Parent/Athlete Handbook
Dear Parents,
Welcome to the 2014-2015 wrestling season. We are very excited to have your child in wrestling this year.
There are many reasons that the sport of wrestling is a great sport for your child.
Wrestling provides:
A constructive outlet for teenage energies and uncertainness
An opportunity, regardless of size, to be successful
An opportunity regardless of ability to compete with wrestlers of similar ability
The development of self-discipline through training rules and vigorous conditioning and competition
Development of physical strength and tone, increases cardiorespiratory fitness, and power which can
help in overcoming awkwardness and also increase success in other sports
● Encourages the development of positive personality characteristics and maturity from the nature of
the sport of wrestling. These characteristics include courage, determination and initiative, positive
use of aggression, self-confidence, and self-reliance.
There is truly no sport that is comparable to the sport of wrestling for high school students!
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As a parent of a Glacier wrestler you have an important role in the success of our program. To be a successful
program and continue the Glacier wrestling tradition, we will request that parents:
● Speak well and have a positive attitude towards our team
● Get involved as much as you can -- this includes support at matches, helping at tournaments, etc.
● Be an advocate for the sport of wrestling and promote other families getting involved
● Create bonds among other families involved in Glacier wrestling and support the fellow wrestlers
● Feel free to ask questions and discuss any concerns you may have
Varsity and Junior Varsity positions will be determined by head to head wrestle-offs done during practice
time. To obtain a varsity spot you must win the wrestle offs. A wrestler must request a wrestle off by telling a
coach that they would like one and at what weight at least 3 days in advance. Also wrestlers will have to be
within 3 pounds of their weight class for 103-132 the day of the wrestle off or 5 pounds for 138-285 or else it
is considered a forfeit. The coaches have the final say in choosing any dual team line-up.
My philosophy as a coach is that weight cutting should be held to a minimal (3-7 lbs), if any. If done correctly
there should be no need for starvation or drastic nutritional deficiencies. It is part of the sport and can be a
way to gain an advantage, but only if done correctly.
This program is focused on the wrestlers as students and citizens first and wrestlers second, and as coaches
we are going to do our best to create a fun learning environment where success is an outcome of focusing on
the process of improving, and a high standard of character is an expectation of all wrestlers! We are very
excited for the upcoming season. If you have any question please check out the wrestling page on the GHS
website under athletics select wrestling (http://www.sd5.k12.mt.us/domain/199), or feel free to call or
email me anytime!
Sincerely,
Head Coach Ross Dankers
Cell: 612-840-2094
Email: dankersr@sd5.k12.mt.us
Parent/Wrestler Pre-season checklist
❏ Get wrestler information sheet done on wrestling website.
❏ Get Paperwork done and handed in to the trainer Naomi Taylor (forms on GHS
website)
❏ MHSA Physical Form
❏ Medical Release
❏ Parent Consent
❏ Concussion Form
❏ Get in Money to office for Pay to Play and Spirit Pack
❏ $30 Pay to Play
❏ $25 Spirit Pack
❏ Sign up for Coach Dankers’ reminders if you haven’t
❏ Parents: send a text to (406)219-0152 with the message @wrestling16
❏ Wrestlers: send a text to (406)219-0152 with the message @0df90
Dates to remember
● Thursday Nov 20th First day of practice
● Tuesday Nov 25th Poster Picture for Returning Wrestlers
● Monday Dec 1st wrestle-offs @ 4:00
○ Parent Meet and Greet after practice @ Applebees
● Tuesday Dec 2nd Equipment Handout
○ Mandatory Parent Meeting @ 6:00pm in performance hall
● Friday Dec 5th First match @ Butte
○ Must have 10 Practices in by then!
● December 1st-5th Glacier Wolfpack Wrestling Fan apparel on sale at our website
● Wednesday Dec 9th Certification after practice
Glacier Wolfpack Wrestling
Program Goals
1. Mold our wrestlers into productive
respectful young adults that can
positively contribute to society
2. Have each wrestler exhibit a high
standard of character at all times
3. Have fun
4. Become the best wrestlers we can be
Glacier Wolfpack Wrestling Program Philosophy
Life
● Work hard and take care of people
● Do the right thing no matter what
Top 3 priorities
1. Family/Faith
2. School
3. Wrestling
Three Essential Questions
1. Is it best for GHS?
2. Is it best for the team?
3. Is it best for me?
a. *In this order!
Wrestling
1. Mat Strategy-We believe in the offensive style of wrestling. This style of wrestling
is based on scoring points and wearing down your opponent by constant movement
and heavy pressure. This style allows for a wrestler to score a majority of their
points in the third period when their opponent is exhausted from wrestling a high
pace physical match. Helping the less physically talented wrestlers be successful,
and increasing the point spread for those who are.
2. Technique- We believe that all wrestlers have certain areas of wrestling and certain
styles of wrestling that fits their body type and skill. Therefore we will teach a wide
variety of technique and let the wrestlers use the technique in ways that fit their
abilities. However we will still be emphasizing and spending the majority of our
time on the basics and being aggressive.
3. Practice- We believe that it is important to be in better shape than your opponent
both mentally and physically in order to dictate the pace at which the match is
wrestled. This will be accomplished by a systematically tapering practice schedule
throughout the year and adjusting the intensity accordingly. Peaking at the right
time is crucial and will be accomplished by this regimented training cycle.
4. Consistency- We believe that wrestlers perform better when they have a routine
before and after matches. Therefore we will follow similar procedures before and
after each dual and tournaments. Ex. Weigh in, eat, change together, standard
warm-up/ drilling, wrestle 1 match live, sprints, drink more fluids and stretch, last
min talk, wrestle match, post match cool down, shake hands, shower, get on bus.
5. Numbers- We believe that a team is strong in numbers, and will continually
promote the Glacier wrestling team to get as many wrestlers as possible on the team
to create competition. Also working with the other schools sports to promote multi
sport athletes, which in turn help many different sports.
6. Coaching- We believe that while the head coach is the bedrock on which the
wrestling team is founded, the assistant coaches play a big part in the success of a
program and are a key aspect to the development of the wrestlers. A wide variety of
personal knowledge, experiences, and approaches are welcomed and needed to
have well rounded program.
The Creed of the Pack
The Pack…
Is always protecting.
Is not boastful in times of success and
perseveres through times of hardship.
Is not easily angered or intimidated.
Is courteous, unselfish, and not envious of others.
Never leaves anyone behind, thus it is trustworthy and full of
love.
Is disciplined and always performs the mundanities of
excellence.
Is patient, because it knows it must endure trials and
tribulations.
Most of all, the Pack is proud:
We are champions because we do all the things required of
champions. This is our creed, and it is who we are.
“Pride in the Glacier Wolfpack”
Glacier Wolfpack Wrestling Awards
Post-season
● MVP
● Coaches Award
● Most Improved
● Hardest Worker
● Captains
● Letterwinners
● 4.0 GPA’s
● Any wrestler that breaks into an All-time Top Ten statistical category
In-season Weekly Awards
● MVP Varsity
● MVP Junior Varsity
● Most Takedowns
Glacier Wrestling Website
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The GHS Wrestling website (along with the remind text system) will be the main
communication tool used to keep parents and wrestlers informed.
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Things that will be on the website
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All the things in the parent pack
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More info on nutrition
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A practice and leave/tournament calendar
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Info on coaches
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Weekly updates on tourney results
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Weekly survey for the wrestlers to complete after they view the recording of their
matches
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Wrestler info form- for every wrestler to fill out at the beginning of the season
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A list of links to great wrestling videos
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Goal setting material
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Archive of past seasons statistics
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Wrestling Record Book
How do I get to the site?
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Type in http://www.sd5.k12.mt.us/domain/199 to your top address box in a web
browser
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Or go to the SD5 website --choose glacier--choose athletics----choose wrestling
Coaches Expectations
Supporters of Glacier Athletics and Wolfpack Wrestling can expect the following from the
wrestling coaching staff:
1. To provide a safe and positive learning environment for all participants
2. To be a positive role model
3. To be a leader and a motivator
4. To be be a firm and fair disciplinarian
5. To follow the team first, individuals second belief
6. To be positive, supportive, enthusiastic, and encouraging
7. To be fully prepared and organized for each practice and game
8. To communicate well with players, parents and the administration
9. To abide by the high standards set before all participants in the program.
Coaches Contact Information
Name
Position
Cell number
email
Ross Dankers
Head Coach
(612)840-2094
dankersr@sd5.k12.mt.us
Matt Owen
Varsity assistant
(406)360-7161
owenm@sd5.k12.mt.us
Jordan Nelson
J.V. Assistant
(406)871-4265
jordan.nelson@expresspros.com
Alejandro
Calderon
J.V. Assistant
(406)871-6884
millos_alex@hotmail.com
Glacier Wrestling Expectations
Be Respectful, Be Responsible.
School: School comes first and you need to be in good academic/behavioral standing to participate in wrestling. If you
are not in good academic/behavioral standing you will not be allowed to wrestle in competition, and possibly
removed from practice until grades or behavior issues improve. This is the foundation for our reputation as a team. We
need to be setting the standard when it comes to acting respectful and getting our work done.. If there are any issues,
penalties will range from discussing the issue with parents to removal from the team. Coach’s discretion will be used in
behavior issues.
Discipline/Sportsmanship: Success means nothing if we do not exhibit good sportsmanship and discipline. People
who cannot control their behavior and actions will not be representing Glacier wrestling.. Consequences will range
in severity in accordance with transgression and coaches discretion.
Drugs/Alcohol: These have no part in a championship team. If you are caught with either of these substances, you will
be removed from the wrestling team for the rest of the year. Don’t commit to this team unless you’re committed to
being drug and alcohol free.
*Practice: Show up and be on time! If not you will not compete This includes team lifts, meetings, and morning
practices. Attendance will be recorded and documented on the wall in the wrestling room. If you cannot wrestle a
full week of practice due to injury, illness, or any other reason (doctor, hunting, etc) you will be unable to
compete in that weeks matches. However we believe that family comes first, and if there is some known family
time that may cause the wrestler to miss practice, a two week notice to the coach Dankers is needed so the
wrestler may compete, and the time out of practice must be made up.
Effort: All I ask is your best. This is going to be a tough grueling season and you are going to be pushed to your limits. I
am going to give you my best effort in giving you everything you need to be successful, but it won’t work if you don’t give
me your best.
Bus/Matches: Again these are times that we are in the public spotlight. On the bus we need to be respectful to the bus
and bus driver by saying thank you and cleaning up after ourselves. At matches we need to show that we are focused on
success by acting in a way that is in accordance to what we want to happen. Stay together as a team if there is issues
with wrestlers following the itinerary coaches have the right to hold wrestlers out of a match. Also you must be
wearing glacier gear, no clothing that was not part of the spirit pack or past spirit pack, and/or a state team shirt.
Deviation from this rule again qualifies you to be held out of a match. Be proud of your team wear our equipment!
In short- we are a team and when a member of that team compromises our efforts because of their
lack of respect or responsibility it can be devastating. We need to be a group that is on the same
page trying to accomplish our goals! Be someone other people look up to, it’s called being a leader!
* = Change in policy from last year
Communication Process to resolve conflict
The 5-Step communication process as outlined in the Glacier High School activity handbook
to resolve all conflict:
a. Athlete meets with individual head coach.
b. Athlete and parent meet with head coach.
c. Athlete, parent and head coach meet with activity director.
d. Athlete, parent, head coach and activity director meet with principal.
e. Athlete, parent, head coach, activity director and principal meet with
superintendent.
Choosing Varsity
● The new Montana Weights are as follows○ 103, 113, 120, 126, 132, 138, 145, 152, 160, 170, 182, 205, HWT (max.
285)
● At the beginning of the season every wrestler is responsible for writing down where
they would like to wrestle off by the end of the first week within the first two weeks
we will then have a mini tournament at each weight to see who will be the Varsity
wrestler.
● All regular MSHA wrestling rules will apply.
● We encourage parents to avoid being vocal during these wrestle off. This is a tough
situation for both wrestlers and coaches involved.
● After the first tournament
Challenger has to declare the Monday or first day of the week.
A wrestler may challenge the Varsity wrestler once a week
The challenger has to win 2 in a row to take the varsity spot
The current varsity wrestler only has to win one
If a wrestler were to move up a weight he/she has to wait a week after
declaring for a challenge
● Weight regarding wrestle offs
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○ Must be within 3 pounds of your weight class at the time of the wrestle off for
103-132
○ Must be within 5 pounds of your weight class at the time of the wrestle off for
138-285
● The coaches will have final say in choosing any dual team lineup
Varsity Lettering Policy
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A wrestler gets two points for wrestling in a varsity match.
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In addition: If a wrestler gets a decision-two extra points are earned superior decisionthree extra point are earned, pin, default, to technical fall-four extra points are earned.
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Wrestlers who don’t earn a Varsity letter for the current season will carry over to the
next season. Once a wrestler quits the team, he will lose all points earned.
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In addition, wrestlers that help set up at tournaments and duals will receive four extra
points.
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A wrestler must have 60 points to letter.
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If at any time a qualified letterwinner behaves in such a manner so as not to credit
himself to his team, he will not have the privilege of becoming a varsity letter winner. In
the same aspect, if a wrestler is short of points but at some time during the season
brought fame to his team and school by performing in outstanding matches and proving
himself to be a champion caliber, will be awarded extra points at the coaches
desecration. Every wrestler’s record will be reviewed at the end of the season to
calculate pts.
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Be responsible for all the athlete equipment trusted to my use and return it to the
school in the best possible condition.
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Other Ways to letter include
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Being a state entrant
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Two Varsity tournament placings (more than 12 in the bracket)
Nutrition Guidelines
Weight cutting will not be a focus of our team, but proper nutrition will give you the energy to
practice hard and perform your best!
Here are a few guidelines
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Eat Breakfast- It kick starts your metabolism and gives you energy for the day
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Easy ways to quick weight loss- cut out pop or other high calorie drinks and non-healthy
snacking
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Start early- If you know you want to wrestle a weight class lower then you are at the
beginning of the season start sooner than later.
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Eat only when you’re hungry and stop eating when you feel full
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Avoid yo-yo dieting (cut 10 pounds of water weight, and then gorge yourself after weigh ins
and come to practice on Monday 10 pounds over)
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Try to establish a routine
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Lots of small meals not a few huge meals
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The more veggies the better
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Doing 2 workouts whether in the morning or after supper will be a great help in weight loss
Here is a good sample diet for a wrestler who is in season or working out intensely
Breakfast
Lunch
Dinner
Sunday
1 cup fruit juice
2 cups bran cereal
2 cups milk – whole
Fruit--orange, banana, pear,
apple, grapefruit, peach, or
melon
1 grilled cheese sandwich
Fruit -- apple, orange, pear
1 cup milk -- whole
4 cups spaghetti
12oz. meatless sauce
4 medium slices bread
2 tsp. margarine
12oz. whole milk or
Juice (choice)
Monday
1 12oz. orange juice
2 soft-boiled eggs
2 slices whole wheat toast
2 tsp. margarine
12oz. whole milk or
Juice (choice)
6oz. lean hamburger
1 sliced tomato
12oz. whole milk
2 apples
½ chicken breast (baked)
¾ cup of rice
5-6 brussel sprouts
small salad
1 small piece gingerbread
Tuesday
½ cup orange juice
1 soft-boiled egg
1 slice whole wheat toast
2 tsp. margarine
4-6 oz. skim milk or juice
3 oz. hamburger
2 tbsp. ketchup
1 tomato
4-6 oz. skim milk or juice
1 cup macaroni and cheese
4 asparagus spears
1 tomato
1 cup skim milk
Wednesda
y
½ cup juice
¾ cup bran cereal
½ cup skim milk
1 orange
½ cup low fat cottage cheese
½ cup cantaloupe
½ cup strawberries
small lettuce salad
Thursday
½ cup juice
¾ cup bran cereal
½ cup skim milk
Fruit -- orange or apple
2 eggs
2 slices wheat bread
2 tsp. diet margarine
½ cup skim milk
5oz. steak (broiled)
1 whole baked potato
1 Tbsp. diet margarine
½ cup vegetable (your
choice)
small bowl of spinach
(mixed
with
other
vegetable)
3 oz. baked chicken breast
1 potato
1 cup vegetable (your
choice)
½ cup skim milk
Friday
½ cup orange juice
1 soft-boiled egg
1 slice whole wheat toast
1 tsp. diet margarine
4-6 oz. skim milk
small tuna fish sandwich
lettuce salad
2 tomatoes slices
½ cup skim milk
1 whole peach
6 oz. fish broiled (any type)
white rice or brown rice
1 Tbsp. diet margarine
1 orange
½ cup skim milk
Saturday
½ cup fruit juice
¾ cup bran cereal
½ cup skim milk
Fruit--orange, banana, pear,
apple, grapefruit, peach, or
melon
1 grilled cheese sandwich
Fruit--orange, apple, pear
½ cup skim milk
2 cups spaghetti
6 oz. meatless sauce
2 medium slices bread
1 Tbsp. diet margarine