Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
Garnet Valley Women’s Soccer Conditioning
Program: 2014
Hard Work, Family, Dedication
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
GVWS Program Philosophy
At Garnet Valley, women’s soccer is dedicated to establishing an atmosphere of family,
hard work, respect, and dedication. We strive to create strong leaders that are dedicated
to the community, mentor younger athletes, and grow as individuals. Our student athletes
work hard to control what we can control: our attitude and our effort. Our student
athletes graduate as persons of integrity, passion, and possess the communication skills to
succeed far beyond the fields of play.
GVWS Coaching Philosophy
At Garnet Valley, the women’s soccer coaching staff provides a positive example for all
student athletes and show a commitment to the strengthening of character, model the
ideals of the Garnet Valley Community, and dedication to the mentoring of all the players
of GVWS. Our coaching staff provides a family atmosphere where we value hard work
and dedication.
GVWS Teammate’s Philosophy
At Garnet Valley, women’s soccer holds to a philosophy of building family. Our
teammates provide positive feedback to their teammates, fully prepare for all practices
and games for their teammates, take responsibility for their actions and how they can
impact their teammates. Teammates of GVWS provide positive communication to all
players on and off the field. A GVWS teammate understands that they are held to highest
standard in their decisions on and off the field. Each teammate represents Garnet Valley
and each of their teammates at all times.
“I AM A MEMBER OF THE TEAM…..”
-GVWS Seniors, Class of 2012
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
GVHS Women's Soccer Vision
GVHS Women's Soccer strives to create a highly competitive and effective organization
based on positive team culture, peer learning, dedication, leadership, and respect.
GVHS Women's Soccer Goals
1. Improve the character, responsibility, communication skills, and knowledge of our
student athletes.
2. Improve teamwork and cooperative learning skills in a positive environment.
3. Enhance the leadership qualities of the student athletes.
4. Instill each of these qualities to stretch beyond the playing field.
5. Form a relationship among players, parents, coaches, and the fellow soccer programs
of the community and middle school.
“A person cannot make a team, but a
team can make a person.”
-Carolyn Schwartz, Class of 2012, Captain
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
This is OUR off-season, but I control my
attitude and effort.
Your name: _________________________
YourQuote:_____________________________________
______________________________________________
______________________________________________
______________________________________________
______________________________________________
______________________________________________
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
EXPECTATIONS
1. The coaches understand that there is participation in winter and spring sports.
These programs are in no way meant to hinder or discourage you from
participating. The programs are meant to encourage team unity and renew our
commitment to excellence.
2. A supervised weight room session will be held on designated days from 2:454:15in the high school weight room. It is strongly encouraged that you take
advantage of the supervised sessions. (There will be fitness tests during camp)
3. The conditioning program is a suggestion and should be done at your
convenience. (Timed mile and ¼ mile on the first day of camp) Your fitness is
your responsibility.
4. Mini-Camps are light ball skill workouts that will be held on the designated days
at the high school from 6-8. Although these are voluntary workouts, we have
scheduled them to give all athletes an opportunity to participate!
5. Groups will be designated and a Groups sheet is attached. Please work together,
chemistry starts NOW!!!
6. All programs and activities are voluntary.
“We’ve always been at tight knit family.
We say family at the beginning of games,
we mean it. That’s what we really are.”
-Megan
Tracewell, Class of 2013, Captain
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
Dynamic Warm-up
1. Light Sideline to Sideline Jog
2. Heel to Rear-10 yds, Jog 10 yds (repeat)
3. High Knees-10 yds, Jog 10 yds (repeat)
4. Shin Grabs-10 yds, Jog 10 yds (repeat)
5. Spiderman Lunges-10 yds, Jog 10 yds (repeat)
6. High Kicks-10 yds, Jog 10 yds (repeat)
7. Twisting Lunge-10 yds, Jog 10 yds (repeat)
8. Spider Man Lunge- 10 yds, Jog 10 yds (repeat)
9. Over the Fence/Under the Fence- 10 yds, Jog 10 yds (repeat)
10. Stretch where you see fit
“Other things may change us, but we begin and end
with FAMILY.”
-GVWS Seniors, Class of 2013
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
CONDITIONING
I have created a schedule for running during off-season training. Varsity candidates
should be able to run a timed mile in 7:30 as well as a timed ¼ mile in 1:30. If you
expect to compete for a Varsity Position, it is strongly encouraged that you implement the
program below and complete the timed runs. During your off time rotate through the 6
workouts, in order, on your running days. We will be conducting speed and agility during
winter sessions.
Workout 1: Cooper Test #1
A. Suggested Warm-Up
B. Cooper Run. The Cooper run is a straight 12-minute run done on a track. Your goal is
to complete 6 laps within 12 minutes. If you complete 6 in 12-minutes, continue until the
12 minutes has elapsed (2 minutes per lap or an 8-minute mile)
C. Crunches 4 sets of 25 increase each workout
D. Push Ups: 4 sets of 10 increase each workout
E. 150 juggles: 50 feet only, 50 thighs and 50 head only. Does not have to be done
consecutively. Increase with each workout
F. Cool down and stretch
Workout 2: Two-mile run #1
A. Suggested Warm-up.
B. 2 mile-run. Your run goal is 16 minutes or faster
C. Crunches: 4 sets of 25  increase each workout
D. Pushups: 4 sets of 25  increase each workout
E. Cool down and stretch
Workout 3: One-Mile Run
A. Suggested Warm-up.
B. 1 mile run. This run is to be timed. It is suggested that you run 4 laps at the track.
(7:00 is our target)
C. Speed Drills: All speed drills should be completed at full speed and focus on form and
sharp cuts. 4 reps for each drill: Rep 1- slow perfect from, Rep 2- medium pace, perfect
form, Reps 3 and 4 top speed/top form. Diagrams attached
1. T-Drill
2. Funnel Drill
3. X-Factor Drill
D. Wall Ball Workout #1-3
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
Workout 4: 30 minute run
A. Suggested Warm-up
B. 30 minute run. Hit the track, treadmill or the road for 30 minutes. Try to increase your
distance each time out.
C. Crunches 4 sets of 25 increase each workout
D. Push Ups: 4 sets of 10 increase each workout
E. Wall Ball Workout attached
F. Cool down and stretch
Workout 5: 120's
A. Suggested Warm-Up
B. 120's
1. Run hard from one end of the soccer field to the other (can use length of track)
2. Work to jog back in 45 seconds
3. Rest for an additional 60 seconds
4. Repeat 3 times. (Work to improve your time each workout)
C. Speed Drills
1. See above for details.
D. Wall Ball Workout: #5-7
Workout 6: Preki's Workout
A. Suggested Warm-Up
B. Preki's Workout. It is best to do this on a lined field, or track.
1. Run full speed for 30 yards and then jog back. Repeat three times
2. Run full speed for 30 yards and then walk back taking long strides Repeat three times
3. Rest for one minute
4. Run full speed for 40 yards and then jog back. Repeat four times
5. Run full speed for 40 yards and then walk back taking long strides Repeat four times
6. Rest for two-minutes.
7. Run full speed for 400 yards (full lap around track)
8. Rest three minutes.
9. Repeat whole workout three times.
C. Wall Ball Workout: Choose any 3
D. Cool down and stretch.
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
EASY SPEED DRILLS
Drill #1: T-Drill
T-Drill: Set the cones up to look like a T. The athlete starts at the bottom of the T (cone
#1). Sprint forward 10 yards to cone #2. At the cone side shuffle left 5 yards to cone #3.
Plant at cone #3 and side shuffle 10 yards to cone #4. Plant again at cone #4 and side
shuffle 5 yards back to cone #2. Cut at cone #2 and sprint back to the beginning to cone
#1.
Drill #2: Funnel Drill
Funnel Drill: Need 6 cones. The first 2 cones are next to each other 2 yards apart. Place
the cones 3 and 4, 3 yards away from the first 2 and separate them 4 yards apart. Cones 5
and 6 are going to be 3 yards away from cones 3 and 4, and they will be separated 6 yards
apart. The cones should form a shape of a funnel.
To start this drill, you should stand in an athletic position in front of cone #1. On a
command of a coach or training partner, laterally shuffle to cone #2. Touch the top of
cone 2 then sprint diagonally to cone #3, touch, then shuffle to cone #4. Touch cone #4
then sprint diagonally to cone #5, touch and laterally shuffle to cone #6. Touch cone #6
then sprint forward 5 yards to the finish line.
Drill # 3: X-Factor
X-Factor Drill: Set the cones up in a square pattern with each cone 10 yards apart. The
athlete starts at cone #1 and sprints 10 yards to cone #2. At cone #2 the athlete plants and
sprints diagonally to cone #4. Cut at cone #4 and sprint 10 yards up to cone #3. At cone
#3 the athlete plants again and sprints diagonally back to cone #1.
For more information on
CompleteSpeedTraining.com
speed,
power
and
agility
training
visit:
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
Speed Drill Diagrams
T-Drill
10 Yards: Shuffles
Backpedal
Backpedal
Sprint
Funnel Drill
Sprint
Sprint
Shuffle
s
X-Factor
Sprint
Backpedal
Backpedal
Sprint
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
The Wall Ball Workout
Players interested in improving their touch, do the following "500+ touches in 20
minutes" wall ball area workout before or after your running sessions:
Wear sneakers and use a wall. Make sure you use a ball that you don't mind damaging.
1. Alternating one touch: stand about 6-8 yards from the wall and push pass (open foot)
the ball to wall alternating right and left feet, medium pace on the pass, (3 minutes).
2. Alternating two touch: stand about 10-12 yards from the wall and push pass ball
(medium pace) to wall with right foot then upon return collect with other foot on first
touch then pass back to wall with same foot; continue alternating (left- right ) keeping the
ball close on the first touch, ( 3 minutes ).
3. Collecting driven balls: stand about 15-18 yards from wall and send a driven ball low
to wall at fast pace and collect in one-touch upon return, try to focus on dropping the ball
at your feet on the collection, alternate in some weak foot driven balls to work on your
weaker foot, (3 minutes).
4. Target practice: stand about 20-22 yards from wall and pick out a spot on the wall to
hit (about 6-8 feet up), send driven ball and try to hit target, count how many you hit in a
row, alternate three with strong foot to one with weaker foot, ( 3 minutes).
5. Air ball collection: stand about 7 yards from wall and toss ball up about 20 feet off the
wall and collect in one-touch with various surfaces (top of foot, thigh, chest), try to have
the ball drop down on first touch, (3 minutes).
6. Throw-in power builder: stand about 15-18 yards from wall ( at the large crack on
surface ) and with feet parallel (next to one another- few inches apart), throw ball against
wall and collect return with your body, try to increase your velocity on the throw so it
gets back to you from the wall on one bounce, make sure your throws are reaching the
wall at about 8 feet high or lower, ( 3 minutes).
7. Multi-touch dribbling: on the blacktop at the wall you are working at, dribble with
ball touching it every other step with same foot, begin with right then go to left, go at a
moderate pace until you are comfortable with the speed of the ball on the surface, use
both the inside and outside of both feet as you progress to more control.
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
Weight Training: General Guidelines
1.
2.
3.
4.
5.
6.
7.
8.
9.
Amount of weight is not important.
Slow controlled movement while stressing proper form is paramount
When starting, select no weight while perfecting form
You should exhaust your muscles on the final 2 reps of a set
Body confusion allows your body to reach its peak. Never do the same exercises
or sets two weeks in a row. We will use a rotation.
Always use your workout group as spotters. Groups will distributed each day
Use the provided sheets to record your progress,
Drive each other to perform your best each time in the gym.
Ask questions.
“Some succeed because they
are destined to, but most
succeed because they are
determined to.”
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
Core Workout
I. Step Ups with Jack in the Box Super Set
Step Ups : 3 sets of 20
With 5-10 lbs weights in each hand start with side of either left towards side of a bench.
Step up on bench and then down to the other side. That is 1 rep... repeat 20 times (10
each side)
After each set immediately start this workout.
Jack In The Box : 3 sets of 10-15
Start in the squat position and explode out of position leaping as high as you can with
arms reaching towards the sky. Land into the starting position.
II. Abs
A.) Buddy Throw Downs (3 sets of 20) : Partner up. One person is laying flat on the
floor while the other is standing at their partner’s head. The person on the floor holds the
ankles of the person standing. The person on the floor will raise their legs up to their
partner and their partner will throw them to the floor varying the direction they throw
each time. The person on the floor will try to prevent their feet from hitting the floor.
Each time the legs are throw counts as 1 repetition.
B.) Crunches (3 sets of 30-40)
C.) Bridges (3 sets 1 minute each side): Lay on the floor on your side. Support your
upper body with the forearm of the side closest to the floor. Hold position for 1 minute.
Switch sides. Hold for 1 minute. Repeat three times.
D.)Torso Twists (3 sets of 15-20 each side) : Raise the cable or dumbbell the highest
position with the single hand grip attached. Stand with the cable to your side. Grab the
hand grip with both hands (dominantly with the side furthest from the cable, the other
hand is really just to guide) Pull the cord across your body using your TORSO not
your shoulder(s). You move the cable by twisting your midsection! Pull across the
slowly move back to the starting position. Once your back that is 1 repetition.
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
Choose 2 of the following
1.) Abs- 1-2-3’s- Lay flat on your back with your chin buried in your chest to avoid strain
on your lower back. When you say 1, they do little flutter kicks 6 inches from the floor.
On the 2 count they do large flutter kicks, still ending your feet 6 inches from the ground.
When you say three, the do cross over scissor kicks, again 6 inches from the ground.
Hold each count for about 20 seconds and as the abs get stronger you can make the
counts longer.
2.) Get a medicine ball or weight plate, whatever you think they can handle. Do walking
torso twists for about 15 to 20 yards. When your left foot is in front the weight should be
swinging to the right and when your right foot swings the weight goes to the left.
3.) Hanging from a bar sets up knee ups
4.)Supermans- laying on your stomach either alternate left hand and right leg raising in
the air or to both arms and legs raising at once. Great for the lower back.
5.)Repeated touches (or attempted touches) on a backboard or cross bar of a goal post.
Do sets of 3 of 10-12 reps. Don’t let their feet stay on the ground, the legs absorb the
impact and they are jumping right up again. Don’t let them land stiff legged.
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
WEIGHT TRAINING
Day 1: Legs/Speed and Agility 1/Fundamentals 1
Step-Up Crossovers 4 x 8
Dumbbell squat – 1 x 12, 1 x 10, 1 x 8, 1 x 6
Dumbbell side lunges - 3x12
Leg extension - 3x8 (one-leg at a time)
SQUAT
SIDE LUNGE
LUNGE-LEG UP STEP UP CROSS OVER
Day 2 - Off
Day 3: Upper Body A/Speed and Agility2 /Fundamentals 2
Standard Pushups -4 x 8
Incline Push-Up - 3x10
Decline Push Up - 3x10
Floor Alternating Press- 3x15
PUSHUPS
INCLINE PUSHUP
FLOOR ALTERNATING
PRESS
DECLINE PUSHUP
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
Day 4 – Off
Day 5: Upper Body B/Speed and Agility 3/Small Games
Wide Grip Pull Ups- 4 x8
Kettlebell alternating Row - 3x10
CORE (ATTACHED)
PULL AND PUSH PRESS
KETTLEBELL ALT ROW
Day 6 - Off
Day 7 – Off
Day 8: Legs B Speed and Agility 1/Fundamentals 1
Pull and Push Press 3 x 15
Calf raises - 3x15
Dumbbell Front Lunges 3 x 8
Squat Jumps- 4 x 8
KETTLE BELL LUNGE
DUMBELL LUNGES
CALF RAISE
SQUAT JUMPS
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
Day 9 Off
Day 10: Upper Body C/Upper Body A/Speed and Agility2 /Fundamentals 2
Stabilizing Incline Pushups- 4 x 8
Seated dumbbell triceps extension - 3x10
Cable Pushdowns- 3 x 12
Dips- 3 x 10
STABILIZING
SEATED TRICEP
INCLINE PUSHUP
EXTENSION
INSIDE PUSHUP
DIPS
Day 11 Off
Day 12: Upper Body D/Speed and Agility 3/Small Games
Narrow Grip Pull ups- 3 x 8
Kettlebell Swing 3 x 15
CORE (ATTACHED)
NARROW GRIP PULL-UPS
KETTLEBELL SWING
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
Speed and Agility 1= Ladders, Agility Cone Drill
Speed and Agility 2= Agility Cones, Form Running
Speed and Agility 3= Jumping Station, Agility Cones
Fundamentals 1,2= Varied Drills that specialize in maximizing our toughs and working
on the small parts that go into large games:
-1st touch
-trapping
-passing
-moves on the ball
-defending/containing
-possession 1 v 1
-throw ins
-winning the ball in the air
Fundamentals 1
-Circle Passing
-Magic Square
-Expanding 1 v1/Backpacks
Fundamentals 2
-Shuttles w/ Ball
-60 second Box
-4 corners passing
Small Games= varied small-sided games, usually 5 v 5 or less that take fundamentals
and build them into a small game:
-Movement of the ball
-Developing Game Pace
-Developing Chemistry
-Possession
Small Games 1
-Gates
-6 Goal
Small Games 2
-The Henwood
-Take a Knee
“FAMILY IS NOT ABOUT BLOOD,
IT IS ABOUT WHO IS WILLING
TO HOLD YOUR HAND
WHEN YOU NEED IT MOST.”
-GVWS Seniors, Class of 2014
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
The Players on the Bench
It takes more than eleven players to make a winning team. The starting eleven
may win the game, but it takes the whole team to win a championship-to go all the way.
The team is like an iceberg. You see the starting eleven, but underneath it all is that big
wide strong base-the rest of the team. This is the part of the team that builds character of
a lasting winner. The more dedicated the player on the bench, the harder they work, the
more they push and strengthen the starting players-the higher it pushes this iceberg out of
the water-the bigger it gets-the better the team. If they quit, or don’t focus, or become
complacent, they erode that strong base and the character of the team.
They are part of the total effort necessary to come back from a one-goal deficit
late in a playoff game. And yet this player on the bench must be there-waiting, watching,
and hoping-sometimes agonizingly-for that chance to use their special skills to better the
team effort-to make the base of the iceberg stronger-to build the character of the team.
Yes, agonizingly, because they know that there is a chance they won’t play because they
maybe the smallest person waiting for a chance to be the biggest person, who is called, in
an instant for a game breaking play. They may even be the player that is hurt, but
working twice as hard to be physically fit in time for playoffs. They may be the player
on the bench who demonstrates to the fans that this team really has character from the
bench to the field. But even more important, they maybe the player the rest of the players
look to late in a game when they are hurting, or out of breath and burning inside for that
spirit, that push, and that enthusiasm and that love necessary to make the big play and
win the game for the whole team.
When the game is over, when the season ends, and all the fans and sports writers are
talking about the top of the iceberg, the stars and heroes, the players will know that the
real winner is the team, the whole iceberg, especially the base-the players on the bench
who build the character to make the team a lasting winner
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010