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Transcript of GATORAMA
CONTACT US: Like us on Facebook: San Francisco State Women’s BasketballFollow us on Twitter: @SFStateWBBEmail us at: [email protected], or visit our website: sfstategators.com
OCTOBER 2012VOLUME I, ISSUE IV
Pictured on Cover: Lauren Varney ’14
Women’s Basketball Blogwww.sfsubasketball.blog.comJunior Lauren Varney will give fans a detailed look into the San Francisco State Women’s Basketball program this season. The 5-‐10 forward started in 27 of the Gators’ 28 games during her 2012 campaign, averaging 6.5 points and 6.2 rebounds per outing. Varney will focus on weekly updates for the blog, with occasional posts from Coach Wallace and Coach Schutte, as well as other team members.
Varney Locked And Loaded For Breakout SeasonWhat are your personal goals and team goals for the upcoming 2012 -‐ 2013 season?I have a lot of personal goals this year. Mainly, I want to be all-‐conference and I want to kill down in the post. I also want to be the best leader for my teammates. After coming off two disappointing years, I will make sure that we do not fall short this year because we are way too good not to succeed. Our chemistry and depth this year is great, and I am extremely excited to get season started.
Discuss your motivation to change your body to compete as a college athlete?Coming into my freshman year, like most freshman, I didn't really know what I was getting myself into. I had played basketball my whole life so I didn't think college basketball could be that much different, but I was wrong. The Sirst week of pre-‐season was the hardest week of my life. I realized that I was extremely out of shape and that college basketball required a lot -‐ and I mean a lot -‐ of hard work on and off the court. Since then, I have become a workout freak and I eat extremely healthy. Now as a junior, because I am Sit, in shape, and fuel my body the right way. I am mentally and physically in the best shape of my life.Talk about any coach/mentor/professor that you have had and how they motivated you?Coach Rob Hall, my high school coach my senior year, is probably one of the people I look up to the most. I've known him and his family for a really long time. He has seen me grow up and play basketball ever since I was in 5th grade. He is an amazing coach, as well as an amazing person. My senior season he shared some really special moments with me and I will never forget them. He still checks in on me to this day, and he is deSinitely one of my biggest fans. His opinion means the world to me, and he knows just what to say to motivate me.
Q&A With Junior Lauren Varney:
Desiree Collins is primed and ready for the 2012-‐2013 basketball season. The 6-‐0 forward transferred to San Francisco State after a a stint at Metro State, where she averaged 3.2 points on 57% shooting and 1.7 rebounds per contest. Prior to her time at Metro State, Collins suited up for DeAnza College, where the San Jose native was named Third Team All-‐State as well as an All-‐Conference player, and recognized as a Scholar-‐Athlete. She averaged 15.1 points and 9.2 rebounds. Gator Head Coach Joaquin Wallace is very excited to have Collins join his program, saying, “I am excited to have Desiree join our 2012-‐2013 season. Both her physical and mental toughness coupled with her competitive spirit will provide depth in the front court that we have been lacking for the past two seasons. With her addition, I Sirmly believe our scoring in the front court and our overall rebounding will improve exponentially.”
What has been the biggest transition for you thus far?The biggest transition for me this far has to be the conditioning style and the style of play. Last year the conditioning was nowhere as intense as how the conditioning has been this year. Running a mile in 6:45 is no easy feat, and you have to be really conditioned to accomplish that. The style of play is a lot faster and more intense then how it was last year, especially the defensive style Coach Wallace has in store for us. This is what I am used to so it isn’t that hard to get back into, but going from a slower pace to a faster pace will always take a little time to shake the rust off.
CON’T, PAGE 4
Transfer Collins To “Run Fast, Jump High”
As a two-‐year letter winner, what have you learned though basketball?I have learned a lot through basketball. I would not be the person I am today if it weren't for basketball. Since I came to SFSU, I have developed into a better basketball player and a person that I am very proud of. I have never worked so hard, been so committed and dedicated to something in my life. Both my coaches have pushed me to be the person I am today, and I deSinitely would not be this strong on and off the court without them.
What advice do you give to younger female basketball players on what you’ve learned as a student/athlete?Plan and simple, if you don't love the game you will get left behind. You have to be willing to work hard everyday, year round. Not only for yourself, but for your teammates and your coaches. Take every workout as a challenge, and get better everyday. Don't settle, be the best you can be.
What are your plans after graduation?I am currently majoring in chemistry, so I would like to have a career in forensics. I will probably attend a graduate school where I can train and do research on forensics.
Be sure to follow Lauren’s blog this season at www.sfsubasketball.com
What is your game day routine?Well when I wake up I make sure that I have a good big breakfast, then usually have game day shoot around or run through, followed by lunch. Then I rest a little bit, either doing a little homework or just reading over the scout and listening to music. As game time gets closer I get dressed and I put on three pairs of socks, two Nike long ones, then a short pair. My teammates look at me crazy but the layers helps prevent blistering for me. I then pull out my personal objectives and goals for the game on a small card, read over it, then put it in my shoe before I put them on. This is a constant reminder of what I want to accomplish each game and how I plan to achieve them. Right before I go out for warm-‐ups or even before I enter the gym, I make it a point to say to myself “Run Fast, Jump High”… I’ve been saying this ever since I can remember. This is sort of a mantra that I picked up from my cousin who is a major father Sigure of mine. He would say that to me before I left the house on the way to my games. When he moved away I continued to say it to myself before every game that I played in. Saying that leads to picturing myself winning or doing really good in a game. I always visualize the moves I make in the game and what I plan to accomplish in the game. I also drink the phase one of the Gatorade series Sifteen min before I play, and yes I keep track of the time, it’s like clockwork. A lot of people say it’s all in your head like a placebo effect, but I’ve found that it works for me whether it is in my head or not. Then when the game starts I make sure I have a Gatorade along with my water bottle, I like to have both when playing.
What is your favorite TV show?I have a lot of T.V. shows that are my favorites. I’m actually really bad about keeping up with new episodes of stuff but recently I have been religiously watching and keeping up with Revolution and Face Off. I love to cook so on the cooking channel I love Barefoot Contessa, she is the best. I still feel like a big kid and love my cartoons so I always Sind myself watching either SpongeBob, Avatar the last Air Bender, or Tom and Jerry.
What is your favorite class this semester?My favorite class this semester has to be my Kin 487 Motor Development class. It is interesting because it explores motor development and what contributes to it over the lifespan of a person.
What are your top favorite songs in your iPod right now?My top Sive favorite in my iPod right now are: Lil Wayne-‐No Quitter Go Getter, Vivaldi-‐Concert for Two Mandolins, Beyonce-‐ Flaws and All, Boyz II Men-‐ If I ever Fall In Love Again, Carlos Varela-‐ Una Palabra. I listen to and enjoy a lot of different music that’s not limited to English or rap.
What are your personal goals and team goals this season?My personal objectives for this year are: 1) become All-‐Region Player, 2) become First Team All Conference, and 3) Average a double double for the year 4) shoot 80% from the free throw line. Some team goals that I have are: 1) Allow only 40 points for the other team, 2) Score 70 points a game as a team, 3) shoot 70% from the free throw line as a team, 4) out rebound the other team by 15, 5) conference champs, 6) get at least the fourth seed for the start of the NCAA tournament 7) make it to the elite 8. We are going to go to San Antonio this year.
Wallace WisdomImportance of Organization as a Student-‐AthleteDuring my tenure as Head Coach, I have had the pleasure of watching young teenage student/athletes mature and graduate; in some cases continuing on to graduate school. One of the most difSicult transitions for the young student/athlete is organization, which in turn is a by-‐product of the lack of time management. For that reason, 4 years ago, I began to institute a tool and protocol that has helped our team improve our overall G.P.A to over 3.0, while consistently having many of our kids achieve Honor Roll Status or Presidential Honor Roll for our university. Moreover, we have had a few of our kids receive All-‐CCAA academic recognition. With that being said, I Sirmly believe our job as coaches is to be actively involved in the progress and success of our student/athletes. We must place an enormous amount of effort and diligence to be highly engaged. Many programs may have an academic advisor for a speciSic team; my assistant coach and myself manage our student/athletes. For that reason, I have implemented a system of checks and balances that allow us to be fully engaged, providing an opportunity to have a proactive approach. Below, I have provided steps that we have implemented:
1 -‐ Each student/athlete must have a planner. Prior to our season, I provide a 10 month schedule which includes: Practice Time(s) i.e, Weights, & Conditioning Schedule, Travel and Game Schedule, and Holiday Schedule.2 -‐ Each student/athlete is required to provide within their planner each of the above information, coupled with each of their Test and Quiz Schedules.3 -‐ Each student/athlete provides their Academic Advisor with each of their class syllabi for each of their courses.
COACH WALLACE is entering his 8th season with the Gators. Previous coaching includes: Contra Costa Community College, Albany High School, St. Mary’s Berke ley High School and established AAU program Albany Swish. He is currently the 3rd Most Winningest Coach in SFSU history, with 3 CCAA playoff appearances, and has Sinished as high as 10th in Final NCAA Div is ion I I West Reg iona l rankings.
Gator FactoidDuring the 2007-2008 Season, the San Francisco State Women's Basketball Team finished #10 in the Wester Regional Ranking. That was the first and only ranking since the Gators joined the CCAA Conference and Coach Wallace’s 3rd Season as Head Coach.
4 -‐ As a department, we require our student/athlete to provide a Academic Progress Report every eight weeks. Our Women’s Basketball Team requires a Academic Progress Report every three weeks; therefore, we are in better position to monitor and advise.5 -‐ If one of our student/athletes has a C or below in any of their courses, the student/athlete is required to complete an action plan with that instructor and we monitor their progress weekly up until their next report.
Since Implementing this Sive-‐step approach, several of our kids have received All-‐CCAA academic awards, as well as being placed on our Athletic Department Honor Roll.
On the Sideline with SchutteTRAIN RIGHT, EAT RIGHT
Eating a balanced diet is just as important as training the right way. It's important for athletes to be consuming at least 12-‐15 calories for every pound they are. In order to lose weight, an individual should consume most of their carbs in the morning time, and work to eat cleaner through out the day. Here is a sample plan to follow for maximizing fat loss while maintaining muscle mass.
It's important to continue to eat every couple of hours to keep the metabolism going and blood sugar levels stable. This will give you maximum performance while participating. If the individual is feeling tired or as though they're not getting enough energy they can add more carbohydrates throughout the day.
Go Gators!
COACH SCHUTTE is entering her 2nd season with the Ga to r s . She p rev ious l y coached at Western Oregon U n i v e r s i t y w h e r e s h e r e c e i v e d h e r M . A . i n rehabil i tat ion counselor education. As a 2-‐sport s t andou t a t Nor thwes t Nazarene University she was named 2nd-‐team All-‐GNAC.
Calling All Alumni! Mark Your Calendars for October 20, 2012All Gator Alumni are invited to compete against this year’s squad. Think you still have what it takes? Email Gators Assistant Coach Nichole Schutte at [email protected] to sign up. The Gators are also hosting a pre-‐game luncheon. The $30 cost includes a jersey and lunch. Be sure to secure your spot today!
Breakfast (450 calories):2 whole eggs6 egg whites1 cup oatmeal1 orange
Mid morning snack (220 calories): 1 cup low fat cottage cheese1 cup raw vegetables
Lunch (376 calories):8 oz of chicken1 Slice of bread8 oz of broccoli
Pre workout (160 calories):Handful of almonds1 peach
Dinner (575 calories):10oz Halibut8oz sweet potato 1 cup mixed green salad1 tbsp oil based salad
Total: 2,088 calories CONTACT US: Like us on Facebook: San Francisco State Women’s BasketballFollow us on Twitter: @SFStateWBBEmail us at: [email protected], or visit our website: sfstategators.com
Mays has a lot to show for her four years at San Francisco State. During her junior year alone, she averaged a team high in both points (12.3) and rebounds (7.4), while dishing out 47 assists overall. She was named Player of the Week, was recognized on the All-‐CCAA Sirst team and was the San Francisco State Female Student / Athlete of the Year.Mays ended her Gator career in sixth place overall in points scored, (1054), fourth in rebounds, (724), Sifth in steals, (183), and third in free throws made, (287).During her sophomore campaign as a Gator, Mays was recognized as Second Team All-‐CCAA, led the team in scoring, rebounding and in steals. The Sinal product? A future Gator Hall of Famer.
Alumni Spotlight: Krystle Mays ’09
Updates since graduation from SFSU?Since graduating I have been working as a Tax Associate for H&R Block during tax season and coaching young kids at the YMCA of San Diego. I also just started my Sirst season coaching at Patrick Henry High School in San Diego. Biggest thing that you learned from playing under Coach Wallace?The biggest thing I learned from Coach Wallace was to always have mental toughness and heart in anything you do; talent is good but without heart or mental toughness you really have nothing at all. You were Coach Wallace's 1st Freshman in his 1st year, what is your best memory of your four years as a Gator Basketball Player?I have two favorite memories. My Sirst is beating University of the PaciSic on their home court. During the game we showed mental toughness and played with a lot of heart and came away with a strong win. The second memory was beating Chico State. Before the Chico game the team as a unit faced adversity but we managed to come together and play a good game and win and it brought us closer together. Advice for kids trying to make the transition to college basketball?The biggest advice I can give to kids making the transition is to stay healthy and put in work when the lights are off. Girls at the college level are much faster and bigger. Taking care of your body is really important to compete at that level. Coming in as a freshman playing with juniors and seniors exposed many of my weakness’ so I was forced to put in work before and after practice.
2012-2013 MISSION STATEMENTSan Francisco State Women’s Basketball is all about the F.A.C.T.S. As a program, our primary focus is to develop young leaders through mentoring females who strive to be the best student-‐athletes. This process encompasses academics as well as social responsibility to our community. Through this process, San Francisco State Women’s Basketball has established Five Core Competencies and Characteristics known as the F.A.C.T.S. for our program.
F-‐AMILYA-‐CADEMICSC-‐HARACTERT-‐EAMWORKS-‐UCCESS