2016 SEASON INFORMATION

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Paul McKenzie
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1 2016 SEASON INFORMATION

2 WHITEFISH BAY TRACK AND FIELD 2016 Schedule Day Date Meet Location JV FRI 18-Mar WFB Triangular WFBHS SAT 19-Mar UW-Parkside Invite UW-Parkside TUE 22-Mar Wangerin Invite WFBHS SAT 2-Apr Madison West Relays UW-Madison (Spring Break) THU 7-Apr NSC Indoor MLHS JV FRI 8-Apr NSC Frosh/Soph Indoor Homestead SAT 9-Apr WTFA Indoor State UW-Whitewater (entry standards) TUE 12-Apr Brookfield East Invite BEHS JV WED 20-Apr Dual Meet w/shorewood WFBHS SAT 23-Apr Wisconsin Lutheran Invite WLHS JV THU 28-Apr Port JV Invite Port Washington SAT 30-Apr Marquette Invite Quad Park JV MON 2-May Brookfield East Frosh-Soph BEHS WED 4-May NSC Relays Homestead JV THU 5-May NSC JV Relays Germantown FRI 6-May Myrhum Invite Arrowhead JV THU 12-May Cedarburg True Team Cedarburg (JV and Varsity entries) TUE 17-May NSC Outdoor Nicolet JV THU 19-May NSC JV Outdoor TBD MON 23-May Regionals Germantown THU 26-May Sectionals Watertown FRI 3-Jun State UW-La Crosse Schedule and Results posted at wfbtrack.com

3 WHITEFISH BAY TRACK AND FIELD PRE-SEASON CHECKLIST WIAA Athletic Permit Card turned in Insurance Form/Athletic Code turned in Athletic fees paid Grades: make sure you are eligible at a minimum Training: see the workout page in the packet, the first day of practice should not be your first workout. Coming in to the season in shape helps prevent injuries. Equipment: have a pair of running shoes dedicated for practice and a pair of spikes/throwing shoes for competitions. A pair of plain black spandex bottoms are required for the uniform (not provided by the school). For equipment discounts from Eastbay visit wfbtrack.com/clothing. Goals: set some personal goals for yourself for the season (ex: make varsity, all-conference, make it to state, school record, event specific times, etc) Clothing: team apparel order forms are due by Feb 25 th to the Athletic Office. There are extra forms available on wfbtrack.com/clothing

WARM-UP 800m Jog Stretching - 10 sec hold each stretch Hurdle Mobility Drills - step overs, over/under CONDITIONING Day 1 Day 2 Day 3 Day 4 Day 5 Warm-up Warm-up Warm-up Warm-up Warm-up 400m @ 50% x

4 WARM-UP 800m Jog Stretching - 10 sec hold each stretch Hurdle Mobility Drills - step overs, over/under CONDITIONING Day 1 Day 2 Day 3 Day 4 Day 5 Warm-up Warm-up Warm-up Warm-up Warm-up 50% x 3 Acceleration Ladder x 2 15:00 min Run 55m reps 15:00 min Run Plyometric Drills After Plyometric Drills After 10 reps Plyometric Drills After WEIGHTS Day 1 Day 2 Day 3 Day 4 Day 5 Pick 1 Main Lift Pick 1 Main Lift Core Pick 1 Main Lift Pick 1 Main Lift Pick 3 Aux Lifts Pick 3 Aux Lifts Pick 3 Aux Lifts Pick 3 Aux Lifts Core Core Core Core MAIN LIFTS 4 sets of 8 reps WHITEFISH BAY TRACK AND FIELD PRE-SEASON TRAINING AUX LIFTS 3 sets of 10 reps Hang Clean Bench Press Tricep Extension Squat Weighted Lunges Hip Bridge with Weight Deadlift Hamstring Curls Dumbbell Step Up Push Press Split Squats with Barbell Hip Exercises Wide Grip Rows Bicep Hammer Curls Lat Pull Down Shoulder Press Plyometric Drills Jump Rope Box Jumps Hurdle Jumps Ladder Drills Jumping Med Ball Throws Block Starts Core Drills Every Day Med Ball Twists Weighted Crunches 8 min Abs Toes to Bar - Hanging from Pull Up Bar Burpees "The best part of Track and Field is you get out what you put in. The stopwatch doesn't lie. What are you doing to get better?"

5 WHITEFISH BAY TRACK & FIELD TEAM GUIDELINES Daily Expectations A. Practice Times: practice will begin daily after school at 3:30pm in the fieldhouse (indoor season) or outside (outdoor season) on the track, unless scheduled otherwise. Practice will end on average around 5:30pm. a) All athletes are to be ready for the team warm up when practice begins. If an athlete is late to practice they should have a pass from a teacher. Continued tardiness will count against entries in to meets. B. Absences: if an athlete is scheduled to miss practice it must be communicated before that practice directly from the athlete/parent to the coach. The order of communication should be: a) Talking directly to the coach in advance b) Call/ /text the coach in advance c) Talking directly to the coach the day of C. Unexcused Absences: athletes not communicating absences to the coaches will be marked as an unexcused absence. If the absence is communicated from a teammate and not from the athlete/parent themselves, it will be unexcused. a) The first unexcused absence will effect entries in to following meet b) The third unexcused absence will result in the suspension of the athlete determined by the coaches (one meet, two meets, rest of the season, etc) i. Suspended athletes are still required to practice in order to return D. Injuries: all injuries should be communicated to coaches. An athlete will never be punished for reporting an injury. It is in the best interest of the athletes to communicate all injuries to coaches as well as athletic trainers so a rehab schedule can be set. Injured athletes will not compete to their potential and can do more damage long term if not properly handled. E. Practice Equipment: athletes are required to bring all of these items every day a) Running shoes (non spikes) b) Event shoes (spikes, throwing shoes, etc) c) Workout clothing (shorts, t-shirt, etc) d) Outdoor clothing (sweatshirt/jacket, pants, etc) e) Water bottle F. Effort and Attitude: Two factors that athletes are always in control of are their effort and attitude at practice every day. With larger rosters, considerations for entries in meets often come down effort and attitude at practices.

6 Academics A. Athletic Code of Conduct: All athletes are to be in good standing according to the guidelines of Whitefish Bay High School and the WIAA in order to compete. Please refer to the WFBHS Athletic Code for specific information. B. Time Management: Everyone on the team is a student first and athlete second. One of the most important skills to be a student-athlete is time management. Practice and meet schedules are set before the season starts so athletes are able to plan in advance time needed to succeed in their academics. a. Athletes should not have to miss practice for academic reasons (ex: to study or finish homework), but should talk to a coach in unique situations. b. Athletes are required to talk to teachers beforehand about missed class time for meets. C. Attendance and Discipline: athletes are required to attend school in order to compete and will be ineligible if suspended or truant. Competition Expectations A. Bus Times: Athletes will be released from class (for meets on school days) with enough time to get to the team bus. The team bus will always leave from the west side of the fieldhouse unless noted otherwise. Bus times are posted online and will be communicated to the athletes prior to the meet day B. Equipment: Athletes must bring all of their equipment needed for the meet with them to school. There is not enough time to go home on school days between being released and when the bus leaves. The bus will not wait so that it delays the team getting to the meet in time. Equipment needed for meets: a. School issued uniform (no undergarment colors other than school colors) b. Regular running shoes (for warm-ups) c. Competition shoes (spikes, throwing shoes, etc) d. Athletic clothing (stick to Whitefish Bay or school colored apparel) e. Warm clothing for outdoor meets f. Food and water C. Event Schedule: Athletes should know what events they are competing in and know when to start warming up. Coaches will announce the meet entries before the meet and they will be posted online. D. Team Tent/Camp: The purpose of the team area is to store belongings and in case of inclement weather at outdoor meets. Athletes should not be congregated in the team tent while the meet is going on and should be at events supporting teammates.

E. Leaving the Meet Early: Athletes are expected to stay for the entire meet. Track and field is a team sport and athletes should get the support of their teammates.

7 E. Leaving the Meet Early: Athletes are expected to stay for the entire meet. Track and field is a team sport and athletes should get the support of their teammates. Athletes may be allowed to leave a meet early on certain occasions and only with their parent or guardian. Leaving a meet early should be arranged beforehand with a coach, and If it happens during the meet the athletes parent or guardian must talk to the coach in person. There will be no exceptions to an athlete leaving without their parent from an away meet. F. Considerations for entries: The following guidelines are used by the coaches to determine entries in to a meet (in no particular order): a. Attendance b. Performances from the current season c. Attitude and effort at practice d. Coach s judgment or other unique considerations Team Expectations and Guidelines 1. Take care of your teammates: support from teammates is a crucial to team success. Creating an environment of support and encouragement results in positive outcomes at practice and in competition. Respect your teammates enough to help them personally improve and they will show you the same. 2. There are no roster cuts: everyone will get a chance to compete if they show up to practice with good effort and attitude 3. Take care of your body: proper nutrition and rest outside of practice is a major factor in how well you respond to training and prevents injuries 4. Communication: Athlete-coach and athlete-athlete communication is the foundation to a successful team. Athletes should communicate as much as possible about injuries, how they are responding to training, schedules, attendance, and any other issues that could come up. Being proactive instead of reactive with communication is important. 5. Appropriate language: the use of inappropriate language reflects poorly on you personally and the team. Be intelligent enough to use appropriate language. The measure of who we are is what we do with what we have. V. Lombardi

EXERCISE SETS REPS WEIGHT REST. Warm Up with: Push Ups 1 set reps Body Weight none. ...lbs 90 sec Bent Over Barbell Row. 12 reps.

EXERCISE SETS REPS WEIGHT REST. Warm Up with: Push Ups 1 set reps Body Weight none. ...lbs 90 sec Bent Over Barbell Row. 12 reps. SECTION TITLE SECTION TITLE DAY xx TOTAL BODY DURATION: 40-45 MIN. Warm Up with: Push Ups 1 set 10-20 reps none Flat Bench Press 3 sets Bent Over Barbell Row Seated Military Press Standing Barbell Shrugs