Track & Field fr Newbies Order f Events On the Track: Girls race first fllwed by bys. Smetimes, in distance races, girls and bys will run tgether t save n time. 1. 4x800 m Relay (3200 m Relay) 2. 100 m Hurdles (girls) 3. 110 m Hurdles (bys) 4. 100 m dash 5. 1600 m 6. 4x100 m Relay (400 m Relay) 7. 400 m 8. 300 m Hurdles 9. 800 m 10. 200 m 11. 3200 m 12. 4x400 m Relay (1600 m Relay) One lap arund the track = 400 m which is apprximately ¼ f ne mile. In the Field: Lng & Triple Jumpers and Sht-Put, Javelin, & Discus thrwers are given (3) trials/attempts t start. After the third attempt, the tp (4) cmpetitrs are given an additinal (3) attempts. In Ple Vault and High Jump, cmpetitrs get (3) attempts at each height f the bar. If a cmpetitr des nt cmplete the attempt after (3) they are dne. If a cmpetitr des cmplete a height, they then advance t the next height and receive (3) mre attempts. Scring is based n highest clear and ties are brken by missed attempts. Jumps Bys Ple Vault fllwed by Girls Girls High Jump fllwed by Bys Bys Triple Jump fllwed by Girls Girls Lng Jump fllwed by Bys Occasinally, in the hrizntal jumps, meets will have Open Pits. An Open Pit is when Lng and Triple jumpers have a set amunt f time (i.e. 30 minutes) t cmplete their first 3 trials. Thrws Bys Sht, fllwed by Discus then Javelin Girls Javelin, fllwed by Sht then Discus
Scring: Dual Meets First Place = 5 pints Secnd Place = 3 pints Third Place = 1 pint Relays Winning Relay = 5 pints N ther pints awarded In field events, ties are brken by the next best attempt. Athletes may nly cmpete in (4) ttal events in ne meet. Invitatinal Meets These meets are traditinally run n Saturdays and cater t the tp ne r tw athlete s n a team. Invitatinals usually have minimum marks athletes must have met t be allwed entry int the meet. There are usually anywhere between 6 and 30 (r mre) schls represented at any given invitatinal. Scring at an invitatinal is different frm a dual meet because they award mre pints. The scring is usually handed ut t the caches upn registering. An example wuld be as fllws: 1 st 10 pints 2 nd 8 pints 3 rd 6 pints 4 th 5 pints 5 th 4 pints 6 th 3 pints 7 th 2 pints 8 th 1 pint Invitatinals may last frm 9 am until 5 pm. Because it is a very lng day fr the athletes, we d nt require them t ride in the vans with us when we leave at 6:30 r 7:00 am. Hwever, parents may drive children t and frm the meet. If an athlete rides t the meet with us, but yu wuld like them t ride hme with yu, I wuld ask that parents speak directly t ne f the caches befre leaving with yur child. Ideally, a written nte wuld be preferred as the assistant caches culd pass it t the head cach. League Meet The league meet is essentially the Lancaster-Lebann League Invitatinal. Each schl is allwed (1) entry per event. Hwever, 2 nd Entry Guidelines allw caches t enter mre than ne athlete if multiple athletes have met the standard. The League Meet is held ver tw days (Friday & Saturday) at Hempfield High Schl.
POST SEASON District III Meet The District III Track & Field Meet is an exceptinal meet t attend. The meet is held the weekend after ur league meet at Shippensburg University. This meet is a Friday & Saturday meet that have very rigrus standards fr entry. The District releases qualificatin guidelines that have been revised yearly t give caches an estimate f what athletes will need t perfrm in rder t be accepted int the meet. These are, in fact, just guidelines. Just because an athlete hits the district guideline, des nt mean they will actually be accepted int the meet. This wuld mean, athletes in District III far exceeded the anticipated guideline marks. The district wuld seed the meet and nly take the tp 18 cmpetitrs. The district may als lk fr a natural break in the ranks and take tw r three extra athletes in an event. Additinally, if an athlete falls shrt f the standard, caches will still submit the athlete. We d this, because smetimes what District III has set as the guideline is far abut what many athletes were able t achieve that seasn. In this case, District III will take athletes belw the guideline. At the District III meet, athletes have the pprtunity t advance t the state champinship. Track & field is separated int tw divisins: AA and AAA. Dnegal is classified as AAA fr bth male and female teams. As a AAA schl, the tp (5) athletes in the district will advance t the state champinship. PIAA has als set a standard per event knwn as the, State Qualifying Standard (SQ). If an athlete hits the SQ, they autmatically advance t the state champinship if they place in the tp (8). Fr example, the SQ mark fr bys AAA sht-put was 52 feet and n athletes hit the SQ, the tp 5 athletes wuld still advance. If 7 athletes hit the standard, 7 athletes advance. Hwever, if 12 athletes hit the standard, nly the tp (8) advance. This is nt a universal rule. Because f the size f District III, we are given mre slts t enter int the state meet cmpared t a smaller district. PIAA State Champinships The PIAA State Champinships are held at Shippensburg University every Memrial Day weekend. The stadium will be cmpletely full as will the field events utside f the stadium. Htel rms are bked a year in advance and the twn is impssible t drive thrugh the Friday & Saturday f the meet. It is best t arrive plenty early. The PIAA State Meet is run incredibly efficient and will run perfectly n schedule. There are always vendrs and statins with activities t participate in, but there is als the chance f watching a state r natinal recrd fall by ne f the many talented athletes in Pennsylvania. There are many spectatrs that have been attending the event fr 50+ years simply because f hw incredible the sprt truly is and hw impressive the meet is run. Please visit www.rundnegal.cm and check ut Dnegal s Tp 10 t better understand times and distances athletes are aiming fr in any event. There are many additinal resurces n this site fr ne t explre as well.
Nutritin As caches, we d understand we are dealing with teenagers. Hwever, we als want ur athlete s t understand hw t apprpriately fuel their bdy and hpefully pick up sme habits they can carry int adulthd. This is nt an abslute guide fr nutritin and we re nt saying yu can t be n the team if an athlete ges t Burger King, but n mst days, we hpe they make the decisin t fuel their bdies apprpriately. The 10 Fds Every Athlete Shuld Attempt t Eat Every Day 1. At least ne dark green leafy vegetable: Brccli, Brussel Spruts, Cllard Greens, Kale, Spinach, Mixed Greens 2. At least ne bright yellw, range r red fruit/vegetable: Peppers, Squash, Jalapens, Squash, Apples, Red Cabbage 3. At least ne citrus fruit r Vitamin C cntaining vegetable: Oranges, Lemns, Limes, Ptates, Kiwis, Melns 4. At least ne tmat r tmat prduct: Salsa, Fresh Tmates, Spaghetti Sauce, Catsup, Tmat Sup, Chili 5. At least ne serving f dark blue r purple fruit/vegetable: Blueberries, Blackberries, Cherries, Raspberries, Eggplant, Red Cabbage 6. Six r mre servings (1/2 cup each) f 100% whle grains: Brwn Rice, Whle wheat cereal, Bran muffins, Oatmeal, Whle grain pasta, Whle grain bread 7. Tw r mre servings f lean prtein: Chicken, Turkey, Eggs, Lean Beef, Sy, Fish, Prtein Pwder Drinks 8. One r mre servings f fresh legumes: Beans, Nut butters, Walnuts, Chickpeas (hummus), Lima Beans, Almnds 9. Tw r mre servings f high calcium fds: Fresh milk, Sy Milk, Ygurt, Real cheese, Ygurt String Cheese 10. A high quality multivitamin supplement insures yu are getting everything yu need. It is a supplement, nt the real thing thugh! The 10 Fds Every Athlete Shuld AVOID Almst Every Day 1. Sda: Any type, any brand, any flavr: Cke, Pepsi, 7-Up, Mtn. Dew, Dr. Pepper, Generic Brands 2. Ht dgs: S bad they get their wn categry! 3. Lunchen meats: Blgna, Salami, Pepperni, Sausage, Pastrami, Crned Beef 4. Fried fds: Fried Chicken Fingers, Fried Cheese, French Fries, Fried Twinkies 5. Pastries: Anything made with white flur, sugar and fat: Ding Dngs, Dnuts Ckies, H-H's, Little Debbie anything! 6. Candy: M & M's, Reese's, Snickers, Baby Ruth, Kit-Kats, Twizzlers, etc. 7. Fast fd: Anything frm any fast fd place is bad fr yu. Even McDnald's! 8. Highly sugared cereal: Frsted Flakes, Apple Jacks, Cc-Puffs, Capt'n Crunch, Hney Smacks, etc. 9. Trans-fatty acids: Creamy Salad Dressing, Chips, Mac & Cheese, French Fries, Margarine, Chicken Nuggets 10. Anything with Olean r ther types f synthetic fats! Read the label!
Snacks n Meet Days It's imprtant that the athletes (and parents) pack the right type f snacks n meet days. Track & Field meets are all day events. The prper snack chices keep ur athletes nurished and will prvide the needed energy t successfully cmpete thrughut the day. We strngly urge that yu steer away frm highly prcessed snack fds (high fat, high sugar, and ther ingredients yu can't prnunce). Fresh fruit, prtein and whle grains are always a gd chice. Here are a few ideas n what t bring: WATER, WATER, WATER! Fresh Fruit (Bananas, Oranges, Apples, Kiwi, etc.) Muffins Raisins Peanut Butter & Jelly (n whle grain bread r bagel) Granla Bars Carrts Celery (with r withut peanut butter) Dried Fruit Chip Whle Grain Crackers Nutritin/High Prtein Bars (Balance, PwerBar, etc.) Sprts Drinks (Gatrade, Prpel, Pwerade, etc.)
Track Meet Etiquette Track & Field meets are generally very psitive. There tends t be very little, if any, arguing and challenging f fficials and ther caches. Caches are very scial and crdial with each ther as well as the fficials. We expect the same frm ur athletes. Sprtsmanship is ne f the biggest pririties n ur team. This is sprt is physilgically and psychlgically taxing n all f the athletes cmpeting. Psitive reenfrcement is used by all caches twards nt just ur team, but twards the team we are cmpeting against. When asking yur child abut hw they cmpeted, always as if they imprved nt if they placed. They will tell yu if they scred pints, but especially at a yung age, encurage grwth in the sprt, nt winning r placing in the tp 3. Finally, when yu shw up t a track meet the atmsphere is much mre laid back than team sprts. Hwever, please d nt distract yur child by cming int the cmpetitin area, shwing them pictures/vide s yu have taken, r try t discuss plans fr the weekend. Yu may unknwingly get yur child disqualified frm cmpetitin because rules have been vilated r yu may unintentinally distract them and cause them t lse fcus.