Bonanza High SchoolÂ
Track & Field
Expectations
Bonanza Track and Field: What to expect!
Practice Attendance
The team practices every Monday through Friday, with one or two practices on Saturday early in the season. Practices will begin at 1:50 p.m. and be over between 3:20 and 4 p.m. Saturday practices and times will be announced during the week. At the beginning of each practice you are to sign in next to your name on the attendance roster that will be placed by the concession stand. Also, your event coaches will be taking attendance every day. We expect you to be at practice everyday and on time! If you are detained by a teacher for make-up work, you must bring a note signed by that teacher to be excused for being late. If you are unable to attend school because of an illness or family emergency, you need to bring a note signed by your parents to be excused for your absence.
**If you do not want to improve the team and your performance by being committed and working hard, Why are you here?
Practice Procedures
Track Event Areas
Sprinters: 100, 200, 400, 4 x 100 relay, 4 x 200 relay, 4 x 400 relay
Distance: 800, 1600, 3200, 4 x 800 relay
Hurdles: 110(100) High hurdles, 300 Low hurdles
Field Event Areas
Jumpers: High Jump, Long Jump, Triple Jump
Throwers: Shot Put, Discus
Vaulters: Pole Vault
Home and Away meet Procedures
The day before we are scheduled to compete, your coaches will meet with you briefly to discuss the events that you will be competing in for the up coming track meet. In most cases you will compete in the events that you would expect to compete in. But, you must remember that your coaches will make the FINAL decision because we are making the best decisions for the team. All varsity and JV athletes will compete in the small meets (3-5 teams) and only varsity athletes will compete in the invitational and championship meets. Varsity athletes will consist of the top 3-4 athletes per event depending on our limitations for entries. (Grade level does not dictate varsity or JV, only your performance)
On the days that we have home meets, expect to arrive at the track one hour prior to the start of the first event (usually 2:30). At that time, the captains will lead the team warm-up and then you will prepare for your individual events. Even if your event isn’t until the last event of the day you need to do the team warm-up and then you may need to warm-up again on your own later that day. Athletes are expected to stay until the meet is over for all home meets! There will be a brief meeting at the conclusion of home meets.
On the days that we have away meets, all athletes will be notified when the bus will be leaving the school and you will be expected to ride the bus at all times unless approved by the coaches. Upon arrival at the site, the team will find a team area and then one hour prior to the meet beginning, the captains will lead a team warm-up. If you must leave an away meet before the end of the meet, you must have completed all your scheduled events before you will be allowed to leave. When you do leave, a parent signed note must be on file with the coaches before you can leave and you must notify the coaches before you leave (this includes leaving with your parents).
Athletic Packets
All athletes must have a current athletic packet on file in the Athletics Office before he/she can participate in the sport. This includes practices. This is especially important if track is the only sport an athlete has participated in during this school year.
Team Captains
The team captains will be nominated and selected by the coaches to represent the leadership of the team. A captain maybe selected for demonstrating that leadership whether it be a vocal leader or a leader by example. Also, the coaches are not concerned whether you are a senior or not, the question is “Do you display the qualities we feel are necessary to set a good example for the other athletes?” The captains responsibilities are (but not limited) to lead all warm-ups during practices and meets and to make suggestions to the coaches concerning the team.
School and other Activities
The coaches realize that many of our track athletes are involved in other school activities and we even encourage you to be involved in these activities. But you must realize you are part of a team and that, as such, means being responsible to be at practices and meets. If there is a conflict, notify your coaches and they will work with you. If the activity occurs outside of school, such as club sports, spring leagues, etc., these are considered secondary activities. Do not expect to be excused from practices or meets for these activities. If outside activities become a problem, a re-evaluation of your priorities will need to be discussed with the coaches.
Uniforms/Sweats
The team uniforms and sweats must be worn to all meets and may be worn to school only on the days that we are scheduled to compete. You are allowed to wear your sweats to practice. You should always wear your sweats when the weather is cool and have them available at all times, even when the weather appears to be nice. Also, You are responsible for keeping your sweats and uniform washed and cleaned during the season.
Equipment
Each member of the team will be given a team uniform--singlet, shorts, and sweats. Each athlete must provide his or her own shoes. We recommend you have a good pair of training shoes before purchasing spiked track shoes. You will do most of your training in “flats” and good training flats are often adequate for racing as well. (If you do buy spiked shoes, extra spikes, 1/ 8” pyramid spikes will be provided for you.) Some events (such as throwing events) will have implements available for you to “check out.” Such items, as well as uniforms, must be returned at the end of the season as mentioned under Lettering Requirements.
Medical Care
Bonanza has a trainer available on campus for all athletes. The trainer’s office is located in the old concession stand by the track and they are available after school or by appointment. If you see a medical/personal family doctor during the season for any injury, you will not be allowed to compete until you have a release note from that doctor clearing you to full activity. Warming up/Preventing Injuries
The best way to deal with injuries is to avoid them. There are a number of things you can do to prevent getting injured. First of all be sure you’re properly warmed up before you practice or compete. The role of the warm up is to prepare your body for the demands placed upon it. If you do not warm up properly, you put unnecessary strain on your muscles, tendons, ligaments, and cardiovascular system. A warm up provides the following benefits:
1. Prepares the cardiovascular system (heart and lungs) for the demands and increases blood flow to the muscles.
2. Increases muscle temperature which makes them more flexible, thereby increasing performance and decreasing risk of injury.
3. Increases confidence. By warming up, you are psychologically prepared to perform well.
At the conclusion of practice/meets, a proper cool-down will definitely help you recover faster and be less stiff and sore for your next day/event.
Nutrition, Strength, and Wellness
To assist in your development and performance, it is recommended that the following suggestions be applied to your daily routine.1. Always drink plenty of water to be properly hydrated.
2. Improve eating habits by increasing the amount of fruits, vegetable, chicken, and fish into your diet and decrease the amount of junk food and fast foods.
3. Increase the amount of sleep that you get every night.
4. Work to develop your strength training by enrolling in Bonanza weight training class.
Athletic Eligibility
All athletes must maintain the necessary grades to be eligible to compete in meets. Your academics must come before athletics. If you need extra help, go to your teachers and coaches before academics become a problem.
Team Code of Conduct
As a member of the track team you are representing your school, your team, and yourself. Proper conduct is expected of all athletes at all times: at school, at meets, at practice, and at other school functions. Violations will be dealt with individually; severe infractions will most likely result in dismissal from the team.
Team Goals
The coaching staff sets goals for themselves as well as the entire team. For example, one goal this year is get as many athletes as possible to qualify for league, regionals, and state. It comes as no surprise to us that the schools with the most successful programs are the ones that get the most out of their athletes through hard work, dedication, and commitment to the sport and their team. Other examples of team goals are:
1. Win all Home Meets
2. Win Regionals or place in top 5
3. Win State or place in top 10
Individual Goals
Individual and team goals are an important part of any athletic program. They are especially important in track and field where results are measured against a watch or a tape measure. As a track and field athlete you need to set goals for yourself. This will give you purpose and add meaning to your participation as a track and field athlete at Bonanza. Here are some examples:
Class record Hall of Fame School record
Earn varsity letter Place in a meet All-Conference
Learn new event Medal at State Have fun
Achieve a PR/Goal Selected MVP Earn scholarship
Guidelines For Goal-Setting
1. Know the difference between immediate goals (a week or two away), goals for the season, and long term goals (maybe a year away or more).
2. Be realistic in setting goals. Talk to your coaches and analyze your potential for this season as well as your long-range potential. Don’t set your immediate goals so high that they are unreachable and unrealistic. You’ll only get discouraged and likely quit after one season. But, just as important, don’t make your goals so easy to reach that you aim too low and lose your incentive to improve.
3. Don’t set “deadlines” on your goals. Deadlines have a way of making us nervous and ineffective. Rushing a goal actually slows down your progress or may lead to an overuse injury. Try to remain calm and enthusiastic at the same time. Be patient; progress will come. In track and field, especially, you will encounter plateaus in your training. Over time you will improve, but the progress will likely not be steady. Depending on your event, you may see instant improvement (often this occurs with middle-distance runners and hurdlers) and then plateau, finding it harder and harder to PR, until the next breakthrough which may take a year or more. Some so-called “skill events” like the pole vault, the discus, and triple jump take longer to master, but effort still pays dividends.
4. Set a goal for your own performance that do not depend on how opponents perform. This is important. The only real measure of how well you are doing is comparing your efforts against your own personal records.Your toughest opponent is yourself. If you finish third in an event, or even fail to place, but you achieved a personal best (PR) for the year or a lifetime best (LB), you shouldn’t be upset because you didn’t win or even place. If you gave your best effort but were beaten by a better runner or jumper or thrower-teammate or opponent-don’t get discouraged; you didn’t lose. As long as you try your hardest, you’ll never lose because you’ll always be beating your toughest opponent: yourself.
5. Write them down! Don’t just think of it-ink it! It’s a proven fact that the most successful people are those who write their goals down on paper.
Lettering
All athletes must first meet the following basic requirements before they can earn a varsity track letter.
1. Student athletes must meet all academic eligibility and good citizenship requirements as provided by CCSD and Bonanza H. S. regulations.
2. The athlete must complete the season. For example, if an athlete is eligible to go to regionals, he or she must compete at regionals (if physically able to compete).
3. The athlete must attend all practices and meets unless excused by his or her primary coach.
4. All school equipment and uniforms checked out or loaned to the student athlete must be returned in good condition or replaced or paid for if lost or damaged.
Once these requirements have been fulfilled, the student athlete can earn a letter in any of the following ways:
1. Score at least 15 individual-event points during the season.
2. Score at least 30 total points throughout the season, including relays. (Relay points are counted in full for each member of the scoring team. For example, if the team scores 5 points for winning the relay, each member of the team scores 5 points towards his/her letter.)
3. Score at least 10 points--either in an individual or as a member of a relay team-in Championship Meet (includes Freshman-Sophomore Championships, Regionals, and State).
4. Third-or-fourth year participant.
College Information
If you have the ability to compete at the collegiate level in Track and Field, we encourage you to do some things that will assist you and your parents to prepare for that possibility. Also, remember that there are various levels of collegiate competition such as Junior College (JC), NAIA (Small college), NCAA (Division I, II, & III) and each one may have different standards of what needs to be completed to have that school offer you a scholarship. The following things should be completed or considered:
1. Maintain the highest GPA possible.
2. Focus on your core courses (Math, Science, English) and take a foreign language.
3. Take the SAT or ACT as many times as possible to get the highest score possible. Some colleges only accept one test, know what the college accepts. (The counselors office will have all test information)
4. During your Junior year of high school complete the NCAA clearing house and send it in. These are available through the counselors office.
5. If you are interested in a particular school, contact the coach, admissions office, or use the internet to find out questions about the school or track program.
6. Ask your coaches to contact a school on your behalf.
7. Be realistic and talk with your coaches on what collegiate level you may be able to compete at.
