Sauk Prairie HS Gymnastics 2018-2019 Parent/Athlete Info Packet
Coaches Contact Information: - Head Coach: Justine Anderson Email: justine.anderson@saukprairieschools.org Cell: (678) 602-1924 - Assistant Coach: Mike Schoepp Email: msschoepp@gmail.com Cell: (608) 516-5163 - Volunteer Coaches: Nicole Schoepp and Robin Kraidich Competition Schedule: Date: Thurs. Nov. 29 Tues. Dec. 4 Sat. Dec. 8 Tues. Dec. 11 Fri. Dec. 14 Thurs. Jan. 10 Sat. Jan 12 Thurs. Jan 17 Thurs. Jan. 24 Thurs. Jan. 31 Thurs. Feb. 7 Sat. Feb. 9 Sat. Feb. 16 Fri/Sat Feb. 22/23 Fri. Mar. 1 Sat. Mar. 2 Time: 4:30pm 6:00pm 10:00am 6:00pm 6:00pm TBD 7:00pm 11:00am 10:00am TBD 12:30pm 9:30am Meet/Location: Scrimmage @ Sauk Prairie Dual @ Watertown Baraboo Invitational* Tri Meet @ River Valley/Dodgeville Dual vs. Mount Horeb Dual @ Baraboo Holmen Invitational Dual vs. Waunakee Dual vs. Monona Grove Dual @ Reedsburg Dual vs. Milton Platteville Invitational* Conference Meet @ Watertown HS Sectionals @ TBD WIAA State Team Competition WIAA State Individual Competition
Team Days and Team Dinners: These are scheduled throughout the season to encourage friendship and improve the sense of community and among teammates. They are intended to be an event outside of practice for the gymnasts to have an opportunity to have fun with their teammates in a different environment as well as provide an opportunity to be proud of your Sauk Prairie Gymnastics Team. It is very important to participate in all of these events if possible. Team Days Friday and Saturday, November 9-10: Team Sleepover & Sisters Assigned Where: Grand Ave Elementary School What time: 6pm Friday until 10am Saturday morning What to expect: Open Gym, games, pizza, and fun! What to bring: one snack/desert to share, pillows, blanket, pajamas November 27: Hair ribbons and competition expectations Where: Grand Ave Elementary School What time: before equipment set-up What to expect: We will exchange hair ribbons to wear during competitions and discuss what to expect at the inter-squad What to bring: One 4 piece of ribbon in Eagle colors for each girl on the team (they can all be cut from the same ribbon) Thursday, December 20: Tentative Holiday Party Where: Grand Ave What time: during practice (fun practice day) What to expect: Secret Santa gift exchange, games, open gym What to bring: gift for your Secret Santa ($10 or less), optional: favorite holiday treat TBD: Dinner Out Where: TBD (we will take a vote) What time: 6pm-7pm (right after practice) What to expect: dinner somewhere in town as a team What to bring: about $15 for dinner, clothes to change into Team Dinners will take place after practice on the night before a competition. Each family is responsible for helping with at least one dinner during the season, and may team up with one or more other families. They can be held at Grand Ave elementary or wherever is the most convenient for the family/families hosting the dinner. When hosting, you are in charge of food, drinks, paper products, and set up/clean-up for the night (there are a table and garbage cans at the elementary school that can be used). Please be mindful of the food you choose to prepare or order for dinner, as we are fueling athletes for competition season. If you have any questions on easy, affordable, or recommended dinner options, feel free to contact a coach.
Athlete Expectations: Practice Times: - Mandatory practice Mon, Tues, Thurs, Fri. at Grand Avenue Elementary School. - Regular practice times are from 4:45-7:00pm except Mondays which will end at. Attendance is taken promptly at 4:45pm before setting up equipment. The last 15 minutes will be dedicated to tear down. - Weight training in the high school weight room is scheduled twice a week and will be supervised by Coach Patrick Leigh and/or Coach Bill Bean. Below times are required: o Monday from 3:45-4:15pm o Wednesday from 2:45pm-3:45 OR from 3:45pm-4:45pm - On Wednesdays, practice will consist solely of weight training after school in the weight room at the high school. Unless otherwise noted on the calendar there will not be practice at Grand Ave those days. A third day of weight training is optional. If you are interested, please ask either me or any weight training coach for available open lift times. - Optional (highly encouraged) practices will be held most Saturdays from 9:00am-11:00am - No practices on competition days. Attendance: - Gymnasts are expected to be at every practice, on time, dressed and ready for set up and are expected to stay until a coach ends practice. Weight training counts as practice time. - If you do not attend school, or miss more than 50% of classes for that day, you cannot practice or compete that day. - If the gymnast needs to miss practice (doctor s appointment, illness, etc.), please inform one of the coaches either with a note or email from the parent ahead of time or communicated in person from the athlete (no texts). - If the gymnast has an unexcused absence the week of a competition, she will not be allowed to compete. Excused absences MAY allow for an exception, but this will be at the discretion of the coach based on the situation, and advanced notice will be given to the athlete. - Each athlete will be allowed 6 hours of PTO (personal time off) of practice to be used to her discretion throughout the season. These hours off will not count as an absence. Though it must be communicated with your coach ahead of time when you will be using these hours, it is not required to give a reason. These hours CANNOT be used the practice before a competition or on strength evaluation days. - Every gymnast, regardless of whether they are competing or not, needs to be at every dual competition in Sauk Prairie attire. Everyone will ride to and from each meet on the team bus. - The Inter-Squad meet is considered a practice and is REQUIRED for all athletes. - Saturday Invite attendance is optional but highly encouraged. Athletes that are not competing are not required to attend, but you must communicate your plan to the coaches ahead of time. (This refers to the Baraboo, Platteville, and Holmen Invites). It is important that you all experience the style of competition at an invite so that you are more prepared for the Conference tournament or future Varsity competitions. - The Conference competition is required for all athletes since both JV and Varsity will compete. Sectionals is optional for those not competing, but admissions will be covered for those that chose to attend with the team.
Weight Training: - You may be sharing the weight room with other student athletes, but this is not social hour. Please respect your time as well as the time of the other athletes there to lift. - Proper form is critical for making strength gains and avoiding injuries, so it is very important that you focus on what you are doing while you are lifting. - You get out what you put in, so ultimately your progress is your responsibility. Attitude/Behavior: - Follow the Athletic Code. - Respect of all team members and coaches is expected at all times. - Cell phones will not be allowed during practice or competition. - Gymnasts should positively support and encourage all members of their team. - Sometimes it takes a lot of failed attempts before succeeding, but trust the process! Snacks/Drinks: - Nothing other than water is allowed during practice or competition. - Snack on your way to practice if need be, and before competition, but not during. - Concessions are available at longer meets (Saturday invitational meets). Bring cash if you would like food while you are there, but eat when you have time to digest before competing. Practice Attire: - A leotard should be worn to each practice. Spandex shorts may be worn over the leotard. - Spandex shorts and a fitted athletic tank instead of a leo may be worn twice a week. - Always bring a pair of tennis shoes and jacket/pants. - Hair should be pulled completely up, out of the face. Competition Attire: - Competition leo and warm-up should be worn to each competition. - Spandex shorts may be worn during warm-up, but not during competition. - Undergarments cannot be seen. - Hair should be pulled back tight, out of the face, and be firmly secured. - No jewelry, no exceptions. - Neutral or no nail polish. No acrylic nails. Big Sis/Little Sis and Captains: - Supporting and encouraging each other in any sport is important. Being a captain or a big sister is an important part of building a successful team and is also a privilege that may be revoked/changed if necessary.
Parent Expectations: - Please be sure to read the weekly emails they include important information regarding the upcoming week as well as competition location, time, schedules, and other details! - Support your gymnast and acknowledge the progress and success they make individually. - To address any concerns you have, please email the coach or set up a time to meet. - If there are concerns following a competition, please follow up with the coach at a later time, not during or immediately prior to the event. ACTIVITIES: - Please sign up to help host/coordinate at least one team dinner during the season. - The following dates we will be setting up or taking down the full spring floor. At least one adult from each family is required to help on each of the following dates. It takes less than an hour from start to finish for the spring floor. o Set-Up: Tuesday, November 27 at Grand Ave starting at 4:45pm o Tear-Down: Thursday, November 29 at Grand Ave following the inter-squad (around 7:00pm) o Set-Up: Thursday, December 13 at Grand Ave starting at 4:45pm o Tear-Down: Friday, February 8 at Grand Ave starting at Coaches Expectations: - All coaches are held to the same expectations as the athletes concerning attitude, behavior, attendance, nutrition, and professionalism. Lettering Policy: - An athlete will be eligible to receive a Varsity letter if they have competed in 50% or more of the meets on the Varity roster and have no unexcused absences. - Similarly, athletes will receive a JV pin if they have competed in 50% or more JV meets and have no unexcused absences. - Athletes will receive a Varsity certificate for competing on ANY Varsity event.
Nutrition Recommendations: Good nutrition is a crucial part of being a successful athlete. With practices every day, it will be even more important to be fueling your body properly to ensure you have enough energy to practice and compete at your best. These are some basic meal/snack recommendations that can help you be sure you are receiving proper nutrition. Try and eat a good breakfast every day! Breakfast is what gets your metabolism started for the day and you also need to start off with energy to fuel you for the day. o Try to find proteins to add to your breakfast instead of just a sugar/carb (cereal) so your breakfast lasts longer o Eggs, peanut/almond butter, yogurt and granola, smoothie A snack between meals will help your maintain your energy throughout the day. A little bit of carbs or fiber with protein is recommended. Here are some easy, quick ideas: o Fruit (banana, apple, etc.) and peanut/almond butter o Veggies and hummus (or even peanut butter) o Energy bar (Look for high protein vs. low sugar if possible) It is also important to refuel after practice to replace the calories burned from working out. Finding food/drinks that are high in protein and good fats and low in sugar is important for an athlete. Carbs are very important because that is the energy that you will use at practice, however carbs (and sugars) burn off very quickly, so be sure to get a protein with your carbs if possible. The best forms of carbs are through fruits and veggies! Avoid food with high fructose corn syrup or very high sugar counts. Although sugar may make you feel like you have more energy, it is not the best fuel because it burns very quickly and does not have any other nutrients for your body to use. Staying hydrated is also important, especially with practices every day. Water is the best way, since a lot of the sports drinks are high in sugars. Avoid sodas and energy drinks if possible. They are not only high in sugar, but also dehydrate you (they are typically high in sodium). Even diet sodas have the same effect. **Be sure to bring an extra snack or meal on competition days! We typically go straight to the competition from school and do not get back until after 9pm. There is time on the bus to and from competitions to eat something. Please feel free to see any of the coaches about any questions you may have on proper nutrition or ideas for snacks. We want you to be able to function at your best and hope you understand that fueling your body with the proper nutrition has a huge effect on performance.