Hillsboro Track and Field 2018 High School Guidelines

Hillsboro Track and Field 2018 High School Guidelines Welcome to Hillsboro Track and Field. The coaching staff looks forward to a great year and will work hard to ensure that you are prepared for each of your events. We ask that you commit the time and effort required to be successful. We expect all athletes to be in school on time and practice each day. Follow the training instructions and workouts given by the coaching staff. Get adequate rest and follow a diet that will allow you to train at a high level. The coaching staff will help you with all these things. Be dedicated, support your teammates and promote the sport of Track and Field. The following guidelines are to help athletes understand the expectations of the coaching staff. If at any time you or your parents have a concern please contact the head coach. Be a great example of a student/athlete who excels in the classroom and on the athletic field. Be courteous and represent Hillsboro High School and your community with pride. Track athletes will follow all the rules and guidelines given here, as well as those in the Hillsboro High School Athletic Handbook. Practice: Practice will be at the stadium facility each day. We will begin team warm-ups no later than 4:00. Be at practice every day with a great attitude and all the necessary equipment. There are very few reasons to miss practice. If for any reason you anticipate missing practice, inform the head coach ahead of time. If absent from school, call or e-mail coach Boldt ASAP. Track athletes missing practice may not be prepared for competition. The head coach will decide if an athlete who misses practice (for any reason), will compete in a meet. Athletes missing practice may also be held out of events, including relays. Track athletes may drive to the stadium and park in the parking lot on the West side after school each day. ONLY legal drivers may drive to practice. If you ride with another, the proper form must be completed through Skyward. (This may have been done by your parents/guardians during enrollment). If you are unsure, please check the office. Returning after Practice: Doors are now locked throughout the district after school and they require an entrance card to open. Track athletes will return to the school and coaches will open the locker room doors. If a door is not open, wait for a coach. Wear proper practice clothes: Each day athletes are suggested to have on sweat pants for warm-up. Until the weather gets warmer athletes should also have on some type of sweat top. Athletes may wear additional clothing such as gloves, stocking hats, jackets etc. in order to be warm. Any clothing/accessory worn is to be functional. The coaching staff will let you know if something worn in practice is not functional and is a distraction or brings specific attention to the individual. Have proper shoes for warm-ups and workouts. Throwing shoes, spikes, flats etc. will not be worn in warm-ups. Discipline: Appropriate behavior is expected at all practices, bus rides, and meets as well as in the locker room. Any unacceptable behavior will be dealt with on an individual basis by the coaching staff. It is important for each athlete to understand that we have many athletes and work in a large practice area, which is a different situation than when practicing other sports. Athletes must be responsible when traveling to and from events. We want to represent our community and our sport with pride. Under no circumstance will horseplay, bullying, taunting or fighting be tolerated. Water Bottle: Each athlete needs to have a water bottle for practice. The water at the athletic field may not be turned on during early season practices due to the threat of freezing weather. Please have a water bottle. Good hydration is very important throughout practice and athletes will be given time to get drinks. Electronic Devices: We live in an electronic age. Cell phones, and other digital media are part of our lives. In order that these devices do not distract athletes, they are NOT to be used during practice or meets. Cell phones

may be used to communicate with parents while in the bus. Electronic devices are not allowed to be used outside the bus when at a competition. Do not let them be a distraction between events at a meet, even on the bus. Promote the sport of Track and Field: Social Media: Facebook, Twitter and other forms of social media are now a form of communication used as much as e-mail and texting. Be cautious of using any form of communication concerning the Track and Field Program. Use it in a positive manner to promote the sport, your school and your teammates and coaches if you use it at all. Jewelry and Uniform rules: New Rule established in 2105: The prohibition of jewelry in Track and Field has been removed. Please see the 2015 Legal Uniforms document attached for specifics. Hillsboro Track and Field athletes are permitted to wear jewelry as allowed by the NFHS in practice and in meets. Hillsboro athletes will remove articles of jewelry or adornments of any kind when instructed to do so by Track Meet Officials or members of the Hillsboro coaching staff. They will do so immediately and without argument. Athletes may be asked to remove jewelry or adornments if they are a distraction, hinder performance, or a danger to themselves or others. Examples include, but are not limited to: Rubber wrist bands, large earrings, excessive necklaces. Cameras and Tablets: Many times parents may wish to record the performance of their son or daughter during competition. Please be aware that athletes may not review the tape in a competition area at any time. Meet officials deem what constitutes a competition area. Undergarments: Occasionally cold weather dictates the use of tights and perhaps an undershirt. These tights or undergarments must be of a solid color, no exceptions. All undergarments worn by relay team members must be of the same color. Black is the preferred color of undergarment/tights if worn during a meet. Generally, athletes need to wear only the school issued shirt and shorts when competing. Proper warm-up prior to the event and the use of sweat pants and top will be sufficient when competing. Please also avoid wearing caps during practice or meets. Stocking caps and gloves are acceptable during cold weather. Locker rooms: Be sure to have a lock and use it each day for your locker. Spring sports share locker rooms and will not always be locked. Boys will use the West locker rooms. Meets: The head coach will make the decision on the meets each athlete is entered, and the events in which the athlete will compete. Central Kansas League Meets allow more entries than Invitational meets. Athletes need to be aware that entry limitations exist at some level at all meets. Note on League, Regional, and State The head coach will make the final decision on whether or not an athlete will compete in the League Regional and/or State meets (if qualified). The coach will take into consideration the athletes ability, health, previous results and effort throughout the season. If the coach feels they are not eligible because of any reason, he will inform the athlete as soon as possible after the decision is made. Track athletes are expected to compete in each meet, but be aware that invitationals have entry limitations and this may not be possible. Athletes are expected to stay for the entire meet and to ride the bus to and from each away meet. If it is necessary to ride home with a parent, a signed note must be given to a coach. Warm-up prior to each event, and be at events promptly. Athletes may not scratch an event without a coach s approval. We prepare for and make entries for only the events in which we will compete. Events will be posted prior to each meet. Take responsibility to read the entries and order of events. Uniform: You will check out uniform shirts and shorts as well as meet sweats. Take care of this equipment and wash it properly. Be conscious of your equipment numbers. You are responsible for the equipment you check out. If any uniforms or practice clothes are traded between team members both athletes need to let the coach know prior to this happening. Events: The coaching staff strives to place athletes in events in which they will be successful. Work on your events each day. Take pride in your events and remember that you represent a team. Communicate each day

with your events coach. They will be talking to you about your goals. Listen to your coaches and train as instructed. The final decision of which events and the number of events in which an athlete competes is up to the head coach. Track athletes are to follow the guidelines given. There could be circumstances and incidents that may not be specifically covered by these guidelines, but all athletes are expected to act in a manner that is positive to our school, community, coaching staff and team. Discipline will be handled by the head coach on an individual basis. Lettering requirements: 1. Score 8 points in the season or score in league, regional, or state competition. 2. Complete the season in good standing. 3. Provisional Letters may be awarded at the coaches discretion. School and/or Meet Records: Athletes setting school records must finish the season in good standing or they will forfeit their record. * Athletes may compete in 8 Regular season competitions, including the league meet. There are 10 scheduled meets this season. Any athlete competing in the Pre-State at Wichita and/or the KU Relays will be held out of another meet during the season. Head Coach: Dennis Boldt Assistant Coaches: Len Coryea, Jeff Haslett, Malinda Just, Devin Metzinger, Don Ratzlaff

Pre-season Track and Field Generally we begin the high school track season mid-march. Athletes not involved in a Winter sport can enhance their potential with preparation the few months prior to beginning the Spring season. The key to preparation is to begin overall strength training and developing running form and conditioning. Generally you need to spend 3 weeks with general conditioning, weight training and form work. Weight Training. Three days during the week. 3x15 for the following exercises. Weight should be heavy enough to make the last set difficult, but not so heavy to that it makes the last set impossible to finish. Squats Step Ups Bench Press Leg Curls Dumbbell Arm Swings - Take like a 3 or 5lb dumbbell in each hand and swing your arms like you are running. Your arms should be at just under 90 degrees at the top of the upswing and just over or at about 90 degrees on the end of the backswing. Do it slow at first for about 10-15 reps/arm and build up some speed, then add weight. This will strengthen your shoulders and get you used to correct running form with the arms. Abs Crunches, sit-ups, v-ups Training work with the hard easy principle which basically tells you to listen to your body and try not to complete two difficult workouts consecutively. The workouts can also be day 1, day 2 etch. Sample Pre-season workouts prior to each workout, stretch and jog for 20 minutes to warm up core temperature and avoid injury. Follow each workout with stretching and cool down. If the weather is too cold to run outside, use a stationary bike or treadmill. Workout 1 Stride Straights, jog curves 2x400, walk 800, 2x 400. Striding should be easy, do not finish with a sprint. Workout 2 Easy 20 minute run Workout 3 4x100 meter build ups: Standing start, jog out and slowly build up speed until you reach 80% at the end of 100 meters. Don t reach full speed during pre season workouts. 2x400 stride straights, jog curves. Workout 4 Easy 20 minute run Workout 5 3x300 meter strides. Feel comfortable during the run as you concentrate on form. Workout 6 Easy 20 minute run

Kansas State High School Activities Association 2018 Legal Uniforms for Track & Field The following information is a guide to what constitutes a legal uniform for a track and field competitor in regular season meets and regional and state competition. Coaches Meeting Sportsmanship, NFHS Rule 3-4-8. Prior to the meet, the referee shall either meet with or via written communication address the head coach(es) and captain(s) that everyone is expected to exhibit good sportsmanship throughout the meet. Verification of Legal Equipment, NFHS Rule 3-4-8. Prior to the start of the meet, the head coach shall be responsible for verifying to the referee that all his/her competitors are properly equipped. At the state meet, when the coach picks up the packet and gives the competitor his/her assigned number, the coach is acknowledging awareness and compliance of all NFHS Rules. Jewelry 1. The NFHS states the prohibition of jewelry is no longer necessary in track and field. The meet referee may direct the athlete and coach that an item is to be removed if not properly secured or has a high probability to damage equipment. Coaches may prohibit their athletes from wearing jewelry. 2. Excessive safety pins on the jersey are not permitted. Hair Decorations/Adornments The KSHSAA policy regarding items worn in the hair by cross country and track and field competitors is as follows: While participating in competition, it is permissible for a student to use in their hair for a functional purpose the following: Ribbon or yarn of any single solid color (length such that it is not flowing 3 inches or less in length); If multiple functional rubber bands, ribbons, yarn are used in the hair, they must be of the same color; A Scrunchie (device intended to hold hair in place while in competition which is composed of an elastic material covered with cloth or a cloth-like material) of a single solid color; Any ribbon, rubber band, yarn, cloth or cloth-like material worn in the hair must have a functional purpose, i.e., to hold the hair in place while in competition. Unadorned devices (such as barrettes, bobby pins, clips, no longer than 2 inches) may be worn in the hair. Beaded items worn in the hair are illegal. Track participants will not be allowed to wear feather hair extensions, tensile, etc. in their hair during practice and competition. This is considered "ADORNMENT" and is not permitted by NFHS and KSHSAA rule. Uniforms In addition to NFHS Rule 4-3 (Competitor's Uniform), the following uniform information is applicable in KSH- SAA interscholastic meets: 1. The uniform must consist at a minimum of a top and bottom or may be a one-piece uniform. 2. The uniform top and bottom worn by a contestant during interscholastic competition must be a school issued top and bottom or school issued one-piece uniform. 3. Uniforms must be worn as intended by the manufacturer. 4. The top shall not be knotted or have a knot-like protrusion [4-3-1b (3)]. 5. Any visible undergarment, which extends below the knee, must be unadorned and of a single, solid color. Visible undergarments for the top and the bottom do not have to be of the same color [4-3-1b (8)]. 6. Neither the uniform top nor bottom may contain any adornment which will be objectionable in taste. Questions relevant to the application of this provision will be brought to the attention of the meet referee for a ruling. NOTE: The uniform top (singlet) or bottom shall not be removed by a contestant in the area of competition. Appropriate decorum requires the top not be removed and the bottom is always worn with the waistband above the hips. Rule 4-3-3 Removing any part of the team uniform, excluding shoes, while in the area of competition, shall lead to a warning and if repeated, to disqualification from the event. If the incident reoccurs, the athlete will be disqualified from further competition in the meet. Area of competition defined for the KSHSAA State Track & Field Meet The infield, track, staging areas and all throwing areas are competition areas. Athletes wanting to sun-bathe, i.e., remove any part of the team uniform (top, bottom or one-piece uniform) must be in the stands or on the hillsides! Area of competition defined for the KSHSAA Regional Track & Field Meets While the games committee will specifically define the area at each regional, at the minimum it shall include: The track The infield Track & Field Legal Uniforms

Uniform Tops [4-3-1b (6)] Bare midriff tops are not allowed. If the uniform top is not tucked in, the top must at the minimum extend below the top of the shorts when the athlete is in a normal standing position. The games committee may determine that tops (which extend below the top of the shorts) must be tucked into the shorts. Uniform Bottoms [4-3-1c] 1. NFHS Rule 4-3-1c (1) permits the uniform bottom to be loose-fitting, boxer-type bottoms or compressionstyle bottoms for boys and girls. Closed-leg briefs are acceptable for girls. By KSHSAA policy, school issued or school approved spandex shorts may be worn by either boys or girls. If any competitors are wearing school issued or school approved spandex shorts or one-piece uniforms, the inseam length of the shorts must be a minimum of 2 inches. Girls may wear either closed-leg briefs or school issued or school approved spandex shorts with an inseam of 2 inches or more. Traditional loose-fitting boxer-type bottoms/shorts may also be worn. 2. Individual bottoms worn by members of the school team may vary in length but the design must be the same for all relay team competitors in the same relay. The bottoms must be of the same color and design. [4-3-2(a)] 3. French or high cut apparel shall not be worn in lieu of uniform shorts. [4-3-1c (3)] 4. The waistband of a competitor s shorts shall be worn above the hips [4-3-1c (4)]. Body Suit [4-3-1b] It is permissible by NFHS rule for a competitor to wear either a school issued two-piece (top and bottom) or a school issued one-piece body suit during competition. Additional NFHS UNIFORM rulings are found in the NFHS Case Book (4.3.1 & 4.3.2) Shoes [4-3-1(a)] 1. Shoes are required with a definite upper and recognizable sole and heel. Shoes shall be worn on both feet [4-3-1]. The use of slippers or socks in lieu of shoes does not meet the requirement of the rule. (4-3-1(3)) 2. The upper portion of the shoe must be designed so that it can be fastened securely to the foot. 3. Spikes may not exceed ¼-inch. One-inch spikes are acceptable in the javelin if a grass runway is used and if approved by the games committee. At the KSHSAA State Track & Field meet, ¼-inch spikes only are approved for the track events and the javelin. Undergarments 1. Any visible shirts(s) worn under the uniform top and other visible apparel worn under the uniform bottom must be of a single (and the same) color and unadorned (exception: undergarment may have the school name, school insignia or school mascot one school name or insignia or mascot may be on each item of clothing undergarment, but on undergarments there is a size limitation of no more than 2¼ square inches with no dimension more than 2¼ inches). a. Any visible garment(s) worn underneath the uniform bottom and extending below the knees shall be unadorned and of a single, solid color. As per NFHS rules, a single, visible manufacturer's logo and/or single school name or insignia no more than 2¼ inches are permitted on the undergarment. Visual items worn under both the top and the bottom do not have to be the same color. 2. Athletes choosing to change from their uniform tops to other tops MAY NOT do so in the competition area. Sweat Suits 1. Under certain adverse conditions, competitors may participate with warm-up suits worn over the traditional jersey and shorts. 2. The referee will determine the conditions. Relays Coaches must check relay teams to ensure compliance 1. Each member of the relay team shall wear the same color and design uniform although the length of the bottoms may vary (top and bottom). [Rule 4-3-2] This rule applies to relays, not individual events. The following are examples of legal combinations: a. No members with any visible undergarment(s). b. One member with visible undergarment(s) and three without visible undergarment(s). c. Two members with visible undergarment(s) and two without visible undergarment(s). The visible undergarment(s) (of the two members) must be unadorned and of a single and the same color. d. Three members with visible undergarment(s) and one without visible undergarment(s). Visible undergarment(s) (of the three members) must be unadorned and of a single and the same color. e. All four members with visible undergarment(s). Visible undergarment(s) must be unadorned and of a single and the same color. 2. Under-apparel may be different lengths. 3. Socks do not have to be the same color. 4. Relay competitors may not wear gloves. 5. Competitors names on the back of the uniforms need not be considered to be identical. Track & Field Legal Uniforms

Field Events 1. Must follow the same rules for shoes, uniform tops and uniform bottoms. 2. Javelin throwers may wear different shoes if approved by the games committee (up to 1-inch spikes). At some locations, the javelin approach may be a grass surface. 3. Weight event competitors may wear weightlifters' support belts. 4. Gloves are not permitted. Penalty Illegal Uniform For the wearing of an illegal uniform, when a violation is observed and noted by a meet official, the competitor shall be required to make the uniform legal before becoming eligible for further competition, and shall be issued a warning that a subsequent violation shall result in a disqualification from the event. The referee shall be notified of the violation by the observing meet official, and the referee shall then notify or cause to be notified the head coach of the offending school of the competitor s violation and warning. Additional Uniform Notes 1. Races will not be delayed in order to permit competitors to comply with uniform rules. Coaches check your athletes! 2. School uniforms should show evidence of conforming to the color and design of uniforms worn by teammates. 3. If the starter, referee or any other meet official detects an illegal uniform prior to the start of competition, it is good practice in preventive officiating to call this to the attention of the contestant. 4. The responsibility to be in proper uniform is that of the coach and athlete. *This includes proper display of assigned contestant numbers [4-3-1(b) (1)]. 5. Neither meet directors, games committees nor the vote of the coaches can supersede the National Federation Track & Field Uniform Rules. 6. Stocking Caps In the event of inclement weather (cold, wet), stocking caps may be worn during competition (providing the games committee has not established a policy against the wearing of these items). By KSHSAA policy, visors and baseball style hats may not be worn during competition by any competitor. 7. Sunglasses Unless prohibited or restricted by the games committee, sunglasses may be worn during competition. Sunglasses may not be adorned and the frames must be of a single, solid color. 8. Gloves In the event of inclement weather (cold, wet), unless prohibited by the games committee, gloves may be worn during competition unless otherwise prohibited by NFHS rules (i.e., gloves may not be worn by relay team members, competitors in the shot, discus, javelin, pole vault). 9. American Flag/Commemorative or Memorial Patch NFHS Rule 4-3-1b(5) permits the placement of one (1) American flag (not exceeding 2 x 3 inches) and/or one (1) commemorative or memorial patch (not exceeding 4 square inches) on either the uniform top or bottom. The rule does not permit the placement of one (1) American flag on both the top and bottom and/or the placement of one (1) commemorative or memorial patch on both the top and/or the bottom. As per NFHS rule, prior to placing a commemorative or memorial patch on the uniform, KSHSAA policy requires that the school administration submit in writing a request to the KSHSAA for approval to permit placing a commemorative or memorial patch on the uniform. State Track and Field All Classes Wichita State University-Cessna Stadium May 25-26, 2018 Track & Field Legal Uniforms

6. B 2018 GIRLS AND BOYS STATE TRACK & FIELD MEET TIME SCHEDULE The time schedule is a guide. Should the meet sessions run ahead of schedule, it will continue to run ahead and no adjustments will be made. In the first session on Friday, Class 4A will compete first, followed by 5A and 6A. In the second session on Friday, Class 1A will compete first, followed by 2A and 3A. On Saturday, Class 1A will compete first followed by 2A, 3A, 4A, 5A and finally 6A. FIELD EVENT SCHEDULE Preliminaries and Finals SESSION DAY TIME LJ TJ HJ-1 HJ-2 PV-North PV-South DISC SHOT JAV 1 Fri. 8:00 a.m. 4A G 6A B 5A G 6A B 6A G 5A B 5A B 4A B 6A G 2 Fri. 9:45 a.m. 5A G 4A G 6A B 5A G 4A B 3 Fri. 11:30 a.m. 6A B 5A B 4A G 5A B 5A G 4A B 4A G 6A B 5A G 4 Fri. 1:15 p.m. 4A B 6A G 5A G 4A G 6A B 5 Fri. 3:00 p.m. 1A B 3A B 2A G 3A B 3A G 2A B 3A G 2A B 1A G 6 Fri. 4:45 p.m. 2A G 1A B 1A G 3A B 2A B 7 Fri. 6:30 p.m. 3A B 2A G 1A G 2A B 1A G 3A B 2A B 1A G 3A B 8 Sat. 8:00 a.m. 5A B 1A G 6A G 1A B 4A G 6A B 4A B 2A G 1A B 9 Sat. 9:45 a.m. 2A B 3A G 2A G 3A G 5A B 10 Sat. 11:30 a.m. 6A G 2A B 3A G 4A B 2A G 1A B 6A G 1A B 4A G 11 Sat. 1:15 p.m. 1A G 4A B 3A B 6A G 3A G 12 Sat. 3:00 p.m. 3A G 5A G 1A B 5A B 2A G RUNNING EVENT SCHEDULE FRIDAY Finals (3200m Run) 4A, 5A, 6A 4A Girls, 4A Boys 7:45 a.m. 8:05 a.m. 5A Girls, 5A Boys 8:05 a.m. 8:25 a.m. 6A Girls, 6A Boys 8:25 a.m. 8:50 a.m. Preliminaries 4A, 5A, 6A 1A, 2A, 3A Girls 100m High Hurdles 9:00 a.m. 2:10 p.m. Boys 110m High Hurdles 9:20 a.m. 2:30 p.m. Girls 4 x 100m Relay 9:45 a.m. 2:55 p.m. Boys 4 x 100m Relay 10:05 a.m. 3:15 p.m. Girls 400m Dash 10:25 a.m. 3:35 p.m. Boys 400m Dash 10:45 a.m. 3:55 p.m. Girls 300m Low Hurdles 11:10 a.m. 4:20 p.m. Boys 300m Intermediate Hurdles 11:35 a.m. 4:45 p.m. Girls 200m Dash 12:05 p.m. 5:15 p.m. Boys 200m Dash 12:25 p.m. 5:35 p.m. Girls 4 x 400m Relay 12:45 p.m. 5:55 p.m. Boys 4 x 400m Relay 1:15 p.m. 6:25 p.m. Preliminaries Concluded 1:40 p.m. 6:50 p.m. Finals (3200m Run) 1A Girls, 1A Boys 2A Girls, 2A Boys 3A Girls, 3A Boys 1A, 2A, 3A 7:00 p.m. 7:20 p.m. 7:20 p.m. 7:40 p.m. 7:40 p.m. 8:00 p.m. NOTE: With all six classes at the same site next year, classes 1A, 2A and 3A will have the early sessions. Scoring for each event is as follows: 1 st place = 10 pts.; 2 nd place = 8 pts.; 3 rd place = 6 pts., 4th place = 5 pts.; 5 th place = 4 pts., 6 th place = 3 pts.; 7 th place = 2 pt.; 8 th = 1 pt. RUNNING EVENT SCHEDULE SATURDAY Preliminaries 1A, 2A, 3A, 4A, 5A, 6A Girls 100m Dash 8:30 a.m. Boys 100m Dash 9:00 a.m. Finals Girls 100m High Hurdles Boys 110m High Hurdles Girls 4 x 800m Relay Boys 4 x 800m Relay Girls 100m Dash Boys 100m Dash Girls 1600m Run Boys 1600m Run HALL OF FAME INDUCTIONS Girls 4 x 100m Relay Boys 4 x 100m Relay Girls 400m Dash Boys 400m Dash Girls 300m Low Hurdles Boys 300m Intermediate Hurdles Girls 800m Run Boys 800m Run Girls 200m Dash Boys 200m Dash Girls 4 x 400m Relay Boys 4 x 400m Relay 9:30 a.m. 10:00 a.m. 10:30 a.m. 11:40 a.m. 12:45 p.m. 1:05 p.m. 1:20 p.m. 2:05 p.m. 3:00 p.m. 3:20 p.m. 3:45 p.m. 4:05 p.m. 4:25 p.m. 4:45 p.m. 5:05 p.m. 5:30 p.m. 5:50 p.m. 6:10 p.m. 6:30 p.m. 7:00 p.m. TEAM AWARD PRESENTATIONS: FOLLOWING LAST RACE (Only coaches and athletes are permitted on the infield for team awards.) Track & Field Legal Uniforms