Andrew Rafferty
@coachrepete
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MS in Exercise Science CSCS S&C Clinton Public Schools @misshssca advisory board member 2023 @NHSSCA MS State COY, 2024 @NHSSCA Southeast Regional COY
Joined May 2011
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Rotational Force Velocity Curve
It is common practice for coaches to base their training around the force/velocity curve. We want to train/expose our athletes to various stimulants to create desired adaptations. Relatively easy to plan for when looking at the sagittal plane.
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At 7:46 this morning Rozzi Clare came into this world. Nothing better than being a dad.
#girldadx3
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Grateful to work for an awesome district and be surrounded by some the best coaches and athletes in the state.
Andrew Rafferty named NHSSCA Mississippi Coach of the Year
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Honored to be chosen as the Southeast Coach of the Year. So grateful for the school district and community I work for. I am blessed to work some of the best athletes and coaches around.
#trainsrollin
🚂🚂
We are excited to announce our 2024 Regional Coach of the Year winners! We congratulate these coaches for this recognition and thank them for being passionate about the HS S&C profession
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@StrengthDebates
Kids sprint from the time they are capable of doing so. So by the time they are in high school their training age of sprinting is much more advanced than resistance training. Once equity is built max attempts can be performed.
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First shipment arrived today. SSBs and sleds. Grateful for an awesome district who is willing to invest in our athletes.
@GoArrows
🚂🚂
#trainsrollin
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No better way to start the day. Being smart is important, but big biceps are importanter.
#trainsrollin
When you have the state’s Strength & Conditioning Coach of the Year, what better way is there to pump up a Friday than a few curls, having fun with it?
Coach Rafferty is always one to remind you that today is a good day to have a good day, so make the most of your
#FlexFriday
.
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Have made a lot of great memories with these kids since they were in the 7th grade. Senior nights seem to keep coming faster each year. Almost that time for the final push.
#winnerswin
#trainsrollin
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Had some fun this morning at car rider duty. A new tradition has begun. Chasing the sweet juicy pump to start the morning off right.
#FlexFriday
#trainsrollin
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The girls told me this off-season that I was going to be able to get rid of that silver medal this year. They made true on their promise.
@LadyArrowSoccer
#trainsrollin
#winnerswin
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There was some discussion this weekend at the
@misshssca
about getting girls to buy into the training. I have found that showing up for them is the most important. Driving the bus for
@LadyArrowSoccer
2nd round playoff match today.
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Words can’t come close to how proud I am of this girl. She has face more challenges over these past four years than most people will deal with in a lifetime. Her hard work and determination has led her to graduating 4th in her class with 104 cumulative GPA.
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Last year we had an average of 20 jr high athletes come train. Today was the first day of training for jr high and there was over 60 athletes. Super pumped about the commitment to training and can’t wait for more to come.
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Progressing MB Throws
- 1/2 Kneel - more stability, torso tall, feel back hip driving into front hip, hips before hands
-bilateral- kinematic sequence, hips slightly move forward (don’t spin), lead leg block
-athletic - move faster, generate force from ground, lead leg block
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I’ve got the best job around. Surrounded by great coaches and amazing athletes!
#trainsrollin
Thanks to
@PJohnstone_
and
@WLBT
for the excellent spotlight on the work Coach Rafferty does with our programs both on and off of the field.
#GoArrows
@coachrepete
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Always fun when one of the teams doesn’t have a back up catcher. These old legs still have something in them.
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Last night was Senior Night, and it was a special one. This was the first group of 7th graders that I coached. One of the best parts about my job is getting to see kids like these group up over the years. This will always be a special group.
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My sweet girl turns 4 today. Oh the joy she brings to my life. My princess loving girl. It doesn’t seem like that long ago I got a phone call in the middle of our baseball game in Greenville, and I got to drive 2 hours through the delta for her birth.
#girldad
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It’s a great day for a great day! Both
@LadyArrowSoccer
and
@CHSArrowSoccer
programs advance to north state.
#winnerswin
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Another great weekend at
@NHSSCA
NATCON. Lot of great information learned, but what was even better was the connections and relationships built. Can’t wait for next year.
#texasforever
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Big day today for my family. Just finished up moving my oldest daughter into her dorm room.
#dadlife
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My boy
@only1cj_2
finally got his first pro home run today. Love getting to see him live out his dream
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Super excited to be a part of this group of coaches and I’m looking forward to helping grow S&C in high schools in the state of Mississippi
🚨🚨 MEET THE BOARD 🚨🚨
Last board member before spotlight our director is
@coachrepete
Check him out below👇🏼👇🏼
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If you are constantly training your spine in a state of compression, your spine will adapt to that stress. This can have a negative impact on your ability to bend and rotate. There must be balance in the program. Train to be athletic not a powerlifter.
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Step Back Shot Put Throw:
I really like this variation to help athletes feel themselves load into their back leg and then over come the force to immediately get off their back side.
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Senior awards night for
@ClintonSchools
and my superstar racked up and even got the Hall Fame. So proud of the person she is becoming and the hard work she has put in.
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Got the best surprise at practice today. Nothing better than being a dad.
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Looking over some data from
@LadyArrowSoccer
and
@CHSArrowSoccer
as I prepare for a speaking engagement, and I can’t wait to brag on them and their work ethic. 🚂🚂
#trainsrollin
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This morning was awesome and made this dad unbelievably happy. Today was booger’s first soccer game and also the state championship game for our
@LadyArrowSoccer
I am so grateful for her to have such amazing role models to surround herself with.
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Little booger got to help her daddy drive tonight. Love all these little moments with my girl.
#girldad
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Solid first sessions with
@LadyArrowSoccer
. No better way to start the day. Can’t wait to see these ladies progress this year.
#chopwoodcarrywater
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Our
@CHSArrowSoccer
has been killing it this off-season. So far the team has increased an avg of 9.2lbs, 10yd sprint avg down over a .1 and verts are up over 3.3 inches.
#dontgiveuptheship
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First day of school for 3 of the 4 members in the family. Let’s get this year rolling.
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Queens of the north.
#trainsrollin
🚂🚂
May we present to you your 2024 MHSAA 7A North State Champions!!
Arrows- 2
Jaguars- 1
@bshields0244
@LadyArrowSoccer
@ClintonSchools
@coachrepete
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Looking at some data last night after our soccer seasons finished.
@LadyArrowSoccer
missed 0.3% and
@CHSArrowSoccer
missed only 1.6% of potential games. The strength and power gains this season have been great, but the best ability is availability. Can’t wait to start again.
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Super honored to be recognized for the state of Mississippi as we continue to grow the field of S&C here.
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Final team training for this special group of seniors. This group has done everything I’ve asked of them and more. They have been a strength coach’s dream. They have played a huge role in making me into a “soccer guy”.
Time for one last ride on Saturday.
#trainsrollin
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Stimulus > one particular movement
Give athletes a basketball goal and a ball and watch the effort and intent of jumps go through the roof.
Plyo Circut for the day:
Seated Box Jump x4
DB Squat Jump x 4
Dunks x2
CMJ x2
Each athlete hit their best CMJ in the past 6 weeks today.
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Started utilizing the 1x20 program with our Jr. High athletes and I’m loving the results. These kids have been getting after it this fall.
@ArrowBaseball
@CHSArrowSoccer
#trainsrollin
🚂🚂
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The culmination of an undefeated season happened last night. Number 1 team in the state number 2 in the nation.
@CHSArrowSoccer
🚂🚂
#trainsrollin
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At my daughter’s freshmen orientation and it’s hilarious the looks I’m getting from other parents trying to figure out how I have a college freshmen.
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My superstar killed it tonight in her theatre production of The Best Christmas Pageant Ever.
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Shipment
#3
has arrived!
#trainsrollin
🚂🚂
First shipment arrived today. SSBs and sleds. Grateful for an awesome district who is willing to invest in our athletes.
@GoArrows
🚂🚂
#trainsrollin
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Always a good day when new equipment comes in to help make our athletes better.
#chopwoodcarrywater
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Moving the weight itself is alright, but when it’s done with focus and intent the results are remarkable. Develop movement patterns, then drive the intensity. A couple of junior
@ArrowBaseball
players doing a great job with some pause RDLs from the other day.
#chopwoodcarrywater
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It’s truly been a blast watching these young men grow over the last 6 years. They have made a great impact on my life.
@gholmes2219
@TJanos14
@CarrTytrez
@parkerfulton03
@AshtonJ76519227
I will always be there for y’all.
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It's been a solid fall for
@ArrowBaseball
Here is the end of fall strength leaderboard. A lot of hard work led to a lot gains across the board. Can't wait to watch these boys compete this spring.
#chopwoodcarrywater
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Big moment for this
@LadyArrowSoccer
8th grader. Decided to stop playing around with the mini hurdles. But what was awesome was how many other girls were able to conquer fears after seeing her go. 🐇🐇
#chopwoodcarrywater
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ITS A GREAT DAY FOR A GREAT DAY!!! Both
@LadyArrowSoccer
@CHSArrowSoccer
are going to the state title game.
#winnerswin
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Just a couple of teams getting after it.
@CHSArrowSoccer
in there ISO phase and
@ArrowBaseball
starting 1st block of ECC. Love when these teams train together they compete against each other like no other.
#trainsrollin
🚂🚂
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Baby girl wanted to get her sprint timed like the “big girls” love having her come up to work.
#speedfordays
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The outline for
@CHSArrowSoccer
and
@LadyArrowSoccer
has been made. Can’t wait to get back to work with these teams and start the title defense.
#trainsrollin
🚂🚂
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Just a couple of 7th grade
@LadyArrowSoccer
players crushing some 50lb Cossack Squats.
#trainsrollin
🚂🚂
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1/2 kneel scoop toss is one of my favorite ways to start an athlete with rotational throws. The stance allows for the athlete to feel them rotate their back hip into the there front hip. Too often in a bilateral stance the athletes will have soft front side and the hips will leak
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Little booger said she wanted to jump off the boxes like the soccer girls did the other day.
@LadyArrowSoccer
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Super proud of the hard work and buy in from both
@CHSArrowSoccer
and
@LadyArrowSoccer
this season. Go get that one seed this week.
#physicallydominate
#chopwoodcarrywater
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Last session before our girls head west to Louisiana for a couple of games this weekend. Getting everything primed and ready to go.
#trainsrollin
🚂🚂
@GoArrows
@LadyArrowSoccer
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Had a great time getting what some of things I get to do with some pretty awesome athletes. Check it out on the 20th.
#trainsrollin
🚂🚂
Coming out Feb 20th we’ve got
@coachrepete
We talk Medball and Rotational Training, Soccer, GPS, and everything in between.
Raff is doing some cool stuff with speed profiling his athletes based on medball throws. Stay tuned 👀
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Best part of spring break is getting to workout with my favorite training partner. She comes out and says “daddy I want to train like the big girls at your work”
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My sweet girl turns two today. What an amazing two years it’s been. Can’t wait to watch her grow up.
#girldad
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Metrics were through the roof during last nights win against Miami Beach. Multiple in game speed PRs and Sr. Brady Torrence sets new in game top mph
#trainsrollin
@CHSArrowSoccer
@GoArrows
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Day one with the college guys and not much has changed.
@Tyree_Carr7
is one strong dude. Taking a couple plates for some slow eccentrics.
#armcare
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Solid day of work for
@CHSArrowSoccer
as we get ready for the first playoff game Tuesday night.
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Solid week of training for
@LadyArrowSoccer
and
@ArrowVolleyball
Not many who get after or day in and day out like them.
#StrongGirls
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The boys from
@ArrowBaseball
and
@CHSArrowSoccer
were flying high today. Here are today's top jumps. Also had 37 guys hit new PRs on the day
#trainsrollin
🚂🚂
@GoArrows
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First day implementing spring ankle series with
@ArrowVolley
Love the hard work they put in every session.
#chopwoodcarrywater
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First ever NatCon was great. It was fun time meeting and catching up with some boys from the sip.
#almosttablefillers
@tlala2
@Coach_GAdams
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Words can’t come close to describing how proud I am of my oldest daughter.
Check out this article about Tabitha Hewitt-Rafferty, a freshman at Mississippi State University and former foster child who found solace in the performing arts.
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Great day of training for
@LadyArrowSoccer
filled with CMJ PRs. Freshmen Kayla Jones sets new female record with 26.5”.
Brooke Richards, Cooper Pletzke, Kate Crisler, Leah Johnson also hit PRs today.
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Had a great time recording with
@CoachRasberry
this morning. Got to talk about medicine balls throw and how to progress them in your program, building relationships with the community, and more. Hope people can find some value in it when it’s released.
Tomorrow we are recording with
@coachrepete
&
@coachseay_cscs
Looking forward to some great conversations with 2 great coaches
#StayStrong
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Todays car rider duty playlist is brought to by band shirts kids wear without knowing any of their songs.
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Senior Hayden Thomas had some bounce yesterday breaking that
@CHSArrowSoccer
record for vertical jumping 32.6.
#beuncommon
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Junior High football got to have some yesterday timing 40s. 7th grade track star Jeremiah Barnett had the top time with a 4.59
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Episode came out today for the
@ConjugateChat
I realized while recording it might be hard to understand the progressions I use for MB so this is our basic progressions for rotational throws.
Progressing MB Throws
- 1/2 Kneel - more stability, torso tall, feel back hip driving into front hip, hips before hands
-bilateral- kinematic sequence, hips slightly move forward (don’t spin), lead leg block
-athletic - move faster, generate force from ground, lead leg block
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My favorite day of the week is Wednesday. The day my little girl gets to come to work and help me coach. Today she got to help lead
@LadyArrowSoccer
through our snatch progression.
#trainsrollin
🚂🚂
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Super excited to be able to share what I love with this group of talented athletes. 🚂🚂
#trainsrollin
We are so excited to have Coach Andrew Rafferty working with our team this summer! He is one of the top strength and conditioning coaches, and he is so passionate about his work!
@coachrepete
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Gotta love Fly 10 days.
@LadyArrowSoccer
killed it today. 9 girls set new PRs and 7 others tied their top time.
19 MPH
1) Tailynn Remmel - 19.11
18 MPH
1) Jakiya Michael - 18.76
2) Lauren Warner - 18.76
3) Kayla Jones - 18.26
#fastarrows
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One of the many things that is great about coaching in the south. I can’t sit still and hate hunting. However, my athletes don’t. Always a good day when deer meat shows up on my desk.
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Loved hearing about training the foot and ankle complex this past weekend. A big take away for me was: Too often we strengthen our hips and knees but if we neglect the foot/ankle our body won’t allow us to use this new force capability.
-day 1 of ISO wall now being implemented
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