Mira Costa High School Track Field Parent Meeting

Mira Costa High School Track & Field Parent Meeting

Coaches & Event Groups Head Coaches Asst. Head Coaches Roberto Calderon Moe Russell Renee Williams-Smith Kelvan Gamble Boys Distance Roberto Calderon Jumps Girls Renee Williams-Smith Distance Annie Seawright-Newton, Asst. Sprints Hurdles Pole Vault Holly Lipscomb (LJ/TJ) Peter Yaskowitz, Asst. (HJ) Murray Mead Moe Russell Natasha Vega, Asst. Kelvan Gamble Throws Andrew Brenner Alec Brackemyre, Asst.

Clearance Packet All Athletes Must: 1) Complete an athletic packet: http: //miracosta. 8 to 18. com 1) Pass a physical exam Fall/Winter Athletes: Update 8 to 18 profile to show TRACK as current sport! 2) Turn in physical form signed by physician to the administration office (good for 1 calendar year) Due: Feb. 1, 2016

CIF High School Track Events Event Laps 100 M Straightaway 200 M ½ Lap 400 M 1 Lap 800 M 2 Laps 1 -Mile 4 Laps 2 -Mile 8 Laps

CIF High School Track Events Event Details 110/100 M Hurdles 10 Hurdles 300 M Hurdles 8 Hurdles 4 x 100 M Relay 1 Lap Total aka 400 M Relay 100 M each 4 x 400 M Relay 4 Laps Total aka 1600 M Relay 1 Lap each (Straightaway) ¾ Lap

CIF High School Field Events: Horizontal Jumps Long Jump Triple Jump Animations copyright Rolf Dober

CIF High School Field Events: Vertical Jumps High Jump Pole Vault Animations copyright Rolf Dober

CIF High School Field Events: Throws Shot Put Glide Spin Discus Animations copyright Rolf Dober

Order of Events League Meets Running Events 4 x 100 M Relay 1600 M 110/100 M Hurdles 400 M 100 M 800 M 300 M Hurdles 200 M 3200 M 4 x 400 M Relay Field Events Long Jump, High Jump, Pole Vault, Discus, & Shot Put To follow previous field events: Triple Jump, High Jump, Pole Vault, Shot Put, & Discus

SCHEDULE

Bay League Meets • Weekday afternoons – 2: 45 -6: 00 PM • Two Bay League schools compete head-to-head to score team points. • Team with the highest score wins. • Overall record determines Bay League Champion Team • Athletes must stay for entire meet (after 4 x 400) Scoring 1 st Place = 5 Points 2 nd Place = 3 Points 3 rd Place = 1 Point vs Bay League Inglewood Mira Costa Morningside Palos Verdes Peninsula Redondo

Invitationals • Meets that require an “invitation” • Level = “Qualifying” • Athletes must qualify based on times/marks – Announced week of meet • Many schools attend, large crowds • Like a tournament • Fri/Sat – All day, may leave when done • Extra Credit Arcadia Invitational Mt. SAC Relays

Invitationals (Qualifiers Only) Trabuco Hills PV Distance Day Redondo Nike Invite PV Invite Cal Relays Invitational Distance Meet of Champions Mustang Relays (All athletes will compete or work) UCLA Legends* Arcadia Invitational* Mt. SAC Relays* Mustang Speed Invite South Bay Championships *elite Varsity only

Which Team? Boys Frosh/Soph Freshmen & Sophomore boys only Girls Frosh/Soph Boys Varsity Girls Varsity Freshmen & Sophomore girls only All Junior & Senior boys + All Junior & Senior girls + A few elite Freshmen & Sophomore boys A few elite Freshmen & Sophomore girls (May change each week)

Who Gets to Compete? HOME League Meets • All athletes participate AWAY League Meets • Most athletes participate – Limited bus/lane space – Travel roster determined by past meet/practice performance – Announced week of meet Invitationals • Few athletes participate – Only athletes who meet minimum standards are “invited” – Announced by host school the week of meet

Bay League Prelims & Finals • Last meet of the season • All Bay League schools attend • Top athletes at Prelims qualify for Finals • Determine individual event champions • Varsity winners qualify for CIF (post-season championships): CIF-SS Div. 1 Prelims CIF-SS Div. 1 Finals CIF-SS Masters CIF State

Team vs Individual • Track is a TEAM SPORT! – Practice and competition are cooperative efforts – Relay Teams – Team Scoring • Track has individual opportunities – Invitationals – Bay League Prelims/Finals – CIF Post-Season Competition

Track Lingo PR Personal Record Your best mark ever in a competition “I got a new PR in Long Jump!” Track! or Runway! Look Out! You’re about to get run over!

Shoes! Running Shoes/Flats – Sprinters: replace every year! – Distance: replace every season! Spikes/Competition Shoes – Will last several seasons Replacement “Spikes” or “Pins” – Replace when dull

What Shoes Should I Get? 3 -Point Test Should not bend in half (only at toe) Should not twist easily (a little is ok) Back of the heel should be supportive (not sock-like) http: //healingfeet. com/foot-care/how-to-choose-running-shoes-the-three-point-test

Where to Buy Spikes: • Village Runner – Spike Night! Feb. 4, 2016 6 -8 pm – Basic Sprint, Mid, Distance, or Throws Only • VS Athletics – ALL specialty spikes • On. Track – Murray! Asics Jump Spikes • Road Runner Sports – Limited selection of specialty spikes • Sports Authority, Dick’s, Big 5, etc. • Basic Sprint, Mid, or Distance Only

Manhattan Beach Location 1840 Sepulveda Blvd. Manhattan Beach, CA 90266 (310) 546 -1888 Hours: 10 -7 Mon-Sat 11 -6 Sun • Running Shoes • Sprint, Mid-Distance, Distance Spikes • Throws Shoes • No Jump Spikes Spike Night: Tomorrow! (2/4/16) 6: 00 -8: 00 pm Next to Rubio’s/Fresh Brothers

VS Athletics Torrance location: 1450 W. 228 th St. #8 Torrance, CA 90501 Retail Store hours: Mon-Friday : 8 am - 7 pm Sat: 10: 00 am - 4: 00 pm (Near Western & Sepulveda) Phone: 310 -534 -0305 *Call ahead to check hours & availability*

Sprint Spikes 100 M-400 M • No heel, lightweight • Solid spike plate for straightaway • Flexible spike plate for 200 -400 (turns)

Middle Distance Spikes (MD) 800 M – Mile • Small cushioned heel, small forefoot spike plate.

Hurdle Spikes • Flexible sprint spike OR a middle distance spike with small cushioned heel.

Distance Spikes (LD) Mile, 2 -Mile + • Full length cushioning • Fewer spikes, smaller spike plate

Long Jump, Triple Jump, & Pole Vault Spikes • Solid, full-length midsole for cushioning and stability when planting. • TJ - bigger heel to handle 3 jumps. OK for both LJ & TJ • PV labeled as LJ or TJ

Long Jump, Triple Jump, & Pole Vault Spikes Adidas Jumpstar Allround

High Jump • Have heel spikes and forefoot spikes. • Keep from slipping on J shaped approach & takeoff

Throw Shoes Shot/Discus • Two types: – Glide • textured bottom for grip. – Spin • smooth bottom for spin.

Multi-Purpose Spikes • Low end, mid-distance spikes • Full-length midsole, generic spike plate. • For beginners • Can be used for almost any event except throws.

Practice Times Weekdays: 2: 15 pm - 4: 30 pm Weight Room: Monday & Tuesday

Track & Field Syllabus

Grading Rubric

What to Bring to Practice T-shirt/Shorts Appropriate Undergarments Running Shoes Spikes Water Jacket/Pants Friction Block/Body Glide (for chafing & blisters) Keep extras in your PE Locker!!!

What to Bring to Meets • • • Uniform Running Shoes/Flats Spikes, extra pins, & key Water Jacket/Pants Healthy Snacks/Lunch Blanket/Towel Sunscreen $$ for souvenirs & food Meets last all day! Temperatures rise & drop unexpectedly! Be prepared! Extras: Band Aids Friction Block Tape Chair Runway Markers Umbrella Safety Pins Trash bag for rain Hat Sunglasses Change of clothes

Hydration/Fuel • Drink water before, during, and after practice & meets • Invest in a LARGE water bottle, refill it! • Eat breakfast, lunch, dinner, & snacks – Eat a snack/dinner as soon as you get home from practice – Avoid spicy food and dairy close to practice time and on meet days • Not eating enough calories or not drinking enough water can cause: – Headache, nausea, vomiting, loss of consciousness, or worse!

Injuries • • If you are injured, tell a coach ASAP!! Visit Tim Cooper – Team Trainer See a doctor if necessary Must have Tim’s and/or doctor’s clearance to return to practice Tim Cooper

Track Boosters President Jeff Fideler VP Lan Shirazi Treasurer VP Lizzy Locicero Finish Line Timers VP Theresa Wood Webmaster VP Anne-Marie Schaffer Communications VP Jeff Nicosia Mustang Relays Karen Hunt Snack Stand Chair Mary. Lou Cahir Uniforms Pat Sullivan Spirit Gear Lizzy Locicero Banner Sponsorships Restaurant Fundraisers Volunteer Coordinator Denny Hooten Steve Delk Janice Polizzotto Banquet Open Mary. Lou Cahir Cathey Graves

Volunteers & Special Events Home Meets Mini Mustang Meet (3/20) Mustang Relays (3/26) Mustang Speed Invite (4/16)

Fair Share Contributions

SPIRIT WEAR

Get Connected! Team Website miracostatrack. org Spirit Wear Online Store Cal. Pro. Sports. com Track Booster Facebook Page “Mira Costa Track & Field Booster Club” MBX Foundation mbxfoundation. org (click “Team Sales”)