At IR, Dee's got the key to conditioning - The Explorer: Sports

At IR, Dee's got the key to conditioning

Print
Font Size:
Default font size
Larger font size

Posted: Tuesday, August 10, 2010 11:00 pm | Updated: 8:20 am, Thu Mar 24, 2011.

At Ironwood Ridge, it's understood that the pursuit of sports excellence is a year-round endeavor.

That's where strength and conditioning coach Dee Dinota comes in.

"We're trying to stay ahead of the game," Dinota said.

It's worked at Ironwood Ridge; a recent point system analysis of success at the high school sports level put Ironwood Ridge and Catalina Foothills at the top.

Dinota has led strength and conditioning at Ironwood Ridge since the school opened.

"The No. 1 goal is to be physically fit, in shape, and prevent injuries."

When Dinota was in high school, strength training and conditioning were supposed to be for football players, boxers and wrestlers. Working out was something that guys did.

These days, Dinota has a full weight room of girls from different sports, particularly volleyball, basketball and soccer.

"We have less injuries in female sports now," Dinota noted. "In soccer, knee injuries can be brutal. We've had less injuries since we started the program."

The training is also sports-specific. This summer's emphasis was on volleyball, with that season about to begin.

Coach Bill Lang, Ironwood Ridge's volleyball coach since the school opened, has led the Nighthawks to 100 wins in the last three years. Last year, Ironwood Ridge lost in the state semi-finals.

"In the last three years, we've put a huge emphasis on strength training and conditioning," Dinota said. "Coach Lang got me started."

"It's a huge part in our success," Lang said. "We haven't had any down time with injuries."

What does Dinota bring to the table?

"We want Dee for strength, power, injury prevention, and mental toughness," Lang said. "Also to develop synergy and chemistry. For us it's been really successful."

In some sports, injuries may tend to occur in the first week or so, as athletes are still rounding into shape.

"We've always done things in the off-season," Lang said. "Our players can be in great shape at the beginning of the season, from working out year-around. We started this April 1."

Dinota also sees the need for training year-round.

"I have some kids that don't play a sport," Dinota said. "They just work out year around. Guys want to gain weight. Girls want to lose weight."

There's a lot of structure to Dinota's program. It's not just about picking up and lifting weights. The programs are sports-specific.

"It's perfect for kids trying out for a specific sport. When they're in their junior year, they usually pick their sport."

She has a different program of things to do, based on the sport the athlete is playing.

Dinota points out that athletes like Nighthawks senior quarterback Tyler D'Amore, who also plays shooting guard in basketball, are exceptions to the rule.

"I want them to have the ability to hold their positions without getting knocked over. They do a lot of the Olympic lifts and squats."

"All the strength training, foot speed, lateral movement. They look more toned."

As part of sports conditioning, the kids spent the first week of July conditioning at the track at 7 a.m. The strength and conditioning sessions were from 2 to 3:30 p.m. over the last three weeks of July.

When school starts, Dinota will have the Ridge volleyball players working out from 3:30 to 4:30 after school. Then, she'll shift her energies into the girls soccer team from 4:45 to 5:30.

Then, there's the class for sports conditioning, which she teaches during the school day. It's rather popular.

"We have the longest waiting list to get into sports conditioning class," Dinota said.

Dinota went to high school in New York. "I came (to Arizona) and got a teaching job in the Amphi school district. It's been 28 years."

She also taught at CDO, and was the softball coach at CDO for 10 years.

"They were not having injuries at CDO. Then, I came over here and started the class here. A healthy body is a healthy mind."

Would she consider returning to coaching a team in a sport?

"My kids are done now. I'm done with coaching teams."

© 2014 The Explorer. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

More about

More about

More about

Welcome to the discussion.

Oro Valley Audiology

Oro Valley AudiologyAddress: 2542 E Vistoso Commerce Loop Rd, Oro Valley, AZ 85755Phone:(520) ...

HS Schedule

Tuesday, September 30

Boys Golf (3 p.m.)

Mountain View at Haven Golf Course

Ironwood Ridge, Buena, Catalina at Rincon (Dell Urich)

Girls Volleyball (4, 5, 6 p.m. unless otherwise noted)

Marana at CDO

Maricopa at Mountain View

Ironwood Ridge at Vista Grande

Poston Butte at Catalina Foothills

San Miguel at Pusch Ridge

Freshman Football (6 p.m.)

Maricopa at Marana

Wednesday, October 1

Girls Golf (3 p.m.)

Mountain View vs. Ironwood Ridge (Omnu Tucson National)

CDO, Sunnyside at Flowing Wells (Silverbell)

Sabino at Catalina Foothills

Cross Country (4:30 p.m.)

Ironwood Ridge, Sahuarita at Flowing Wells (Columbus Park)

Marana, St. Gregory at Catalina Foothills

Girls Volleyball (4, 5, 6 p.m. unless otherwise noted)

CDO at Ironwood Ridge

Freshman Football (6 p.m.)

Mountain View at Salpointe

Catalina Foothills at CDO

JV Football (6.p.m.)

Marana at Maricopa

Salpointe at Mountain View

CDO at Catalina Foothills

Thursday, October 2

Swimming (4 p.m.)

Mountain View, St. Gregory’s, Pusch Ridge at Marana

Girls Volleyball (4, 5, 6 p.m. unless otherwise noted)

Mountain View at Poston Butte

Catalina Foothills at Flowing Wells

Pusch Ridge at Willcox

Varsity Football (7p.m.)

Maricopa at Marana

Mountain View at Salpointe

Catalina Foothills @ CDO

Ironwood Ridge at Rincon

Friday, October 3

Boys Golf (all day)

CDO, Ironwood Ridge at Santa Rita/Flowing Wells Invitational

Girls Vollyeball (all day)

CDO, Catalina Foothills at Falcon Invitational

Cross Country

Catalina Foothills, CDO, Ironwood Ridge at Desert Twilight Festival

Varsity Footbal (7 p.m.)

Pusch Ridge at San Tan Valley

Saturday, October 4

Boys Golf (all day)

CDO at Santa Rita/Flowing Wells Invitational

Swimming (all day)

Catalina Foothills, CDO, Ironwood Ridge at Brophy/Xavier Swim Invitational

Girls Volleyball (4 p.m.)

Pusch Ridge at Desert Christian

MOS: Halloween

We asked the community about Halloween!

MOS: Ebola Virus

We asked the community about the Ebola Virus.

More Featured Videos

Oro Valley Audiology

Oro Valley AudiologyAddress: 2542 E Vistoso Commerce Loop Rd, Oro Valley, AZ 85755Phone:(520) ...

Spacer4px

Follow us on Facebook