Outdoor Track & Field

Transcription

1 South Lakes High School Outdoor Track & Field Head Coach: Scott Raczko Assistant Coach (throws): Maurie Calloway Assistant Coach (vault): Carmen Espinoza Assistant Coach (distance): Joseph Schuler 2012

2 South Lakes Outdoor Track & Field 2012 Practice will begin on Monday, February 20 at 10:00 a.m. You should have the following**: Physical completed and info needs to be filled out on the proper form Emergency care card and completed participation policy Completed concussion test Good running shoes (preferably two pairs) Proper technical running gear (be properly prepared for all weather conditions) Tights Shorts Shirts Jackets Hats Gloves Socks Extra clothes for after practice Water bottles Quick Fixes Training Log **If you have questions about any of the above items, I will be going over all of them in detail. Practices: Most practices will be held at 3:00 PM daily (Friday-2:30 p.m.) and will be held most Saturday mornings, unless there is a meet. Each practice will last between hours. Practice will be held regardless of weather. We may move inside. Competitions: Each athlete in good standing will compete several times throughout the season. Events of Indoor Track & Field: 100 meter dash, 200 meter dash, 400 meter dash, 800 meter run, 1600 meter run, 3200 meter run, 100/110 meter hurdles, 300 meter hurdles, 4 x 100 meter relay, 4 x 200 meter relay, 4 x 800 meter relay, long jump, triple jump, high jump, pole vault, shot put, discus throw Outlook: The 2012 South Lakes Track & Field season promises to be fun and exciting as the great tradition of success from dedicated and hard working athletes continues. For further information regarding the South Lakes Track & Field program, please contact: Coach Raczko: SWRaczko@fcps.edu or visit

3 South Lakes Track & Field What You Need The following are things you need to have at practice everyday. 1. Good running shoes (preferably 2-3 pairs) 2. Dry clothes-make sure that you have extra dry clothes after practice. Early in the season it will be very warm and it is important to have something to put on after practice. Places to get a proper footwear fitting and apparel selection: Potomac River Running (Reston Town Center, Tysons, Burke, Ashburn, Arlington, Leesburg, DC, Rockville) =PR= offers a 10% discount to HS athletes 3. Watch with chronograph function-after your initial performance is determined, you will be given your goal times and paces for each workouts. Your goal pace may be different from others on the team, so it will be your responsibility to make sure you are hitting your times accurately. 4. Water Bottle-while we will provide a water cooler for practice each day, it is your responsibility to have a water bottle so that you may refill from the cooler. 5. Quick fix-have some type of snack for immediately after practice. The snack should be some type of fruit, a sandwich, or a powerbar or nutrition bar. Consuming this quick fix immediately after practice will aid in recovery and you will find that you are less sore and have more energy the day after the workout. A larger meal should be eaten within an hour of the end of the workout. 6. Training log-keep track of the workout, dietary specifics, feelings, condition, etc. Be as detailed as you would like. 7. Warm clothing-as the weather is always changing, make sure that you are dressed appropriately. You can always take clothing off as you warm up, but you can t put on what you don t have. 8. Spikes/Flats-on certain days you will be expected to bring your spikes for the workout. 9. Inhalers-Those of you who use inhalers should have them with you everyday. You should expect to either carry it with you or tuck into the waistband of your shorts. 10. Treatment-if for any reason during the season you need treatment from the training room it must be taken care of before practice. Getting treatment, taping, etc. is not a reason to be late to practice. Make sure it is taken care of immediately after school lets out. Always inform coach of treatment. If you think you may be late, check with one of the coaches. The following are things you need to have on meet days in addition to the items needed at practice. 1. Uniform-make sure that you are either wearing the uniform or that it is in your bag before you leave your house. 2. Extra clothing and socks-make sure that you have extra clothing and socks in your bag. We will end up running some races in the rain, so it is important to have dry and warm clothes to put on after your races. 3. Food-You can never bring enough. In addition to the items mentioned for practice, sandwiches, applesauce and some type of snack will help you get through the day. 4. Spikes/flats-make sure to pack your spikes/flats on race days. The spikes should be changed and ready for the course/track. (Proper length) 5. Sun block-make sure that you are fully protected. 6. Inhalers-be sure you have it with you at all times. 7. Money-most invitational meets will offer t-shirts for sale and have a concession stand. If you think you might be interested in either, make sure to bring some cash. 8. Treatment-on race days there will be a trainer at the meet to take care of your needs. Make sure to let me know before we get to the meet so that we can find a trainer immediately. 9. Trash bags-for rainy days; make sure you bring a trash bag to put your clothes in so that they will stay dry. 10. Attitude-Above all, make sure you bring the proper mental attitude on the day of the race. If you don t all of your preparation won t matter.

4 SOUTH LAKES OUTDOOR TRACK & FIELD 2012 South Lakes High School Track & Field 2012 Team Rules Revised: Feb 28, Head Coach: Scott Raczko Each athlete is expected to be a valuable asset to the program. Each athlete is expected to be at each practice, team meeting, and competition through its entirety. Athletes are not allowed to leave practices, meetings, and competitions until the end of the practice, meeting, and/or competition. Athletes will be dismissed by the Head Coach upon completion of the practice, meeting or competition. Athletes must ride the team bus to and from competitions. Athletes must be on time for the bus. If an athlete misses the bus, he/she will not be allowed to compete that day and may be suspended for the next meet. Athletes will not be allowed to leave the competitions early. The entire team will be dismissed by the Head Coach at the end of the competition. Exceptions may be granted for athletes to travel from the competition with his/her parent. This has to be pre approved by the Head Coach and the athlete will only be dismissed at the conclusion of the meet. Buses will be provided to most competitions. If transportation is not provided, the athlete will be responsible for their own transportation. A violation of any of these above rules may result in suspension and/or dismissal from the team. Each athlete must abide by the South Lakes High School and Fairfax County rules for extracurricular participation. Practices begin at 3:00 PM, unless noted otherwise by the schedule. Exceptions are left to the discretion of the coaches. Excused absences include illness (when a student is not in school), family emergency, or any other situation which is excused by the Head Coach. Students are expected to be responsible for proper conduct between school dismissal and practice. One unexcused missed practice or competition may result in a one meet suspension. Two unexcused missed practices or competitions may result in dismissal or suspension from the team. Three unexcused lates to practice may be counted as an unexcused missed practice and have the same consequences. Academics come first. If an athlete needs help, it is the responsibility of the athlete to notify the coaches of the situation. An athlete may be required to bring a pass from a teacher if the athlete is late for practice. There may be a limit to the amount of times an athlete may come late with an excuse if this becomes a regular and disrupting occurrence. Students must be able to balance academics and athletics to remain on the team. Athletes may be required to complete specified workouts on days the team does not meet for organized practice. Each athlete is responsible for his/her uniform, team equipment, maintaining proper practice equipment, including clothing, a watch, and footwear, maintaining a training log, bringing a water bottle and quick fix, and proper behavior. Proper behavior includes having respect for coaches, officials, teammates, and others. I pods, cell phones, and other electronics are not permitted at practice or meets. Athletes are required to wear long sleeve gear/jackets and pants if temperature is below 70 degrees during practice. Foul and bad language will not be tolerated. An athlete will receive a warning for a first offense of any of the above and a second offense may lead to suspension or dismissal from the team.

5 Current equipment values if issued to athletes: uniform - $70, warm ups - $120. Exceptions to the above rules or waivers of the above rules in special circumstances may be granted by the Head Coach. To receive a Varsity Letter an athlete should meet one of the following requirements: 1. Participate in District, Regional, or State competitions. 2. Is an extraordinary asset to the program as determined by the coaches. I have read and understand the 2012 South Lakes Track & Field team rules. I agree to abide by the rules, regulations, and philosophies set for the South Lakes Track & Field Program. Student Date Parent Date

6 Home Track Meet Volunteer Opportunities Monday, March 26, District Meet at South Lakes High 4:30 PM Concessions (4:30 8:30 PM): 2 3 volunteers Scorer Table (4:30 8:30 PM): 2 volunteers Timers (4:30 8:00 PM): 7 volunteers Shot Put (5:00 7:00 PM): 2 volunteers Discus Throw (6:30 8:00 PM): 2 volunteers Long Jump (4:30 6:30 PM): 2 volunteers Triple Jump (6:30 8:00 PM): 2 volunteers High Jump ( 4:45 7:00 PM): 2 volunteers Pole Vault (4:30 8:00 PM): 2 volunteers Wednesday, April 11, District Meet at South Lakes High 4:30 PM Concessions (4:30 8:30 PM): 2 3 volunteers Scorer Table (4:30 8:30 PM): 2 volunteers Timers (4:30 8:00 PM): 7 volunteers Shot Put (5:00 7:00 PM): 2 volunteers Discus Throw (6:30 8:00 PM): 2 volunteers Long Jump (4:30 6:30 PM): 2 volunteers Triple Jump (6:30 8:00 PM): 2 volunteers High Jump ( 4:45 7:00 PM): 2 volunteers Pole Vault (4:30 8:00 PM): 2 volunteers Saturday, May 5, Nike Invitation 4:00 PM. Number volunteers needed as follows: Volunteers Need for Each Venue/ Event Venue: 3:30 6:00 PM 5:55 8:30 PM 8:25 11:00 PM Admissions Concessions Events: 4:00 7:00 PM 7:00 10:00 PM Long Jump 2 2 High Jump 2 2 Pole Vault 2 2 Triple Jump 2 2 Shot Put 2 2 Discus Throw 3 3 Tuesday & Wednesday, May 15 16, 2012 Liberty District Track Meet at South 4:30 PM Number Volunteers Needed Event Venue: 3:00 6:30 PM 6:25 10:00 PM Concessions 5 5 Events: TBA We need parent volunteers to hold the above meets for our athletes. In addition, the meets will bring revenues to pay expense for our track team through the Athletic Boosters. Please indicate by to Jeff jmcgiboney1@verizon.net on the meet, event/ venue, and time you will be able to work. s reminders will be sent to solicit volunteers prior to the meets. Thank you.

7 Sample One Day Outdoor Meet Schedule 3200 Meter Relay (4 x 800) 100/110 Meter High Hurdles 100 Meter Dash 1600 Meter Run 400 Meter Relay (4 x 100) 400 Meter Dash 300 Meter IM Hurdles 800 Meter Run 200 Meter Dash 3200 Meter Run 1600 Meter Relay (4 x 400) Long Jump Triple Jump Shot Put/Discus Pole Vault High Jump