HARRISON

TRACK & FIELD

• What paperwork will I need to turn in? The following paperwork must be turned in to Coach Menze by the first day of official practice if you wish to participate:
  
  1.  A physical completed sometime in the past year (if you got one for another sport or school activity in the past year, you're covered)
  2. A signed copy of the Athletic Department's Training Rules - This must also be dated from sometime in the past year (again you are covered from other sports during the year)
  3. An Emergency Medical Authorization (EMA) Form - We must have a new copy of this even if you've turned one in for other activities (see below)
  4. Team Contract (see below)
     
     
• Emergency Medical Authorization (EMA) Form - this is now much easier. Click here to find a copy of an EMA that you can type the information onto and then print off as many copies as you wish.  No need to fill out 50 of these a year anymore!

• What is the Team Expectation Form?  This paper outlines the coaching staff's expectations concerning athlete attendance and responsibilities.  It must be signed by both athlete and parent and turned in by the first day of practice.

• How do I know if I'm academically eligible?  To participate in practice and meets during the fourth quarter, you must be eligible based on your third quarter grades.  You must pass 5 classes one of which may NOT be gym.  Take care of your work in the classroom before your work on the track.

• Does the track team cut?  Typically we do not cut athletes.  Anyone that is willing to meet the team rules and work hard in practice is welcome to be a part of the team.  However, the coaches reserve the right to cut someone.  This might happen if you lack basic fitness and cannot complete simple team drills and routines such as the half mile warm up lap.   Also, track and field is a sport that requires a certain work ethic.  If we find that you aren't willing to give it your best in practice, we might ask you why you're here and might suggest that it is time to find something else to do after school.
  
  
• What is the team attendance policy? We are looking for athletes who are committed to improving their performance on the track and who are committed to the Harrison Wildcat track and field program.  Our goal is to compete and win at every meet that we are entered in.  This type of commitment requires dedication and hard work.  It will also require that you are present for each and every practice and meet.  Our attendance policy is as follows:
  
  1) Beginning with the official start of practice, you are expected to be present and on time for each meeting, practice, and meet.  Only excused absences from school or unavoidable conflicts that are cleared with the coaches ahead of time will be allowed.  Please try to schedule doctor and dentist appointments at other times.  If you have an unexcused absence from a practice, you will miss the next meet.  A second missed practice may result in you being dismissed from the team.  If for some reason you are absent the day before a meet, you will not be allowed to participate in that meet.  Please see Coach Menze or Coach Zuleger if you have questions or conflicts.
  
  2) Spring Break.  During break we have meets scheduled.  Immediately after break, we will begin preparations for our most important meets of the year.  Practices will be scheduled during the break and you are expected to attend these practices unless you are on a family vacation.
  
  If you miss a practice without a valid excuse, you will not be able to participate.

• What is indoor track?  A better term for it would be conditioning.  Our most important meets occur at the end of the outdoor season in May.  We train our athletes so that they can peak (or have their best performances) at this time.  In order to have a high peak, they need a good conditioning base.  So we start training in January so that our athletes are in great shape when crunch time comes.  This is indoor track. It is completely voluntary and you do NOT have to participate in indoor to be involved in outdoor track.  During the "indoor track" period (January through the middle of March) athletes can choose to compete in indoor meets at area colleges.  This is also voluntary.  There is no official end to the indoor season...it leads directly into the outdoor season at the beginning of March when practices do become mandatory.  Indoor is important for those athletes who want to be at their best.  The sooner you start conditioning, the better you'll be.

• Can I do track and baseball or softball at the same time?  What about club sports?  It is next to impossible to participate in track and be on the school's softball or baseball team.  Both teams generally have a game everyday which leaves you little time for training for track.  If you can think of a way to do it, come and talk to me.  Club sports are another story.  While it is not ideal, we've had many athletes over the years be successful in track and be on a club team.  We've often adjusted workouts for people who do both so that they are not overworked, but we do ask that you do not miss practices or meets.  Again see me if you want to try both.

• Can I just train with the team and not participate in meets?  Absolutely not. Sorry, but we aren't a fitness club or personal trainers.  As coaches, our job is to bring out the best in our athletes with the end result of representing Harrison by doing well at meets. We've got about 60 -70 people at practice and really don't have room for people that don't want to help out the team.  (Think about this...would you go to a basketball coach and ask him if it was okay if you just came to practice to shoot around? Probably not.)
  

• How can I earn a varsity letter? An athlete can earn a varsity letter by earning 10 varsity points in meets.  Sportsmanship, effort, and contributions to the team and program are also considered when coaches award letters.  An athlete can earn a reserve letter for participating in track and field.

• What about uniforms?  Each member of the team will be assigned a uniform and team sweats.  These are not to be worn at practice -- only for meets and picture day.  Take proper care of your uniform and sweats (check the washing directions on the new uniforms):  it is your responsibility.  The new uniforms look great -- let's keep them that way. Uniforms and sweats will be collected at the end of the season.  If you fail to turn them in, you will receive a delinquent obligation.
  
  
• What is the practice schedule?
  Practice begins at 2:50.  For runners, practice will typically last until 5:00 on M/W/F (extra time for weightlifting) and until 4:30 on T/TH.  For throwers, practice may last until 5:30 or 6:00.
  
  Practice will consist of announcements followed by a team warm-up.  We will then split up into groups (sprints, distance, throws, etc) for event specific warm-ups and form runs.  Individual workouts compose the bulk of practice followed by a cool down and weights.
  
  Practices are rarely if ever cancelled and we will have practices over spring break that all athletes are expected to attend.

• What Should I Bring to Practice? Good question!  Here's what you should bring:

1. The most essential item is a good pair of RUNNING shoes.  In this sport, your body will take a lot of pounding...especially your legs.  If you run with old shoes or shoes that were not designed for running, you WILL get injured.  No ifs, and, or buts.  You can get shin splints, tendonitis, and stress fractures which will sideline you for the year. Every year someone insists on running in old shoes and it never fails that they get hurt.  As you can guess, I STRONGLY suggest that you get yourself a good pair of running shoes.  In my opinion, the best place is Bob Roncker's Running Spot (click here for their website).  It is a little more expensive but they have great service given by experienced runners and will put you in a shoe that will support YOUR foot and protect YOUR body (bring your old running shoes so they can see where the shoe is wearing out the most - it will help them determine what kind of shoe you need).  At the very least go to a sporting goods store and get a running shoe (not a cross trainer or tennis shoe).  In the long run, you and your body will thank me.
2. T-shirt and shorts
3. Sweatshirt and sweatpants - all athletes must wear sweats for warm-ups no matter what they weather is.  This is too help increase the blood flow to the muscles so that they are warmed up sufficiently.  It also helps prevent injuries.

• What about meets?  Click the Meet Info link to learn more about meets.

• Will I need to help out at home meets?  YES!  We usually host 3 home meets every year.  Each is a large event to organize and your help will be needed to make them successful.  You must be present for the duration of the meet and be available to help out where needed.  Generally, the varsity helps run the JV meet and vice versa.
    
• Should I buy spikes?  Almost certainly.  In a race between two runners of completely equal ability and fitness, the one wearing spikes is going to win.  They are lighter than running shoes and provide better traction (which is especially important for sprinters and jumpers).  They are also cheaper than running shoes which is nice.  Spikes are for meets ONLY.  They are not a practice shoe because they don't have the support of a running shoe.  We might ask you to run in spikes at practice once or twice during the season to get your feet accustomed to them.

• Why the heck are we doing this?  Ever wonder why we are doing the exercises that we do?  Here's your answer:

1. Running warm up laps and stretching your muscles have several purposes.  One reason is to get your muscles ready for the strenuous activity that will follow.  Another is to prevent injury to your muscles.  Still another is to improve your flexibility (crucial for several events) and your stride length which will in turn improve your speed.  Take these exercises seriously!!  How you prepare now will help you improve and keep you from getting hurt.  If you feel that you are not sufficiently stretched after the team warm ups, tell your coach and you will be given more time.
2. The purpose of form runs is obvious based on the name:  to improve your form.  If you are able to run with proper form, you will run faster and with more efficiency.  Form runs WILL make you faster.  Do not ‘go through the motions’ during these exercises.  You will run in meets like you run in practice.  If you watch Olympic athletes, you will see that form is IMPORTANT!
3. Plyometrics will allow you to improve your leg strength, jumping ability, and explosiveness.
4. Obviously we train with weights in order to improve strength.  How will this help you?  Take a look at Olympians like Maurice Green, Michael Johnson, or Gail Devers and you will have your answer.  Stronger bodies will lead to longer jumps and throws and faster legs.  Again, take the weight program seriously and you will see improved performances.

• How can I prevent injuries?  Here's a couple of ideas...

1. Proper Footwear - I already went on my lengthy running shoe diatribe above so all I'll say is that it is important to have good shoes.
2. Good stretching - Stretching at the beginning and end of practices is not something that is done to waste time.  It is done in order to prepare your body for a workout/race or to help recover afterwards.  You cannot ask your body to perform at its best if you do not properly prepare it to.  Improper warm-ups lead to poor performances and injuries (i.e. pulled muscles!).  All to often during stretching, I notice people who are stretching the wrong way because they are focused on talking, throwing rocks, or just not putting any effort into it.  Be sure that you properly preparing for         practice or competition by doing the right stretch the right way!
3. Weights & Strengthening Exercises - A good way to prevent injuries is to strengthen the muscles that might become injured.  Dedication to the weight program will decrease the chances that you could get hurt.  In addition, we will do numerous exercises during warm-ups to help strengthen muscles or recover from injuries.

• What if I get injured?  First off, recognize that there's a difference between being sore and tired and injured.  But if you are injured....

1. Tell a Coach - Please notify a coach as soon as you feel you are injured.  We can back off on workouts, provide you with advice to help you overcome your injury, or get you to the trainer.  DO NOT wait two weeks to tell us!
2. Ice - One thing we will definitely tell you to do is to apply ice a few times a day to your injuries or aches and pains.  This will help you overcome them.

• So I've read all this stuff.  Now should I come out and run track for Harrison? ABSOLUTELY!  Track is a great sport.  Nearly everyone who sticks with it will have success.  You can improve your athleticism for other sports, get into shape, and meet lots of great people.