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2016 DUTCHMEN FOOTBALL SUMMER TRAINING SCHEDULE VARSITY AND JV:

STRENGTH AND CONDITIONING, 3 DAYS PER WEEK IN WEIGHT ROOM

Morning sessions: MON-WED-FRI - 9:15 – 10:45 A.M.

Evening sessions: MON AND WED 6:15 – 7:45 P.M. FRIDAYS 3:00 – 4:30 p.m.

SPEED DEVELOPMENT, 1 or 2 DAYS PER WEEK AT THE TRACK:

TUESDAYS AND/OR THURSDAYS – Starting July 5th: 8:35 – 9:10 A.M.


FRESHMAN AND MODIFIED:

TUESDAYS AND THURSDAYS
9:15 – 10:45 A.M. or 6:15 – 7:45 P.M.

• PLAYERS WILL LIFT FOR THE FIRST HOUR AND THEN HAVE RUNNING DEVELOPMENT TO FOLLOW
• WORKOUTS WILL BE GEARED TOWARD GRADE AND ABILITY LEVEL – FORM DICTATES WEIGHT!
• PLAYERS ARE ALLOWED TO LIFT A THIRD DAY AT THE COACHES’ DISCRETION, AND MAY ATTEND ON OTHER WEEKDAYS AS NEEDED

 

**ALL PLAYERS, NOTE THAT THE WEIGHT ROOM WILL BE CLOSED ON MONDAY, JULY 4TH **
DUTCHMEN FOOTBALL – DAILY TRAINING FORMAT
WE’LL TRAIN TOGETHER AS A TEAM. HERE’S THE FORMAT ALL PLAYERS FOLLOW:

1. ARRIVAL (@5 MINUTES PRIOR TO START) – IF THE PARKING LOT IS CLOSED, COME IN THE FRONT ENTRANCE THROUGH THE DOORS BY GUIDANCE. SIGN IN

2. WARMUP (@ 10 MINUTES)- AS INSTRUCTED ON BOARD

3. CORE LIFTS (@40 MINUTES) - FOCUS OF THE WORKOUT – CALCULATE PERCENTAGES BASED ON MAX LIFTS

4. AUXILIARY LIFTS (@20 MINUTES) – AS INSTRUCTED ON BOARD, COMPLETE AFTER CORE LIFTS

5. ABS, CONDITIONING AND COOL DOWN/MOBILITY (@20 MINUTES) – COACH LEADS
 


GETTING READY TO TRAIN – MAXIMIZE YOUR WORKOUT THROUGH THE FOLLOWING:

ATTIRE – PREPARE TO MOVE! Wear light clothing and athletic shorts; on your feet, wear cross-trainers or running shoes and flat-bottomed shoes. Taping, wraps and belts optional

FOCUS – PREPARE TO WORK! Just like with practice, leave distractions at the door and focus on your workout and your teammates. Training is not social hour. Avoid earbuds- lift together

HYDRATION – PREPARE TO SWEAT! Drink plenty of clear fluids (water, preferably, and avoid sugary drinks) each day. Sport drinks work best during or at the completion of a workout. Bring a drink with you.

NUTRITION – PREPARE TO BURN ENERGY! Eat 1-3 hours prior to coming – don’t eat immediately before coming. Healthy protein and carb based meal to follow training – CHOCOLATE MILK and SUPPLEMENTS (Muscle Milk, protein/weight gainers, etc.) are best AFTER the workout. Avoid ‘Energy’ drinks (Red Bull, etc.). These are just artificial stimulants.

REST – ALLOW FOR RECOVERY! We break down our muscles during workouts. Don’t train every day! Use the weekend and off-days to allow muscles to repair and grow. Value your sleep – give yourself ample time each night to rest and go to bed at a reasonable hour.

SUPPORT – BE THERE FOR EACH OTHER! BUILD STATIONS, ACTIVELY SPOT AND ENCOURAGE. EMAD TEAMS - NOTE YOUR TEAMMATES’ ATTENDANCE – SUPPORT WITH RIDES, TEAM BUILDERS, ETC. – LEAVE NO MAN BEHIND!




Take a look at the history books...Dutchmen Football 1955 to present. View the long proud history of Individual, Game and Overall Season records. click here


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Coaching Staff:
 

Varsity
Head Coach - Dan Penna
 Asst. - Bill Schewe
 Asst. - Garth Childs
 Asst. - John Winters
 Asst. - Matt Maes

 Junior Varsity
Head Coach - Gary Bohl


 
Freshmen
Head Coach - Jason Usher
Asst. - Kevin Parker
 Modified
Head Coach - Mike Cahill
Asst. - Bryan McLachlan
Asst. - Don Favro
Asst. - Reggie Sanders
Alumni Center
Where Are They Now? visit our Alumni Center


2015 Booster Club Officers
To Contact Officers  click here

President:
CJ & Krista Gallup
Vice-President:
Emilio Genzano
Secretary:
Joe Gunther
Treasurer:

Webmaster Dominic Paratore Contact Us [click here]
 

2015 Season In Review [click here]
2014 Season In Review [click here]
2013 Season In Review
click here to review 2013 season

2012 Season in Review [click here]

2011 Season In Review
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2010 Season In Review
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