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Track And Field Parent Packet10

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The document provides information for the 2010 Muskego High School Girls Track and Field team. It outlines attendance policies, requirements for excused and unexcused absences, and consequences for missing practices and meets. It also details policies for meets, uniforms, grades, earning a varsity letter, resolving problems, important dates for the season, qualifications to become a state champion, recommended shoes, and how to identify one's foot type. The extensive policies and guidelines are intended to ensure team commitment while promoting safety, academic success, and strong performance.

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2010 Muskego Womens Track and Field Team Head Coach: Rich Raney Phone # 262-679-2300 ext: 4148 E-Mail: rraney@mnsd.k12.wi.us (preferred)
Muskego High School Girls Track and Field ATTENDANCE POLICY By joining the Muskego High School Girls Track and Field Team, you are making a commitment. You are expected to attend all practices and meets. Every effort should be made to take care of schoolwork and personal business outside of the times allotted for practices and meets. (Ex: before school, during a study hall) If you are having trouble in a particular class or have a special circumstance concerning schoolwork, please see one of the coaches immediately. EXCUSED ABSENCESa note MUST be submitted to a coach from the appropriate source. Staying after school with a teacher (after all attempts at meeting outside of practice time have been exhausted) oA pass must be given. Illness- with a not from a parent/guardian Pre-planned family vacation. A note from parent/guardian is required! UNEXCUSED ABSENCESmore than 3 will result in expulsion from the team Any of the above situations without a signed, legitimate note from a parent, guardian, or teacher. All other absences (EX. Appointments, skipping, ECT.) Unexcused absences will have handled as followed: 1)Missing the next meet. 2)Missing one meet and a meeting with Event Coach and Head Coach. 3)Expulsion from Team. Report to practice even when injured. The trainer and physician (if applicable) will determine to what extent participation is possible. Even injured players can usually watch practice and get mental repetitions, thereby increasing value to the team in spirit and upon return to play. Any Track & Field athlete, who is not present at school for more than half of her scheduled classes, is ineligible to participate in meets. Any absences the day before a meet, regardless or excused or unexcused will result in removal from that meet. MEETS Entries for meets will be posted on the bulletin board in the locker area. Competing athletes will be given a meet handout with all entries listed. All athletes must ride to and from all meets. If such a situation would arise where an athlete must (for a family emergency for example) leave a meet early, the athlete may only leave with her parent or guardian. The parent or guardian of the athlete must sign their athlete out with Coach Raney at the meet. When at a meet, all athletes who are not competing must either be warming up for their race, helping the coaches with splits, doing homework or cheering on their teammates. Sleeping or any other activities are not acceptable. When at a meet, athletes must wear either the issued Muskego Track and Field or Track and Field uniform/warm-up/apparel or other Muskego apparel. Home Meets (May 7th and May 14)
If you are not participating in a scheduled home track meet, you will be expected to work the track meet. This is NOT optional. SCHOOL AND GRADES School comes first. Take pride in being a STUDENT-ATHLETE. If a problem regarding school or your grades arises, see a coach immediately. In order to maintain the philosophy that school should be made a priority and the importance of finding a balance between school and sport, there will be a time bonus for grades at the end of the 1st semester. UNIFORM POLICY Each athlete will be issued a team jersey. Varsity team member will be issued full uniforms; junior varsity team members will be issued uniforms by seniority. Failure to return the entire uniform will result in a fine equal to the replacement cost of the apparel. SCHOOL/LOCKER ROOM POLICIES All school rules apply during track practices and meets. Use of cell phones is prohibited. This includes cell phones with picture taking capabilities. If you must make a phone call, see one of the coaches. The locker rooms will not be regularly monitored. LOCK YOUR LOCKER AT ALL TIMES. Absolutely no hazing, harassment of any kind will be tolerated on this team. Any athlete caught hazing or harassing another teammate or student of Muskego High School will be subject to disciplinary action by the coaching staff in accordance to the Muskego High Code of Conduct. SAFETY Track and Field is a sport that requires extreme caution and maturity. All athletes should be aware of the potentially dangerous areas at practice and meets. Examples of potential dangers include, not but limited to 揃General pool/swimming safety (when applicable) 揃Weight room area 揃Busy intersections ALL athletes should be aware of the dangers of running on the roads and through busy parking lots. Running single file on the side of oncoming traffic is the RULE that will be enforced at all times when running on any road. Athletes should also only cross the street at a crosswalk. Athletes should help each other stay alert and aware of their surrounding at all times. Athletes are strongly encouraged to never run alone. Additionally, the athlete and parent/guardian will be asked to sign the Muskego Rules of the Road form confirming they are aware of the dangers Earning a Major Letter "M" An athlete must earn 60 points to be considered for the award. How points are earned: 1 point per perfect week of practice - Perfect attendance throughout week - Positive attitude toward self, teammates, coaches - Complete effort put forth in practices 1 point per each varsity meet in which you are entered The place points you earn in the varsity meets
If 60 points are earned, the coaches will then vote on if the letter is to be awarded - Majority wins. In some cases, athletes may also earn a letter based on a vote of the coaching staff. PROBLEM SOLVING PROCEDURE It has been stated that co-curricular participation is a microcosm of society. These activities enhance the overall educational experience of the student. The development of lifetime skills like honesty, integrity, respect, dedication, commitment, and loyalty are all-important qualities for students to learn. One of the most important lifetime skills that can be developed through participation is problem solving. If we indeed believe that co- curricular programs mimic life, then the potential exists for conflict in interpersonal relationships. Conflict is an inevitable part of the human condition. Students should learn to embrace it as an educational opportunity. Although these skills are best developed in the home Muskego High School feels an obligation to reinforce their development and endorses the following guidelines for the benefit of healthy dialogue and resolution. WHEN A PROBLEM EXISTS, FOLLOW THESE STEPS SEQUENTIALLY 1.The participant should reflect on the program philosophy and goals as stated by the coach. Then take a personal inventory and an insightful look at your goals, desires, and motivation. How do they match up with the program? 2.The participant should speak to their parent/guardian. The parent should avoid being the middles man and running interference. Discussion should focus on resolving the questions listed in #1 above. No resolution? 3.The participant should talk with the advisor/coach. Follow the how to steps outlined below. The patents should avoid denying the participant this educational opportunity by meeting with the advisor/coach on behalf of the participant. Following this session, the parent and participant should talk. No resolution? 4.The parent should call the advisor/coach to arrange a meeting with the participant included. Please avoid approaching a coach after a game (see #2 below). Following this session, the parent and participant should talk. No resolution? 5.The parent should call the activities coordinator to arrange a meeting with advisor/coach and participant included. No resolution? 6.The parent should call the principal to arrange a meeting with the activities coordinator, coach, and participant included. HOW TO APPROACH YOUR ADVISOR OR COACH WITH A PROBLEM 1.The participant should reflect on the program philosophy and goals as stated by the coach. Then take a personal inventory and an insightful look at your goals, desires, and motivation. How do they match up with the program? 2.The most opportune time to arrange a meeting is before or after practice. All successful problem solvers realize that effective communication only results when emotions are held in check. Therefore out of respect of all parties, attempting to resolve conflict on game day is not effective and should be avoided. 3.After a meeting is arranged, put your thoughts on paper. Rehearse. Take notes with you to them meeting. Use positive communication skills i.e. proper eye contact, respect, and emotional control. The advisor/coach will see to understand your position. Understanding does not necessarily imply agreement. 4.After you make your case, become an active listener. Seek to understand the advisor/coach position before defending your own. Take Note. Avoid interrupting. Remember that listening does not necessarily imply agreement for either party. Successful problem solvers understand the concept of agreeing to disagree and are respectful of others opinions.1 1 Pages 14-15 Muskego Student Hand book
Important Dates Monday March 8th This is the first day of practice. We will meet at 2:50 at the North Gym. Before you arrive for practice you MUST have taken care of the following before you can run with the team: 1. Code Card (grey card)- behavioral expectations for all activities (turn this in to the activates office. 2. Physical card OR Alternate year card (yellow)- everyone who participates in a WIAA (Wisconsin Interscholastic Athletic Association) sport must have a physical information card on file at the school. A licensed physician must sign the form. The Blue Pupils Health Examination Form CANNOT be substituted for the physical card. The physical card is good for TWO years. The yellow alternate year card is to be completed in the years following a physical. Therefore, you are only required to have one of these two on file every year. (Please turn in to the activities office.) 3. Emergency Card- Emergency contact information that is kept with the coach at all times (turn this into your coach). 4. User Fee- $75.00 for Track and Field (pay this at the activities office. Checks can be made out of Muskego High School). 5. Be dressed and ready to run in the proper clothes (shorts and a t-shirt), and with the proper shoes. NO ONE will be allowed to run in non-running shoes. And have a running watch Tuesday March 16th The parent meeting to be held in Room 271 at the high school. Saturday March 20stth First official meet for the season held at University of Wisconsin Whitewater Friday April 30 th and Saturday May 1 st SPECIAL OLYMPICS WISCONSIN Area Athletics Competition May 1, 2010 Nicolet High School, 6701 N Jean Nicolet Rd, Glendale. As part of our fundraiser, we commit to a community service project. We will this volunteer our time at this two day event as our community service project. Each athlete will be required to attend ONE of these two days. Friday May 7 and Friday May 14th Our home meets The Warrior Invite and the Doc Lund Invitational. These are our only home meet of the season and we will need as much parent and volunteer help as we can get to make this years meet a success
What It Takes Girls 2010Champions and State Qualifiers SEC Regional Sectional State Champion Champion Champion Champion Event 100m 13.45 13.26 12.84 12.05 200m 26.24 26.36 26.04 24.34 400m 1:00.96 1:00.54 1:00.34 57.22 800m 2:24.23 2:29.62 2:25.04 2:14.28 1600m 5:18.81 5:27.04 5:16.54 5:06.24 3200m 11:46.19 11:59.84 11:46.34 10:55.86 100h 16.55 16.10 16.24 14.82 300h 47.49 47.83 46.74 45.30 Long 16-4.00 16-09.25 17-08.25 18-01.50 Jump Triple 36-1.00 35-05.00 37-00.50 38-06.50 Jump High 4-10.00 4-10.00 5-00.00 5-06.00 Jump Shot put 33-10.00 36-03.75 37-04.00 44-08.75 Discus 111-06 111-11.00 111-05.00 132-04 4x100m 51.55 51.31 50.74 48.68 4x200m 1:49.08 1:46.56 1:46.64 1:40.83 4x400m 4:05.58 4:02.20 4:02.28 3:59.84 4x800 9:47.99 10:33.20 9:36.31 9:23.88 Team Franklin-119pts Wisconsin Wisconsin Milw. Bradley Lutheran -150 pts Lutheran-136pts Technical- 55pts
Shoes The most important piece of equipment for any runner is a proper pair of running shoes to train in. Also a pair of racing spikes is a nice to have as well. For new runners who arent too sure about what type of racing spikes to buy, wait to speak with me or an upper-classmen once practice begins. However training shoes need to be acquired as soon as possible Choosing the Correct Shoe for Your Foot Type 1. Motion control shoes: Motion control shoes are the most rigid, control-oriented running shoes. They're designed to slow down or limit extreme inward rolling of the foot and ankle, which can cause injury (this excessive rolling is called overpronation). Motion control shoes are generally heavy but very durable. You should buy these if youre an overpronator who needs control features and places a premium on durability; or you wear orthotics, if youre a heavy runner who needs extra durability and control. Runners with flat feet often do best in motion control shoes. 2. Stability Shoes: Stability shoes offer a good blend of cushioning, medial support (to limit excessive inward rolling of the foot, which can cause injury) and durability. They are usually built on a semi-curved last. If youre a mid-weight runner who doesnt have any severe motion control problems and wants a shoe with some medial support and good durability. Runners with normal arches are often fine in stability shoes 3. Cushioning Shoes: Cushioned shoes generally have the softest mid-soles and the least added stability. Theyre usually built on a semi-curved or curved last to encourage foot motion, which is helpful for runners who are underpronators (if you wear down the outside of the sole of you shoe).You should buy these if youre an efficient runner whose feet don't roll inwards excessively overpronate when you run. Runners with high arches often do best in cushioned shoes
Know Your Foot Type To figure out your foot type, you can take the Wet Test. To take the Wet Test, simply dunk your foot in water and then stand on any surface that will leave an imprint of your foot. When you look at the imprint, you should be able to classify your foot type in to one of three common foot types. The Normal Foot Normal feet have a normal-sized arch and will leave a wet footprint that has a flare, but shows the forefoot and heel connected by a broad band. A normal foot lands on the outside of the heel and rolls inwards slightly to absorb shock. It's the foot of a runner who is biomechanically efficient and therefore doesn't need a motion control shoe. Best shoes: Stability shoes with moderate control features. The Flat Foot This has a low arch and leaves a print which looks like the whole sole of the foot. It usually indicates an over-pronated foot - one that strikes on the outside of the heel and rolls inwards (pronates) excessively. Over time, this can cause many different types of overuse injuries. Best shoes: Motion control shoes, or high stability shoes with firm mid-soles and control features that reduce the degree of pronation. Stay away from highly cushioned, highly curved shoes, which lack stability features. The High-Arched Foot This leaves a print showing a very narrow band or no band at all between the forefoot and the heel. A curved, highly arched foot is generally supinated or under-pronated. Because it doesn't pronate enough, it's not usually an effective shock absorber. Best shoes: Cushioned (or 'neutral') shoes with plenty of flexibility to encourage foot motion. Stay away from motion control or stability shoes, which reduce foot mobility. You can also go to specialty running shoes and they can help you. I highly recommend going to Performance Running Outfitters in Brookfield. 2205 North Calhoun Road Brookfield, WI 53005
www.mhsgirlscc.com This is the web address for the Muskego High School Girls Track and Field team website. I am working to make this a great running resource for the athletes and families of Muskego High School while providing a great line of communication between the parents, the coaching staff, and myself. What will you find? On the site you will find: Schedule- also if you click on a meet on the schedule, it will give you a new window with directions from MHS to the meet courtesy of mapquest.com As the meet information becomes available to me, I will post it on the site so that you are able to access it as well. (coming soon) Roster. Workouts Materials- Want to know what we are doing each day? Here you can find weekly workouts, pace charts, off season packet, AB, stretching and warm-up routines Warrior Invite and Doc Lund Invite information- as we get closer to out biggest moneymakers of the year, the Warrior Invite and Doc Lund Invite, you can access all relevant information for volunteering or coming to watch the meet. Photos, Movies- From team race pictures, to short clips of video that are amazing, inspiring or just neat you can find it here. School Records (coming soon) Apparel order information- You will be able to access, the information for the apparel, what we are offering this year, and what it looks like for your viewing pleasure. Also you will be able to print-off the apparel forms if necessary. (coming soon) Post-meet information- after every meet, there is a write up of our performance including the spilt time for each athlete who competed. While they will be posted for the athletes to see, they will also be posted and able to be downloaded as well. 2008 post meet sheets are now posted. How Can I Access the Site? Just go to www.mhsgirlscc.com. You will be asked for a username and password to enter the site. It is: Username: mhsgcc password: mhsgcc
As always, I would love to hear some of your thoughts, suggestions, concerns about the website or anything that has to do with the MHS Girls Track and Field Program. Please feel free to e-mail me at anytime at rraney@mnsd.k12.wi.us. In Running, Coach Raney

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Track And Field Parent Packet10

  • 1. 2010 Muskego Womens Track and Field Team Head Coach: Rich Raney Phone # 262-679-2300 ext: 4148 E-Mail: rraney@mnsd.k12.wi.us (preferred)
  • 2. Muskego High School Girls Track and Field ATTENDANCE POLICY By joining the Muskego High School Girls Track and Field Team, you are making a commitment. You are expected to attend all practices and meets. Every effort should be made to take care of schoolwork and personal business outside of the times allotted for practices and meets. (Ex: before school, during a study hall) If you are having trouble in a particular class or have a special circumstance concerning schoolwork, please see one of the coaches immediately. EXCUSED ABSENCESa note MUST be submitted to a coach from the appropriate source. Staying after school with a teacher (after all attempts at meeting outside of practice time have been exhausted) oA pass must be given. Illness- with a not from a parent/guardian Pre-planned family vacation. A note from parent/guardian is required! UNEXCUSED ABSENCESmore than 3 will result in expulsion from the team Any of the above situations without a signed, legitimate note from a parent, guardian, or teacher. All other absences (EX. Appointments, skipping, ECT.) Unexcused absences will have handled as followed: 1)Missing the next meet. 2)Missing one meet and a meeting with Event Coach and Head Coach. 3)Expulsion from Team. Report to practice even when injured. The trainer and physician (if applicable) will determine to what extent participation is possible. Even injured players can usually watch practice and get mental repetitions, thereby increasing value to the team in spirit and upon return to play. Any Track & Field athlete, who is not present at school for more than half of her scheduled classes, is ineligible to participate in meets. Any absences the day before a meet, regardless or excused or unexcused will result in removal from that meet. MEETS Entries for meets will be posted on the bulletin board in the locker area. Competing athletes will be given a meet handout with all entries listed. All athletes must ride to and from all meets. If such a situation would arise where an athlete must (for a family emergency for example) leave a meet early, the athlete may only leave with her parent or guardian. The parent or guardian of the athlete must sign their athlete out with Coach Raney at the meet. When at a meet, all athletes who are not competing must either be warming up for their race, helping the coaches with splits, doing homework or cheering on their teammates. Sleeping or any other activities are not acceptable. When at a meet, athletes must wear either the issued Muskego Track and Field or Track and Field uniform/warm-up/apparel or other Muskego apparel. Home Meets (May 7th and May 14)
  • 3. If you are not participating in a scheduled home track meet, you will be expected to work the track meet. This is NOT optional. SCHOOL AND GRADES School comes first. Take pride in being a STUDENT-ATHLETE. If a problem regarding school or your grades arises, see a coach immediately. In order to maintain the philosophy that school should be made a priority and the importance of finding a balance between school and sport, there will be a time bonus for grades at the end of the 1st semester. UNIFORM POLICY Each athlete will be issued a team jersey. Varsity team member will be issued full uniforms; junior varsity team members will be issued uniforms by seniority. Failure to return the entire uniform will result in a fine equal to the replacement cost of the apparel. SCHOOL/LOCKER ROOM POLICIES All school rules apply during track practices and meets. Use of cell phones is prohibited. This includes cell phones with picture taking capabilities. If you must make a phone call, see one of the coaches. The locker rooms will not be regularly monitored. LOCK YOUR LOCKER AT ALL TIMES. Absolutely no hazing, harassment of any kind will be tolerated on this team. Any athlete caught hazing or harassing another teammate or student of Muskego High School will be subject to disciplinary action by the coaching staff in accordance to the Muskego High Code of Conduct. SAFETY Track and Field is a sport that requires extreme caution and maturity. All athletes should be aware of the potentially dangerous areas at practice and meets. Examples of potential dangers include, not but limited to 揃General pool/swimming safety (when applicable) 揃Weight room area 揃Busy intersections ALL athletes should be aware of the dangers of running on the roads and through busy parking lots. Running single file on the side of oncoming traffic is the RULE that will be enforced at all times when running on any road. Athletes should also only cross the street at a crosswalk. Athletes should help each other stay alert and aware of their surrounding at all times. Athletes are strongly encouraged to never run alone. Additionally, the athlete and parent/guardian will be asked to sign the Muskego Rules of the Road form confirming they are aware of the dangers Earning a Major Letter "M" An athlete must earn 60 points to be considered for the award. How points are earned: 1 point per perfect week of practice - Perfect attendance throughout week - Positive attitude toward self, teammates, coaches - Complete effort put forth in practices 1 point per each varsity meet in which you are entered The place points you earn in the varsity meets
  • 4. If 60 points are earned, the coaches will then vote on if the letter is to be awarded - Majority wins. In some cases, athletes may also earn a letter based on a vote of the coaching staff. PROBLEM SOLVING PROCEDURE It has been stated that co-curricular participation is a microcosm of society. These activities enhance the overall educational experience of the student. The development of lifetime skills like honesty, integrity, respect, dedication, commitment, and loyalty are all-important qualities for students to learn. One of the most important lifetime skills that can be developed through participation is problem solving. If we indeed believe that co- curricular programs mimic life, then the potential exists for conflict in interpersonal relationships. Conflict is an inevitable part of the human condition. Students should learn to embrace it as an educational opportunity. Although these skills are best developed in the home Muskego High School feels an obligation to reinforce their development and endorses the following guidelines for the benefit of healthy dialogue and resolution. WHEN A PROBLEM EXISTS, FOLLOW THESE STEPS SEQUENTIALLY 1.The participant should reflect on the program philosophy and goals as stated by the coach. Then take a personal inventory and an insightful look at your goals, desires, and motivation. How do they match up with the program? 2.The participant should speak to their parent/guardian. The parent should avoid being the middles man and running interference. Discussion should focus on resolving the questions listed in #1 above. No resolution? 3.The participant should talk with the advisor/coach. Follow the how to steps outlined below. The patents should avoid denying the participant this educational opportunity by meeting with the advisor/coach on behalf of the participant. Following this session, the parent and participant should talk. No resolution? 4.The parent should call the advisor/coach to arrange a meeting with the participant included. Please avoid approaching a coach after a game (see #2 below). Following this session, the parent and participant should talk. No resolution? 5.The parent should call the activities coordinator to arrange a meeting with advisor/coach and participant included. No resolution? 6.The parent should call the principal to arrange a meeting with the activities coordinator, coach, and participant included. HOW TO APPROACH YOUR ADVISOR OR COACH WITH A PROBLEM 1.The participant should reflect on the program philosophy and goals as stated by the coach. Then take a personal inventory and an insightful look at your goals, desires, and motivation. How do they match up with the program? 2.The most opportune time to arrange a meeting is before or after practice. All successful problem solvers realize that effective communication only results when emotions are held in check. Therefore out of respect of all parties, attempting to resolve conflict on game day is not effective and should be avoided. 3.After a meeting is arranged, put your thoughts on paper. Rehearse. Take notes with you to them meeting. Use positive communication skills i.e. proper eye contact, respect, and emotional control. The advisor/coach will see to understand your position. Understanding does not necessarily imply agreement. 4.After you make your case, become an active listener. Seek to understand the advisor/coach position before defending your own. Take Note. Avoid interrupting. Remember that listening does not necessarily imply agreement for either party. Successful problem solvers understand the concept of agreeing to disagree and are respectful of others opinions.1 1 Pages 14-15 Muskego Student Hand book
  • 5. Important Dates Monday March 8th This is the first day of practice. We will meet at 2:50 at the North Gym. Before you arrive for practice you MUST have taken care of the following before you can run with the team: 1. Code Card (grey card)- behavioral expectations for all activities (turn this in to the activates office. 2. Physical card OR Alternate year card (yellow)- everyone who participates in a WIAA (Wisconsin Interscholastic Athletic Association) sport must have a physical information card on file at the school. A licensed physician must sign the form. The Blue Pupils Health Examination Form CANNOT be substituted for the physical card. The physical card is good for TWO years. The yellow alternate year card is to be completed in the years following a physical. Therefore, you are only required to have one of these two on file every year. (Please turn in to the activities office.) 3. Emergency Card- Emergency contact information that is kept with the coach at all times (turn this into your coach). 4. User Fee- $75.00 for Track and Field (pay this at the activities office. Checks can be made out of Muskego High School). 5. Be dressed and ready to run in the proper clothes (shorts and a t-shirt), and with the proper shoes. NO ONE will be allowed to run in non-running shoes. And have a running watch Tuesday March 16th The parent meeting to be held in Room 271 at the high school. Saturday March 20stth First official meet for the season held at University of Wisconsin Whitewater Friday April 30 th and Saturday May 1 st SPECIAL OLYMPICS WISCONSIN Area Athletics Competition May 1, 2010 Nicolet High School, 6701 N Jean Nicolet Rd, Glendale. As part of our fundraiser, we commit to a community service project. We will this volunteer our time at this two day event as our community service project. Each athlete will be required to attend ONE of these two days. Friday May 7 and Friday May 14th Our home meets The Warrior Invite and the Doc Lund Invitational. These are our only home meet of the season and we will need as much parent and volunteer help as we can get to make this years meet a success
  • 6. What It Takes Girls 2010Champions and State Qualifiers SEC Regional Sectional State Champion Champion Champion Champion Event 100m 13.45 13.26 12.84 12.05 200m 26.24 26.36 26.04 24.34 400m 1:00.96 1:00.54 1:00.34 57.22 800m 2:24.23 2:29.62 2:25.04 2:14.28 1600m 5:18.81 5:27.04 5:16.54 5:06.24 3200m 11:46.19 11:59.84 11:46.34 10:55.86 100h 16.55 16.10 16.24 14.82 300h 47.49 47.83 46.74 45.30 Long 16-4.00 16-09.25 17-08.25 18-01.50 Jump Triple 36-1.00 35-05.00 37-00.50 38-06.50 Jump High 4-10.00 4-10.00 5-00.00 5-06.00 Jump Shot put 33-10.00 36-03.75 37-04.00 44-08.75 Discus 111-06 111-11.00 111-05.00 132-04 4x100m 51.55 51.31 50.74 48.68 4x200m 1:49.08 1:46.56 1:46.64 1:40.83 4x400m 4:05.58 4:02.20 4:02.28 3:59.84 4x800 9:47.99 10:33.20 9:36.31 9:23.88 Team Franklin-119pts Wisconsin Wisconsin Milw. Bradley Lutheran -150 pts Lutheran-136pts Technical- 55pts
  • 7. Shoes The most important piece of equipment for any runner is a proper pair of running shoes to train in. Also a pair of racing spikes is a nice to have as well. For new runners who arent too sure about what type of racing spikes to buy, wait to speak with me or an upper-classmen once practice begins. However training shoes need to be acquired as soon as possible Choosing the Correct Shoe for Your Foot Type 1. Motion control shoes: Motion control shoes are the most rigid, control-oriented running shoes. They're designed to slow down or limit extreme inward rolling of the foot and ankle, which can cause injury (this excessive rolling is called overpronation). Motion control shoes are generally heavy but very durable. You should buy these if youre an overpronator who needs control features and places a premium on durability; or you wear orthotics, if youre a heavy runner who needs extra durability and control. Runners with flat feet often do best in motion control shoes. 2. Stability Shoes: Stability shoes offer a good blend of cushioning, medial support (to limit excessive inward rolling of the foot, which can cause injury) and durability. They are usually built on a semi-curved last. If youre a mid-weight runner who doesnt have any severe motion control problems and wants a shoe with some medial support and good durability. Runners with normal arches are often fine in stability shoes 3. Cushioning Shoes: Cushioned shoes generally have the softest mid-soles and the least added stability. Theyre usually built on a semi-curved or curved last to encourage foot motion, which is helpful for runners who are underpronators (if you wear down the outside of the sole of you shoe).You should buy these if youre an efficient runner whose feet don't roll inwards excessively overpronate when you run. Runners with high arches often do best in cushioned shoes
  • 8. Know Your Foot Type To figure out your foot type, you can take the Wet Test. To take the Wet Test, simply dunk your foot in water and then stand on any surface that will leave an imprint of your foot. When you look at the imprint, you should be able to classify your foot type in to one of three common foot types. The Normal Foot Normal feet have a normal-sized arch and will leave a wet footprint that has a flare, but shows the forefoot and heel connected by a broad band. A normal foot lands on the outside of the heel and rolls inwards slightly to absorb shock. It's the foot of a runner who is biomechanically efficient and therefore doesn't need a motion control shoe. Best shoes: Stability shoes with moderate control features. The Flat Foot This has a low arch and leaves a print which looks like the whole sole of the foot. It usually indicates an over-pronated foot - one that strikes on the outside of the heel and rolls inwards (pronates) excessively. Over time, this can cause many different types of overuse injuries. Best shoes: Motion control shoes, or high stability shoes with firm mid-soles and control features that reduce the degree of pronation. Stay away from highly cushioned, highly curved shoes, which lack stability features. The High-Arched Foot This leaves a print showing a very narrow band or no band at all between the forefoot and the heel. A curved, highly arched foot is generally supinated or under-pronated. Because it doesn't pronate enough, it's not usually an effective shock absorber. Best shoes: Cushioned (or 'neutral') shoes with plenty of flexibility to encourage foot motion. Stay away from motion control or stability shoes, which reduce foot mobility. You can also go to specialty running shoes and they can help you. I highly recommend going to Performance Running Outfitters in Brookfield. 2205 North Calhoun Road Brookfield, WI 53005
  • 9. www.mhsgirlscc.com This is the web address for the Muskego High School Girls Track and Field team website. I am working to make this a great running resource for the athletes and families of Muskego High School while providing a great line of communication between the parents, the coaching staff, and myself. What will you find? On the site you will find: Schedule- also if you click on a meet on the schedule, it will give you a new window with directions from MHS to the meet courtesy of mapquest.com As the meet information becomes available to me, I will post it on the site so that you are able to access it as well. (coming soon) Roster. Workouts Materials- Want to know what we are doing each day? Here you can find weekly workouts, pace charts, off season packet, AB, stretching and warm-up routines Warrior Invite and Doc Lund Invite information- as we get closer to out biggest moneymakers of the year, the Warrior Invite and Doc Lund Invite, you can access all relevant information for volunteering or coming to watch the meet. Photos, Movies- From team race pictures, to short clips of video that are amazing, inspiring or just neat you can find it here. School Records (coming soon) Apparel order information- You will be able to access, the information for the apparel, what we are offering this year, and what it looks like for your viewing pleasure. Also you will be able to print-off the apparel forms if necessary. (coming soon) Post-meet information- after every meet, there is a write up of our performance including the spilt time for each athlete who competed. While they will be posted for the athletes to see, they will also be posted and able to be downloaded as well. 2008 post meet sheets are now posted. How Can I Access the Site? Just go to www.mhsgirlscc.com. You will be asked for a username and password to enter the site. It is: Username: mhsgcc password: mhsgcc
  • 10. As always, I would love to hear some of your thoughts, suggestions, concerns about the website or anything that has to do with the MHS Girls Track and Field Program. Please feel free to e-mail me at anytime at rraney@mnsd.k12.wi.us. In Running, Coach Raney