FIRST DAY OF PRACTICE IS MONDAY, MARCH 12, :15-5:15

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1 LAMPETER-STRASBURG 2018 JUNIOR HIGH TRACK AND FIELD Dear Parents, Your son or daughter has indicated an interest in participating in the Junior High Track and Field Program at Lampeter- Strasburg. We, as coaches, would like to share the philosophy and goals of the team, as well as the rules and expectations, with you. We feel that it is very important that the parents and guardians are also made aware of the expectations, guidelines and risks involved for each person who participates. I have attached a copy of the rules and guidelines for your information. Please read them over with your son or daughter and indicate that you have done so by returning the signature portion of the form (page 4) during the FIRST week of practice. I will be sending out information throughout the season through Remind App. If you would like to be added to the group to receive information about practices, meets, workouts, etc, please sign up. You can to the number 81010, or go to Options are available to receive updates via text or . We also have an active Booster Club that supports all of our athletes throughout the year and would greatly appreciate your assistance wherever and whenever possible. More details on the Booster Club will be presented at the meeting on March 14 at 4:30pm. (see page 3) Please feel free to contact me through my or text if you have any further questions or heilk410@yahoo.com (If contacting via text, please indicate who you are!) We hope to see you at our meets! Thank you, Katie Heil: JH Head Coach Bob Koenig: JH Assistant Coach Volunteers: Mary Heisey, Gemma Bruner, Lincoln Kennedy FIRST DAY OF PRACTICE IS MONDAY, MARCH 12, :15-5:15 For the first day, make sure you have all of the following: 1. All papers filled out: Sports physical and emergency information. * Students will not be allowed to participate if ALL required paperwork is not submitted * 2. Clothing for indoor AND outdoor practice (warm AND cool weather) including: A hat that covers your ears. Gloves. Full sweats as well as shorts and t-shirts. (Think layers!) Running shoes. 3. Water Bottle (Please fill it PRIOR to arriving at the track. We will have water available, but will not have time to wait for everyone to fill their bottles!) 4. A positive attitude ready to work hard! TRACK AND FIELD RULES 1. Adhere to all PIAA, District III, Lancaster-Lebanon League and L-S policies. 2. Alcohol, Drugs & Tobacco: The use of any of the above will not be tolerated. We will follow the school s drug and alcohol policy. All other student handbook rules pertaining to this area also apply. 3. Bullying, Hazing and Harassment: All forms of bullying, cyber bullying, discrimination, hazing, and harassment are prohibited. Anyone who engages in any of the aforementioned prohibited behavior is in violation of the schools policy and is subject to appropriate discipline. 4. Per the school policy, in order for students to participate in or attend school activities during the week, they must be in attendance the "full school day." For purposes of extracurricular activities, a "full school day" 1

2 shall mean being in attendance no later than 30 minutes (8:05 am) after the beginning of the school day. After this period of time, only early dismissals, late admits with proper medical slips, or school officials approved absences (i.e. college visit) will be honored for participation or attendance at after school activities. Students arriving after 8:05 am during their season must have a proper medical slip to be able to participate in daily practices or contests. A parent note stating they were feeling ill that morning will not suffice. 5. Ineligible players are not permitted to travel to away games if the team is dismissed before the end of the school day. 6. Grades are of utmost importance and coaches will receive weekly updates regarding grades throughout the season. In accordance with school policy, any student who has TWO failing grades (7 th and 8 th grade students) or ONE failing grade (9 th grade students) will be ineligible to participate with the team for the week. Although they will not create inelligibility, D s are also unacceptable and will require the student to meet with the coaches to form a plan to improve the student s grades. (Students first, then athletes!) 7. Any athlete who is academically ineligible to compete for three consecutive weeks will be dismissed from the team. 8. Any demonstration of behavior unbecoming an athlete or a display of unsportsmanlike conduct, as exhibited by the following examples, will warrant dismissal from the team: Fighting with team mates or students from another team. Blatant disrespect for members of our team, another team, or towards officials Theft Insubordination (lying) to any coach * NOTE: The only excused absences are death in the family, verifiable illness, and prior arranged permission from the coach for educational, medical and religious conflicts. ** Safety procedures will be established before any one uses equipment. Disregard for these procedures will result in disciplinary action, including dismissal from the team. Unexcused absences (contact head coach via , text, or note prior to practice or meet in order to be excused) and/or disregard for safety (athletes will be given instructions on safe running and use of equipment) will result in suspension from competition. Repeated absences or disregard for safety will result in dismissal from team. 2

3 The Lampeter Strasburg Track Boosters Association The Lampeter-Strasburg Track and Field Booster Organization is a group of dedicated parents and friends that provide support to the track teams thorughout the season. Tents, food and snacks, concession stands, t-shirts, videos, the awards banquet, senior awards and gifts, equipment and funding for coaches and camps and even scouting reports are among the many things provided by the boosters over the years. They do all of this through the fundraisers held during the season. You as a team member and parent of an athlete on this team benefit from all of their hard work, so when the time comes, show Your appreciation and support by taking an active part in the fundraiser activity. Your part, along with everyone elses, goes a long way toward helping this team achieve its goals!! Are You interested in assisting with the boosters? Name Home Phone Work Phone address 3

4 2018 Lampeter-Strasburg Track and Field Parent/Athlete Rules Agreement The choice to participate in a team sport carries with it the responsibility to make a commitment to practice and participate in all meets that are held throughout the season as well as follow the team rules for the sport. I have read, understand and acknowledge the receipt of these rules for participation in Track and Field. I know and understand that if I do not follow these rules, or the commitment that I have made to participate on this team, I may suffer consequences that may affect my participation in meets or my membership on this team. My signature below indicates that I have read these rules and commitments, understand them, and agree to follow them throughout the entire season. Athlete Name (print) Date Signature of Athlete As a parent or guardian of the above named athlete, I/we have read, understand and acknowledge receipt of these rules and commitments for Track and Field, and by signing below, agree that I/we will support our son/daughter in adhering to them throughout the season. Note: All immediate legal gaurdians must sign **Submit this agreement to the Head Coach during the first week of practice. 4

5 2018 Junior High Track Workouts Below are 8 workouts. If you are not doing a winter sport, I highly recommend you begin working out on your own prior to March 12. Going from not working out to five workouts in one week will be difficult for some. The following workouts are not time consuming but will help you to be ready to jump right in when the season starts. Always finish with a cool down and stretching to help prevent injury! You will get A LOT more out of the season if you begin preparing now! I am super excited for this season and hope you are too! Feel free to me at heilk410@yahoo.com if you have questions or want more ideas to prepare for the season. Coach Katie Whenever you can, do the following: (10 pushups, 10 squats, 10 crunches, 60 second plank) that will be part of our warmups each day! Workout 1 jog 15 minutes, 4x 100 meter striders, 5-minute jog, 10 pushups, 10 lunges (R&L), 60 second plank Workout 2 circuit x 2 10 pushups 10 supermans (Laying on your belly, lift arms straight up off the floor. You should look like Superman!) 20 lunges (10 each leg) 20 bicycle crunches (10 each leg) 10 jumping squats 10 mountain climbers 10 burpees 1-minute plank Workout 3 - jog 5 minutes, run 30 minutes with 60 second bursts (not a sprint but faster than a stride) every five minutes Workout 4 - plank workout (do each for 30 seconds) 2 x with break in between center, R side, L side, center, R side with top leg lift, L side with top leg lift, center with alternating toe lift, R side with hip dip, L side with hip dip Workout 5 - Core cardio (do each for 30 seconds) repeat 1-2 times Jumping jacks Mountain climbers Stationary high knees Burpees Stationary butt kicks Pushups Jog in place Workout 6 jog 5 minutes slowly, 15-minute tempo run (point to point pick a point to stride or sprint to a mailbox, a tree, etc. then jog to the next point and so on), finish with 5-minute jog - Stretches Workout 7 -Choose 3 songs (@ least 4 min each) 1st song: - 35 jumping jacks - 10 push-ups - 25 crunches - 10 squats - 10 burpees with the push-ups Repeat til song is over ((60 second rest - breathe deeply in nose, exhale fully out mouth)) 2nd song: 5

6 - 10 front lunges on each leg - 25 crab push-ups - 20 mountain climbers - finish song with center plank ((60 second rest - breathe deeply in nose, exhale fully out mouth)) 3rd song: - 10 calf raises per leg in squat position - 25 wide push-ups - 35 v-sits (legs straight or bent) - finish song with jumping jacks Stretches Workout 8 3 x ½ mile repeats with 2-minute break between each one stretching GET STARTED NOW! SEE YOU MARCH 12 TH! 6