The Ponies football program is a strong proponent of our players being multi-sport athletes.  As the football season is over and winter sports are now beginning, we hope to see large numbers of our players participating in a SAHS winter sport.  Participating in sports helps develop individual athleticism, teamwork, accountability, and much more. More importantly, out-of-season sports provide our athletes with significant competitive experiences that cannot be replicated as well in a weight room.

For those football players not participating in an off-season sport, it is expected that you will dedicate yourself to winter and spring strength and conditioning. We know each of our players has 90 minutes after school to dedicate himself to becoming a bigger, stronger, faster and better athlete.

The best way to do this is to simply join the winter session of Ponies Power and Performance.  While winter PPP is not required for participation in the weight room, it is the best way to make sure you’re doing enough work.  It’s also an opportunity to formalize your routine, spend time with your teammates and other athletes and earn a sports letter.

Winter Pony Power and Performance

Stillwater Area High School, Oak-Land Junior High, Stillwater Junior High School

Monday, November 7, 2015 – Friday, March 10, 2016  (18 weeks)

Sessions are 90 minutes, immediately after school

Register by paying the $50 fee via FeePay

Criteria for a Varsity Letter in Strength Training

1.  Athletes in grades 9-12 are eligible (9th grade at their junior high and 10-12 grade at SAHS).

2. Attend a minimum of 60 of the 67 Strength and Speed sessions (90% attendance).

3. Record your entry and exit speed and strength testing results, and submit within the prescribed timeframe.  You must show progress in the three core lifts of Squat, Bench and Clean.

4. Demonstrate proper lifting and spotting technique.

5. Coach’s discretion.

Speed Facts

1. Speed is related to muscle mass.  That’s because a runner’s speed is determined by being able to apply more force into the ground, not by moving the arms and legs faster. The more powerful your leg muscles are, the more force they can apply to each ground contact.

2. Everyone can get faster, and anyone can improve their speed off the mark.  It just takes work.

3. Sprint training over short distances will help you improve the speed of individual leg muscle contractions.  Plyometrics exercises also help improve speed.

4. Improving running mechanics through practice makes an athlete faster. Most football players -- in fact most athletes -- have never been taught correct sprinting form. All other things being equal, the more efficiently you can run, the faster you can run.

Strength Facts

1. Free Weights Activate More Muscles than Machine Weights.

2. Only by lifting close to maximum loads will you condition your body to recruit fast twitch fibers.

3. You begin to lose muscle strength after one week of inactivity!

The bottom line:  Winter PPP is a great opportunity for our athletes to become the best athlete they can.  We hope our players who are not participating in a winter sport will make an investment in themselves, their teammates and our Ponies Football program.