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Nicole Orlando and Greg Jensen   

Welcome to another year of Mosinee High School Track & Field. This season should be an exciting one as we strive for excellence on the track, in the field and in the classroom.  Although many of you have been a part of MosineeTrack & Field before, we would like to take this opportunity to explain some important information that will help make this season a success.

  • We have prepared this packet for you that contains important information relevant to policies both district and state.  Please take some time to look over the information to avoid any potential conflicts.
  • Please let coaches know in advance, when possible, of any attendance conflicts.  We will do our best to work around those few UNAVOIDABLE occasions when the athlete has to miss a practice or meet, but we need to know ahead of time.  All athletes, both varsity and JV, are expected to attend every practice and meet unless pre-excused by coaches.  All absences not approved by the attendance office prior to the date of absence will result in the athlete not attending and participating in the next meet.  Multiple absences will result in the athlete not being part of the track team.
  • The high school has specific attendance rules for athletes.  An athlete must be in school the entire day in order to practice or compete.  Students may not stay home sick or be excused, except for medical appointments or school activities, and then practice or compete the same day.  A When athletes are marked unexcused from an individual class, a form indicating this is delivered to the student the following day. 
  • The WIAA requires that an athlete must have a passing grade in at least four academic classes, and not have more than one failing grade.  We will make it very clear that academics come first, and will make allowances for students who many need to miss part of a practice to complete an assignment or make up a test.  Of course, we expect these to be rare occurrences.
  • Athletes are expected to be on time and ride the bus to and from all contests.  If you must transport your child to the contest, please pick up the required form from the athletic office and have it approved in advance.  If you, as legal guardian, choose to take your son or daughter home after the meet, please personally see Coach Orlando or Coach Jensen and sign a required release form.  School rules allow you to only transport your own child, not their teammates or friends.
  • Athletes are responsible for all issued uniforms and will be charged for any damages or unreturned items.  Please encourage your child to lock up their valuables at all times at school.  Also, use good care in cleaning the uniforms.  Avoid all contact with bleach.  Air-drying or low heat in a dryer is the best to avoid fading the colors and cracking the lettering.
  • Injuries are a possibility in any sport.  Please encourage your child to inform a coach immediately of any problems or concerns.  Athletic trainers are available to be seen during the school day during enrichment for injury prevention and treatment.  If your child has a specific medical condition we should know about (asthma, diabetes), please give us all pertinent information.
  • Athletes are expected to abide by all school rules and the MHS athletic code of conduct.  Please go to the track webpage to read/print a copy, or contact the Athletic Office and they will send you one.
  • Practices will start every day at 3:30pm and will generally meet in the main gym unless otherwise noted.  Students should check the schedule posted weekly.


Thank you for all the encouragement and support you provide for your son or daughter and our program.  If you have any questions, please contact Coach Orlando or Coach Jensen.


Before the first day:
All Forms and Fees taken care of in the main office.  
Athletes will not be allowed to participate in practice without ALL forms turned in.

Every day
Proper attire, water bottle or sports drink 

Mandatory: running or cross training sneakers (not: basketball shoes, Converse, Keds, Sketchers, etc) 

Mandatory: sweatpants or track pants AND a sweatshirt, fleece, or warm windbreaker (dress warmer than you think you'd need to) 

Mandatory: long hair must be pulled back (pony tail or braid) throughout every practice and meet 

Mandatory: proper undergarments (undergarments should not be visible) 

Optional but suggested: hat and gloves, small towel, lip balm, sunscreen, energizing snack 


All athletes become the best person, student, and athlete they can be.
All athletes see individual improvements in times / marks by end of season.
Advance athletes to the State meet.
Each athlete is responsible, with coaches' guidance, for identifying personal goals.
Have fun.


All athletes are expected to stay at home meets until meet conclusion.
All athletes are expected to stay for the duration of conference meets. 
Athletes may travel home with parents after the meet if they sign out.


  1. One Practice - Warning
  2. Two Practices - Sit the Next Meet
  3. Three Practices - meeting with coaches about your commitment to the team and whether you should continue being a member of the team.

To letter as a varsity athlete in track and field you must complete the season in good standing (allowance made for injury or other exceptional circumstances) and meet one of the requirements below:
  • Score a minimum of 10 varsity letter points for the team throughout the season.
  • Recommendation by at least 2 coaches.
  • Meet or exceed one of the event standards listed in the table below.
 Event   Girls Standard Boys Standard 
100  :13.6:12.0 
 200 :28.9:24.9 
 400 1:08.9:55.9 
 800 2:39.92:07.9 
 1600 6:04.94:59.9 
 3200 13:29.910:54.9 
 100/110 HH :19.5:17.9 
 300 LH/IH :57.5
 LJ 14'6''18'1'' 
 TJ 28'6''37'1'' 
 HJ 4'4''5'8'' 
 PV 7'0''10'6'' 
 SHOT 26'6''40'0'' 
 DISCUS 85'6''115'0'' 


 10013.07 11.68 
 100 HH17.39 16.42 
 20027.51 23.64 
 300 IH49.44 43.29 
 4001:02.53 52.18 
 8002:28.82 1:59.77
 16005:28.82 4:28.44 
 4x100 Relay52.57 45.31 
 4x200 Relay1:52.06 1:34.78 
 4x400 Relay 4:15.193:34.2 
 4x800 Relay10:20.97 8:33.37 
Long Jump  15'10.75''20'9.5'' 
 Triple Jump 32'05''42'0'' 
 High Jump 4'10''6'0'' 
 Pole Vault 8'6''11'6'' 
 Shot Put 33'5''48'
 Discus 103'10''130'7'' 


Anchor - The athlete who runs the last leg of a relay race.

Approach - In a jumping event, the run up phase during which the athlete builds speed or otherwise prepares for the jump.

Baton - The hollow tube which must be passed between runners to complete a relay race.

Bell Lap - The final lap of a multiple lap race, at the beginning of which a bell is rung. This signifies that the leader of the race has begun the final lap.

Blind Pass - A non-visual type of baton exchange employed in a sprint relay

Blocks - An aid used at the start of events up to the 400 meter distance, including the hurdles.

Break-Line - A specific mark on the track used only in certain races that are longer than one lap (such as the 800 meter or 4x400 meter relay). The break-line indicates the point at which runners may leave their assigned lane and move toward the inside lane of the track.

Check mark - A mark on the runway used to aid the athlete in staying consistent during the approach of a jumping event or the javelin throw. It might indicate where to start, where to change the phase of the approach, where to take off, or where to throw.

Crossbar - The bar that a high jumper or pole vaulter must clear.

Discus - A throwing event in which the athlete throws a cylindrical object as far as possible.

Dual-alley start - A type of start commonly used in large distance races where there are two waterfall starts: One standard, and a second farther down the track that is spread over the outside half of the lanes. Runners in the outside alley may break only to the middle of the track, designated by cones, until completing the first turn, at which time the runners on the outside may break toward the inside lanes where the runners who started from the full waterfall have already moved.

Exchange zone - The 20 meter section of a track inside which the baton must be passed from one runner to another during a relay race.

False Start - Moving or leaving the starting blocks or line before the gun goes off.

Flight phase - For a jumper, the period following takeoff during which the athlete enters a period of non-support.

Flop style - Also known as the Fosbury Flop, this is a style of high jumping in which the jumper's back passes over the bar. The style was popularized by American Dick Fosbury, a gold medalist in 1968.

Glide technique - In the shot put, this is the technique employed by many throwers in which the athlete glides from the back of the ring to the front in a straight line without rotating. The glide technique is older than the spin technique, but both are still commonly used.

Grip height - In the pole vault, the measurement from the top of the pole to the athlete’s top hand.

Heat - A preliminary or qualifying race within a competition that involves multiple (two or more) rounds of races run for the purpose of qualifying for the final of the race.

Hurdles - The horizontal barriers, called hurdles, which must be cleared during the various so-called hurdle races. These races are most commonly 100 meter, 110 meter, and 400 meter distances. Hurdles are differentiated from the barriers in the steeplechase because they can be adjusted for height and will rock/fall when struck. Each hurdle event uses ten barriers regardless of the race distance. The height, however, changes for each distance.

Overstriding - A biomechanical running inefficiency in which a runner lengthens the stride by extending the foot farther forward rather than increasing the power of the push off. Over-striding can result in extended ground contact times, an unnecessary breaking action, and additional impact forces on the body.

Overuse injuries - A type of injury incurred by training at levels of intensity and/or volume which do not allow recovery to match the breakdown incumbent in training.

Rail - Typically an aluminum bar running along the inside of the first lane. The rail makes it easier to spot distance runners stepping off the track. Rails are commonly used on outdoor tracks.

Relay - An event in which four team members each run one of four legs of a race. The runners pass a baton in designated exchange zones. The distance of each leg of the relay may be the same, as in the 4x100 meter and 4x400 meter relays. It may, however, vary from leg-to-leg, as in the distance medley relay and sprint medley relay.

Relay Leg - The segment of a relay race completed by a single runner.

Runway - A designated area or lane where jumpers perform their approach before a jump.

Scratch Line - The line at the center point of a relay race's exchange zone.

Set Position - The still position runners must assume immediately before the starting device goes off.

Shot - The implement used in the shot put, a round steel ball.

Spikes - Shoes fitted with semi-sharp “spikes” implanted or screwed into the sole of a shoe. Spikes are used to increase traction.

Spin technique - A technique used in the shot put in which the thrower spins rather than gliding from the back of the ring to the front. The spin technique allows the thrower to apply force to the shot for longer than the glide technique, though both can be, and are used, successfully.

Split - The time of a particular segment of a race or running workout.

Staggered Start - Used in races from 200 meters to 800 meters that start on a curve. The starting lines are staggered lane by lane to make up for the different distance of the curve in each lane, so that each athlete starts the same distance from the finish line.

Standards - In the pole vault, the bars used to hold and measure the height of the pole. Standards are adjustable both up and down and back and forth.

Takeoff - The moment at which an athlete's support foot breaks contact with the surface of the throwing circle, runway, or track and the athlete enters a period of flight.

Takeoff board - Also called the takeoff strip, the spot from which the long jumper or triple jumper takes off. After this, there is a foul line. Jumps are measured from the front of the board.

Throwing circle - The circle or ring in which a thrower throws the discus, shot put, or hammer.

Throwing Sector - The specified arc in which a thrown implement must land.

Trial - An attempt in a field event.

Waterfall start - A common start for the distance races in which athletes line up along a curved line and may break in toward lane one immediately. 

Let’s have a great season!