2018 Shepherd High School Cross Country Tentative Meet Schedule

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2 2018 Shepherd High School Cross Country Tentative Meet Schedule Day Date Meet Time Departure Wednesday 8/8 Midnight Mile on Track 12:00 AM(MIDNIGHT) Tuesday 8/21 Chippewa Hills Warrior Invite 10:00 AM 8:00 AM Wednesday 8/29 Saranac Invite 4:30 PM 2:30 PM Wednesday 9/5 John Bruder Classic 5:00 PM Tuesday 9/11 TVC Standish Sterling 4:30 PM 2:00 PM Friday 9/14 MSU Spartan Invitational 12:30 PM 10:30 AM Saturday 9/22 Cougar Falcon Grand Rapids*** 9:00 AM Friday Tuesday 9/25 TVC Alma 4:30 PM 2:45 PM Saturday 9/29 Shepherd BLUEJAY Invite 10:00 AM Saturday 10/6 Portage Invitational*** 9:00 AM Friday Tuesday 10/9 TVC Shepherd 4:30 PM Tuesday 10/16 All Division Freeland 4:00 PM 2:00 PM Friday 10/19 Alma College Invitational (JV) 4:00 PM 2:30 PM Friday 10/26 Shepherd 3:00 PM Saturday 11/3 State Finals (Brooklyn M.I.S.)*** 9:00 AM Friday *** Indicates meets that are overnight and may have attendance requirements.

3 Shepherd Running Club When: Every night at 8:00 PM starting on Monday, June 11 th. Why: Get ready for an awesome 2018 season! Who: All community members are welcome Where: Shepherd High School Shepherd running club is a community running club that helps cross-country members stay in shape during the summer. This is not required in any way, but is strongly urged! RUNNING CLUB AWARDS Membership (Includes Free Shepherd Running Club T-Shirt at the end of the summer) can be attained by 60% attendance. Weekends count as extra credit or make-up days. If you attend 60% you will receive a club t-shirt! This award is for high school athletes only. Shepherd Cross Country Running Log Each athlete must setup and log their entire summer of running on To create an account: Go to Click Register Me and follow the instructions to create your account Don't forget your username or password! Then you must join your team in the group/team option on running2win: Hold mouse over Team/Groups Click Join a Team For Team ID Girls enter: T Boys enter: T Click Submit Request Some of you may already be members Now when you log your runs and bike rides on running2win they will also show up with your teammates Summer Shepherd Cross Country Challenges Summer: June 11 th to August 7 th 58 Days Team Challenges 1. Longest Team Average Streak Take the longest consecutive days streak for each individual on a certain team(boys or Girls) and average it. Whichever team has the longest average gets headbands, losing team puts up Pole Camp. 2. Most Team Average Miles Whichever team averages the most miles per person on the team is the winner. Winners get sunglasses, losing team has to do dishes for every meal at camp. Female team gets a 10% handicap. Total Team Challenges 3. Go The Distance As a program Boys & Girls combined if the total number of miles run over the summer reaches or exceeds 7500 miles the entire program will get an item (sun glasses, headband, hat, arm sleeves) of the team's choice. Last year combined the Boys & Girls teams would have reached 7200 miles.

4 Individual Challenges 1. Run everyday over summer Individuals who run 1 mile everyday and also run 175 miles total for the summer get to be first in line at every meal at camp. Once those with everyday streaks that are over 175 are in line we will use a different method each day to select who goes up. 2. Top 10 Overall Miles The Top 10 runners in total miles for the summer get their movie at camp covered. Rules for all Challenges 1. All streaks mean you run at least 1 mile a day as well as are following a plan setup for you by Coach Cahoon or Hammel exceptions are: Biking 2 miles or a Coach mandated or scheduled off day 3. Biking can be substituted for running with a 2 to 1 ratio. 2 biking miles is equal to 1 running mile. They can be logged as running miles for your total for the summer as long as they are entered correct. Make a note in the comments that they were biked and convert them correctly, for example if you ride bike for 8 miles enter it in your log as a run of 4 miles. 4. Biking means biking moderately hard and not just riding bike next to runners. 5. Everything must be logged on running2win.com within a week of that run or bike ride taking place. Start of Season Practice begins on Wednesday August 8 th. 1 st Practice Midnight Mile Wednesday August 8 th at 12:00AM (Midnight) A fun race under the lights on the track to test our fitness. 2 nd Practice Normal Practice Wednesday August 8 th at 7:00PM Thursday August 9 th Normal Practice at 9:00 AM Thursday August 9 th Normal Practice at 7:00 PM Friday August 10 th Normal Practice at 9:00 AM Sunday August 12 th Leave for Camp at Noon Friday August 17 th Arrive home from Camp around 3:00 PM

5 2018 Shepherd Cross Country August Schedule Month of August Monday Tuesday Wednesday Thursday Friday Saturday Sunday August ` Summer Conditioning Type: Notes: Running Club at 8pm, CKC Monday, Wednesday, Friday at 9am August Leave for Camp 12 Summer Conditioning Practice Practice Practice On Own Camp Type: Double Double Single Notes: Midnight Mile on Track at Midnight going into Wednesday. 7PM 2 nd Practice. 9AM & 7PM 9AM Run on own or with a teammate Meet at 11AM to Leave for Camp August Return from Camp Type: Notes: Camp Camp Camp Camp Camp On Own On Own Return home around 3PM Run on own or with a teammate Run on own or with a teammate August Practice Meet Practice Practice Practice On Own On Own Type: Single Chippewa Hills Double Double Single Notes: 7PM 10AM Boys, 10:45 AM Girls 9AM & 7PM 9AM & 7PM 9AM School starts Monday August 27 th At that time Cross Country Practices will be after school each day. Run on own or with a teammate Run on own or with a teammate

6 2018 XC CAMP August 17 th 17 th Young State Park/ 2280 Boyne City Rd/ Boyne City, MI / Camp Itinerary (Tentative) Sunday Noon Leave Shepherd 3:00 PM Arrive/Set up Camp 5:00 PM Boyne City Run Monday 8:00AM Morning Run (3 miles) 9:00 AM Breakfast 9:00 4:00 Free Time 4:30 PM Walloon Lake Run (6.5 miles) Tuesday 8:00 AM Morning Run (3 miles) 9:00 AM Breakfast 9:00 4:00 Free Time 4:30 PM Blackbird (4,6 or 7 Miles) 7:00 PM Dairy Queen Wednesday 8:00 AM Morning Run (3 miles) 9:00 AM Breakfast 10:00 2:00 Petoskey 4:30 Raycroft Rd Run (5-7 miles) Thursday 8:00 AM Morning Run (3 miles) 9:00 AM Breakfast 10:00 3:00 Shepherd dominates volleyball courts 3:30 PM Boyne Mtn Run (6 miles) 6:00 Pizza night 7:00 Movie in Petoskey Friday 8:00 AM Boyne City Run (6 miles) 11:00 AM Leave for home 2:00 PM Arrive in Shepherd Details / Information Attendance If you plan to run XC in 2018, camp is mandatory. It is a great way to become closer as a team, and the training is perfect for the start of a great season. Talk with Coach Cahoon or Coach Hammel by July 1 st if you see a problem. Official practice begins on August 8 th, so you are expected to plan ahead for this you will enjoy it! In order to attend camp you need to be ready for camp, so you must run 100 miles over the summer(june 11 th to August 7 th ) and also have had your last 3 weeks before the start of the season be 20 miles. 100 miles over 58 days equals 1.7 a day, but if you get 60 in the 21 days before the start of the season it's right around a mile a day for the first 35 days. This shouldn't be hard to do and most of you should plan on doing more but this is the bare minimum to attend camp. Runs must be logged on running2win.com Cost The cost for camp is $60. This covers meals, transportation, and camp sites. It does not cover Dairy Queen (optional), shopping in Petoskey (optional), or the Thursday Movie (optional). If money is an issue, talk with Coach Cahoon or Coach Hammel about sponsorships that are available through many cross-country alumni.. We will find a way for ALL runners to be able to attend. Other Teams Potterville, Ionia and Clare, and will be attending camp with us. It is a great way to get to know other runners and helps everyone to have someone to run/train with. Needs We will be running and camping. Bring plenty of clothes for running, lounging, and hanging out on the beach of Lake Charlevoix, Be sure to talk with teammates to discus tent arrangements. Chaperones/Emergency Numbers Coach Cahoon: Coach Hammel: Assistant Coach Dave Brandt (bus driver): Assistant Coach Mandy Cahoon:

7 2018 Shepherd Speed, Strength, Agility & Core Training (CKC) When: Every Monday, Wednesday & 9:00 AM all Summer except Dead Week Starts Wednesday June 13 th Where: At the School, meet outside of Weight Room Who: Any Cross Country, Track or Shepherd High School athlete who wants to improve their skills, quickness, strength, agility and become less injury prone. What: We will be focusing on all aspects of general fitness. This will be a great program for Cross Country runners getting ready for the fall or track athletes looking to stay in shape over the summer. Schedule: We will stick closely to the following schedule: 9:00 AM Roll Out with roller and hit glutes, calfs & feet with ball. (Rolling is mandatory, if you arrive late, Roll and then jump in with group where they are at) 9:05 AM Balance Drills and Stretching 9:10 AM Warm up a half mile or 5 minutes whichever comes first 9:15 AM Some form of Core 9:20 AM Yoga 9:30 AM Agility (Rotate P90x, plyos, circuits, ladders, etc...) 9:40 AM Start Lifting Done Lifting Cool down a half mile Sprinters & Field Events: Coach Hammel will stay after CKC any time you wish to do sprinting workouts or to work on field events. Can't make 9AM? Let me know and we'll work something out to do what you can on your own or come in at a different time! Questions? - Contact Coach Hammel careyhammel@gmail.com

Sports Physicals Family Practice Center - Alma would like to welcome next year s 5 th -12 th grade students from Shepherd Middle & High School to our office for their 2018 Sports Physicals No

8 Sports Physicals Family Practice Center - Alma would like to welcome next year s 5 th -12 th grade students from Shepherd Middle & High School to our office for their 2018 Sports Physicals No appointment necessary. We have reserved the following date & time for your school, when student athletes will be welcomed on a walk-in basis. Family Practice Center - Alma Wednesday, June 13, p.m. 309 E. Warwick Drive Alma, Michigan The fee for each sports physical is $25, due at time of service.

10 XXXX- GENERAL QUESTIONS Y N XXXX- MEDICAL QUESTIONS Y N Has a doctor ever denied or restricted your participation in sports for any reason? Do you have any ongoing medical conditions? If so, please identify below: Do you cough, wheeze or have difficulty breathing during or after exercise? Have you ever used an inhaler or taken asthma medicine? XXXq Asthma q Anemia q Diabetes q Infections q Other: Is there anyone in your family who has asthma? Have you ever spent the night in the hospital or have you ever had surgery? Were you born without, or missing a kidney, eye, testicle (males), spleen or any other organ? XXXX- HEART HEALTH QUESTIONS ABOUT YOU Y N Do you have groin pain or a painful bulge or hernia in the groin area? Have you ever passed out or nearly passed out DURING or AFTER exercise? Have you ever had discomfort, pain, tightness, or pressure in your chest during exercise? Does your heart ever race or skip beats (irregular beats) during exercise? Has a doctor ever told you that you have any heart problems? Check all that apply: XXXq High blood pressure q Heart murmur q Heart infection q High cholesterol XXXq Kawasaki disease q Other: Has a doctor ordered a test for your heart? (example, ECG/EKG, echocardiogram) Do you get lightheaded or feel more short of breath than expected during exercise? Do you have a history of seizure disorder or had an unexplained seizure? Do you get more tired or short of breath more quickly than your friends during exercise? Have you had infectious mononucleosis (mono) within the last month? Do you have any rashes, pressure sores or other skin problems? Have you had a herpes or MRSA skin infection? Do you have headaches or get frequent muscle cramps when exercising? Have you ever become ill while exercising in the heat? Do you or someone in your family have sickle cell trait or disease? Have you had any problems with your eyes or vision or any eye injuries? Do you wear glasses or contact lenses? XXXX- HEART HEALTH QUESTIONS ABOUT YOUR FAMILY Y N Do you have any allergies? Has anyone in your family had unexplained fainting, unexplained seizures or near drowning? Does anyone in your family have a heart problem, pacemaker or implanted defibrillator? Has any family member or relative died of heart problems or had an unexpected or unexplained sudden death before age 50 (including drowning, unexplained car accident or sudden infant death syndrome)? Does anyone in your family have hypertrophic cardiomyopathy, Marfan syndrome, arrhythmogenic right ventricular cardiomyopathy, long QT syndrome, short QT syndrome, Brugada syndrome or catecholaminergic polymorphic ventricular tachycardia? MEDICAL HISTORY: Completed by Parent or Guardian or 18-Year-Old Student Name: Date of Birth: Doctor: Doctor s Phone: Date of Exam: Do you wear protective eyewear such as goggles or a face shield? Immunization History: Are you missing any recommended vaccines? Have you ever had a head injury or concussion? Do you have any concerns that you would like to discuss with a doctor? Have you ever received a blow to the head that caused confusion, prolonged headache or memory problems? Have you ever had numbness, tingling, weakness or inability to move your arms or legs after being hit or falling? XXXX- BONE AND JOINT QUESTIONS Y N Have you ever had an eating disorder? Have you ever had an injury to a bone, muscle, ligament or tendon that caused you to miss a practice or a game? Do you worry about your weight? Have you ever had any broken or fractured bones, dislocated joints or stress fracture? Are you trying to or has anyone recommended that you gain or lose weight? Have you ever had an injury that required x-rays, MRI, CT scan, injections, therapy, a brace, a cast or crutches? Are you on a special diet or do you avoid certain types of foods? Do you regularly use a brace, orthotics or other assistive device? XXXX- FEMALES ONLY (Optional) Y N Do you have a bone, muscle or joint injury that bothers you? Have you ever had a menstrual period? Do any of your joints become painful, swollen, feel warm or look red? How old were you when you had your first menstrual period? Do you have any history of juvenile arthritis or connective tissue disease? How many periods have you had in the last 12 months? Have you ever had an x-ray for neck instability or atlantoaxial instability (Down syndrome or dwarfism)? CURRENT-YEAR PHYSICAL = GIVEN ON OR AFTER APRIL 15 OF THE PREVIOUS SCHOOL YEAR PHYSICAL EXAMINATION & MEDICAL CLEARANCE: Completed by MD, DO, PA or NP - RETURN DIRECTLY TO PATIENT EXAMINATION: Height: Weight: q Male q Female BP: / Pulse: Vision: R 20/ L 20/ Corrected: q Y q N MEDICAL NORMAL ABNORMAL MUSCULOSKELETAL NORMAL ABNORMAL Appearance: Marfan stigmata (kyphoscoliosis, high-arched palate, pectus excavatum, arachnodactyly, arm span > height, hyperlaxity, myopia, MVP, aortic insufficiency) Neck Eyes/Ears/Nose/Throat: Pupils Equal Hearing Back Lymph nodes Shoulder/Arm Heart: Murmurs (auscultation standing, supine, +/- Valsalva) Location of point of maximal impulse (PMI) Elbow/Forearm Pulses: Simultaneous femoral and radial pulses Wrist/Hand/Fingers Lungs Hip/Thigh Abdomen Knee Genitourinary (males only) Leg/Ankle Skin: HSV: Lesions suggestive of MRSA, tinea corporis Foot/Toes Neurologic Functional Duck Walk RECOMMENDATIONS: I certify that I have examined the above student and recommend him/her as being able to compete in supervised athletic activities NOT crossed out below. BASEBALL BASKETBALL BOWLING COMPETITIVE CHEER CROSS COUNTRY FOOTBALL GOLF GYMNASTICS ICE HOCKEY LACROSSE SKIING SOCCER SOFTBALL SWIMMING/DIVING TENNIS TRACK & FIELD VOLLEYBALL WRESTLING Name of Examiner (print/type): Date: Signature of Examiner: (Check One): q MD q DO q PA q NP (DETACH HERE IF NEEDED TO ACCOMPANY STUDENT-ATHLETE) EMERGENCY INFORMATION: COMPLETED BY PARENT or GUARDIAN or 18-YEAR-OLD Student: Grade: Doctor: Phone: ( ) IN EMERGENCY (1): Home #: ( ) Cell #: ( ) IN EMERGENCY (2): Home #: ( ) Cell #: ( ) Drug Reactions: Current Medications: Allergies: FORM A: AUG-03-17

11 PRE-PARTICIPATION PHYSICAL - CONSENT - INSURANCE Shaded headline areas are to be completed by student, parent/guardian or 18-year-old There are FOUR (4) signatures on this page 4 to be completed by student, parent/guardian and/or 18-year-old michigan high school athletic association A CURRENT-YEAR PHYSICAL IS ONE GIVEN ON OR AFTER APRIL 15 OF THE PREVIOUS SCHOOL YEAR Student Name: last first middle initial Student Address: street city zip Gender: q M q F Age: Date of Birth: Place of Birth (City/State): School: Circle Grade: Father/Guardian Name: Phone (home): (work): (cell): Mother/Guardian Name: Phone (home): (work): (cell): Address: Parent/Guardian/18-Year-Old: STUDENT PARTICIPATION & PARENT or GUARDIAN or 18-YEAR-OLD CONSENT The information submitted herein is truthful to the best of my knowledge. By my/my child s signature below, I/we acknowledge that I/we have received concussion educational information that meets Michigan Department of Health and Human Services and MHSAA requirements. Further, in consideration of my/my child s participation in MHSAA-sponsored athletics, I/we do hereby agree, understand, appreciate, and acknowledge: that participation in such athletics is purely voluntary; that such activities involve physical exertion and contact and that there is inherent risk of personal injury associated with participation in such activities, which risk I/we assume; and that I/we agree to, and hereby waive any and all claims, suits, losses, actions, or causes of action against the MHSAA, its members, officers, representatives, committee members, employees, agents, attorneys, insurers, volunteers, and affiliates based on any injury to me, my child, or any person, whether because of inherent risk, accident, negligence, or otherwise, during or arising in any way from my/my child s participation in an MHSAA-sponsored sport. I/we understand that I am/we are expected to adhere firmly to all established athletic policies of my school district and the MHSAA. I/we hereby give my consent for the above student to engage in interscholastic athletics and for the disclosure to the MHSAA of information otherwise protected by FERPA and HIPAA for the purpose of determining eligibility for interscholastic athletics. My child has my permission to accompany the team as a member on its out-of-town trips. 1 2 Signature of STUDENT: Date: Signature of PARENT or GUARDIAN or 18-YEAR-OLD: Date: INSURANCE STATEMENT Our son/daughter will comply with the specific insurance regulations of the school district. The student-athlete has health insurance: q YES q NO If YES, Family Insurance Co: Insurance ID #: Additionally, I hereby state that, to the best of my knowledge, my answers to the medical history questions (see reverse) are complete and correct. 3 Signature of PARENT or GUARDIAN or 18-YEAR-OLD: Date: (DETACH HERE IF NEEDED TO ACCOMPANY STUDENT-ATHLETE) MEDICAL TREATMENT CONSENT: COMPLETED BY PARENT or GUARDIAN or 18-YEAR-OLD I,, an 18-year-old, or the parent or guardian of, recognize that as a result of athletic participation, medical treatment on an emergency basis may be necessary, and further recognize that school personnel may be unable to contact me for my consent for emergency medical care. I do hereby consent in advance to such emergency care, including hospital care, as may be deemed necessary under the then-existing circumstances and to assume the expenses of such care. 4 Signature of PARENT or GUARDIAN or 18-YEAR-OLD: Date:

EAST CAROLINA UNIVERSITY CHEERLEADING TEAM TRY-OUTS

EAST CAROLINA UNIVERSITY CHEERLEADING 2010 11 TEAM TRY-OUTS June 18-20, 2010 Mandatory Tryout Meeting Friday, June 18 (4pm Murphy Center) Tryout Practice Saturday, June 19 (9:00am 12 Noon/ 4 7pm) (Tryout