21 Mar #WordsofWisdom from Andrew Hano, Director of Susquehannock for Boys: "Some confidence-building moments happen unexpectedly. I recently came across an essay I wrote in 1983 at the start of sixth grade following my first summer at Camp Susquehannock… 'The time I liked myself best was… When I was elected overall captain of the orange team at camp, also when I won an award shirt at camp. I got these for being a good athlete and a good sport. Being captain meant accepting a trophy if we won color day, and we did win color day. But Orange didn't win Orange-Blue competition, so we didn’t get a chicken feed. I don't know if I deserved being captain but I sure am glad I got picked. I played my hardest in all the sports, and tried to have a good attitude win or lose. And I had a really fun time.' Thirty-five years later I still remember how surprised I was when these honors were announced. The award shirt no longer fits and Susquehannock no longer holds Color Day, but the confidence I gained from that experience remains with me today. These experiences, expected or unexpected, are part of a camper's self discovery that happens at camp. Susquehannock is a multi-sport camp where we teach Basketball, Soccer,Tennis, Swimming, and so on – however – sports are the venue we use to teach life lessons."

#WordsofWisdom from Andrew Hano, Director of Susquehannock for Boys: "Some confidence-building moments happen unexpectedly. I recently came across an essay I wrote in 1983 at the start of sixth grade following my first summer at Camp Susquehannock… 'The time I liked myself best was... When I was elected overall captain of the orange team at camp, also when I won an award shirt at camp. I got these for being a good athlete and a good sport. Being captain meant accepting a trophy if we won color day, and we did win color day. But Orange didn't win Orange-Blue competition, so we didn’t get a chicken feed. I don't know if I deserved being captain but I sure am glad I got picked. I played my hardest in all the sports, and tried to have a good attitude win or lose. And I had a really fun time.' Thirty-five years later I still remember how surprised I was when these honors were announced. The award shirt no longer fits and Susquehannock no longer holds Color Day, but the confidence I gained from that experience remains with me today. These experiences, expected or unexpected, are part of a camper's self discovery that happens at camp. Susquehannock is a multi-sport camp where we teach Basketball, Soccer,Tennis, Swimming, and so on - however - sports are the venue we use to teach life lessons."

19 Mar Today* is the deadline to submit Alumni + Camper News for the annual Susquehannock newsletter. Let everyone know what you've been up to since leaving Camp, and be sure to send in any photos, Camp-inspired reports or art projects. Online submissions: susquehannock.com/orange-blue-submissions/Email submissions: orangeandblue [at] susquehannock [dot] com

Today* is the deadline to submit Alumni + Camper News for the annual Susquehannock newsletter. Let everyone know what you've been up to since leaving Camp, and be sure to send in any photos, Camp-inspired reports or art projects. Online submissions: susquehannock.com/orange-blue-submissions/Email submissions: orangeandblue [at] susquehannock [dot] com

18 Mar Meet the #Summer114 team! Introducing the newest members of the Susquehanock staff: Joe Torcivia ️ Siobhan Driscoll ️ Cassidy Percevecz ️ Abigail Hano ️ Kelsey Richter Read their staff profiles: susquehannock.com️About Us️Directors + Staff️Boys'/Girls' Camp Counselors

Meet the #Summer114 team! Introducing the newest members of the Susquehanock staff: Joe Torcivia ️ Siobhan Driscoll ️ Cassidy Percevecz ️ Abigail Hano ️ Kelsey Richter  Read their staff profiles: susquehannock.com️About Us️Directors + Staff️Boys'/Girls' Camp Counselors

14 Mar Coach's Corner: Preventing Injuries While Increasing Quickness + AgilityYoung athletes are experiencing a disproportionate number of knee injuries. Much of this is due to athletes specializing in one sport too early in their lives. The good news is that these injuries are entirely preventable. The solution is simple:1. Play Multiple Sports2. Train AppropriatelyThe following four week training program will help with injury prevention but will also improve the athlete's quickness and agility.Monday: Speed Drills• High Knees/Glut Kicker: 2-3 sets for each workout, 15-25 yards for each set• Resisted Running: 3-6 reps for each workout, 15–30 sec. duration each rep• * Incline Running: 3-6 sets, medium speed/high grade 20-30 sec. each set• * Short High-Speed Sprints: 3-6 sets, over speed/level grade 5-10 sec each set* = On TreadmillMonday (Part 2): Agility/Quickness Drills• Agility Ladder: 2-4 drills, 2-4 sets of each drill• Step Hurdles: 1 forward and 1 lateral drill, 2-3 sets of each drill• Sidestrike Box: 2-4 drills, 2-3 sets for each drill• Lateral/Side-Stepper: 1-2 drills, 2-4 sets each drill• Dot Drills: 1-2 drills, 2-4 sets of each drillWednesday: Functional Training• High Step-Up: 2-4 sets, 8-15 reps• Lateral Crossover Step-Up: 2-4 sets, 8-15 reps• Rotational Lunge and Reach: 2-4 sets, 8 reps• Medicine Ball Chop: 2-4 sets, 8-12 reps• Overhead Throw: 3 sets, 8-12 repsFriday: Plyometrics• Skipping/Ankle Hops: 15 reps, 2 sets (forward/backward, side-to-side)• Side-to-Side Box Shuffle: 10 reps, 2 sets• Lateral Box Jumps: 6-8 reps, 2 sets• Lateral Cone Hops: 6-8 reps, 2 sets

Coach's Corner: Preventing Injuries While Increasing Quickness + AgilityYoung athletes are experiencing a disproportionate number of knee injuries. Much of this is due to athletes specializing in one sport too early in their lives. The good news is that these injuries are entirely preventable. The solution is simple:1. Play Multiple Sports2. Train AppropriatelyThe following four week training program will help with injury prevention but will also improve the athlete's quickness and agility.Monday: Speed Drills• High Knees/Glut Kicker: 2-3 sets for each workout, 15-25 yards for each set• Resisted Running: 3-6 reps for each workout, 15–30 sec. duration each rep• * Incline Running: 3-6 sets, medium speed/high grade 20-30 sec. each set• * Short High-Speed Sprints: 3-6 sets, over speed/level grade 5-10 sec each set* = On TreadmillMonday (Part 2): Agility/Quickness Drills• Agility Ladder: 2-4 drills, 2-4 sets of each drill• Step Hurdles: 1 forward and 1 lateral drill, 2-3 sets of each drill• Sidestrike Box: 2-4 drills, 2-3 sets for each drill• Lateral/Side-Stepper: 1-2 drills, 2-4 sets each drill• Dot Drills: 1-2 drills, 2-4 sets of each drillWednesday: Functional Training• High Step-Up: 2-4 sets, 8-15 reps• Lateral Crossover Step-Up: 2-4 sets, 8-15 reps• Rotational Lunge and Reach: 2-4 sets, 8 reps• Medicine Ball Chop: 2-4 sets, 8-12 reps• Overhead Throw: 3 sets, 8-12 repsFriday: Plyometrics• Skipping/Ankle Hops: 15 reps, 2 sets (forward/backward, side-to-side)• Side-to-Side Box Shuffle: 10 reps, 2 sets• Lateral Box Jumps: 6-8 reps, 2 sets• Lateral Cone Hops: 6-8 reps, 2 sets

12 Mar Meet the #Summer114 team! Introducing the newest members of the Susquehanock staff: Justin Green ️ Freya Dean ️ Niall Coppon ️ Cristina Ferrer Read their staff profiles: susquehannock.com️About Us️Directors + Staff️Boys'/Girls' Camp Counselors #TeamTuesday

Meet the #Summer114 team! Introducing the newest members of the Susquehanock staff: Justin Green ️ Freya Dean ️ Niall Coppon ️ Cristina Ferrer  Read their staff profiles: susquehannock.com️About Us️Directors + Staff️Boys'/Girls' Camp Counselors #TeamTuesday