2007 West Lafayette Track & Field
West Lafayette Co-ed Track & Field
West LafayetteHigh School’s (3A) enrollment is about 673, 355 Boys and 318 Girls. Boys Track & Field started in the early 1920s and the Girls program started in the late 1960s (GAA). The current coaching staff consists of:
Head Coach: Lane Custer, Level 2 certified, (27th year for Boys, 11th year for Girls)
Teaching Area: Physical Education Instructor at Happy HollowSchool (Grades 4-6)
Coaching responsibilities: Sprints (100-400 plus 400/800 “swing” group) and 400m/1600m Relays
Meet Director for HSR Trials, WL Relays, Hoosier Conference & Girls Regional
Start Clerk for all other home meets
Assistant Coach: Steve Lewark, (13th year for Boys, 11th year for Girls)
Coaching responsibilities: Distance (800 and up) and 3200m Relay, Co-ed Cross Country Head Coach
Responsible for all times and splits
Home meet Head of timers
Assistant Coach: Chris Williams, Level 2 certified, (17th year)
Coaching responsibilities: High Jump and Long Jump, Co-ed Cross Country Assistant Coach
Hy-Tek program and meet set-up
FinishLynx Timing system
Camera, computer and results set up
Assistant Coach: Josh Strasser, (3rd year)
Coaching responsibilities: Throws, Varsity Football (DC)
Assign all Throws officials
Throws area “quality control”
Communications equipment
Assistant Coach: Rod Zambrows, Level 1 certified, (3rd year)
Coaching responsibilities: Hurdles
Hurdle set up and storage
Assistant Coach: Joe Warner, (1st year)
Coaching responsibilities: Pole Vault
PV area “quality control”
FinishLynx set up and operation
Volunteer assistants are:
Maggie Roegner (3rd year, Long Jump, Hy-Tek)
Tavia Murray (2nd year, Distance)
Josh Harriger (2nd year, Distance)
Rachel Poremski (1st year, Distance)
Volunteer Assistants through mid May are:
Matt Cerasale (2nd year, Throws)
Ashley Kemp (1st year, Sprints)
Krystol Hines (1st year, Sprints)
Dan Alge (1st year, Throws)
Dianna Crew (1st year, Throws)
As a staff:
- We enjoy the challenge of our “single class” system and we try to construct our schedule with that in mind.
- We attend/officiate local (Purdue, IU) Track & Field and Cross Country meets, Big Ten Championships, National Championships and Olympic Qualifying meets as well as Olympic meets (1996).
- We are supporters of USATF in Cross Country and Track & Field and staff the local USATF club (Purdue Area Track Club).
- We have experience hosting meets of all sizes, including summer “All Comers” meets.
WL Track & Field Co-ed “Realities”
Pros:
- Very high percentage of student-athletes in our High School.
- Feeder system-The Head Coach teaches all of the 4-6 grade students (PE) in the entire school corporation.
- Staff continuity-Chris and Steve have been with me for 10+ years and the WL Boys have had only 2 different Head Coaches since 1960.
- Successful fundraising to update apparel and meet management equipment.
- Very active parents (we average 20 - 30 parents working each home meet).
- Good working relationship with the other Head Coaches, especially the spring sports.
- Active and effective JH staff that relates well with grade 7 & 8 athletes.
- Challenging schedule with all sizes of schools to meet the team and individual needs.
Cons:
- Small school-not as many athletes to choose from for the 19 IHSAA sports (WL dropped Gymnastics this year).
- Only the Head Coach is on WL school corporation teaching staff.
- No one on the staff is located in the HS building.
- Our track facility is 2+ miles from the High School building (and the weight room).
- Must share the Track & Field facility with 80+ JH students.
- Lack of “Weight Room “ curriculum for HS Physical Education
Points of emphasis:
Decide “strength of the program”
400/800 conditioning involves the most events in a meet line-up
Be ready to “move up” in distance
Everybody runs 4 X 8 and 4 X 4
Cooperation with other sports
Cross Country “link”
Emphasize “speed development” for other sports
Communicate with same season sports (Baseball/Softball & Tennis)
Continuity
Keep “core” staff together as long as possible
Retain athletes for all 4 years
Team“Building”
Team-establish consistent work ethic
Compete for spots in meets/Relays
Staff“Building”
Attend clinics together
Staff-attend off-season meets together and staff summer Track club
Post-meet gatherings
Conditioning
Periodization (different “targets” for different athletes and teams)
Pre-season and In season weight program
Hard/easy as much as possible
“Manage” injuries/cross training
Identifying athletes
4-6 grade “Decathlon” (since 1988)
4-6 grade Cross Country (since 1990)
4-6 grade Indoor meet in February (since 2005)
4-6 grade Outdoor meet in May (since 1986)
Summer Track & Field Club (Purdue Area Track Club, since 1982))
Fall Junior Olympics Cross Country (since 1999))
Recruiting the hallways
Don’t burn bridges
Show proof of potential from past results
“100” is our magic number (65 Boys, 37 Girls so far on 07)
Work with schedules (studies, band, orchestra, musical-not club sports though)
Keep accurate records
All Time Top Ten
Refer to previous 2-3 years scorebook results to identify needs
Involve parents
Officials for home meets
Website for communication
T-shirt sales
Fundraising
Update apparel
Update equipment & facilities
Scheduling
Pre season base
Early season Mondays
Late season emphasizes practice
Practice organization (typical mid April practice day with full team still practicing)
Our school ends at 3:20. Since our Track is 2 miles away, we have to utilize an “activity bus” to transport those athletes who do not have a driver’s license to the facility. The second bus does not arrive until nearly 4 PM. If the weather is unusually severe (bad footing because of ice, severe weather warnings, etc.) then we will stay at the HS and utilize hallway space for fitness stations, weights, etc. All athletes must have their workout clothes with them everyday at school in case this happens. We also post a “streaming message” on our website for last minute changes.
5:45-6:45 AM: Weight room is available for 1 hour. Athletes can choose to attend after practice if they prefer.
4 – 6 PM: “Check and go” (check your name and read workout) or short meeting.
The 3 main groups are Sprints, Hurdles, Jumps (SHJ), Throws (Th) and Distance (D). Each group warms up and practices separately except when a Thrower might be involved with a running group or a “swing” athlete who fluctuates between the Sprint and Distance group (usually 4 X 800 candidates). The Throws and Distance coaches (Strasser and Lewark) control their own group regarding work-outs and utilize several volunteer coaches for different “sub groups”. The Jumps coaches (Williams, Warner & Roegner) will decide their group’s needs also during the “specialty” portion of practice as well as Coach Zambrows with the Hurdlers. Coach Custer will usually administer gun starts or hand-offs to those who are not involved with field events.
SHJ group work-out description
Typical SHJ warm-up is 800 jog, ABCs (walk and skip) plus 6 choice agilities and our active stretching routine (on next page). Usually 4 build-ups (2 laps Straights and Curves) then break into running groups.
Each day I post a “Base workout” including the metric distance of the high intensity portion (active recovery distance is not considered usually). We don’t time recovery per say until later in the season, but we do active recovery. We encourage each athlete to develop a field event (specialty) if possible. Sometimes the SHJ group will complete half of the work-out then each will report to their field event coach for 30-45 minutes before finishing the work-out. Those without a field event will report to starts and/or hand-offs.
SHJ Season schedule
As stated, most of the early season recovery is “active” in nature, not timed. The target times are posted and are usually for only part of each distance. When we have a repeat 500m workout, for instance, the target time will be posted for the firat 400m only and then they “gut” the remaining 100m.
Girls and Boys always run the same base work-out, just at different target times. An example of this would be our Pyramid (1,2,3,4,3,2,1). Pre-season, this would be a “self” workout with each athlete (in similar groups of 2-5) running a hard 100 followed by a shuffle jog 100, hard 200, shuffle jog 200, etc. Total distance is 3200m, but only 1600m is high intensity with 1600m as active recovery and nothing is timed until later in the season. By mid April the Pyramid (timed) posted work-out would look like this:
Girls-100(16)200(32)300(50)400(70)Specialties300(50)200(32)100(16)
Boys-100(14)200(28)300(44)400(62)Specialties300(44)200(28)100(14)
We keep the targets moderate because it is a continuous effort with shuffle jog recovery the same distance as the “sprint” portion. If this work-out is done in May with just those on the tournament team, then we speed up the targets and walk the recovery. For hurdlers, this work-out could have 4 flights of intermediate/low hurdles set up for the 300 and 400 segments.
8OOm JOG OR 3 MINUTE JUMP ROPE (if Indoors) WARM-UP
SCISSORS
I Horizontal
A. Low(10 reps)
B. High(10 reps)
II Vertical
A. Low(10 reps)
B. High(10 reps)
EAGLES
I Front(10 reps)
II Back(10 reps)
HURDLERS
IPress(10 reps)
IIHeal up(10 reps)
IIIKnee up(10 reps)
DONKEY KICKS
(10 each leg)
TRAIL LEG
I Forward(10 reps)
II Reverse(10 reps)
WEIGHT ROOM MAJOR LIFTS
LOWER BODYADDITIONAL STATIONSUPPER BODY
SquatsSit-ups/CrunchesBench
Leg CurlV-ups (Vaulters)Triceps
Leg Ext.Depth Jumping (Twice weekly)Curls
Calf RaisesNeck I & II (Football PlayersPec Flies
CleansSeated Back
Dead LiftLats/Incline
PLYOMETRICS
BLACK BOXES
I Power Jump X 3 Boxes(6 reps)
ANGLE BOXES
I Level 1II Level 2
A. Peak X 20SkiPeak X 20
B. Valley X 20SkiValley X 20
C. Toes up X 20180's Peak
D. Toes down X 20180's Valley
Current Schedule
(Home in bold)
Day-Opponent07 – 08 ClassificationCombined Boys/Girls 2006 result
M-Noblesville5A0-2
Th-Crawfordsville3A2-0
M-Rensselaer2A2-0
Th-Delphi/Twin Lakes2A/3A4-0
Th-Logansport4A2-0
S-Chesterton Relays12-2
Andrean3A
Chesterton5A
McCutcheon5A
Munster5A
Michigan City (B only)5A
Penn (G only)5A
South Bend Riley5A
Wheeler2A
M-Benton Central3A2-0
S-WL Relays11-6
Chesterton5A
FW Concordia3A
Franklin Central5A
Lafayette Jeff5A
LaPorte (B only)5A
McCutcheon5A
Merrillville5A
Valparaiso5A
Zionsville4A
T-North Central/Harrison5A/5A3-1
T-City-County7-1
Lafayette Jeff5A
Harrison5A
McCutcheon5A
Central Catholic1A
F-Hoosier Conference12-0
Benton Central3A
Delphi2A
Rensselaer2A
Tipton2A
TwinLakes3A
Sheridan1A____
Girls record30-4
Boys record27-8
2006 Co-ed record vs:Total record57-12
1A schools (4)4-0
2A schools (12)12-0
3A schools (14)14-0
4A schools (4)4-0
5A schools (38)23-12
Lettering System
Automatic (any one of these):
1. Four year participant
2. School Record holder
3. 100 or more points
A. 25 points awarded for each year of participation
B. plus current year meet points
Prohibitive (must reach three of these):
1. On Conference roster
2. On Sectional roster
3. Qualified for Regional
4. Top three “season’s best” in a Varsity event
5. Scored 25 Varsity meet points
6. Parent(s) attend Spring Parents meeting on Thursday 3/1/07.
All potential letter winners are encouraged to start team conditioning by January 9th, 2007 if they are not involved with a school sponsored winter sport or after one week past the last day of practice if they are involved with a school sponsored winter Sport.
All team members are expected to attend all meets and practices unless otherwise notified. Exceptions could be unavoidable “family situations” only. Also, please let me know as early as possible if you are absent from school on the day of a meet. Other considerations for lettering and other awards:
1. Attendance at AM and PM practices.
2. Uniform & sweats must be handed in for letter or points.
3. Must attend the Banquet to receive letter or points unless you have notified Coach Custer in advance.
4. Sickness or injury
5. Training rules violations
6. Coach's discretion (includes missing meets or practices due to suspension)
Practice attendance policy
If an athlete cannot attend an AM or PM practice, he/she must either tell me (Coach Custer) directly or call @ 427-0752 and leave a message any time, day or night! Don’t rely on a teammate to let me know of your absence. Either see me yourself or call and leave a message. See me regarding missing practice to catch up on schoolwork.
Any reason for an absence from practice is OK as long as there is prior communication. A high number of missed practices will have a negative effect on your conditioning, performance and the chance of securing a Varsity letter and/or other awards.
1. 1st unexcused absence:Suspension from next meet
2. 2nd unexcused absence:Suspension from next two meets
3. 3rd unexcused absence: Dismissal from team
Winter sport athletes may take 1 week off before joining us OR use Spring Break as your week off, not both. Monday, March 19 is a mandatory practice. Missing that day because of Spring Break travel will result in a meet suspension.
Posted testing dates for 2007
SAT dates:
Saturday, March 10 (Spring Break)
Saturday, May 5 (no problem)
Saturday, June 2 (State Meet weekend)
ISTEP Retakes (all during our Spring Break):
Tuesday, March 13
Wednesday, March 14
Thursday, March 15
ACT dates:
Saturday, February 11 (no problem)
Saturday, April 14 (Chesterton Relays!-NO)
Saturday, June 9 (no problem)
Individual conditioning opportunities (optional, but encouraged) are every day after school starting now. Weight packets are on file in the weight room for you to fill out and running groups meet daily by the south doors.
The schedule listed below begins on Tuesday, January 9th if you are not in a winter sport!
Sprints, Hurdles, Field events:M, W, F run/drill first, lift second (90 minutes)
T, Th run/drill (60 -90 minutes)
Distance:M, W, F long run (45-60 minutes)
T, Th run first, lift second 60-90 minutes)
Lambert Practice schedule:T-1/30, Th-2/1, M-2/12, Th-2/15, M-2/19, W-2/21,
M-2/26, Th-2/29, M-3/5 (6:00 – 7:30)
All potential team members are encouraged to start conditioning as soon as possible and with the team by January 9th, 2007, if they are not involved with a school sponsored winter sport or after one week past the last day of practice if they are involved with a school sponsored winter sport. If you are not here during spring break, that week is your “week off”.
Indoor Lambert Schedule
We will be utilizing/renting Lambert Fieldhouse once again this year. The $2 we ask that each athlete pay is a reasonable amount that we hope will cover our expenses including rent, a trainer on duty, training supplies, damages, custodial time, etc. Hopefully, we will generate enough money to cover expenses. Please arrive by 6:00 PM. The most you will pay for the 9 sessions is $10 total. Other area schools are also invited to attend at the same individual fee. There will be no team practice at the High School on these dates, but weight room sessions will be held right after school for the sprint/jump/hurdle/throw group on some of these days.
If you are unable to attend the evening practices, please let Coach Custer know the day before.
The scheduled sessions are:
Tuesday, January 306:00 – 7:30 PM
Thursday, February 16:00 – 7:30 PM
Monday, February 126:00 – 7:30 PM(Sprint/Hurdle/Jumps/Throws lift after school first)
Thursday, February 156:00 – 7:30 PM
Monday, February 196:00 – 7:30 PM(Sprint/Hurdle/Jumps/Throws lift after school first)
Wednesday, February 216:00 – 7:30 PM(Sprint/Hurdle/Jumps/Throws lift after school first)
Monday, February 266:00 – 7:30 PM(Sprint/Hurdle/Jumps/Throws lift after school first)
Thursday, February 296:00 – 7:30 PM
Monday, March 56:00 – 7:30 PM(Sprint/Hurdle/Jumps/Throws lift after school first)
In order to continue to be allowed in Lambert, please be aware of the following rules and considerations:
Athletes and Coaches must enter through the silver door marked “Athletes Entrance” at the northwest corner of the building. Check in at the table with Coach Custer or an assistant coach, even if you forgot your money.
Please, try to be on time (6:00 PM)!
Athletes and coaches must stay off the Track area until I give the signal to begin. We will always have a full 90 minutes of “Track time” regardless of the exact start time.
Warm-up, recover and cool-down in lanes 4-6. Use lanes 1-3 for interval/speed work only.
Parking will always be a problem since the adjacent lot will be filled quickly. Plan on parking on the side streets east of Lambert (or at West LafayetteHigh School) and jogging over to Lambert.
You can contact me at or 765-427-0752