Viking wrestling


INTRODUCTION

Welcome to Smoky Valley Wrestling for the 2006- 2007 season. We are excited at the opportunity to continue building a wrestling tradition. Wrestling is a tough and physical sport. It will help you to develop mentally as well as physically. Just participating in the sport puts you in a special circle of individuals. Competing will earn you the respect of others in the sport who know the discipline and effort it takes.

Our goals for this year are:

  • Practice good sportsmanship.
  • Improve discipline and work ethic through practice.
  • Improve the skill level of all wrestlers.

ACADEMICS

That each wrestler would realize their academic success by aiming high and being placed on the honor roll each nine weeks. Students in SVHS must be passing five (5) U.S.D. 400 subjects of unit weight on a quarterly basis. They must also have a G.P.A. above a 1.5.

EXPECTATIONS OF THE WRESTLERS

  • Must be coachable.
  • Must be totally committed during the season
  • Must be in great condition
  • Must maintain the ideals of good sportsmanship and citizenship at all times.
  • Must work hard in the classroom.
  • Must demonstrate good behavior.

BEHAVIOR EXPECTATIONS

SVHS wrestlers will be expected to demonstrate good sportsmanship, good manners, positive classroom behavior, and a good work ethic. They will follow all training rules as set forth by the USD 400 Public Schools and Smoky Valley High School. Problems in any of these areas may result in:

  • Suspension
  • Expulsion
  • Extra conditioning

PRACTICE

Every Viking Wrestler is expected to work hard, focus on getting better and put 100% into every practice session.

  • Be on time.
  • Let us know of any absences or tardiness. When a practice is missed make-up time may be required.
  • No playing around in the locker room or wrestling room.
  • Be coachable. Accept criticism.
  • WORK HARD!

WEIGHING IN

Each wrestler must make weight by the designated weigh-in time or he will be scratched and will not compete that day. There will be no waiting for any wrestler who is not down to weight.

COMPETITION

A SVHS Wrestler is expected to give his best every time he’s out on the mat.

  • Your appearance is a reflection on the team's image.
  • Always show the proper respect for opponents, coaches, and officials.
  • Team members are expected to sit with the team on the team bench during competition.
  • Win and lose with class.

TOURNAMENT INFORMATION

  • Show up at the high school on time and on weight.
  • Be prepared for weigh-ins; haircut, clean-shaven, fingernails trimmed, jewelry off.
  • Make sure you have all of your gear for the entire day: uniform, shoes, headgear, etc..
  • Sit together as a team in the bleachers. Parents will be asked to sit above the wrestlers.
  • Be prepared for your match.
  • Stay in uniform unless you have been eliminated from the tournament.
  • Be in full uniform when receiving medals.
  • Respect the host schools property.

DUAL MEET INFORMATION

  • Be at weigh-ins on time and on weight.
  • If it’s an away dual, be on the bus on time and on weight. Make sure you have all of your equipment.
  • All wrestlers and managers will ride the bus to and from the dual. Special permission, although discouraged, is required to ride home with a parent. Wrestlers will only be released to a parent.
  • Be prepared for weigh-ins; haircut, clean-shaven, fingernails trimmed, jewelry off.
  • The 103-pounder should be warmed up and ready to wrestle. The 112-pounder should be warming up. There may be a dual or duals in which the normal order is not followed and the weights are wrestled out of order. Pay attention to the lineup and order.
  • At the end of the dual all wrestlers will form a line and shake hands with the opposing team.

EQUIPMENT INFORMATION

Viking wrestlers are financially responsible for the equipment checked out to them at the beginning of the season. They will be expected to return the equipment in good shape. The team will provide head gear, singlets, and warm-ups for competition. Wrestlers are expected to provide the following for practice.

  • Sweats – hooded sweat shirt, pants
  • Running shoes – for distance work
  • Shorts and shirts - old athletic shorts and shirts are fine
  • Wrestling shoes – any brand will work but they must be black (lace covers preferable)
  • Knee pads – wrestlers may want a pair but are not required to have them
  • THERE ARE TO BE NO SLEEVELESS SHIRTS WITH LARGE OPENINGS.

LETTERING POLICY

Smoky Valley High School will issue one letter per student, per athletic career, which is only to be worn on an official letter jacket.Each additional time a wrester letters, he will receive a certificate (second, third, or fourth year,) and a bar.Wrestlers must be eligible under the rules of KSHSAA and SVHS. All wrestlers must follow scholastic, citizenship, and training rules set forth by Smoky Valley High School and the wrestling program.

THE FOLLOWING REQUIREMENTS WILL BE USED TO LETTER ALL WRESTLERS:

Smoky Valley High School---VARSITY WRESTLING LETTERS

A Varsity Wrestling letter will be awarded to any wrestler who meets one of the qualifications outlined below and finishes the year in good standing with the coaches, team, Athletic Director, and the School Administrations.

1. 40 POINTS NEEDED TO LETTER (1/2 OF THE 40 MUST BE VARSITY POINTS.)

A. WRESLTLE IN A VARSITY MATCH2 POINTS

B. VARSITY VICTORY BY DECISION3 POINTS

C. VARSITY VICTORY BY PINS6 POINTS

D. VARSITY VICTORY BY TECHNICAL FALL5 POINTS

E. VARSITY VICTORY BY MAJOR DECISION4 POINTS

F. MAKE WEIGHT FOR COMPETITION1 POINT

G. PERFECT PRACTICE ATTENDANCE WITH 10 POINTS

WEIGHT SIGN IN AND OUT EACH DAY.

I. JUNIOR VARSITY VICTORY1 POINT

J. JUNIOR VARSITY VICTORY BY PIN2 POINTS

2. Qualifying for the State Tournament.

3. A Senior Wrestler who has been a member of the program for 4 seasons and has not met varsity

Criterion, but whose dedication is recognized as making a contribution to the team.

4. Due to injury, illness, or other circumstances, an athlete who in the coach’s estimation would have

lettered may receive a letter.

5. All final decisions concerning letters will be a mutual agreement between the wrestling coaches.

6. All wrestlers meeting lettering criteria are required to finish the season up to and including the last practice prior to state competition regardless of qualified status. In addition, it is a good team member who wants to come to practice the last week regardless of qualified status to make his teammates better.

Healthy eating tips:

A good rule for making weight the next day would be for the wrestler to make weight in practice the night before competition, go home, have a glass of water, a sandwich and go to bed.

BREAKFAST-HIGH ON CARBOHYDRATES

LUNCH- HIGH ON CARBOHYDRATES

DINNER-HIGH ON PROTEIN

FOODS HIGH IN CARBOHYDRATES:FOODS HIGH IN PROTEINS:

-Pasta-Fruits-lean red meat

-Rice-Breads-chicken

-Bagels -fish

GENERAL tips---

  • Reduce food intake at meals and reduce meals.
  • Don’t take seconds except on low calorie foods---potatoes, vegetables, and fruits.
  • Drink a lot of water between meals.
  • Keep up your good running program.
  • Maintain dietary control. (don’t go on glut sessions.)
  • Avoid going up and down with weight due to binges.
  • Limit sugar or foods and drinks high in sugar.
  • Stay away from large amounts of Salt.
  • Abstain from fried and fatty foods. (salad dressings, fried meats, milk(drink skim), gravies, processed foods---hot dogs, etc…
  • Minimize starchy food intake (white bread, noodles, spaghetti, flour food, crackers, etc.)
  • Stay away from JUNK FOOD!!! (potato chips, ice cream, Soda, candy, etc.)

PERSONAL HYGIENE

In wrestling, cleanliness is a must. In order to prevent the spread of infectious diseases, the wrestling room will be disinfected daily. Wrestlers are expected to shower AFTER EVERY PRACTICE. Make sure that your practice equipment is washed daily. Report any possible skin problems to the coaches immediately. You will not be able to compete if you have a communicable skin disease.

THE TEN BEST FOODS

1. BAKED POTATO: ODLY ENOUGH, A BAKED POTATO IS ONE OF THE BEST BALANCED FOODS YOU CAN EAT. IT HAS A REASONABLE AMOUNT OF FAT,

CARBOS AND PROTEIN. STAY AWAY FROM THE BUTTER AND SOUR CREAME.

2. BROWN RICE: HOW ARE YOU GOING TO EAT BROWN RICE? COOK COMPLEX CARBOHYDRATES THE NIGHT BEFORE, MIX IT WITH RAISINS AND SNACK ON IT.

3. WHOLE WHEAT SPAGHETTI: THE NIGHT BEFORE A COMPETITION, LOAD UP (WITHIN REASON) ON WHOLE WHEAT SPAGHETTI. A COMPLEX CARBO, SPAGHETTI

WILL SUPPLY YOU WITH LOTS OF STORED ENERGY FOR THE NEXT DAY. MIX WITH TOMATO SAUCE (NO MEAT)

4. BANANAS: ALMOST ALL FRESH FRUITS ARE EXCELLENT SOURCES OF ENERGY. AVOID FIGS, APPLES, DRIED FRUIT OR CANNED FRUITS. GO FOR FRESH FRUTS OR MELONS. ALSO A GOOD SOURCE FOR POTASSIUM---WHICH HELPS PREVENT MUSCLE CRAMPS.

5. H2O (WATER): THE BEST THING YOU CAN DO IS TO DRINK PLENTY OF WATER. DILUTED FRUIT JUICES OR ELECTROLYTE DRINKS (50.50) ARE OKAY.

6. WHOLE WHEAT PANCAKES: FOR BREAKFAST, TRY SOME WHOLE WHEAT PANCAKES. THE WHOLE WHEAT FLOUR IS BETTER THAN WHITE FLOUR FOR MINERALS AND VITAMINES. USE VERY LITTLE SYRUP AND NO BUTTER.

7. SHREDDED WHEAT: THIS CEREAL HAS ONLY FIVE-PERCENT SUGAR CONTENT. COMPARED WITH OTHER CEREALS, THAT’S AMAZING. OATMEAL IS ALSO A LOW-SUGAR BREAKFAST (DON’T ADD SUGAR)

8. VEGETABLES: MOM SAID TO EAT YOUR VEGETABLES, AND SHE WAS RIGHT. CARROT STICKS, GREEN SALADS AND OTHER VEGETABLES MAKE SUPER SNACKS.

9. WHEAT BREAD: LOOKING FOR SOMETHING EASY TO EAT BETWEEN MATCHES? HOW ABOUT A COUPLE SLICES OF WHOLE WHEAT BREAD? TRY TO KEEP IT SIMPLE AND AVOID JELLY OR PEANUT BUTTER.

10. BEANS: WE DON’T MEAN BURRITOS. A BEAN SALAD OR TUPPERWARE BOWL OF LENTILS OR SPLIT PEAS PROVIDES GOOD ENERGY AND EASY DIGESTION FOR THE MAN WHO LIKES TO EAT LIGHTLY.

Others: whole grain wheat toast, whole grain cereals, skim milk, concentrate juices,

eggs periodically(poached), Baked chicken or fish, cottage cheese, salads, tuna & lean red meat, plain popcorn, yogurt (occasionally)

THE TEN WORST FOODS

1. BIG MAC: A FAST-FOOD HAMBURGER IS ALL FAT, SALT AND PROTEING. NOTHING IN IT WILL ENHANCE YOUR PERFORMANCE.

2. FISH AND CHIPS: EATING FRIED FISH AND FRECNH FRIES IS ABOUT AS BAD AS A BIG MAC AND A JUMBO ORDER OF FRIES. TOO MUCH SALT, FAT AND PROTEING (NONE OF WHICH CAN BE CONVERTED INTO FAST ENERGY.)

3. FRENCH FRIES: POTATOES FRIED IN FATTY OILS DOESN’T OFFER ANY PERFORMANCE BENEFITS. IN FACT, FATTY OILS BECOME CARCINOGENIC WHEN THEY ARE CONSTANTLY REUSED TO FRY FOOD.

4. DOUGHNUTS: WHITE FLOUR, SUGAR AND FAT. THESE THINGS AREN’T EVEN FOOD. STOP AT DAYLIGHT DOUGHNUTS ON THE WAY ONLY IF YOU ARE TRYING TO AVOID GETTING MOVED UP A CLASS.

5. ICE CREAM: FAT AND SUGAR. WHEN YOUR METABOLISM SEES FATTY FOODS COMING, IT SLOWS DOWN ITS ENERGY-STORING PROCESSES. FATS SLOW DIGESTION, INCREASE HEART-DISEASE RISK AND ARE A SHORT-TERM FUEL.

6. BEEF JERKY: CURED IN SALT, BEEF JERKY WILL DEFEAT YOUR EFFORTS TO HYDRATE YOURSELF. PLUS, PROTEIN FOODS, AS FUEL SOURCES, ARE NOT AS GOOD AS COMPLEX CARBOHYDRATES.

7. CHILI DOGS: NOTHING HERE BUT MEAT, CHEMICALS, SALT AND SPICES. SPICES PREVENT STOMACH DISTENSION AND PRODUCE GAS, SALT LEADS TO DEHYDRATION AND CHEMICALS ARE ANO-NO.

8. SNICKERS: CANDY BARS (ALL BRANDS), ARE TOTALLY MADE UP OF SUGAR. SUGAR CAUSES AN INSULIN REACTION THAT LEADS TO QUICK BURN WITH NO LASTING EFFECTS, AND OFTEN NO INITIAL BUZZ.

9. SUGAR SMACKS: THIS BREAKFAST CEREAL IS 60-PERCENT SUGAR. ALL CEREALS WITH FUNNY NAMES TEND TO BE HIGH IN QUICK BURN SUGAR. SUGAR CANNOT SUPPLY A LONG TERM ENERGY DEMAND.

10. COCA-COLA: SOFT DRINKS ARE COMPRISED OF CARBONATED WATER AND SUGAR. CARBONATION IS NOT A PLUS, AND SUGAR IS A DETRIMENT AVOID ALL COLAS AND UNCOLAS.

I HAVE READ AND UNDERSTAND THE TEAM HANDBOOK, INCLUDING ALL POLICIES AND PROCEDURES. I AGREE TO ABIDE BY ALL RULES, REGULATIONS AND CONSEQUENCES CONTAINED HEREIN.

WRESTLERS SIGNATURE

PARENT SIGNATURE

DATE

A SIGNED COPY OF THIS FORM MUST BE ON FILE IN ORDER TO COMPETE IN THE SMOKY VALLEY VIKINGS

WRESTLING PROGRAM.