WOODBURY HIGH SCHOOL GIRLS SWIM & DIVE TEAM HANDBOOK FOR TEAM MEMBERS, PARENTS/GUARDIANS & COACHES

Transcription

1 WOODBURY HIGH SCHOOL GIRLS SWIM & DIVE TEAM HANDBOOK FOR TEAM MEMBERS, PARENTS/GUARDIANS & COACHES WELCOME TEAM 2018 TEAM MOTTO: WORK HARD. DREAM BIG. TEAM INTENTION: LOVE

2 PREPARED BY THE WHS COACHING STAFF LAST UPDATED 7/9/2018 ***Please note the contents in this handbook are derived from many sources, including but not limited to: Coaches- former and present- Woodbury Swim/Dive coaches and their coaching peers, Woodbury High School Activities Department, Woodbury High School, the Minnesota State High School League, and other related websites/resources. Coach's Introduction Welcome to the Woodbury Royals Swimming and Diving team. As a participant in our program you will become part of a long proud tradition in swimming and diving excellence. We are excited you will be part of our Royal Family! New to our program we are confident that you will find: commitment, hard work, new friends, excitement of competition and the chance to fulfill your goals and dreams. To returning athletes, we are confident you will shift into high gear when you hit the water on the first day of practice. Welcome parents/guardians, families, veterans and newcomers alike. We hope you find this handbook helpful as we work together to make swimming and diving a terrific experience. We strongly encourage families to come cheer on the team at all our meets! The philosophy of our program is to help student-athletes reach their full potential; to have every individual be a valuable member of our team, and to compete at our highest possible level. We are most powerful as a team coming together as a group under one common goal. Each of us has a task to perform: Student-athletes must attend practices & meets, be active listeners, learn their sport well, and give their best effort. Coaches must lead, prepare, plan, teach motivate and support the student-athletes and team. Parents/Guardians must encourage and support their daughter and team regardless. Together We Can! The high school swimming and diving season is but a short stop in the life of a student-athlete. We encourage all swimmers and divers to participate in additional high school sports, join a USS swimming and diving club or go for a walk outside with family. If you have any questions about our program, please feel free to contact the Coaches. Please refer to the Student Athletic Handbook for other Woodbury High School policies. Also, there are many websites that you can use for reference: Minnesota State High School League Woodbury High School Woodbury High School Activities Swim Swam Ritter Sports Performance Woodbury Royals Swimming and Diving Head Coaching Staff Liz Rodgers Horan- Head Girls Swim & Dive Coach royalwater.coachliz@gmail.com Marty Hoven- Interim Head Girls Swim & Dive Coach coachhoven@gmail.com

3 Team Website: Requirements for Starting the Season Physical Examination You must have an athletic physical on file in the Activities office. An athletic physical must be completed every three years (grades 7 and 10). The exam shall be completed by a physician and filed before participation is allowed. Emergency Medical Information The athlete s parent/guardian must complete a form that gives information on how to contact parents/guardians and gives permission to be treated by a physician/hospital when parent/guardian cannot be contacted. Minnesota State High School League Eligibility and Parent Permit Form Must be signed and on file in the athletic office each year before participation is allowed. Scholastic Eligibility Refer to Woodbury HS Student-Athlete Handbook. Athletic Fees Must be on file at athletic office before participation is allowed. Please speak to Activities Office if you need to request financial assistance. What you will need: Practice & Positive Mindset Pool Noodle Notebook and pen Tennis Shoes Workout clothing Good quality practice swimsuit(s) Goggles Swim cap Water bottle (never share) Shammy- divers Towel Deck shoes (crocs or flip flops) Lock for locker room Prescriptions/inhalers (never share) Optional training equipment Confidence & Teamwork Hard Work & Big Dreams Meets & Make It Happen Mindset TEAM competition suit TEAM swim cap Goggles Warm Clothes; Team Apparel, Warm Ups Water bottle (never share) Healthy snack 2 towels- 1 for during meet & 1 for after Shammy- divers Lock for locker room Deck shoes (crocs or flip flops) Prescriptions/inhalers (never share) Confidence & Teamwork Hard Work & Big Dreams

4 Student-Athlete Expectations Swimmers, Divers & Team Managers should treat membership on the team as a privilege. They must recognize responsibilities, expectations, and behaviors associated with membership on the team. School Work You are a Student-Athlete. You are a student first and an athlete second. Use time wisely and keep ahead of your homework and studying. It is your responsibility to seek help from teachers, coaches, and parents, if needed. GPA of all individuals Grade is factored into Academic Achievement Award at Sections GPA of Seniors is used for Senior Academic Achievement Awards at Sections Maintaining a 2.0 grade average is part of the team lettering requirements. Coaches will periodically access student-athlete grades to confirm GPA requirement Attendance Absence/personal day: Student-Athlete Team members please CC your parent or guardian and your Coach if you will be absent. * See 2018 Lettering Policy * If a student-athlete misses more than 50% of the school day, for any reason, participation is not allowed, in practice or a meet, that day * More than 30 minutes late or leaving early= one absence Attendance and Participation at practice the Day Before a Meet: Student-Athlete Team members who do not participate in a practice the day before a meet will not be able to compete in the meet the following day unless the Coach has been made aware by prior to the Practice absence the day before a meet. *Team Managers priority is Meets, please do your best to be present on meet days. Expected Behavior and Conduct Eligibility Comply with all team, School and MSHSL rules and regulations. Report to the Coach any issue or developments that may affect eligibility status. Team members will not use illegal drugs, alcohol and tobacco. School and MSHSL guidelines will be used for violations. During August, September, October and November do not donate blood or plasma.

5 All Practices Pool, Locker Room, Deck, Dryland, Weight Room Be Respectful Be Present & Safe Be a Communicator *Sign in and out to visit the Athletic Trainer. Take one of the bathroom passes if using the restroom. Notify the coach if you plan to leave practice. Be CONFIDENT: Do your best. Teamwork Have Fun Be Kind, Be Caring, Be a Total Team player. Bathroom breaks between sets or diving activities not during them. Inappropriate behavior will result in removal from practice and is an absence. Continued inappropriate behavior will result in dismissal from the team. Wear proper tennis shoes and workout clothes. Have Questions? Ask coaches. All Meets Be respectful toward coaches, teammates, opponents, parents, officials and oneself. Show Good Sportsmanship & Have Fun. -Shake hands with opponents -Participate in team cheers -Watch and Cheer on your teammates (no homework on deck, try to be present in the game, in the moment. Please avoid use of cell phone & devices.) -No cell phone use in the locker room. Be Present & Safe -Only leave the pool deck once you have permission from your Coach -Always watch races and cheer on your teammates. -Game Changers! -Stay behind the blocks with your relay until race is finished. -Home meets please arrive on time or early and help with set up. - Do your assigned or planned pre-meet warmup with your group. Your Warm Up is a Recipe for Success. -No one leaves the deck until all cleanup is finished. -Pick up any trash and take it with you when exiting the Bus. Dress Code: -Team Competition Suit, Cap and Googles -Clothing or clothing over swimsuit is required on school property and school buses (before/after practice, bus rides to/from meets).

6 Line up as a team and respect our National Anthem Respect calls and decisions made by Meet officials. Positions will be determined by coach/coaches. Taken into consideration will be: Scores, Times, Points, Attendance and Behavior. You are representing the yourself, the team, WHS and the Woodbury Community. Home Meets -Everyone helps with meet setup. -Everyone helps with meet cleanup. -Help time, when needed- if not participating in the meet. Away Meets Follow Dress Code Bus/Travel: -Be at bus pick-up location 10 minutes before the bus time. -Late for bus = CALL/Text immediately Coach or a Captain = Not riding Bus -It is athletic department policy that student-athletes ride the bus to and from all competitions. -Wear appropriate attire on the bus: Dress Code ***PARENT PICK-UP*** It is expected that parents/guardians will be available to pick up their student-athlete in a timely manner (5 minutes past bus drop off for away meets) following all meets and practices. We ask student-athletes to call/text when we are about 15 minutes from the high school so that arrangements can be made for pick-up. Everyone s time is valuable, please be respectful. PLEASE note that after 1 late violation your student-athlete will not be entered in the next away meet. Injuries/Medications If you are injured and require medical attention you must have a physician release to resume practice. If you require medication (inhaler, insulin, etc.) you must inform the coach and have your medication on the pool deck in case you need it. If you are rehabilitating an injury, all Physical Therapy exercises must be done prior to practice. If you need to see the trainer at the high school, please sign in/out & record date +times at both the pool (Coaches copy) and athletic trainer s office (Athletic trainers copy). If you sustain an injury at practice or a meet, if able please see/wave/shout a coach over immediately to address the issue. School Cancellation No school at all = all practices and meets are cancelled

7 Practice You are expected to be at practice ready to be and do your best. Some days you will be energetic, calm, tired or even exhausted. This is to be expected and these feelings will produce great results in the long run. You will find within yourself, much more energy, if you use your team, teammates and team motto to your advantage, make every day, every workout, every set or dive, an opportunity for success. Pay Attention to the Details. You will get stronger, more flexible and some days your muscles will get sore; this natural. You may experience a sharp muscle pain; this is most times a muscle cramp. We will teach you Training Tips to relive the pain. If you are experiencing any sickness or pain that can't be relieved it is time for you to see a trainer. If your injury or illness requires the attention of a physician you must obtain a physician's permit to practice.

8 WHS Royals Girls Swim + Dive Team Lettering Policy Team Motto- Work Hard. Dream Big. "Success is the sum of small efforts, repeated often." Go Royals! You have made a commitment to the WHS swim and dive team. Your personal and team success is directly related to your dedication. The success of the team requires each member to be reliable and dedicated to their individual and team goals. This policy was created to help you and the team be successful. ROYAL PRIDE. Swimmers, Divers and S+D Team Managers Swimmers, Divers and Team Managers must 1.) Complete the season in good standing. 2.) Adhere to the rules and regulations of the MSHSL, WHS Activities Department, and the WHS Swim + Dive Team. Swimmers Mandatory Lettering Requirement 1. 90% Attendance & Participation Two Additional Lettering Credits must be met 1. 96% Attendance. 2. Score 37 Varsity Dual Meet Points for the team. 3. Place in the Top 16 at the Section 3AA Meet. 4. Make a 2018 WHS Goal Time in 1 individual event AM points; earn 2 points for each Sept/Oct weekday AM practice attended or achieve at least a 3.0 in Fall WHS Strength Training Class. Grades 9-12 only. 6. Swimmer must be a senior Coaches Discretion Event WHS 2018 Goal Time 200 Free 2: I.M. 2: Free : Fly 1: Free 1: Free 6: Back 1: Breast 1:22.99 Divers Mandatory Lettering Requirement 1. 90% Attendance & Participation Two additional Lettering Credits must be met 1. 96% Attendance 2. Score 12 Varsity Meet points. 3. Place in the Top 16 at the Section 3AA Meet. 4. Score 150 points in a six dive meet or complete an 11 Dive Championship List in a meet AM points; earn 2 points for each Sept/Oct weekday AM practice attended or achieve at least a 3.0 in Fall WHS Strength Training Class. Grades 9-12 only. 6. Diver must be a senior Coaches Discretion S+D Team Managers Mandatory Lettering Requirement 1. 90% Attendance & Help Support the Total Team at both meets & practices Two additional Lettering Credits must be met 1. Rally 6-8 Timers for all home meets. 2. Motivate the Total Team to keep locker room, pool deck, bus and away pools clean and tidy. We are the Royals. 3. At practices & meets help with video analysis, organization, water, intervals, dive scores and/or splits. Coaches Discretion

9 Measuring Progress Throughout the season you will have highs and lows. Everyone will have a Goals notebook and practice Goal Setting Skills daily. We learn things about our self from failures and success. Be fearless. Never compare yourself. You are a unique individual and you are your only competition. "Faster. Higher. Stronger. /Not Faster Higher Stronger than someone else/ Just... Faster. Higher. Stronger Dual Meets and Dual Meet Varsity Heat Scoring Our goal in each dual meet is to outscore our opponents. Follow along with a meet scorecard available on the team website. Thank To accomplish this goal the coach must create a line-up that attacks the opponent s weaknesses, while not compromising our teams strengths. The fastest, most versatile swimmers and the most capable divers will be used. However, every effort will be made to allow everyone to participate. This may come in the form of varsity, junior varsity, and exhibition events. Everyone should show pride and respect for the efforts of yourself, your teammates and your competition. Some dual meets are Conf Meets and the outcome determines our Conf. Standing. See Conf Teams: Some evenings we will be returning late due to factors out of our control. Times listed on the schedule for bus times are the best guess estimate. Home meets, it is our tradition to have team dinners after in the hallway. Invitational Meets These meets will either follow a championship or relay meet format. Again, our main goal is to outscore all other opponents. These meets are typically on Saturday and last longer than a dual meet. To be prepared, please pack healthy snacks, drinks, and additional deck clothes. True Team Sections is scored, based on number of teams in the meet. Winner advances to True Team State. Championship Meets The season end meet for a swimmer or diver will depend on the qualifying time or score they are able to achieve. This varies from JV Champs, Section Prelims, Section Finals meet, and the State Prelims, State Finals championship meet. Each meet has a successively more difficulty qualifying standards. Individuals must make the standard to qualify; relays are made up at the discretion of the coach of the fastest, most capable, most dependable, and most deserving athletes. For these meets we will be tapering, resting, shaving, fueling our bodies with nutrient rich food, drinking plenty of water, wearing different suits, and other oddities common to all competitive teams!

10 It is the coaches' discretion as to who swims/dives in each event all dual, Invite and championship meets. Athlete input may be requested but is not the final choice Travel When we travel by bus to another community you are representing your community, school and team. You are expected to be in your best behavior and to follow the dress code. Plan on being at the bus 10 min before it is scheduled to leave. The bus will wait for no one. If you are late, you will miss the bus. If you are dressed inappropriately, you will not be allowed to ride the bus. If your behavior on the bus is inappropriate, you will no longer be allowed to travel with the team. Per district policy team members must ride the bus home from away meets. Team Events Team social events are always a fun team building opportunity. Team Events are great way to get to know your teammates better. Although you and/or your parents/guardians are not required to attend, the Captains, total team leaders and Royal role models would like to see everyone get involved and have fun. Parent Night Parent s night is an opportunity for the swimmers, divers, team managers and coaches to say thank you for all the efforts our parents do in support of our team. Parent Night will take place either before or after our meet, per conference policy. Senior Night Senior night is an opportunity for the swimmers, divers, and coaches to recognize the senior class for their contributions to our program. Senior Night will take place either before or after our meet, per conference policy. Season End Banquet This is the final team function of the season. It is a dress up affair when all team members, coaches, and parents get together for a final celebration of the season! Competitive Training Principles Motivation In any athletic training program, motivation is the key factor to success in reaching your goals. To be motivated to reach your goals, it is necessary to be committed to what you would like to accomplish. Write down specific goals. Set goals that are obtainable, both in the short and long term. Set goals in small increments. Use certain meets as targets dates for your goals, such as your end of the season meet. Talk to someone that has achieved a similar goal.

11 Record your achievements. Physical Training Increasing your level of fitness will lead you to achievement of your goals. Total fitness is comprised of many components, each of which you will need in your training program. Reaction Time Agility Strength Speed Power Flexibility Endurance Balance Recovery Rest When you are putting stress on your body to become stronger and faster you need to balance your workload with quality rest. Your coach will allow for this within your training plan; however, it is up to you to complete all your tasks and allow for a good 8 hours of sleep each night. Nutrition When you are training, the demands on your body are increased and it is important that you maintain a wellbalanced diet to meet the demand. The following are some suggestions to improve your diet: Eat more plant foods, especially fresh fruits and vegetables. Eat food made from whole-grains, including breads, cereals and pastas. Eat more fish and poultry and leaner cuts of beef and pork. Avoid fried cooked foods heavy in oils.

12 Avoid foods with high sugar contents. Drink more 100% fruit juices and water. Use low-fat dairy products. Don t skip meals. Eat three well-balanced meals each day, and healthy snacks in between. Taper Is Training: Your taper is based on a whole season of work. If you have paid your dues, you will be rewarded. Therefore, from day one you should desire to work your hardest, do not skip or cheat on sets and try to make the interval. Without a training base there can be no taper. Attitude: Your performance is greatly affected by your perception as to how you will perform. Mentally training throughout the season is just as important as the physical training. You need to learn and practice relaxation, concentration, visualization and creating a positive atmosphere for you and your teammates. Preparation: Leave nothing to chance. Prepare for every situation as if something can go wrong 1. Always have an extra pair of goggles, cap, and suit. 2. Learn to accept the uncontrollable- pool temperature, lighting, starting platforms, past performances. 3. Focus your concentration on staying in the here and now, the only thing you can control. 4. Rehearse your pre-race/dive routine many times so that for your performance you can run on automatic. This has proven to give significant results. Eating: During a short period before the championship meet your coach may ask you to alter your eating pattern. We cut down our intake of carbohydrates, dairy products, and eliminate carbonated beverages and foods high in sugar. We load up on lean proteins, increase vegetable and fruit intake, and limit the amount of breads, pastas, and other

13 starches. Your pre-competition meal should be eaten at least three hours before the meet. Remember the energy your using in your race is from meals consumed over the last three days, so your meal prior to competition should help you to not go hungry or to be that good luck ritual meal. Small snacks high in carbohydrate and low in sugar are fine between races and dives, but don t overdo it (fruits and veggies). Remember to drink plenty of water throughout the practice and competitions. Rest: This is the most important aspect of your taper, provided you have a good training base to work from. Tapering to a peak performance is dependent on numerous factors including the specific event, training base, body type, age, and past taper experience. The coach will set your taper workout to rest ratio to best suit you and/or your events. You should try to get plenty of sleep and avoid tasks that are strenuous outside of the pool. This has proven to give significant physiological and psychological results. Individualized: Your taper may be completely different than anyone else, we will be attempting to maximize everyone s capabilities. We are merely trying to do what s best for you, as an individual. Shaving: For maximum peak performance most swimmers will allow body/leg hair to grow for the season. Then during the Championship season team members shave body/leg hair. This has proven to give significant physiological and psychological results. It is not a requirement, however, based on past experience it is highly recommended and is a very common occurrence in championship swimming. Role of Our Team Manager(s) Assist in organizing individual swimmer & diver data at practices. Record times/scores on deck for coaches during meets. Turn on the Pace clocks at practice Transportation of team items to and from bus at AWAY meets 1st Aid bag is filled and ready for use Manage and Organize Team Equipment including: fins, paddles, touch pads, and timer plungers Assist in installing touch pads and timer plungers before home meets Check the Starter the day before a home swim meet Help get the national anthem ready to play at home swim/dive meets Additional responsibilities at the discretion of coaches Team Voting At the end of the season we take time to recognize achievements and inspire. There will be a total team meeting called where all team members should do their best to attend. Reflections and Voting for End of Season Awards will occur Captains & Team Leaders will share & spark their hopes and dreams for the 2019 Total Team.

14 Total Team Leaders & Captains At banquet, all Juniors will be announced as official Total Team Leaders for the following year (if there are none, or not enough Juniors, then Sophomores will be announced). They will be asked to participate in optional Total Team Leader duties & leadership trainings during the off season called Leading the Way. One week into the new season the team will vote on official Total Team Captains and those student-athletes will be asked to carry out captain duties for the remainder of the season. * One Total Team Captain must be a Diver. Those Seniors not voted as Total Team Captains will be Total Team Leaders and are expected to carry out valuable and important leadership roles for the Royals. Since the younger athletes look up to the upperclassmen as role models, All Juniors and Seniors have a responsibility to the team as Royal Role Models and are expected to behave accordingly. These are qualities of Royal Role Models, Total Team Leaders and are important for the selection of Total Team Captains. - Be Confident & Committed - Be Dedicated & Enthusiastic - Good at giving support and encouragement - Respected by all team members and treats all team members fairly - Organized and gets things done - A good Royal role model (attends all practices consistently, stays positive, follows rules, & works hard) - Demonstrates and Believes academics are important - Takes responsibility for her own actions - Has the desire to be a good leader and will help the team get fired up - Polite, respectful and honest - Will work well with teammates, coaching and school staff - Is a good leader, and a good listener Role of Total Team Captains Responsibility a moral obligation or duty; a charge or trust. Team a group of people participating in a sport together. Captain the leader of a team, as in sports. Just by the definitions alone, one can perceive what it means, and how important it is, to be a team captain. She is a Team Leader The team captain is the first one in the water/on the diving board. She always steps up to be the leader of the team and often talks to her teammates and directs them what to do. She resembles the coach among her teammates and will be the one leading teammates at competitions and practices. She listens to what her teammates have to say, complements them, kindly gives advice, and respects them. She is an Organizer A team should function as one. The team captains usually exert the effort to organize the group. To organize means reminding teammates their respective roles within the team, helping those who need direction, and encouraging individuals and the group as a

15 whole! She may have special jobs assigned by the coaches and sees them through to the end. She enforces positive thinking Being optimistic means being hopeful that something positive will happen. The team captain loves to motivate her teammates. She gives them hope to go on playing their game no matter what happens. We often hear her say, We can do this, or, This is our pool. She never fails to give a positive outlook among her teammates. Positive thinking enables a player to perform at a certain level, one she never thought possible. She recognizes her teammates skills The team captain pays attention to her teammates skills. She recognizes what they are capable of doing, kindly offers suggestions for improvement, and gently encourages her team to do better. She utilizes her teammates abilities After discovering her teammates potentials, the team captains will try to organize their team wherein they can make use of their varied abilities. They will encourage the natural leaders to take on a leadership role within the team- cheering on the team, being a good listener/friend, helping with equipment/pool deck, working with a young swimmer/diver to perfect a stoke/dive. She steps up when needed There may be a time when your team cannot sustain playing their game well. At these instances, it is the team captain who steps up. She will rally the team together for a pep talk, she will lead the team in a cheer, and she will put herself aside and do what is best for the morality of the team! She always serves as a model to her teammates, inspiring them to do what is best. She creates a harmonious working relationship As a leader of the group, the team captain ensures a harmonious working relationship within the entire team- fellow captains, swimmers, divers, and coaches. She will be the one to help resolve issues, and relieve tensions among teammates. A team can work as one effectively if they maintain an environment free from tension and drama. She takes time to know her teammates personally The team captain takes the time to know her teammates, individually, on a personal level, regardless of skill, position on the team, or grade level. This is a way for her, and her teammates, to establish rapport and trust among them. Trust is vital amongst a team. Without trust, a team does not function as one. She mentors her teammates The team captain resembles the team coach. She gives advices, tips, and instructions

16 on how to execute swim/dive skills appropriately. Aside from being a talented athlete, the team captain is also the person who is very familiar with the sport. She shares her knowledge and passion as she mentors her teammates. She is aware of her own behavior, all forms of communication, physical actions, and responsibilities to her teammates Being a team captain requires a big commitment. Her teammates and peers look to her as a role model and leader of the team. The team captain must realize she is always representing her team and being watched. Her actions speak louder than her words and she is held to a high standard as a leader. She is strong, brave and knows when to act/think before reacting. The team captain takes the responsibility to lead her teammates. She acts as the head of the team. She thinks and acts for the betterment of the whole team, and never for her benefit alone!

17 Student-Athlete Agreement You have made a commitment to the WHS Swim and Dive team. Your personal and team success is directly related to your dedication. The success of the team requires each member to be reliable and dedicated to their individual and team goals. This Handbook was created to help you and the team be successful. By signing, I ve read, understand, and accept the Terms and Conditions of this Handbook. Student-Athlete Signature: Date: *Your Swim & Dive coaches also agree and will follow the terms and conditions within this Handbook. WELCOME TEAM 2018 TEAM MOTTO: WORK HARD. DREAM BIG. TEAM INTENTION: LOVE