Category Archives: FallSports

College Softball Pioneers

College Bound Pioneers!  Congratulations to these Pioneers for making it to the next level.

Erin Schulz – Class of 2016 (Central Methodist University in Fayette, Missouri)

Carsen Nelson – Class of 2015 (Central Community College in Columbus, Nebraska)

Bailey Baxter – Class of 2014 (Morningside College in Sioux City, Iowa)

Madison Nelson – Class of 2014 (Midland University in Fremont, Nebraska)



  • This is a recently added page.  If you are a Fort Calhoun Softball Alumni and would like your information added, please contact Ginger Appel at


Travel Itinerary

Date Team Depart from HS Arrive Game Time Opponent Location
8/18/2018 JV 9:00AM 9:50AM 11:00AM Away vs.  Logan View Scribner – 195 Fairacres Rd, Scribner, NE 68057
8/18/2018 Varsity 9:00AM 9:50AM 12:30PM Away vs.  Logan View Scribner – 195 Fairacres Rd, Scribner, NE 68057
8/23/2018 JV 2:40PM 3:50PM 5:00PM Away vs.  Syracuse Syracuse – 399 West 3rd. Syracuse, NE 68446
8/23/2018 Varsity 2:40PM 3:50PM 6:30PM Away vs.  Syracuse Syracuse – 399 West 3rd. Syracuse, NE 68446
8/25/2018 Varsity 7:30AM 7:45AM 9:00AM Tournament Blair – 10th and Jackson St, Blair NE 68008
8/30/2018 JV 3:00PM 3:50PM 5:00PM Away vs.  Bishop Neumann Wahoo – Hackberry Park, 781 N Hackberry St, Wahoo NE 68066
8/30/2018 Varsity 3:00PM 3:50PM 6:30PM Away vs.  Bishop Neumann Wahoo – Hackberry Park, 781 N Hackberry St, Wahoo NE 68066
9/11/2018 JV 3:20PM 3:50PM 5:00PM Away vs.  Mercy Dill Softball Complex, 70th & Military Ave, Omaha
9/11/2018 Varsity 3:20PM 3:50PM 6:30PM Away vs.  Mercy Dill Softball Complex, 70th & Military Ave, Omaha
9/15/2018 Varsity 7:15AM 7:50AM 9:00AM Tournament Seymour Smith Softball Complex – 6802 Harrison St, Omaha NE 68127
9/22/2018 Varsity 7:00AM 7:50AM 9:00AM NCC Tournament Wahoo – Hackberry Park, 781 N Hackberry St, Wahoo NE 68066
9/24/2018 Varsity 2:30PM 3:20PM 4:30PM Yutan, Malcolm Yutan – Hayes Softball Complex,  99 Cedar Dr, Yutan, NE 68073
9/27/2018 JV 3:00PM 3:45PM 5:00PM Away vs.  Ashland-Greenwood Ashland – 1125 Clay St, Ashland, NE 68003
9/27/2018 Varsity 3:00PM 3:45PM 6:30PM Away vs.  Ashland-Greenwood Ashland – 1125 Clay St, Ashland, NE 68003
9/29/2018 Varsity 7:30AM 8:50PM 10:00AM Wisner-Pilger, West Point Wisner – 200 10th St, Wisner, NE 68791
10/4/2018 Varsity TBD TBD TBD Districts TBD
10/5/2018 Varsity TBD TBD TBD Districts TBD
10/10/2018 Varsity TBD TBD TBD State Hastings
10/11/2018 Varsity TBD TBD TBD State Hastings
10/12/2018 Varsity TBD TBD TBD State Hastings


2014 Pioneer Football Roster

Number: Last: First: Grade: Height: Weight: Position:
1 Schwarz Trey 11 6’4 180 WR/LB
2 Namuth Ben 11 5’10 155 WR/DB
3 Babin Cade 11 5’11 140 WR/DB
4 Lake Brayden 12 5’10 175 WR/DB
5 Ryan Tyler 12 6’0 145 WR/DB
6 Lehman Louis 11 5’11 175 WR/LB
7 Warner Jamie 9 5’9 150 QB/DB
9 Grosse-Rhode Riley 11 5’8 170 QB/DB
11 Fickbohm Zane 11 5’8 160 WR/DB
12 Namuth August 11 5’11 165 QB/LB
15 Lehman Frederick 12 5’11 195 QB/LB
17 Thomas Hunter 9 5’6 145 QB/LB
19 Imig Zach 9 5’10 145 WR/DB
20 Albertson Lonnie 11 5’7 155 RB/LB
21 Lake Riley 10 5’3 115 WR/DB
22 Ryan Austin 10 5’11 140 WR/DB
24 Johnson Nick 10 5’9 140 WR/DB
25 Dethlefs Blake 12 5’8 160 WR/LB
28 Tegels Jacob 11 5’5 135 RB/LB
29 Mlynarik Josh 12 6’0 205 RB/DL
31 Bendorf Chandler 9 5’10 145 RB/LB
32 Warthen Kyle 12 5’9 165 RB/LB
34 King Jave 9 5’7 140 RB/LB
42 Twomey Joe 10 5’10 140 WR/LB
43 Klabunde Bret 11 5’11 185 RB/LB
44 Randall Josh 9 5’10 165 RB/LB
45 Lansing Jimmy 9 5’9 150 WR/DB
50 Grosse-Rhode Caleb 10 5’8 190 OL/DL
52 McFarlin Larry 12 6’0 185 OL/LB
53 Faust Peyton 10 5’10 225 OL/DL
54 Union Justin 9 5’7 160 OL/DL
56 Forrester Shannon 12 6’3 200 OL/DL
57 Bradburn Cole 10 6’0 205 OL/DL
59 Penas Jake 11 5’8 145 OL/DL
60 Appel Nolyn 11 6’4 190 OL/DL
61 Teeter Troy 9 5’5 150 OL/DL
64 Ashby Dalton 10 6’0 175 OL/DL
65 Sargent Tyler 11 5’7 195 OL/DL
66 Welchert Cole 11 5’11 185 OL/LB
67 Hiykel Matt 12 5’9 205 OL/DL
68 Conrad Seth 9 5’8 180 OL/DL
70 Turner Trey 9 6’0 185 OL/DL
71 Fitzgerald Tyler 11 5’6 165 OL/DL
75 Costanzo Jadon 10 5’7 165 OL/DL
76 Gebhardt Jaris 10 6’5 295 OL/DL
77 Oliver Chance 11 6’0 285 OL/DL
78 Ruge Nolyn 10 5’11 175 OL/LB
79 Oliver Wylie 9 5’11 200 OL/DL
80 Bonacci Ben 9 5’5 110 WR/DB
81 Henne Jerrit 11 5’9 150 WR/DB
84 Skelton Tanner 9 5’5 120 WR/DB
85 Chacon Alex 10 5’6 135 WR/DB
88 Pace Tyler 12 6’4 200 WR/LB
Head Coach: Andrew Christensen
Assistant Coaches: Jason Thomas, Dustin Humphrey, Chuck Bradburn, Noah Thielen, Alex McNew,
Russell Romans
Managers: Sam Winter, Trenton Bouwman, Aiden Antisdel
Film: Cain Coontz
Stats: Eric Babin, Chad Grosse-Rhode, Dave Romans

2014 Schedule & Results

Regular Season 6-3 Playoffs 0-1

West Point- Beemer- Win 19-0

Wayne- Lose 21-28

Louisville- Win 21-20

Bishop Neumann- Win 24-20

DC West- Win 48-0

Ashland Greenwood- Lose 7-35

Boys Town- Lose 6-14

Arlington- Win 22-14

Concordia- Win 18-13

Cozad- Lose 13-41 (Playoffs)


2018 Team Roster

Jersey # Last Name First Name Grade
1 Baxter Courtney 12
7 Klemm Julie 12
9 Wear Jordan 12
10 King Zoe 12
13 Nottleman Westin 11
19 Bradburn Kennedy 11
21 Wimer Kinsley 11
6 Hansen McKenzie 10
8 Perez Victoria 10
11 Pane Lily 10
16 Winterberg Jessyka 10
18 Ellis Devin 10
2 Tripp Dru 9
3 Reed Maddie 9
4 Benoit Bella 9
5 Therkildsen Morgan 9
12 Hubbard Lucy 9
14 Pohlad Payton 9


Gridiron Golf Tournament

2019 Gridiron Golf Tournament

Come support the 2019 Fort Calhoun Football Program at our 20th Annual Golf Scramble!!!  The tournament will be held on Friday, May 31st, at River Wilds in Blair, NE.  All information needed is located in the brochure below.  Hope to see you all there!  We truly appreciate all the support!!!

Tell all your family and friends!!!

If you have any questions, please email Coach Christensen at



Nutrition for the Athlete



Quick Facts…


  • Athletes achieve peak performance by training and eating a variety of foods.
  • Athletes gain most from the amount of carbohydrates stored in the body.
  • Fat also provides body fuel; use of fat as fuel depends on the duration of the exercise and the condition of the athlete.
  • Exercise may increase the athlete’s need for protein.
  • Water is a critical nutrient for athletes. Dehydration can cause muscle cramping and fatigue.


Becoming an elite athlete requires good genes, good training and conditioning and a sensible diet. Optimal nutrition is essential for peak performance. Nutritional misinformation can do as much harm to the ambitious athlete as good nutrition can help.




Athletes benefit the most from the amount of carbohydrates stored in the body. In the early stages of moderate exercise, carbohydrates provide 40 to 50 percent of the energy requirement. Carbohydrates yield more energy per unit of oxygen consumed than fats. Because oxygen often is the limiting factor in long duration events, it is beneficial for the athlete to use the energy source requiring the least amount of oxygen per kilocalorie produced. As work intensity increases, carbohydrate utilization increases.


Complex carbohydrates come from foods such as spaghetti, potatoes, lasagna, cereals and other grain products. Simple carbohydrates are found in fruits, milk, honey and sugar. During digestion, the body breaks down carbohydrates to glucose and stores it in the muscles as glycogen.


During exercise, the glycogen is converted back to glucose and is used for energy. The ability to sustain prolonged vigorous exercise is directly related to initial levels of muscle glycogen. The body stores a limited amount of carbohydrate in the muscles and liver. If the event lasts for less than 90 minutes, the glycogen stored in the muscle is enough to supply the needed energy. Extra carbohydrates will not help, any more than adding gas to a half-full tank will make the car go faster.


For events that require heavy work for more than 90 minutes, a high-carbohydrate diet eaten for two to three days before the event allows glycogen storage spaces to be filled. 


According to the Olympic Training Center in Colorado Springs, endurance athletes on a high-carbohydrate diet can exercise longer than athletes eating a low-carbohydrate, high-fat diet. Eating a high-carbohydrate diet constantly is not advised. This conditions the body to use only carbohydrates for fuel and not the fatty acids derived from fats.


Electrolyte beverages can be used if the athlete tolerates them, but other electrolytes are not essential until after the event. Experiment during training to find the best beverage for you.


Table 1: Sample menu of a high carbohydrate diet.

Food item




8 ounces orange juice



1 cup oatmeal



1 medium banana



8 ounces low-fat milk



1 slice whole wheat toast



1 tablespoon jelly




2-ounce slice ham



1 ounce Swiss cheese



2 slices whole wheat bread



1 leaf lettuce



1 slice tomato



8 ounces apple juice



8 ounces skim milk



2 cookies




3 cups spaghetti



1 cup tomato sauce
with mushrooms



2 tablespoons Parmesan cheese



4 slices French bread



1 slice angel food cake



1/4 cup sliced strawberries



1/2 cup ice cream




16 ounces grape juice



6 fig cookies






(75% of total calories)


Eating sugar or honey just before an event does not provide any extra energy for the event. It takes about 30 minutes for the sugar to enter the blood stream. This practice may also lead to dehydration. Water is needed to absorb the sugar into the cells. Furthermore, sugar eaten before an event may hinder performance because it triggers a surge of insulin. The insulin causes a sharp drop in blood sugar level in about 30 minutes. Competing when the blood sugar level is low leads to fatigue, nausea and dehydration.


A diet where 70 percent of calories comes from carbohydrates for three days prior to the event is sometimes helpful for endurance athletes.




Water is an important nutrient for the athlete. Athletes should start any event hydrated and replace as much lost fluid as possible by drinking chilled liquids at frequent intervals during the event. Chilled fluids are absorbed faster and help lower body temperature. (See Table 2.)


Table 2: Recommendations for hydration.

Day before

Drink fluids frequently

Pre-event meal

2-3 cups water

2 hours before

2-2 1/2 cups water

1/2 hour before

2 cups water

Every 10-15 minutes during the event

1/2 cup cool (45-55 degrees) water

After event

2 cups fluid for each pound lost

Next day

Drink fluids frequently (it may take 36 hours to rehydrate completely).




Fat also provides body fuel. For moderate exercise, about half of the total energy expenditure is derived from free fatty acid metabolism. If the event lasts more than an hour, the body may use mostly fats for energy. Using fat as fuel depends on the event’s duration and the athlete’s condition. Trained athletes use fat for energy more quickly than untrained athletes. Consumption of fat should not fall below 15 percent of total energy intake because it may limit performance.  Athletes who are under pressures to achieve or maintain a low body weight are susceptible to using fat restriction and should be told that this will hinder their performance.




After carbohydrates and fats, protein provides energy for the body. Exercise may increase an athlete’s need for protein, depending on the type and frequency of exercise. Extra protein consumed is stored as fat. In the fully grown athlete, it is training that builds muscle, not protein per se. The ADA reports that a protein intake of 10 to 12 percent of total calories is sufficient. Most authorities recommend that endurance athletes eat between 1.2-1.4 grams protein per kg of body weight per day; resistance and strength-trained athletes may need as much as 1.6-1.7 grams protein per kg of body weight. (A kilogram equals 2.2 pounds.)


Japanese researchers demonstrated that “sports anemia” may appear in the early stages of training with intakes of less than 1 gram/kg of body weight per day of high quality protein. To calculate your protein needs, divide your ideal weight by 2.2 pounds to obtain your weight in kilograms. Then multiply kilograms by the grams of protein recommended.


A varied diet will provide more than enough protein as caloric intake increases. Furthermore, Americans tend to eat more than the recommended amounts of protein. Excess protein can deprive the athlete of more efficient fuel and can lead to dehydration. High-protein diets increase the water requirement necessary to eliminate the nitrogen through the urine. Also, an increase in metabolic rate can occur and, therefore, increased oxygen consumption. Protein supplements are not always recommended.


Vitamins and Minerals


Increased caloric intake through a varied diet ensures a sufficient amount of vitamins and minerals for the athlete. There is no evidence that taking more vitamins than is obtained by eating a variety of foods will improve performance. Thiamin, riboflavin and niacin (B vitamins) are needed to produce energy from the fuel sources in the diet. However, plenty of these vitamins will be obtained from eating a variety of foods. Carbohydrate and protein foods are excellent sources of these vitamins. Furthermore, the B vitamins are water soluble and are not stored in the body, so toxicity if not an issue.  Milk products not only increase the riboflavin level but also provide protein and calcium.


Minerals play an important role in performance. Heavy exercise affects the body’s supply of sodium, potassium, iron and calcium. Sweating during exercise increases the concentration of salt in the body.  Consuming salt tablets after competition and workouts is not advised as this will remove water from your cells, causing weak muscles.  Good sodium guidelines are to: 1) avoid excessive amounts of sodium in the diet and 2) beverages containing sodium after endurance events may be helpful. 


Eating potassium-rich foods such as oranges, bananas and potatoes throughout training and after competition supplies necessary potassium.


Iron carries oxygen via blood to all cells in the body and is another important mineral for athletes.  Athletes between 13 and 19 years old may have inadequate supplies of iron due to menstruation and strenuous exercise.


Calcium is an important nutrient for everyone as it is important in bone health and muscle function.  Choosing low-fat dairy products, provide the best source of calcium.


The Pre-Game Meal

A pre-game meal three to four hours before the event allows for optimal digestion and energy supply. Most authorities recommend small pre-game meals that provide 500 to 1,000 calories.


The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in the form of complex carbohydrates (breads, cold cereal, pasta, fruits and vegetables). They are digested at a rate that provides consistent energy to the body and are emptied from the stomach in two to three hours.


High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy. In addition, concentrated sweets can draw fluid into the gastrointestinal tract and contribute to dehydration, cramping, nausea and diarrhea. Don’t consume any carbohydrates one and a half to two hours before an event. This may lead to premature exhaustion of glycogen stores in endurance events.


Avoid a meal high in fats. Fat takes longer to digest as does fiber- and lactose-containing meals.


Take in adequate fluids during this pre-game time. Avoid caffeine (cola, coffee, tea) as it may lead to dehydration by increasing urine production.


Don’t ignore the psychological aspect of eating foods you enjoy and tolerate well before an event. However, choose wisely — bake meat instead of frying it, for example.


Some athletes may prefer a liquid pre-game meal, especially if the event begins within two or three hours. A liquid meal will move out of the stomach by the time the game begins. Remember to include water with this meal.


The Post-Game Meal

Regardless of age, gender or sport, the post-game competition meal recommendations are the same. (See Table 3.) Following a training session or competition, a small meal eaten within thirty minutes is very beneficial. The meal should be mixed, meaning it contains carbohydrate, protein, and fat. Protein synthesis is greatest during the window of time immediately following a workout and carbohydrates will help replete diminished glycogen stores. However, consume food within the 30 minute window may be difficult for athletes—they often experience nausea or lack of hunger.  Options to address this difficulty include:


  • Carbs you can drink that contain protein.  There are several liquid smoothies and beverages on the market that provide high protein and carbohydrates for replenishment.  One classic is chocolate milk.
  • If that is difficult, fruit, popsicles, oranges, bananas, bagels, melon, or apple slices all would be better than not consuming any food.


Many athletes turn to protein/amino-acid supplementation in the form of powders or pills post-workout.  These are unnecessary and have been linked to dehydration, hypercalciuria, weight gain, and stress on the kidney and liver.   Furthermore, any athletes consuming supplements in replacement of meals should consult with their doctor or a registered dietitian before continuing.


Maintain nutritional conditioning not only for athletic events, but all the time (See fact sheet 9.353, Dietary Guidelines for Americans). A pre-game meal or special diet for several days prior to competition cannot make up for an inadequate daily food intake in previous months or years.




Lifelong good nutrition habits must be emphasized. Combine good eating practices with a good training and conditioning program plus good genes, and a winning athlete can result!


Table 3: Two pre-event meal plans.

Pre-Event Meal Plan I, 2-3 hours prior
(approximately 500 calories)

Lean meat or protein equivalent

2 ounces


1 serving (1/2 cup)

Bread or easily digestible carbohydrate

2 servings

Pre-Event Meal Plan II, 3 1/2 – 4 hours prior
(approximately 900 calories)

Cooked lean meat or protein equivalent

2 ounces


1 serving (1/2 cup)

Pasta or baked potato

1 cup or 1 medium

Bread or carbohydrate substitute

2 servings

Low-fiber vegetable

1 serving (1/2 cup)

Fat spread

1 teaspoon

Dessert: Angel food cake or plain cookies

1 piece 2 cookies





Written by: J. Anderson, L. Young, S. Prior (12/10)

Colorado State University


  • Advances in Sports Medicine and Fitness, Volume 2, 1989.
  • Nutrition for Fitness and Sports, Melvin Williams; Brown, Benchmark, 1995.
  • Nutrition for the Recreational Athlete, Catherine Jackson, editor; CRC Press, 1995.
  • Krause’s Food and Nutrition Therapy, 12th e, 2008




Strength & Conditioning

2019-20 Off-Season Strength & Conditioning

Monday, Wednesday, and Friday at 6:30am-7:30am (Be there by 6:25)

Band or Choir Athlete- 6:00-6:40am

Year Round Strength Training Program

Skill Development

Spring Only

Tuesday and Thursday’s at 7:15am and 3:15pm

  • 7:15 session is for all football players that compete in a Spring sport
  • 3:15 session is for all football players that do not compete in a Spring sport


All AM Strength Training Sessions are mandatory for all Pioneer Football Players, regardless if they play a winter/spring sport or not.  Players will lift light and do flexibility exercises on game days.  This not only develops strength for the upcoming football season, but this also keeps our athletes strong through their winter/spring sports.

“It takes no talent to give maximum effort.”

-Jon Gruden