snack between 3:30-4pm, something light and easy to digest.

5:30pm

·         JV players need a post-game snack during the Sophomore game.  Should be light –

o   Granola, nuts, small protein shake, half of protein bar, string cheese

o   Hydrate 10-20oz of water immediately after the game

·         Non-Freshmen B or non-Varsity players should eat to recover less than 30 minutes after the game.  Rehydrate.

·         Varsity players should cautiously eat so as to not upset their stomach

7:00pm

·         Freshmen and Sophomore players should eat to recover less than 30 minutes after the game.  Rehydrate.

·         Varsity players rehydrate during timeouts

8:30pm

·         Varsity players need to refuel and rehydrate less than 30 minutes after the competition concludes.  Protein shakes, meal replacements, or protein bars.

General Rule

 

·         Eat and snack around every 3-4 hours.  Do not eat anything more than a light snack if there is practice or competition in less than 2 hours.

 

Game Day Nutrition

01/26/2014

 
Girls Basketball: When to eat vs Watertown

Schedule
4:00pm – JV (Main Gym), Freshmen B (Aux)

5:30pm – Freshmen A (Main)

7pm – Varsity (Main)

4:00pm

·         JV and Freshman B players should have eaten enough at their noon meal to have plenty of energy stores. (Tuesday’s lunch, Fish Tacos – plan accordingly)

·         Varsity players should be eating their afternoon meal (3 hours before game time).

o   DO EAT: Turkey Sandwich, PBJ, Protein Bar, Meal Replacement Shake

o   DO NOT: Qdoba (too much sodium), Pasta (difficult to process carbs),  Caffeinated Drinks, Fried Foods (fats)

·         Freshmen A players should eat a snack between 3:30-4pm, something light and easy to digest.

5:30pm

·         JV players need a post-game snack during the Freshman A game.  Should be light –

o   Granola, nuts, small protein shake, half of protein bar, string cheese

o   Hydrate 10-20oz of water immediately after the game

·         Non-Freshmen A or non-Varsity players should eat to recover less than 30 minutes after the game.  Rehydrate.

·         Varsity players should cautiously eat so as to not upset their stomach

7:00pm

·         Freshmen players should eat to recover less than 30 minutes after the game.  Rehydrate.

·         Varsity players rehydrate during timeouts

8:30pm

·         Varsity players need to refuel and rehydrate less than 30 minutes after the competition concludes.  Protein shakes, meal replacements, or protein bars.

General Rules

·         Eat and snack around every 3-4 hours.  Do not eat anything more than a light snack if there is practice or competition in less than 2 hours.

·         Athletes need between 0.5-1 grams of protein per pound of body weight per day.  Female basketball players would probably be between 12-20 grams per meal.  A turkey sandwich and 8oz glass of milk is 20 grams of protein.

·         Athletes can see an 18% drop in strength when dehydrated.  Often dehydration symptoms are mistakenly perceived as hunger.  Stay hydrated!  Carry a water bottle and try to drink it all twice during the school day.

 

Reminder

01/06/2014

 
No practices today due to school cancelation. Varsity will watch film Tuesday from 3:30-4:15. Sub-Varsity will practice. Spread the word; thanks!
 
 
Click HERE for the tournament bracket. 
 
 
Click HERE for the press release on the Girls Basketball Classic.2013 Girls’ Pentagon Classic  (all games on Heritage Court)

10:30 a.m. – Wakonda-Irene vs. Avon
Noon – Moorhead (MN) vs. Sioux Falls O’Gorman
1:30 p.m. – West Lyon (IA) vs. Sisseton
3 p.m. – Foley (MN) vs. Warner
4:30 p.m. – Viborg - Hurley vs. Aberdeen Roncalli
6 p.m. – Worthington (MN) vs. Sioux Falls Lincoln
7:30 p.m. – South Sioux City (NE) vs. Sioux Falls Roosevelt
9 p.m. – Richfield (MN) vs. Sioux Falls Washington



 
 
I wanted to get this out ASAP; sorry for the delay. This is for the girls, managers, and coaches only! Click HERE for players. 
     FYI: The Crew Neck Fleece and Hoodie run VERY large!!! I have a sample of the crew neck and women's jacket to help with sizing.

The online webstore is for Parents/Fans. Click HERE for the link. 
 
 
We have been selected to play at a Scrimmage Jamboree at Harrisburg High School on Saturday, December. The SDHSAA has a couple requests regarding the Jamboree: 1. No videotaping whatsoever; by teams or parents. 2. Fans/Parents are allowed to attend, but please be reminded that it is a training session for referees.

SDHSAA BASKETBALL JAMBOREE SCHEDULE

December 7, 2013 - HARRISBURG HIGH SCHOOL

COURT 2 - GIRLS
9:45 a.m. – 10:15 a.m. - SF Roosevelt vs. Tea

11:05 a.m. - 11:35 a.m. - Harrisburg vs. SF Roosevelt


1.      Warm-up on adjacent court prior to game.
2.      No score kept except for team fouls.
3.      Running clock (approx. 25 minutes). Free throws are one shot
4.      No full time-outs, only 30 second.
5.      Officials: 3 person crews
6.      Uniforms – Bring both  colors (Light and Dark)

 

Scheels - 20% Off

11/17/2013

 
Former RHS dad, Bartt Nicholson, has arranged 20% off shoes for RHS players. Just tell the person you work with that you are with Roosevelt Girls Basketball; he has a list of girls that have shown interest in playing. 
 
 

The Sanford Pentagon is holding a basketball clinic for male and female athletes in the 8th – 12th grades.  The clinic will be held on Saturday, November 23rd as follows:

Girls Session:   9:00 AM – 11:00 AM
Boys Session:  12:00 PM – 2:00 PM

This clinic will focus on individual skill development led by Mark Adams:
·      Former assistant at Syracuse University under Hall of Famer Jim Boeheim 
·      Over twenty years coaching and training experience at the scholastic, collegiate and professional levels 
·      Spent sixteen years as a successful high school coach in North Carolina and Florida 
·      Earned a reputation for turning around high school programs and developing future college and professional players 
·      Worked and trained at the top camps including Adidas ABCD Camp and Nike Skills Academy 
·      Mark works with high school, college, AAU/travel basketball programs and also conducts NBA and NBA pre-draft workouts. 
·      Mark is currently the Lead Consultant at Hoops City U in Raleigh, North Carolina.  Adams provides the curriculum and oversees all basketball training at one of the nation’s premier training centers. 

Cost for each participant is $30.00.  Space is limited to the first 40 registered athletes.  Athletes can register online at: http://www.sanfordpentagon.com/basketball-clinics