Fairfax High School
WINTER TRACK & FIELD
2011-2012
HANDBOOK & Required Forms
Due November 9th
”We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
- Aristotle
Dear Student Athletes and Parents,
The coaches of Fairfax High School Winter Track would like to take this opportunity to welcome back all veteran athletes and give a special welcome to the newcomers. We are very excited about the 201-2012 season and have set our goals accordingly. It is our hope that this handbook will be helpful in providing the information needed to make this season a success.
In this handbook, you will find our team guidelines, lettering policy, meet schedule, and other important information. With a commitment from our coaches, student athletes, and parents we have the opportunity to continue the building process of making this a program we can all be proud of.
Sincerely,
Coach Rowe Coach Carr
Coach Connally Coach Brown
FAIRFAX WINTER TRACK
TEAM GUIDELINES 2011-2012
GOALS
Our Team goals are to improve our level of performance in our regular season meets and invitationals. We will also strive to become more competitive in the Liberty District, Northern Region, and at the state level. We will strive for these goals while maintaining a high level of academic excellence in the classroom.
MISSION
Our mission is to meet these goals by putting emphasis on commitment to our TEAM. In order to make this commitment, your priorities should be as follows:
1. Faith and Family
2. Academics
3. Winter Track
Athletes must realize that coaching decisions are made with the best interest of the team taking precedence over the desires of any individual team member. Coaches reserve the right to use their professional discretion in determining if an athlete is capable of competing at a particular meet. Track is a team sport. There are no part-time Track athletes!
If you cannot make a full commitment to the team please put your time and effort into other activities.
VARSITY LETTERING CRITERIA
To be considered for a letter in Winter Track, a student must satisfy the following criteria as outlined below.
1. PRACTICE – The athlete attends all required practices, meets, and team functions unless excused by the coaching staff.
2. ATTITUDE – The athlete exhibits team spirit and enthusiasm. The athlete should be an asset to the team by cooperating with and supporting all members in practices and meets as well as respecting others rights and property. Athlete must follow instructions and advice from the coaches.
3. SPORTSMANSHIP – Proper sportsmanship must be exhibited during the entire season.
4. EQUIPMENT – All equipment and facilities are properly cared for, including returning uniforms / warm-ups in good condition at the end of the season.
5. CITIZENSHIP – Conducts one’s self properly in school and community, including trips made to away meets.
6. SCHOLARSHIP – Athlete is able to discipline his/her self to successfully balance academics and athletics.
7. PARTICIPATION – The athlete competes on the varsity level and competes at the District and/or
Regional, and/or State meet.
NOTE: The coaches reserve the right to award a letter to any athlete who may not achieve all of the above, but in the opinion of the coaching staff, makes a significant contribution to the team worthy of a varsity letter. A participation certificate will be given to all team members who do not receive a varsity letter.
PRACTICES
Beginning November 9th, practice will begin at 3:30 pm Monday through Friday. The practice schedule may change due to weather, school events, and the availability of facilities. Practices will run approximately two (2) hours. Each athlete will wear proper clothing to practice based on the weather conditions. Practice is a time for learning and improving. It is not a time for clowning around. Although practices are closed to the public, parents are always welcome. All athletes who need treatment, such as ice or taping, will take care of this before practice and not be late. Attendance at school is required for a student to participate in practices and/or meets.
UNEXCUSED TARDIES AND ABSENCES
Unexcused absences or tardiness from practices or meets may be grounds for disciplinary action, including loss of meet participation or dismissal from the team.
DISCIPLINE
As an athlete at Fairfax High School you assume the role of responsibility and leadership. You are expected to abide by all team, school, and Fairfax County rules. A minimum requirement for participation in sports is good citizenship. You are expected to exhibit good behavior in the classroom, around the school, and on the playing field. Poor attitude, disrespect, and/or misconduct will adversely affect your meet participation and could result in dismissal from the team.
ACADEMICS
Academics are the top priority. If you need to stay after school to receive help from a teacher, feel free to do so. Simply bring a note from the teacher stating that you were there. Students experiencing difficulty will be encouraged to get help from their teachers and/or adopt alternatives to implement successful study habits. Avoid falling behind in your studies, thinking you can miss practices to catch up; your status on the team will be affected.
To be successful at anything a person must be able to use good time management skills and take advantage of all opportunities provided to them.
MONITORING ACADEMIC PROGRESS
Any athlete receiving any grade below a C on their report cards or interims will need to turn in a progress report every two weeks. It is the athlete’s responsibility to make sure the grade check sheets are turned in on time. Failure to do so will result in loss of meet participation. Any athlete not making at least a C (2.0)
average will not be able to compete until their grades make the standard. Even though they cannot compete, they can still practice with the team. Written proof of grade improvement can be provided at any time, at which point, the athlete will again be eligible to compete.
EQUIPMENT
Equipment is your responsibility. You must take care of it and make sure no one steals any of your equipment. Do not lend your uniform or warm-ups to anyone. Do not wear uniforms or warm-ups except for meets or when directed by the coaching staff. They are not to be simply worn as casual wear.
TRANSPORTATION
All team members must take the bus (when provided) to and from meets. When private transportation is used, the coaches and parents will drive. Athletes will be given a parental permission form which must be turned in to the coach before departure to the meet. Students are not to ride to, or ride home from a meet with other students unless proper permission has been obtained from the school administration and the parents.
Also, all athletes who run off school grounds will be instructed on proper procedure and safety. No athlete should run off school grounds without a partner or coach. Likewise, safety will predominate in the weight room and no one is to lift without coaching supervision.
RULES FOR RUNNING OFF SCHOOL GROUNDS
1. Run single file facing traffic when there are no sidewalks. When sidewalks or shoulders are available, use them.
2. Stop, look, and listen when crossing roads or intersections.
3. Cross with traffic lights. Do not cross the street on a curve.
4. Do not cut diagonally across intersections / streets.
5. Cross entire streets. Don’t get stranded in the median strip.
6. Always run with a partner. Look out for your teammate’s safety.
7. Do not run on private property.
8. Do not carry music players, Frisbees, tennis balls or any other distractions.
9. Follow the approved, specified course.
10. Check in with the coach at the end of your workout.
11. Run defensively and anticipate problems – DO NOT CHALLENGE VEHICLES.
WEIGHTS: SAFETY AND TECHNIQUE
1. Always stretch before lifting weights.
2. Make sure you have a spotter.
3. Do not show off while lifting weights.
4. Avoid dropping weights on the floor; you or the floor could suffer damage.
5. Lift only what you can handle.
6. Maintain good posture while lifting.
7. Use your legs, not your back, when picking up weights.
8. Breathe regularly while lifting. Don’t hold your breath.
9. Alternate weight exercises. Using upper and lower body muscles.
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TRACK STUFF
There's no single 'best shoe' - everyone has different needs. All sorts of things - your biomechanics, your weight, the surfaces you run on, and obviously, the shape of your feet - mean that one person's ideal shoe can be terrible for another person.
Shoes can be divided into three main categories (cushioned, stability and motion control); and three minor ones (performance training, racing and off-road). The first three are everyday options and are categorized essentially by your biomechanical needs; the second three are more specialized and you'd often only consider them as second shoes.
The first step in finding your basic shoe needs is to try the 'Wet Test', below or, preferably, to visit a biomechanics expert or experienced shoe retailer.
The Wet Test works on the basis that the shape of your wet footprint on a dry floor or piece of paper roughly correlates with the amount of stability you might need in your shoe. It will show you what features you should look for and equip you with the basic knowledge you need to make the most of the next step in your search.
/ The Normal FootNormal feet have a normal-sized arch and will leave a wet footprint that has a flare, but shows the forefoot and heel connected by a broad band. A normal foot lands on the outside of the heel and rolls inwards slightly to absorb shock. It's the foot of a runner who is biomechanically efficient and therefore doesn't need a motion control shoe.
Best shoes: Stability shoes with moderate control features.
/ The Flat Foot
This has a low arch and leaves a print which looks like the whole sole of the foot. It usually indicates an overpronated foot - one that strikes on the outside of the heel and rolls inwards (pronates) excessively. Over time, this can cause many different types of overuse injuries.
Best shoes: Motion control shoes, or high stability shoes with firm midsoles and control features that reduce the degree of pronation. Stay away from highly cushioned, highly curved shoes, which lack stability features.
/ The High-Arched Foot
This leaves a print showing a very narrow band or no band at all between the forefoot and the heel. A curved, highly arched foot is generally supinated or underpronated. Because it doesn't pronate enough, it's not usually an effective shock absorber.
Best shoes: Cushioned (or 'neutral') shoes with plenty of flexibility to encourage foot motion. Stay away from motion control or stability shoes, which reduce foot mobility.
Additional Tips for Buying Running Shoes:
1. Shop in the later part of the afternoon - feet get bigger during the day and they will get bigger when running.
2. Wear the socks you normally wear when you run, and bring in your old running shoes if possible. A good running-shoe salesperson can tell a lot by the wear of your old shoes, including pronation.
3. Get both feet measured by a salesperson. Choose shoes that fit the larger foot.
4. Talk to the salesperson about the terrain you run on, the mileage you cover, and your pronation.
Try on the shoes:
4. Try on the shoes. Stand up. Press your thumb into the top of the shoe, just above your longest toe. Your thumb should fit between the end of your toe and the end of the shoe.
Wiggle your toes. If you can't wiggle with ease, the toe box is too small.
5. Feel the arch bump of the shoe. It should hit slightly toward the rear of your arch.
6. Make sure your heel fits snugly and does not slide up and down as you walk or run.
7. Go for a test jog around the store. If anything does not feel right, try a different shoe.
8. You should replace your shoes every season.
-This is a big factor in helping to prevent injuries.
-Pacers Running Store in Fairfax gives a 10%
discount to high school runners. http://www.runpacers.com/fairfax/
- Potomac River Running in Burke, VA is also an excellent store
www.potomacriverrunning.com
Running Apparel / Equipment:
1. Shirts and shorts are useable for warmer weather (above 70*). It is very important for everyone to have sweat tops and pants for practices. When the weather is colder, wearing multiple layers (t-shirts, Under Armor…etc.) will help to keep you warmer.
2. Hats are important because when it is cold, you can loose a lot of body heat through your head. To keep your hands warm, you should have gloves or old (clean) socks available.
3. Everyone needs to bring their own water bottle. Due to illnesses going around, it is not a good idea to share these.
4. Distance runners will need to bring their own watches. Many of our workouts are done by time rather than mileage.
NUTRITION
As an athlete your energy requirements can be high – after all, you will typically burn an extra 100 calories for every mile that you run. To make sure you meet your energy requirements, it is important to eat the correct fuel, eat it at the correct time and balance it with the other foods in your diet.
Don’t neglect protein - Whether you are racking up the miles or the weights in the gym, your body is being stressed during the training process and will need to repair itself. Muscle damage will become cumulative. To combat the effects of heavy training, make sure that you eat plenty of protein – ideally around 0.7 grams per pound of bodyweight. So a 120 pound runner may need as much as 90 grams of protein each day!
Go for glucose - Right after a training session, try to drink a sport drink within 15 minutes of practice. During this short 15-minute period, your muscles are most receptive to restocking with fuel – and a glucose drink is an ideal for this purpose, as it will rapidly enter the bloodstream and be absorbed, thus accelerating the recovery process. Additionally, because you are fuelling in liquid form, you are also re-hydrating – so it’s doubly good for you!