Detailed descriptions and pictures of general fitness exercises (with references)  Detailed descriptions and pictures

Detailed descriptions and pictures of general fitness exercises (with references) 
Detailed descriptions and pictures of sport specific skill exercises (with references) 
nutritional guidelines for your athletes (with references) 
a calendar for them to follow, 
a chart to document progress,  
A works cited or reference page documenting credit for the information in your project. 

What you put into your body,

Fuels your body”




Eat a Variety of Foods

• Healthy foods are low in FatsSodium & Sugar
• Healthy foods are high in Vitamins & Fiber
• “Eating right will help you get the most out of your mind & body”

Balanced Nutrition – 80:20 Rule

• 80% of the time eat healthy & natural foods; 20% of the time have your favorites
• The most important nutrient in your body is water
Aim for 4 cups of water for every 50lbs of body weight and an additional 1 cup for every 30 minutes of activity – proper hydration = optimum athletic performance.
• Always eat breakfast – it is the most important meal of the day
• Ensure that every meal has some protein, healthy fat, and healthy carbohydrates


PROTEINS (critical building materials for good health – start every meal with it)

• Fish & shellfish – tilapia, salmon, shrimp, etc.
• Grilled chicken or turkey burgers
• Lean meats – lean steaks, lean ground turkey, extra lean ground beef
• Eggs – egg whites or half with the yoke & half without yoke
• Dairy – cottage cheese, plain yogurt, low-fat cheese

*Nuts & Seeds contain a combination of proteins, fats, and carbohydrates – great snacks!

FATS (critical building materials for good health – add some fat to every meal)

• Dry roasted or raw nuts & seeds
• Butters (almond, natural peanut butter)
• Extra virgin olive oil, cold-pressed oils
• Ground flax seeds
• Eggs, cheese, meat, yogurt, fish, poultry
• Avocados, guacamole, olives
• Organic butter, non-hydrogenated mayonnaise

CARBOHYDRATES (used primarily for energy – eat according to your activity level)

• Vegetables, beans & legumes
• Fruits – fresh & dried fruit
• Whole grains – brown rice, oatmeal
• Whole grain breads – rye, pumpernickel, 100% whole wheat
• Whole grain crackers – rye vita, stoned wheat
• Whole grain pasta – whole wheat, rice
• Air-popped popcorn, dark chocolate, plain rice cakes


– Fruit smoothies– Chili with vegetables, beef and turkey– Cheese sticks

– Banana’s and peanut butter– Yogurt with almonds and granola– Trail mix

Suggestions for what to eat before competitions!

• 3-4 Hours Before Competition
Fresh fruit
Whole wheat breads & Pasta
Baked potatoes
Cereal w/ low-fat milk
Toast and peanut butter
• 2-3 Hours Before Competition
Fresh fruit
Fruit or vegetable juices (100%)
Whole grain breads or bagels
Low fat yogurt
Sports drinks
• 1 Hour Before Competition
Fruit or vegetable juices
Fresh fruits such as apples, watermelon, peaches, grapes, oranges, banana         
Energy gels
Sports drinks and water (mixed)

HED 209 Health Sciences for Coaching

Off Season Training Plan Assessment Rubric










Rubric Multiplier

Final Grade


Letter to Athletes

Letter is well written, addresses purpose of program and expectations in detail

Letter is well written and addresses the general purpose of program and general expectations

Letter is vague and/or very general without addressing the  purpose or expectations of athletes

Letter is general and/or doesn’t explain expectations of athletes




Explanation/ Description of General Fitness Exercises

The plan contains 5 or more  general fitness drills with specific descriptions with  step by step directions of how to perform 

The plan contains 3-4 general exercises with overall descriptions and some direction for performance 

The plan contains1-2 general  exercises, and/or  lacks detail and directions for performance

The plan contains less than two general exercises and/or doesn’t describe exercises to be done




Sport Specific Drills

The plan contains 5+ sport specific drills and the drills are  clearly written, sport specific to and easy to perform on own

The plan contains 3-4 sport specific drills and the drills are generally well  written, sport specific and can be performed on own

The plan contains 2 sport specific drills and/or the drills are vague and/or too general to be sport specific

The plan contains less than 2 sport specific drills and/or the drills are general and not easy to perform on own





Dates/Details and Charts 

The plan contains a clear direction of when to perform which exercises and has a chart to plot progress

The plan contains a calendar with some detail to follow and has a chart to plot progress

The plan has a vague reference to when to do exercises, but no specific direction and/or no chart to plot progress

The plan has little recognizable  reference to a calendar plan and/or has no chart to plot progress




Nutritional Information

The plan makes direct reference to  Nutritional plan to follow

The plan makes reference to the importance of good nutrition, but no specific directions

The plan makes reference to good nutrition with no other information

The plan makes little reference to nutritional planning




Paper Format






The paper is complete, well organized and is grammatically correct


The paper is missing one item, but well organized but has a few grammatical errors


The paper is missing 3 items, but organized but contains grammatical errors


The paper incomplete, is not organized and contains grammatical errors

















Instructor Comments: Please be organized. Make this essay clear and complete. Also, please note: you must in text citations and on a works cited page-cite at least sources (one being your textbook)! 


Off Season Workout Plan


This is a sport specific program designed by coaches to give to athletes to get them/keep them in shape and ready to play. 

Please use the following outline to make sure you have included all required parts of the program:

I. Introduction/ Letter to athletes
a. Welcome them to the off season
b. Give them specifics on the purpose of the plan
II. Expectations of athletes
a. List detailed expectations of athletes to follow
b. Give them clear and concise directions
III. Explanation/Description of exercises
a. Give detailed-step by step-directions on how to perform
b. Write directions as if the athlete has never done the exercise!
IV. Sport Specific Drills
a. Give the athlete specifics on drills (Do Not say “get your hands on a stick, ball, etc.)
b. Explain in detail how to perform drill
V. Calendar/Plan—dates/details—charts
a. Must have Calendar template with list of which workouts to do on specific dates
b. Include forms to chart progress
VI. Nutrition Information
a. Give examples of good nutritional choices
b. Give sample menu ideas

VII. Must use at least three credible sources. Cite all sources using MLA or APA guidelines

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