Will Sandfoss 2026 OT Newport Central Catholic, KY

1. Footwork Drills: Ladder drills, cone drills, and kick slide drills to improve agility, quickness, and balance.
2. Strength Training: Focus on lower body and core strength with exercises like squats, deadlifts, and power cleans.
3. Hand Technique: Use hand-fighting drills with a focus on proper placement, timing, and punch power.
4. Leverage Drills: Practice maintaining a low pad level and firing off the line with sled pushes and one-on-one drills.
5. Film Study: Watch film of college and professional offensive tackles to understand advanced techniques and strategies.
   

Goals: Gain muscle mass, support recovery, maintain energy levels, and improve overall performance.

1. Protein: Essential for muscle repair and growth. Aim for lean protein sources such as chicken, turkey, fish, lean beef, eggs, dairy, beans, and legumes.
   
   • Daily Intake: Approximately 1.2 to 1.6 grams of protein per kilogram of body weight.

1. Carbohydrates: Primary source of energy. Focus on complex carbs like whole grains, oats, brown rice, sweet potatoes, and vegetables.
   
   • Daily Intake: Around 3 to 5 grams of carbohydrates per kilogram of body weight, depending on training intensity.

1. Fats: Important for hormone production and overall health. Include healthy fats from sources such as avocados, nuts, seeds, olive oil, and fatty fish.
   
   • Daily Intake: Roughly 0.8 to 1 gram of fat per kilogram of body weight.

1. Hydration: Proper hydration is crucial for performance and recovery. Drink plenty of water throughout the day, especially before, during, and after workouts.
   
   • Daily Intake: At least half of body weight in ounces of water per day, more if training intensely.

1. Vitamins and Minerals: Ensure a balanced diet with plenty of fruits and vegetables to get essential vitamins and minerals, such as Vitamin D, Calcium, Magnesium, and B Vitamins.
   
   • Supplements: Consider a multivitamin if necessary, but prioritize whole food sources.

Breakfast:

• Scrambled eggs with spinach and tomatoes
• Whole grain toast with avocado
• Greek yogurt with berries

Mid-Morning Snack:

• Protein shake with a banana
• Handful of almonds

Lunch:

• Grilled chicken breast
• Quinoa or brown rice
• Steamed broccoli and carrots

Afternoon Snack:

• Apple slices with peanut butter
• Cottage cheese

Dinner:

• Baked salmon or lean beef
• Sweet potato
• Mixed green salad with olive oil dressing

Evening Snack:

• Low-fat milk or a small smoothie with protein powder
  

Individual Strengths Assessment:
I will be providing content to review each area!

• Conduct a thorough assessment of Will's individual strengths, including on-field skills, work ethic, communication abilities, and leadership potential.
• Utilize tools like StrengthsFinder or DISC assessments to identify his unique strengths and areas for development.

Personalized Leadership Development:

• Work closely with Will to leverage his individual strengths and foster personal growth.
• Provide opportunities for him to take on leadership roles within the team, such as captaincy, leading warm-up drills, or mentoring younger players.

Goal Setting and Accountability:

• Collaborate with Will to set specific, measurable, achievable, relevant, and time-bound (SMART) goals for both individual and team success.
• Establish regular check-ins to track progress, provide feedback, and hold him accountable for his actions and commitments.

Communication Skills Training:

• Offer communication skills training to help Will effectively convey his ideas, provide constructive feedback, and motivate his teammates.
• Practice active listening techniques and encourage open dialogue to foster a supportive team environment.

Conflict Resolution Strategies:

• Equip Will with conflict resolution strategies to address any interpersonal conflicts or challenges that may arise within the team.
• Emphasize the importance of empathy, compromise, and seeking win-win solutions to maintain team harmony.

Team Building Activities:

• Organize team-building activities and bonding experiences to strengthen relationships among players and coaches.
• Incorporate fun yet challenging drills and exercises that promote collaboration, trust, and camaraderie.

Lead by Example:

• Encourage Will to lead by example both on and off the field by demonstrating integrity, resilience, and a strong work ethic.
• Emphasize the importance of humility, humility, and putting the team's goals above personal achievements.

Recognition and Celebration:

• Acknowledge and celebrate Will's leadership efforts and achievements, as well as those of his teammates, to reinforce positive behavior and motivate continued growth.
• Foster a culture of appreciation and recognition within the team to boost morale and cohesion.

By implementing this leadership plan, Will will not only maximize his own potential but also inspire his teammates to excel and achieve success both individually and collectively.