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

10 Mar 3️⃣ Sports Psychology Tips for Developing Confident ChildrenTip 🥇: Lower ExpectationsAthletes who have high levels of self-confidence end up excelling. Parents' and coaches' overly high expectations can cause athletes to focus too much on the results, rather than the experience. This often makes them feel frustrated, especially when they are not performing up to their own (and your) standards.Tip 🥈: Watch What You SayIn their sincere effort to be supportive, parents and coaches often say things that kids interpret as expectations. For example, a Softball parent might say – with the very best intentions – to an athlete: "You should go 4-for-4 against this pitcher today." Some athletes may think they need to be perfect and get a hit every time at-bat …if they don't they are letting down their parent or coach.Tip 🥉: Emphasize Process Over ResultsBe careful about the expectations you communicate to your young athletes. We suggest you instead identify more manageable goals or objectives that help children focus on the process. If you as coaches or parents want to help your young athletes achieve their full potential in sports and reap the many benefits, be sure to acquaint yourself with these and many other mental game strategies to improve success.#WordsofWisdom

3️⃣ Sports Psychology Tips for Developing Confident ChildrenTip 🥇: Lower ExpectationsAthletes who have high levels of self-confidence end up excelling. Parents' and coaches' overly high expectations can cause athletes to focus too much on the results, rather than the experience. This often makes them feel frustrated, especially when they are not performing up to their own (and your) standards.Tip 🥈: Watch What You SayIn their sincere effort to be supportive, parents and coaches often say things that kids interpret as expectations. For example, a Softball parent might say - with the very best intentions - to an athlete: "You should go 4-for-4 against this pitcher today." Some athletes may think they need to be perfect and get a hit every time at-bat ...if they don't they are letting down their parent or coach.Tip 🥉: Emphasize Process Over ResultsBe careful about the expectations you communicate to your young athletes. We suggest you instead identify more manageable goals or objectives that help children focus on the process. If you as coaches or parents want to help your young athletes achieve their full potential in sports and reap the many benefits, be sure to acquaint yourself with these and many other mental game strategies to improve success.#WordsofWisdom