2018 PRHS Track & Field Handbook Welcome to the 2018 Track & Field teams at Palmer Ridge High School! We’re excited for the upcoming season and we’re pleased that you have chosen to join us! Track & Field is both challenging and rewarding – you’ll learn to push yourself to your limits – and then beyond them. We (your coaches) believe that Track & Field will help you grow as a young man or woman. You’ll ultimately graduate from the program as a stronger person. We are a highly qualified staff with decades of competitive and coaching experience. We see our job as coaches no different than that of classroom teachers. We will establish a baseline of expectations and goals – for the team and for each individual on it – and we’ll hold each other accountable as we work together to achieve them. We aspire to win championships as we do so! Your coaching staff is… Head Coach Amanda Tivnan 719-488-6194 [email protected]Assistant Coaches Tyler Dall – Throws [email protected]Daniel (DJ) Russell- Hurdles & Jumps Carl Arnold- Mid-Distance Rob Collins - Distance [email protected]Beth Szucs - Distance Marcela Lopez – Sprints & Athlete Development
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2018 PRHS Track & Field HandbookWelcome to the 2018 Track & Field teams at Palmer Ridge High School!
We’re excited for the upcoming season and we’re pleased that you have chosen to join us!
Track & Field is both challenging and rewarding – you’ll learn to push yourself to your limits – and then beyond them. We (your coaches) believe that Track & Field will help you grow as a young man or woman. You’ll ultimately graduate from the program as a stronger person.
We are a highly qualified staff with decades of competitive and coaching experience. We see our job as coaches no different than that of classroom teachers. We will establish a baseline of expectations and goals – for the team and for each individual on it – and we’ll hold each other accountable as we work together to achieve them. We aspire to win championships as we do so!
Assistant CoachesTyler Dall – Throws [email protected] Daniel (DJ) Russell- Hurdles & Jumps Carl Arnold- Mid-Distance Rob Collins - Distance [email protected] Szucs - Distance Marcela Lopez – Sprints & Athlete DevelopmentDan Ojennes – Sprints & Athlete DevelopmentTom Pulford – Strength | Weight Training
Colorado Track/XC (a Milesplit Affiliate)The internet home of all things Colorado cross country/track & fieldhttp://co.milesplit.com/http://co.milesplit.com/teams/PLMR
Palmer Ridge High School – 2018
Outdoor Track Schedule
● March 3rd – Scrimmage – Cheyenne Mountain High School @ CMHS (Own Transportation) ● March 10th - CSU Pueblo - Early Bird @ Pueblo CO● March 10th- Boulder Snow Invitational @ Broomfield CO● March 14th - PPAC JV MEET @ Falcon High School● March 17th - Thunderridge Invitational @ Parker CO● March 21nd- PPAC JV MEET @ Palmer Ridge High School● March 23th - Palmer Terror FR/SO Invite @ Garry Berry Stadium, Colorado Springs● March 24th- Broomfield Shootout @ Broomfield High School ● March 24th - Palmer Terror Invite @ Garry Berry Stadium, Colorado Springs● March 31st - Mickey Dunn (Grand Junction) ● April 6th & 7th - Arcadia Invitational @ Arcadia High School, Cali (Qualifying individuals)
o http://www.arcadiainvitational.org/eprofile.php?do=title&title_id=325&event_id=63 ● April 6th - Thomas Jefferson Twilight @ All-City Stadium, Denver● April 7th - Mullen Invitational @ Mullen High School, Denver ● April 11th- PPAC JV MEET @ Discovery Canyon● April 13th - PPAC Championships @ CSU Pueblo, Pueblo CO● April 20th & 21st - Fountain-Fort Carson Invite @ Fountain-Fort Carson High School● April 23rd – Lewis Palmer FR/SO Meet @ Don Breese Stadium● April 25th - PPAC JV Championship @ Vista Ridge High School● April 27th - Stutler Bowl Twilight Invitational @ Stutler Bowl, Greenwood Village CO ● April 28th - Vista Ridge Classic @ Vista Ridge High School● May 5th - Doherty Spartan Invite @ Garry Berry Stadium, Colorado Springs ● May 5th- Pueblo Twilight Invitational @ Dutch Clark Stadium, Pueblo CO● May 12th - St. Vrain Invitational @ Longmont High School● May 17th, 18th, 19th - COLO State High School Champs @ Jefferson County Stadium, Lakewood CO
ATHLETE & PARENT EXPECTATIONSPersonal conduct…● Athletes are expected to demonstrate positive behavior and good sportsmanship at all times (inside and
outside of the track).
● There is a NO alcohol and drug policy; if you violate this policy, you will be subject to suspension, removal from the team, and any other athletic Policies.
● Policies from the 2017-2018 PRHS Parent Handbook for Athletes will be enforced.● Athletes are responsible for communicating questions, comments, and/or concerns with the coaches -
including but not limited to discussions regarding absences and injuries.● Athletes are responsible for transportation to off-site practices.● Athletes must maintain academic eligibility throughout the season. An athlete with 2 F’s at eligibility check
(every three weeks) will be ineligible for the following 3 weeks. Ineligible athletes are required to attend all practices, team meetings, however, ineligible athletes may not ride the bus and/or attend any team meets. Two or more D’s may result in holding the athlete out of competition until the grades have improved.
● Athletes must communicate with their teachers prior to missing class due to competition.● Athletes are responsible for the care and return of all team issued uniforms and warm-ups. Athletes assume
monetary responsibility for any and all lost items at the end of the season.
At practice…● Coaches reserve the right to sit an athlete from practices and/or meets due to injury, unexcused absences,
lack of practices, behavior, etc.● Practice will be held Mondays-Fridays from 3:15 to 5:30p.m. Athletes must arrive on time.● SPRING BREAK – There will be practices over spring break, these practices are critical to your overall
success during the track season and account for nearly 10% of your seasons training. State Championships are unattainable when 10% of any training is missed. Attendance is highly encouraged and will be considered during our review of Athletes that Letter.
● If you miss two or more practices in the week leading up to the meet will not be able to attend that meet unless any special considerations.
● If you are late to practice you will do one Bear Builder at the beginning of practice. Unexcused absences will also result in one Bear Builders per absence. After 3 unexcused absences you may be removed from the team.
● Athletes are expected to be at practice every day. If an athlete is ill (doesn’t attend school or leaves early) this is considered an excused practice. If an athlete has a conflict, they are required to speak with a coach prior to the absence and/or bring a note from a teacher.
● Athletes must wear appropriate running attire including: running shoes, watch, water bottle and clothing items.
● Athletes are to use caution and be courteous while running on roads. Athletes need to run no more than two people wide and stay on the left side of the road, running on the shoulder as often as possible. Athletes should run single file around blind corners and hills while on the roads. Athletes are to stay off of private property; cutting through private property is not allowed. Athletes should immediately report any incidents that occur while running as soon as possible.
● Athletes will NOT be coached by their parents/or any other outside person from the team. We are a team, not individuals. If you are being coached by someone outside of the team, you may be asked to leave the team, this situation creates a rift in the team and will not be tolerated.
At meets…● All runners are encouraged to attend and to stay after their races to support their teammates.● All ATHLETES are expected to act and perform as a warrior on meet day. If you don’t have relentless
passion to be the best you can be you will not be fulfilling your athletic obligation to the team and doing so will jeopardize your future with the program. One of the few things ALL ATHLETES can control is effort, if 100% effort is not being exerted; coaches have the right to remove that athlete from the competition.
● Rides home should be planned prior to the meets. Athletes must bring a note from their parents to leave the
meet with non-family members. Runners must always check-out with a designated coach before leaving a meet.
● ALL ATHLETES: During your competition, there is absolutely no conversation with anyone outside of the event. You can communicate with other athletes but no family members or spectators until the event is complete. This is essential for ultimate performance. Remember, like football, parents and loved ones are not allowed on the playing field during competition. The same rule applies
● The team camp is for the team only – not for family & friends. Please give us the space we need to prepare for our competition.
Team Selection Process…Coaches will be responsible for deciding the teams for each meet and will take into consideration meet and practice performances, attendance, injuries, consistency, etc. Most Track Competitions have a max entry of 2 per event and 1 per relay. Only the top competitors in their events will be eligible to compete at most Varsity level track meets. Some Track Competitions have a Minimum Mark requirement for entry, meaning that if you have not posted the time or mark required to compete, you are ineligible to compete in that competition.
Lettering…All athletes are eligible for a varsity letter, not just those that participate in the varsity meets. ● Follow all team policies.● Be in good standing with a coaching staff and teammates.● 100% EFFORT during competition and workouts.● Living out the “DAILY GRIND”.● Support for teammates.● Spring Break practice attendance.● Coach’s discretion will be used, state rankings for individual events will be used during consideration of
Athletic Letter. Athletes should target a top 50 ranking in their event for strong consideration of letter.● If you qualify to the state track and field championships, you are required to attend each day of the
competition, even if you don’t individually compete each day. If you are unwilling to do this then you will not letter. Extraneous circumstances will be considered, example being graduation for Seniors or Multi-Sport Athletes participating in other Lewis Palmer School District 38 team sports.
Uniforms…● Athletes may have the option of purchasing their own Uniforms & Warm-ups.● Athletes that do not purchase their own uniform will be issued an old one.● Athletes are responsible for the cost of damaged or lost uniforms.● When we travel to meets, athletes are expected to be wearing PRHS TRACK/XC Gear.
Injuries and Use of the Training Room…Although we do all that we can to prevent injuries with our athletes, injuries can still happen. ● If you are injured, you are still required to come to practice and meets. We will provide appropriate
cross training and drills to assist you in your efforts in getting better. ● Report all injuries as soon as they happen. ● The Training room and ice bath are available for student use. Training room rules must be followed.● Athletes are required to attend and participate fully in rehab in the training room. If you are injured, then
treatment is a MUST.
Meet Day Information/Expectation… ● Athletes are expected to wear team issued attire and warm-ups. Athletes that show up on the bus without
their team attire and warm-ups will not be allowed to compete or participate in the meet that day.● The time athletes are to show up at meets will be decided on each week by the coaching staff.● The following items are not allowed at meets.
i. Frisbees, stereos, footballs, etc.● Sportsmanship is required at all times.
Transportation…● Athletes are expected to be on the bus to all meets unless they have prior approval from the coaching staff.● Athletes will need to arrange their own rides when there is no bus, or when there is an off-site practice. ● There will not always be a bus home after meets. Athletes may need to arrange rides home.● Bussing info will be posted each week.
Hydration, Nutrition, and Sleep…● Information will be provided throughout the season on this important aspect of training. Athletes are
expected to come to practice having eaten a healthy breakfast and lunch, as well as taking the proper care to hydrate throughout the day. It is imperative that you come to meets with the proper food and drink to support your efforts. Water bottles should be with the athletes at all times.
● Sleep is also an important aspect of training. In order to receive the full benefits of training athletes should be getting 8 to 10 hours of sleep a night.
By signing below you agree to all the above Team Rules. Accepting all related obligations andexpectation.
I have read and understand the above information.
Date ________________________
Athlete’s Name Printed _________________________________
Have Fun● Enjoy what we are doing and what we are trying to accomplish● The ends justify the means
Consistency● “No zeros”● Daily effort is consistent
● Working at “Closing the Gap” dailyTeam Cohesion● Know everyone’s individual goals● Know the kind of effort your teammates are giving● Positive with all teammates both at and away from practice● Everyone is included● The TEAM is “moving in the same direction”
Work Ethic● Willing to push beyond what is comfortable● Understands how work ethic affects others● Confident enough to run fast● Running for improvement vs. running for social● The first person’s effort is as important as the last
Intelligent Training● Slow Gradual Improvement - 10% Rule - 20 runs in 21 days● Running appropriate paces on easy days and quality days
Doing the Little Things● Hydration with water all day everyday● Sleeping 8 to 10 hours a night● Nutrition is taken seriously, food is seen as fuel
Prevent Injuries● Working at Flexibility before and after practice● Effort in the weight room● Keeping up with injury prevention routines
Communication with Teammates and Coaches● Not talking negatively about teammates or coaches● Having the courage to have positive conversations with teammate and coaches when issues arrive● Consistently saying positive things to teammates
Accepting Roles● Give the same effort no matter what position on the TEAM● Understanding that roles go beyond what # on the TEAM we are
PRIDE - Give effort that reflects Palmer Ridge positively daily, being part of this team is special
