Blake Derby

Powhatan High School Defensive Coordinator, Linebackers Coach & Head Strength & Conditioning Coach

[Jayshaun Morris @morris_jayshaun]

#uptop

[Coach AJ 🎯 Mental Fitness @coachajkings]

Mike Leach said, "Nothing is really fun unless it's hard. We've got to embrace that things are going to be hard and we've got to embrace being excited when things are hard."

The best don’t fear obstacles, they embrace them.

You can't become great if you only chase what's easy.

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

Refuel at halftime or between quarters to prevent cramping, fight fatigue, stay hydrated, and keep your speed, power, and strength at their peak while reducing your risk of injury. 🔥

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

Fueling the elite student athlete 🏈

[ℍ𝕒𝕞𝕚𝕝𝕥𝕠𝕟⚡️ @HamDawg115]

Me walking out of the bedroom at 8 AM to watch College GameDay and 12+ hours of College Football.

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

"Hey Coach, what should I eat the night before a game?"

Avoid:
❌Fried foods
❌Spicy foods
❌New foods
❌High-fat foods
❌Fast food, candy, chips
❌Alcohol, soda, and high kcal low nutrient foods

Add:
✅Grilled, baked or broiled proteins
✅Familiar foods that energize you
✅Lean protein & quality carbs
✅Antioxidants & anti-inflammatory foods
✅Cherry juice, electrolytes and H20

🔗Read the full, “what to eat the night before a game” 👇:

[Blake Derby @Bderb7]

Need to improve your sprint mechanics and overall speed?? We got your back!

Speed Development - https://t.co/B3QjhWPUyZ

[Greg Berge @GregBerge]

Kobe on Leadership:

"Leadership is Lonely. If you are going to be a leader, you are not going to please everybody. You have to hold people accountable. Even if you have that moment of being uncomfortable."

https://t.co/Y7UeEsS9HS

[Jeremy Frisch @JeremyFrisch]

As a kid, i wore sneakers and shorts all the time....
My thought process as a 9 year old boy in 1985 was:
A. Someone might challenge me to a race
B. Someone might challenge me in a game if 1v1 football/basketball/wiffleball
C. My dad might send me to the store and time how long it takes to me to get back.
D. At some point, someone was going to attempt to kidnap me.
E. The off-chance Terrorists take over the church, and I'll have to help delta force save everyone.
F. In case a random natural disaster ( tornado, earthquake, hurricane, tsunami) happened to pop up.
Always gotta be ready to move😉
Kids today just don't know...wearing they're yeezy-slides because they say it looks "drippy". They ain't prepared for anything.

[Jameson Britt @Britt_Jameson99]

After a lot of prayer and talks with my family i’ve decided to continue my academic and athletic career @RMCfootball!! Thankful for everyone who has helped me through this process. Excited to get to work!
@powhatanhsath @POWHS_Football
@Bderb7 @CoachMSzymanski @jakebritt1839

[Powhatan High School Athletics @powhatanhsath]

Congrats to the following football players that made the @RTDSports All Metro Teams!
@MattHend2025 - 1st Team- Tight End
@BenjaminWhitver - Honorable Mention- Wide Receiver
@Britt_Jameson99 - Honorable Mention- Linebacker
@ElliottMurphy07 - Honorable Mention- Quarterback

[Powhatan High School Football @POWHS_Football]

Attention all players! Our off-season schedule is as follows:

Monday AM- 6:15 to 7:30
Tuesday PM- 2:55 to 4:15
Thursday AM- 6:15 to 7:30

I’m the event that Thursday is a normal school day, we will start our off-season program then. See you there!

[Greg Berge @GregBerge]

Saban on Leadership.

“Leadership is about helping somebody else for their benefit, not yours.” - Nick Saban

True leadership isn’t about power.

It’s about lifting others up and putting the team first.

Lead for impact, not applause.

[Footwork_King @footwork_king1]

🔑

[Coach Hines 🇺🇸 @CoachKurtHines]

Underclassmen -

Do yourself a favor and ask to sit down (1 on 1), with the senior that you have the greatest respect for.

Ask them what their greatest regrets are over the past four years, ask them what they would do differently, ask what they’re most proud of, & TRULY LISTEN!

[Coach Kenny Simpson @fbcoachsimpson]

From Facebook

For all the future coaches

😂😂

[Jameson Britt @Britt_Jameson99]

Senior SZN Stats after missing 3 games due to injury.
-9 games played
96 total tackles
78 solo
18 asst
11 tfl
3 scks
1 FF
2 FR
2 PD
3 Blocked field goals
10.7 tackles per game
https://t.co/puxKPrhDPb

[Coach Hines 🇺🇸 @CoachKurtHines]

Don’t like that coach plays “favorites”? - BECOME one of his favorites!

[Lynnett Murphy @LynnettMurphy]

Go vote for Powhatan HS junior QB Elliott Murphy!!
9/9 passing for 259 yards, 5 TDs, 6 carries for 39 yards, and 1 TD in a 46-13 win for PHS!
@ElliottMurphy07
@POWHS_Football @powhatanhsath @PowhatanHS
@HealyCoach
@undefeatedqbt
@Bderb7
@BenjaminWhitver @MattHend2025

[Greg Auman @gregauman]

“I don’t want to say we get shit on …”