2015-2016 Parent/Athlete Handbook Dear Parents, Welcome to the 2015-2016 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! 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 (3-5 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/ghs/Content/1306, 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 Paperwork done and handed in to the trainer Mel the trainer (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 81010 with the message @wrestle16 ❏ Wrestlers: send a text to 81010 with the message @0df90 Dates to remember ● Thursday Nov. 19th First day of practice ○ Online Wolfpack Wrestling clothing store opens (On Website) ● Monday Nov. 30th Wrestle-offs at beginning of practice ○ end of online store ● Tuesday Dec. 1st Team Pictures with Crown Photography ○ Mandatory Parent Meeting at 5:30 ● Tuesday Dec 2nd Equipment Handout ● Friday Dec 4th first match Home against Butte @ 2:00pm ○ Must have 10 Practices in by then! ● Tuesday Dec 8th Certification after practice Please keep an eye on our wrestling calendar on the wrestling webpage on the school website for any and all changes, as well as practice and match times! 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 ● Practice Attendance Awards ○ Made every practice and participated ○ Made every practice but couldn’t fully participate In-season Weekly Awards ● MVP Varsity ● MVP Junior Varsity ● Most Takedowns ● Practice wrestler of the week Glacier Wrestling Website ● The GHS Wrestling website (along with the remind text system) will be the main communication tool used to keep parents and wrestlers informed. ● Things that will be on the website ○ Calendar of all Wrestling events, practices, and meets ○ More info on nutrition ○ Bus Schedule ○ Info on coaches ○ Weekly updates on tourney results ○ Weekly survey for the wrestlers to complete after they view the recording of their matches ● ○ Wrestler info form- for every wrestler to fill out at the beginning of the season ○ A list of links to great wrestling videos ○ Goal setting material ○ Archive of past seasons statistics ○ Wrestling Record Book How do I get to the site? ○ Type in http://www.sd5.k12.mt.us/ghs/Content/1306 to your top address box in a web browser ○ 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 Michael French Assistant (406)3900352 ugfrench@gmail.com Jordan Nelson Assistant (406)871-4265 jordan.nelson@expresspros.co m Ryan Nelson Assistant (406)314-5005 ryan.edward.nelson@gmail.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 2 days of practice due to injury, illness, or any other reason (doctor, hunting, etc) you will be unable to compete in that weeks matches. If a wrestler misses 1 day in a week, they will have to make up that practice before they can compete, they can miss a day three times excused, then after that they will be held out of competition. 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 ○ 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 ● A wrestler gets two points for wrestling in a varsity match. ● In addition: If a wrestler gets a decision-two extra points are earned superior decision-three extra point are earned, pin, default, to technical fall-four extra points are earned. ● 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. ● In addition, wrestlers that help set up at tournaments and duals will receive four extra points. ● A wrestler must have 60 points to letter. ● 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. ● Be responsible for all the athlete equipment trusted to my use and return it to the school in the best possible condition. ● Other Ways to letter include ○ Being a state entrant ○ 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 ● Eat Breakfast- It kick starts your metabolism and gives you energy for the day ● Easy ways to quick weight loss- cut out pop or other high calorie drinks and non-healthy snacking ● 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. ● Eat only when you’re hungry and stop eating when you feel full ● 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) ● Try to establish a routine ● The more veggies the better ● 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 Wednesday 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 5oz. steak (broiled) 1 whole baked potato 1 Tbsp. diet margarine ½ cup vegetable (your choice) small bowl of spinach (mixed with other vegetable) 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 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