1) Be punctual. If a workout is scheduled for a specific time, be there on time and ready to go.

2) Technique is paramount. Do it right and strive to make every repetition perfect no matter what the drill or exercise you are performing.

3) The emphasis should not be on how much weight you are lifting, but how fast you are lifting it in good form. Athletics is about power, which is Force x Distance/Time. The athlete that can apply the maximum amount of force in the shortest amount of time is the more powerful athlete and usually tends to be more successful.

4) There is no sitting down in the weight room. You sit when performing upper body, abs and stretching.

5) I expect 100% during every workout. There will be good days and bad days and that is understandable, but laziness will not be tolerated. Toughness - the ability to consistently perform toward the upper range of your talent and skill regardless of the competitive circumstance. "A fundamental component of toughness is physical fitness. A low tolerance for physical stress typically means the battle will be lost before it begins. Once athletes reach their physical limits, it's like unplugging the computer from its power source."

6) Captains and upperclassmen are expected to lead by example.

7) The most important muscles aren't the ones you see in the mirror, they are the ones that you can't see. The show muscles are in front and the go muscles are in the back.

8) You play in 3 dimensions therefore we will train in all planes of movement. You must be able to move efficiently in all directions.

9) Flexibility and Balance do not just happen; they must be worked like all other aspects of training. The better your flexibility and balance the easier movement becomes and the chance of injury goes down.

10) An athlete must eat more than an average person due to the calories expended during activity. And an athlete in training must consume even more calories due to the demands of training on top of the activity.

*NOTE* Alcohol consumption of any type can hinder the effectiveness of workouts.