Brea-Olinda Track & Field 2015 Goals Learn the fundamental skills

Brea-Olinda Track & Field 2015
1) Goals
a) Learn the fundamental skills of various event areas in Track & Field
b) Develop a positive team culture by supporting one another
c) Develop a work ethic and level of commitment that produce measured improvement
2) Physicals
a) You must have a current physical and the corresponding paperwork on file with the Activities
Office in order to participate. Physicals are valid for one year. Athletes should see Mrs. Hernandez
in the Activities Office if there is a concern with a physical and/or insurance paperwork.
3) 6th period enrolment
a) Make sure that your child is enrolled in 6th period Track & Field. Students not enrolled are not
allowed to practice with the team.
b) Practice is from approximately 2:00 pm to 4:00 pm each day.
4) Equipment needs
a) Running shoes: we recommend visiting A Snail’s Pace Running Shop in Brea on Imperial Highway
(near Jamba Juice). Runners should purchase a pair of training shoes (which will last
approximately 400-600 miles) and a pair of spikes.
b) Sun protection: hats, sunglasses, sunblock.
c) Uniforms: the booster club purchases uniforms for the team. Uniforms will be checked out by the
school equipment managers before the first meet.
5) Bus Donation
a) The school requests a $80.00 donation for transportation costs for track & Field. Checks should be
made payable to BOHS and given to the Activities Office.
6) Team Rules and Tips for Success
a) If you are going to miss practice with a legitimate excuse, contact Coach Mattern ahead of time at
[email protected], or Coach Rainwater at [email protected] Three unexcused
absences from practice = cut from the team. COMMUNICATE!
b) All scheduling conflicts need to be addressed and resolved before the first meet of the season.
c) BE SAFE. Run on sidewalks. Obey traffic signals. Never run alone. Look both ways before
stepping onto and crossing the track. Be aware of your surroundings!
d) No swearing. If a negative expression slips—immediately apologize and correct yourself.
e) Show respect for yourself, teammates, coaches, competitors, coaches from other teams, officials,
bus drivers, parents, teachers, and all the other people who make this sport possible.
f) Check out with coaches before leaving. We will try to stretch in groups each day after training.
g) BE PASSIONATE: Believe in yourself. Have an inspiring work ethic.
h) POSITIVE MENTAL ATTITUDE: Turn weaknesses into strengths. Say to yourself, “I can. I
i) CONSISTENCY: Every day is a good day. Quality is more important than quantity. Consistent
training leads to good health, fast races, and friendship.
j) GOALS: Write them down and read them everyday. Commit to being excellent.
k) FAITH IN COACH: Believe in the program. Trust in what you are doing.
TEAM ATTITUDE: Collectively we are better. Give up a little to make the team better. Don’t be
“too cool” to risk being a part of the team. No put-downs. No “shut-up” or “just kidding” (“You’re
so ugly and slow—just kidding.” That doesn’t help the team). We are in the construction business
not the destruction business. Let’s build each other up. No cyber-bullying! No trolling!
PATIENCE: Start gradually. Follow the law of accumulation. Each day a little better, a little
faster, a little farther. Believe in the plan.
WATER: If you could improve your performance without working harder, would you do it?
PROPER FUEL: Refuel within 2 hours of completing a workout. Bring a water bottle and a snack
to practice.
FOLLOW ALL SCHOOL RULES: actions and behavior inconsistent with school policies may
result in disciplinary consequences, including the athlete’s removal from the team.
7) Do’s and Do Not’s for Parents
Probably since the beginning of sports history there have been parents who were enthusiastic,
shouting, supportive, critical, loving, pushing, caring and demanding, on the sidelines or in the
stands. Most of the time this is crucial to the performance, good or bad of the child's athletic
endeavor. After working with young athletes, their parents, and their coaches, we were asked to
come up with a list of what works and what doesn't work for the parents of aspiring young
athletes. The following are the most powerful do's and don'ts for parents to support their child
in the most positive and beneficial way.
a) The Do’s
i) Allow your child to be interested and to want to play whatever sport he or she chooses. Provide
the opportunity of many choices and support his or her choice even if it is not yours. Support
your child's choice to play no sport when he or she is the most comfortable with that opinion.
ii) Teach your child to respect his or her coach. Do this primarily by showing respect to the coach
yourself. It is vital to the child's progress that he or she listen to and trust the coach's advice and
iii) Be willing to let your child make his or her own mistakes and learn from them. When your
child makes a mistake, ask what they think they could have done differently, what they learned
from the experience, and if they would like any feedback (not criticism or blame) from you -what you saw, what you think they might have done differently, and what you think they might
have learned.
iv) Be interested and supportive, light and playful, understanding and open-hearted. Be accepting
and tolerant of your child's learning process and his or her physical abilities. Acknowledge and
enjoy your child's participation and successes -- even the small ones.
v) Model flexibility of your own opinions. Be willing to be wrong and move off your
position. Listen to the other side of the situation and let go of the need to be right or in control.
b) The Do Not’s
i) Don't try to relive your youth through your child. Just because you wanted to be, or were, a
hero on the football field or in gymnastics does not mean that sport will be your child's
choice. Accept that your child may not excel in that or any sport.
ii) Don't blame the equipment, coach, other players, referees, or even the weather if your child or
the team does not do well or win. Blaming others teaches non-accountability to kids. They do
not learn to look at what they could have done differently or learn from their mistakes if they
learn to blame others.
iii) Don't push, push, push. Children who are pushed beyond their capabilities may lose their selfconfidence, become resistant and resentful toward their parent, become unsure of themselves
and their abilities, and stop trying. They may also exhibit a disturbance in eating and/or
sleeping habits.
iv) Don't expect perfection or tie your ego or image to your child's performance. Perfectionism is a
very hard expectation to live up to. Laying guilt on a child because their performance made you
look bad is highly destructive. Your child is not responsible for your ego or your reputation in
the community.
v) Don’t monopolize the coaches’ time. There are many athletes on the team. We will do our best
to give every individual ample attention, regardless of ability; it is our goal to help every child
improve. Also, we have lives and responsibilities outside of coaching--please respect our
time. If you have a concern, please email us and we will get back to you in a timely manner.
vi) Don’t insert yourself into team meetings, practices, and race-day proceedings. Give your child
vii) Don't send nasty emails to the coaches. The coaches are here to help your child develop as a
person and an athlete. If you have any questions or concerns please contact the coach in a
respectful way.
8) Nutrition/Hydration
Most of our athletes will need to consume 2500-4000 calories per day. The point of the packet is to
provide you with an idea of the types of foods your student-athlete should be consuming. The body
needs the proper fuel to get it from point A to point B. A few basic guidelines:
A. Moderation is key. Your child does not need to give up his guilty food indulgences. Just be sensible.
B. Eat plenty of fruits and vegetables. Vitamins are great, but they are not a healthy substitute for natural
vitamins and nutrients. Vitamins are a supplement.
C. Avoid foods high in fat and saturated fats.
D. Limit dessert items. Having a big bowl of ice-cream every night = increased body fat. Increased body
fat = SLOWER than one’s potential. Again, moderation is key. Have a bowl of ice-cream for dessert
one night, and some slices of watermelon another night.
E. Avoid sodas and never consume so-called “energy” drinks. Runners get more benefit from hydrating
with water before a workout, and drinking a Gatorade or other sports drink high in electrolytes after
F. Eat plenty of carbohydrates. While “carbo-loading” before a short 3 mile race is somewhat of a fallacy,
it is important to eat carbohydrates during the regular training cycle.
G. Eat plenty of protein. Protein allows athletes to build muscle. While we don’t want runners to bulk up
(when was the last time you saw a beefy champion runner?), we do want runners to build muscle
H. Drink milk and take a calcium supplement. Let’s get those bones strong!!!
I. Eat fresh food. Fast food is high in fat and preservatives. Limit those trips to In-N-Out to once a week
J. Pre-race meal: stay consistent; eat what you would normally eat. Don’t over-eat!!! Again, you don’t
need a ton of extra carbs before a 3 mile race. Five plates of pasta will just slow you down, as your
body will have to work harder to convert the extra food into energy. You want your body working as
efficiently as possible. Avoid dairy products the day of a race (or at least stay away from dairy the four
hours before competition).
K. Make sure you are getting enough iron in your diet. Dark green vegetables are helpful. Iron
deficiencies are very common in young endurance athletes. See the attached article on iron.
9) Injury Prevention & Treatment
a) Stretch: We will stretch as a team before and after most all workouts but you should also take the
time to stretch at home. This will aid in injury prevention and help you recover after workouts
b) Ice
c) Wear supportive, well-fitted shoes (replace shoes every 3-4 months)
d) Soreness is a part of developing as a runner. However, if a nagging pain persists, talk with the
coaches and see our school athletic trainer, Ken McCall.
e) Rest: sometimes athletes simply need a few days off from running to treat an injury. In which case,
the athlete should cross-train in the pool or on the bike. Of course, the athlete should communicate
with the coaches about alternative workouts.
f) See a Sports Therapist/Specialist: General practitioners will tell your athlete not to do anything for a
long period of time. This usually brings about the end of an athlete’s season. Instead, make an
appointment with an expert who works with athletes. The following experts have helped Coach
i) Dr. Robert Wilkinson and Therapist Andy Shore: (714) 672-9690
ii) Dr. Jeffrey Katz - podiatrist: (714) 974-3338
10) Fundraisers
a) Letter-writing: Each athlete will be given 5 envelopes to address with contacts who may be
interested in sponsoring you/the team. Complete the letters and envelopes with appropriate names
and addresses. Bring the completed materials to the coaches by March 1st. We will stamp and mail
the envelopes for you. This is the easiest fundraiser ever. Last year we enjoyed great success with
this--do your part! It takes about $150 per athlete to function as a program. Your participation in
the fundraiser is expected.
11) Attendance, Participation, Grading Policy
a) Practice
b) 2 points per day: (Monday through Friday)
If you are hurt, consult your coaches about how to make up points. You must still dress out,
and you must participate (help with timing, clean up the stadium, participate in stretching,
participate in weight-lifting, etc.). You may not leave early if you are hurt. If you are going
to the doctor, get a note and show it to your coaches.
ii) Do not wander from one event area to the other looking for the easiest workout of the
day. Train with your designated group.
iii) There will be Saturday practices for some event areas. These practices will not be used for
grading purposes. If you want to be good, however, you should attend.
12) Meets
a) All athletes are expected to attend all League Meets. Weekend meets (aside from League Prelims)
are by invitation only; let your coaches know ahead of time if you cannot attend. Each League
Meet is worth 4 points towards your grade:
b) 2 points for attendance and completion of entered/scheduled events. It is very important that you
complete all events in which you are scheduled to compete. If there is some extenuating
circumstance that prevents you from completing all of your events, please consult your coaches.
c) 2 points for attending the entire meet and supporting your teammates. Do not wander around any
campus during a meet—even if you are done competing. Be at the track and encourage your
teammates; pay attention to the action.
13) The HUT
a) The hut is off-limits to athletes. You may only be in the hut for team meetings or equipment
retrieval. You may not hang out in the hut during practice or during meets. Doing so will cost you
your points for the day and may compromise your status on the team. The hut is an office for
coaches, and it is used for equipment storage—we don’t want to clean up after you or have items
stolen. Additionally, you should be participating with your entire event group, not sitting isolated
with one or two other slackers. Come on, Team!
*Please plan ACT, PSAT and SAT dates, vacations and other conflicts around our race schedule*
*Any existing conflicts need to be resolved before the first meet of the season, 3/12/15*
Thurs. February 26
Sat., March 7
Thurs., March 12
Wed., March 18
Thurs., March 26
Sat., March 28
Sat., March 28
Mon-Fri. Apr. 6-10
Fri.-Sat., April 10-11
Fri. April 10
Thurs., April 23
Sat., April 25
Fri., May 1
Fri., May 8
Sat., May 16
Sat., May 23
Fri., May 29
Fri.-Sat., June 5-6
Parent Meeting
Cougar Classic
Corona HS Dual
Brea v. Canyon
Brea v. Esperanza
Meet of Champions*
YL F/S Invite
Spring Break
Arcadia Invitational
Tiger Invite
Brea v. Foothill
Orange County Champs
Crestview League Prelims
League Finals
CIF Prelims
CIF Finals
CIF Masters
State Championships
BOHS Cafeteria
Azusa Pacific
Corona HS
Fred Kelly
Azusa Pacific
Yorba Linda
6:30 PM
8:30 AM
3:00 PM
3:00 PM
3:00 PM
Arcadia HS
South Pasadena
Mission Viejo HS
3:00 PM
8:00 AM
2:00 PM
4:00 PM
League meets in BOLD. All athletes are required to be at league meets and be prepared to compete
at all invites. Weekend invites do have limited entries but we will enter as many athletes as
possible; we will let athletes know if they qualify.
* Azusa Meet of Champions is a distance meet only
Head Boys’ Coach/distances: Jeremy Mattern
[email protected]
Head Girls’ Coach/distances: Matt Rainwater
[email protected]
Assistant Coaches
Jumps: Alan Sherman
Sprints/Hurdles: Jesse Guthrie
Distance: Sarah Whitaker
Throws: Open