LAPLATA HIGH SCHOOL – TRACK & FIELD – 2017 INDOOR 1

Welcome to LaPlata High School Indoor Track and Field! We as coaches want to thank you for participating in such an exciting sport and want to build on our great accomplishments from previous seasons. We all want to have a successful season, both on and off the track. However, in order to do this, we need your cooperation in the following areas: Forms

! You and your parent must be a part of the Remind App before 11/23/2016. Attached are instructions to sign up via email and cell phone.

All forms must be on file online with the Athletic Director. An emergency medical card must be filled out and turned into the coaching staff before you can participate on the team. If you have any questions about these forms, please speak to Coach Bell, Coach Chiriaco, Coach Deminne, Coach Yates, or Coach Sturman. Your first goal as a student-athlete is to be successful in the classroom. We will be checking on your grades weekly to ensure you are staying focused. Behavior will be monitored and could result in suspension or removal from the team. Team Rules and Policies As a Team Member:

! Will attend all classes on time and be prepared. Constantly striving for academic excellence. ! Will be respectful to coaches, officials, teachers, and other classmates/teammates. ! Will have a “CAN DO” attitude during practices and all meets. ! Will represent LaPlata in a positive way on and off the track.

Practices: Everyday as scheduled. Please see calendar attached. ! Student-athletes will be on time and prepared for an indoor and/or outdoor workout. Tardiness will not be

accepted. If staying with a teacher/activity sponsor, you must provide a note from that teacher/sponsor. 3 tardies will result in 1 unexcused absence.

! Study hall will start at 2:30pm. Practice will end on school days at 5:30pm, unless otherwise announced. ! Student-athletes will make every attempt to give prior notification if they must miss practice or a meet. Student-

athletes will have transportation home promptly after practices/meets. ! Student-athletes need to be committed.

o Excused absences are permitted only if Coach Bell is told prior via Remind App AND a note upon returning to practice.

o If you miss the practice (unexcused) before a meet, you will NOT participate in the upcoming meet. o If you miss more than three (3) unexcused practices, you will be dismissed from the team.

! Participating in other extracurricular activities without prior approval will not be accepted as an excused absence or tardy.

! Electronic devices will not be allowed during practices. ! If you need to be in contact with a parent or guardian, do so before practice or give your phone to a coach to hold. ! Understand that failure to be properly prepared prior to practice means the athlete will not practice and it will count

as an unexcused absence.

LaPlata High School

Indoor Track & Field 2017

2 LAPLATA HIGH SCHOOL – TRACK & FIELD – 2017 INDOOR

Meets: ! ALL Charles County Public Schools Rules and Policies will be in effect while each student-athlete represents

LaPlata High School. ! Rides Home: Everyone will ride the bus back to LaPlata from meets, unless a note is provided at least one day

in advance. ! Student Drivers: Student/Athletes will not be allowed to drive themselves to or from any track meet. ! If an athlete is not competing in an away meet, he/she will not ride the bus to that meet.

Awards:

! To be eligible for any awards given out by the team or school, athletes must comply with the attendance policy from November 15th through January 27th. Those athletes selected to compete during the championship meets must comply through February 20th.

Injuries:

! Coaches must be informed of any and all injuries. If an athlete is unable to practice, he/she should not report to practice until cleared by a medical professional (physician or athletic trainer). Athletes must have a note from a Doctor to return to practice.

Warm-ups & Workouts:

! Proper warm-up is essential for athletes to avoid injury and to be able to compete at their optimal performance, please take it seriously.

! Complete all workouts at the intensity/distance/time as directed by your coach. ! Post workout cool down is mandatory. If you are leaving early from practice please allot time to cool down before

departure. Workout Clothes:

! Wear proper shoes for training. (Ask a coach if you are unsure what shoes you need.) ! Wear proper work out clothing. (We train inside and outside, so be prepared to train in inclement weather.) ! Wash workout clothes regularly. ! Required workout attire includes running shoes, racing shoes, shorts, t-shirt, sweat pants, sweat shirt, extra socks,

hat, gloves, towels, and rain/snow gear. Responsibilities of the Parents Parents play an enormous role in the development of a successful athlete. Your role is every bit as important as that of the coaches. It is also every bit as difficult. We want your support because we want your child to succeed.

! Try to have family representation at all team competitions. ! Be able to assist with fundraisers. ! Water is essential for student athletes well being and prime performances. Please invest in a 32 oz water bottle. ! Assist at competitions! If you are willing to keep times, take pictures, videotape, etc. please let the coaching staff

know. ! Speak and act at all times in the best interest of the LaPlata Indoor Track & Field program, the coaches, parents,

and athletes. ! Make sure your child arrives on time prior to meet departure and is picked up at the conclusion of meets and

practices.

LAPLATA HIGH SCHOOL – TRACK & FIELD – 2017 INDOOR 3

HOW YOU SHOULD PREPARE BEFORE A MEET

The three to four days leading up to a meet are the most important in being successful. Tired legs during a race are often the biggest problem. Proper eating before a meet can dramatically delay tired legs. You can maintain a high level of

performance throughout a race if your body is given 48 to 72 hours to properly hydrate and fuel.

The energy used during a race comes from the glycogen stored in the muscles and liver. Glycogen is a form of sugar that comes from eating carbohydrates. One of the most important things to consider in a pre-meet meal is to eat enough

carbohydrates to fill the muscle and liver stores. However, the carbohydrates you eat cannot properly be converted into glycogen and stored in the muscles and liver without water. Therefore, water is a critical part of storing glycogen.

Remember, the ability to produce speed and power during a race is dependent on how much glycogen is available to the muscles.

The meals you eat three to four days before a meet should be high in complex carbohydrates and low in fat. The

meal you eat the night before the meet should be one-third protein (chicken, fish) and two-thirds starchy foods (rice, potatoes, pasta). You should drink 12-16 ounces of water with each meal. In addition, the night before the meet, you should

eat a high carbohydrate snack (frozen yogurt, cereal bar, fruit) and a glass of water one hour before going to bed. If you want to have a great race, waiting until the day or night before the race to eat properly is too late!

On the day of the meet, you should be up at least 2 hours before your race and eat at least 1½ hours before your race. Your breakfast should also be high in carbohydrates (waffles, pancakes, toast, bagels, breakfast shake) and you

should again drink a full glass of water.

If your race is later in the day, try to eat 3 to 4 hours before the event. A light high carbohydrate snack (frozen yogurt, cereal bar, fruit) can be eaten 1 ½ hours before your race. Again, water is so important, drink 8 ounces of water thirty minutes

before the start of your race.

Foods that are High in Carbohydrates: Multi-grain cereals, whole-grain cereals and breads, fresh or dried fruits, low-fat yogurt, bagels, pasta, beans, fruit bars, pretzels, vegetables, rice, toast, waffles, pancakes, bread, potatoes, sports drinks (only during and after practice/meet),

nonfat milk.

BE PREPARED! Lay out your uniform and sweats the night before.

Pack your bag the night before. Get plenty of sleep (no sleepovers or going out).

Eat a good breakfast. Bring a cooler with water and energy boosting snacks.

Carlos Bell Head Coach cdbell@ccboe.com (347) 852-0174 James Chiriaco Assistant Coach jchiriaco@ccboe.com Kevin Deminne Assistant Coach kdeminne@yahoo.com

Paris Yates Assistant Coach Parisandindia@hotmail.com Mike Sturman Assistant Coach msturman@ccboe.com

4 LAPLATA HIGH SCHOOL – TRACK & FIELD – 2017 INDOOR

Smart Food Choices for Teen Athletes Breakfast: A hearty breakfast is the most important meal for teen runners: Start with a carbohydrate, protein, and a fruit. Start the day by drinking a full glass of water.

! Bananas, oranges, grapes, apples, pears, melons ! Yogurt, Greek is higher protein for teen athletes ! Lean Ham ! Scrambled or hard boiled eggs ! Thin toast, whole-wheat cereals, oatmeal, grits, etc.

Lunch

! Ham and Turkey Sandwiches: lettuce, tomato, mustard is good, but ditch the mayonnaise ! Pretzels, popcorn, crackers, Chex Mix, trail mix ! Chocolate milk or water. Do NOT drink sports drinks.

Study Hall

! Yogurt, granola bars, fig newtons, pretzels, thin bagels, ½ sandwich, fruits, ! Dry cereal ! Sports drinks and water ONLY during practice.

After Practice

! Chocolate Milk, ½ sandwich, energy bars (no more than 20 grams of protein) Dinner

! Baked chicken, broccoli, mashed potatoes, salad with 1 TBS dressing, bread and butter, 1% milk. Second portions are good if still hungry.

Snacks between meals

! Carrots, muffins, bagel thins, dry cereal, whole-wheat crackers, peppers, tangerines, hummus on pita bread, etc. Homemade desserts like oatmeal cookies and apple crisp are also a healthy option.

Do’s ! Eat breakfast daily: a protein, carb, and fruit

is ideal like milk/oatmeal/banana. ! Come up with a hydration schedule. 32 oz.

before practice is ideal. ! Consume 20 grams of protein with 100

grams of carbs after practice to heal muscles. Chocolate milk or small tuna sandwich.

! Drink ONLY water or milk during meals. ! Keep urine lemonade in color to indicate

adequate hydration.

Don’ts ! Drink any sodas, diet sodas, energy drinks

during the season. ! Skip meals, but rather eat 4-6 meals/snacks

a day. ! Limit salt during meets. ! Use supplements without dietitian or doctor

approval. ! Consume sports bars with more than 20

grams of protein. ! Eat high fat or protein meals right before

exercise.

Updated by A. LeBarron, MS, RD, 2/24/2016

LAPLATA HIGH SCHOOL – TRACK & FIELD – 2017 INDOOR 5

Smart Food Choices for Teen Athletes Developed by: Ann LeBarron, MS, RD, LDN, updated: July 2015

Choose This: Avoid This: Water from the tap that is filtered may be better for teens with added fluoride for strong teeth. Best drinks for teens are water & low-fat milk.

Although no calories, flavored waters & “diet” drinks may cause one to crave unhealthy sugars the rest of the day.

Greek Yogurt has 14 gms* of protein per 6 oz* serving. Great for after practice to heal muscles.

Sports bars kept at 10-20 gms of protein max can help an athlete in a bind, but real food is best.

At 90 calories and 4 gms of fiber, this easy to carry apple is perfect for away games.

Fruit roll-ups & snacks are really just candy with NO fiber & nutrients.

12 oz. chocolate milk at 240 calories, 14 gms of protein is perfect after practice to help replace lost electrolytes & heal muscles.

This drink has NO milk at all & although good for lactose intolerant athletes, just provides metallic tasting vitamins & is pricey. 14 oz = 280 calories, 28 gms protein. Easy to carry baby carrots

provide healthy carbs, Vitamin A, and some liquid.

Chips slow your body down & provide too much fat, not enough carbs.

Homemade pizza on pita bread w/ veggies is excellent for a quick lunch.

Frozen pizza has excess salt, preservatives & some have fake vs. natural cheese.

At 150 calories, 2 bananas have 580 mg potassium, 4 gms of fiber & are a perfect pre-game snack.

4 cookies have 160 calories, 1 gm of fiber & minimal nutrients.

Homemade trail mixes are the ideal food pre and post game: try it with nuts, cereal, raisins, pretzels, chocolate, etc. * Gms = grams, *carbs = carbohydrates * oz. = ounces

Most candy bars have > 300 calories & may cause an energy crash during & after games.

6 LAPLATA HIGH SCHOOL – TRACK & FIELD – 2017 INDOOR

Checklist for Meets " Uniform " Running Shoes " Spikes " Towel " Umbrella " Sun Screen " Food From Checklist " Water " Sports Drink " Portable Charger " Homework

Checklist for Practices " Running Shoes " 32oz Water Bottle " Spikes " Towel " Sun Screen " Water " Sports Drink " Portable Charger " Rain / Snow repellant gear " Extra Socks " Extra Shirt " Sweat resistant gear " Compression Shorts " Compression Shirts " Stop Watch " Sweat Pants " Sweat Shirt " Hat " Gloves

Food Shopping Checklist" Bananas " Oranges/ tangerines " Grapes " Apples " Pears " Melons " Greek Yogurt " Lean Ham " Scrambled or hard-boiled eggs " Thin toast " Whole wheat cereals " Oatmeal " Grits " Ham and Turkey Sandwiches: " Lettuce " Tomato " Mustard, but NO Mayonnaise

" Pretzels " Popcorn " Chex Mix " Trail mix " Chocolate milk " Water " Sports drinks FOR

PRACTICES/MEETS ONLY

" Granola bars " Fig Newtons " Pretzels " Thin bagels " Dry cereal " Chocolate Milk " Tuna

" Energy bars (no more than 20 grams of protein)

" Baked chicken " Broccoli " Mashed potatoes " Salad with 1 TBS dressing " Bread and butter " 1% milk " Carrots " Muffins " Dry cereal " Whole wheat crackers " Peppers " Hummus on pita bread " Homemade desserts like oatmeal

cookies and apple crisp

LAPLATA HIGH SCHOOL – TRACK & FIELD – 2017 INDOOR 7

Sign up for important updates fromCoach Bell.Get information for La Plata High School right on your phone—not on handouts.

Pick a way to receive messages for LaPlata Track & Field:

A If you have a smartphone, get pushnotifications.

On your iPhone or Android phone,open your web browser and go tothe following link:

rmd.at/lphstrack

Follow the instructions to sign upfor Remind. You’ll be prompted todownload the mobile app.

rmd.at/lphstrack

Join LaPlata Track & Field

Full Name

First and Last Name

Phone Number or Email Address

(555) 555-5555

B If you don’t have a smartphone,get text notifications.

Text the message @lphstrack to thenumber 81010.

If you’re having trouble with 81010, trytexting @lphstrack to (240) 751-9842.

* Standard text message rates apply.

To

81010

Message

@lphstrack

Don’t have a mobile phone? Go to rmd.at/lphstrack on a desktop computer to sign up for email notifications.

8 LAPLATA HIGH SCHOOL – TRACK & FIELD – 2017 INDOOR

This is an example of the food log. This is helpful to keep track of what you eat. When you eat better you perform better!

LaPlata Track & Field Team Food Log Date Breakfast Lunch Study Hall Post-Practice Dinner Snacks

LAPLATA HIGH SCHOOL – TRACK & FIELD – 2017 INDOOR 9

Stretching Guide 3 sets of 30 seconds, 4 times a day. Once in the morning, twice at practice, and once before sleep.

Calf Stretch 1. Against the wall

a. place the foot against the wall b. heel on the floor c. work your body towards the wall d. you should feel a good pull, but nothing should be painful

2. Mountain a. both hands on the ground b. you can either do a single foot or double foot c. make sure the heel of your foot is on the ground d. higher your butt is, the more of a stretch you should feel e. you should feel a good pull, but nothing should be painful

Hamstring Stretch 1. Sit and Reach

a. sit on the ground b. feet together c. legs straight d. reach your hands as far down as you can go e. try to touch your toes

i. if you can’t touch your toes, use a towel or something around your toes to assist you 1. work your way down

ii. if you can touch your toes, try to touch your head to your knees f. you should feel a good pull, but nothing should be painful

Quad Stretch 1. Hurdler Stretch

a. one leg bent behind you b. the opposite leg straight in front of you c. lean back as far as you can go without your knee or hip lifting up d. you should feel a good pull, but nothing should be painful

2. Standing Quad Stretch a. stand on one foot b. grab the other foot with your hand and pull it back c. if you need to balance, either use the wall or reach the hand not in use into the air d. make sure to stand tall

i. chest up ii. hips forward

e. you should feel a good pull, but nothing should be painful Hip Flexor Stretch 1. Half Kneeling

a. one leg behind you with knee on the floor i. you should make a 90° angle

b. the other leg in front of you with the foot on the ground i. you should make a 90° angle

c. make sure to have your chest up d. the other thing that should move is your hip e. thrust your hip forward f. you should feel a good pull, but nothing painful

10 LAPLATA HIGH SCHOOL – TRACK & FIELD – 2017 INDOOR

LaPlata Track & Field High School Indoor Meet Calendar

Date Name Where Bus Departure

Meet Time

12/2/16 Real Deal Meet Boo Williams - VA TBA 3:00pm

12/3/16 Real Deal Meet Boo Williams - VA TBA 8:00pm

12/9/16 SMAC #1 PG Sportsplex TBA 4:00pm

12/14/16 SMAC #2 PG Sportsplex TBA 4:00pm 12/15/16 PG County Relay Invite PG Sportsplex TBA TBA

12/22/16 Ed Bowie Classic PG Sportsplex TBA 3:00pm

1/7/17 Southern Maryland Classic PG Sportsplex TBA 8:00am

1/13/17 SMAC #3 PG Sportsplex TBA 4:00pm 1/14/17 Montgomery Invitational PG Sportsplex TBA 8:00am

1/28/17 SMAC Championships PG Sportsplex TBA 8:00am

2/6/17 2A East Regional Championships PG Sportsplex TBA 2:00pm

2/20/17 2A State Championships PG Sportsplex TBA 11:00am 3/10/17 New Balance Indoor Nationals Day 1 Armory Track and Field – NY TBA TBA

3/11/17 New Balance Indoor Nationals Day 2 Armory Track and Field – NY TBA TBA

3/12/17 New Balance Indoor Nationals Day 3 Armory Track and Field – NY TBA TBA

LAPLATA HIGH SCHOOL – TRACK & FIELD – 2017 INDOOR 11

Advancement Standards for

States Standards for Nationals

Boys Girls Fr Boys Elite Boys Champ Boys Champ

Girls Elite Girls Fr Girls

6.81 55m 7.64 6.94 6.44 6.34 55m 7.14 7.25 7.44 8.44 55HH 9.58 35.84 35.24 300m 40.14 40.74

37:28 300m 43.33 1:12 1:06.00 1:04.80 500m 1:15 1:17.5 1:22 1:10.88 500m 1:22.87 1:56.5 1:55.20 800m 2:14.30 2:16.8 2:06.83 800m 2:30.78 4:40 4:22 4:17.5 1 mile 4:58 5:05 5:19 4:44.20 1600m 5:38.70 9:32 9:20.0 2 mile 10:48 11:05

10:28.84 3200m 12:30.98 7.64 7.44 55HH 8.14 8.24

1:37.40 4x200 1:51.68 1:32 1:30.60 4x200 1:44.3 1:45.6 3:40.66 4x400 4:20.72 3:27 3:25 4x400 4:01 4:04 8:39.34 4x800 10:32.52 8:07 8:01 4x800 9:32 9:40

6-4 6-07 HJ 5-05.5 5-04 22-02 22-08 LJ 18-08 17-11

5-08 HJ 4-06 44-00 45-09 TJ 37-11 36-11 43-03 SP 31-01 51-03 55-06 SP 43-02 38-06

Above are the 2016 Indoor Advancement Standards that you have to run at the Regional

Championships to automatically qualify for the State Championships.

Above are the 2016 Indoor Standards that you have to run at a meet of 5 teams or more to

qualify for Nationals.

Coaches

Sunday

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13 Nov 2016

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1 Jan 2017

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1 Feb

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910

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PDF C

alendar by ww

w.pdfcalendar.com

LAPLATA HIGH SCHOOL – TRACK & FIELD – 2017 INDOOR 13

I have read and agree to adhere to the Indoor 2017 Track & Field expectations.

______________________________ ________________________________ Student Athlete name (printed) Parent/guardian name (printed) ______________________________ _________________________________ Student Athlete signature Parent/guardian signature

PLEASE PRINT NEATLY! PLEASE PRINT NEATLY! Student Athlete Cell Phone ________________________________________________

Student Athlete Home Phone ________________________________________________

Student Athlete Work Phone ________________________________________________

Student Athlete Email _____________________________________________________

Parent/Guardian 1 Cell Phone ______________________________________________

Parent/Guardian 1 Home Phone ____________________________________________

Parent/Guardian 1 Work Phone _____________________________________________

Parent/Guardian 1 Email __________________________________________________

Parent/Guardian 2 Cell Phone ______________________________________________

Parent/Guardian 2 Home Phone ____________________________________________

Parent/Guardian 2 Work Phone _____________________________________________

Parent/Guardian 2 Email ___________________________________________________