4 Things to Assist You in Your Training and Competition

1. Positive Attitude

2. Desire

3. Dedication

4. Have Fun!

Practice Expectations

1. Practice is everyday from 3:10-5:00pm. We will always start practice together with a warm-up and then break up into specific warm-up groups. The workout for each day will be posted in the locker rooms and at the practice site. Each practice will be directed to the training module. During practice, our workouts will stress quality and we will challenge you. That is the only way to get better. If you do not train, your chances for success are reduced. At the end of practice you will be expected to cool down - the cool downs will be posted. It is very important for you to warm up and cool down properly - this is part of the practice and your workout. Competition warm-ups and cool downs are essential to competing at your highest level.

2. Be positive during practice - practice like a champion. We must practice as we expect to perform on meet days. Support each other and remember what you are working for. Give your best effort everyday.

3. Practice attire will consist of shirts that cover the shoulder and clothes are free of inappropriate words or pictures. Sides of shirts must not be cut open.

4. Missing practice - please tell a coach face to face if you will be missing practice, unless you are absent from school. Family, school and sickness are excused, going to work is not. If you are missing practice, you are missing training, which will impact your success in your events and participation.

5. Have proper clothing everyday (while warming up it is advised to have legs and arms covered - even during warm days and especially during cool days).

6. Have swimsuits in locker - we will have workouts in the pool throughout the season - we will notify you on those dates.

7. We will lift weights during practice. The goal will be to improve strength and power to be a better all around athlete and our training will be functional to the sport of Track & Field.

Meet Expectations

1. Wear Foley attire

2. Warm up prior to your event (30-40 minutes. Begin general warm up when we arrive at the meet - see insert regarding warm up and cool down). Cool down after completing your event and as a team at the completion of the meet.

3. Give your best effort, this is your time, be confident, this is why you train, and have fun!

4. Be supportive to your teammates. Rally around and support your fellow athletes to reach their goals. We always need to remember we are a team. Help your teammates by holding blocks, sweats, measuring and cheering.

5. Act in a mature and positive manner. You represent Foley High School. If you are disqualified for verbal (talking back or swearing) or physical (hitting, pushing, etc.) aggression, you will miss the next meet.

6. Absolutely no jewelry when you are competing - no iPods in the competition area - you will be disqualified.

7. Remember the order of events, rules (when to check in and out of events), and know strategies and techniques of your event.

8. After the completion of your event and the meet, thank the workers and the coaches of the host school.

Pre-meet Checklist

1. Running, competition shoes (spikes, flats, throwing shoes) and extra socks

2. Make sure that your spikes have the correct size spike for meet - Please take care of prior to meet.

3. Uniform, sweats, extras and warm ups

4. Food and water or sport drink - remember you want to compete on a light stomach, do not eat before competition

5. Event specific items - things that you need for your event to perform at your best

6. Be ready for all weather conditions within limits - always have enough clothing to keep body warm and ready to perform

7. Foley colored clothing

General Reminder

1. Proper nutrition - you need to get proper sleep, you need to eat right, and you need to get plenty of fluids.

2. Training rules must be followed. An athlete who trains will physically be stronger and also will have a mental edge over someone who does not train. Not only is using alcohol and tobacco against MN State High School League rules, but these substances are going to affect your performances.

3. There will be days you miss class due to meets. You will need to make sure you talk to your teacher in advance. Be a well balanced person, good student, good athlete, and most importantly a good person. Failing grades will cause you to be ineligible.

4. Make sure you get a pair of training shoes, do not cheat your feet, if you have questions about shoes ask a coach.

Varsity Letter Requirements

1. Be a member of the track & field team through sub-sections

2. Regular attendance at practice and meets

3. Show respect for other athletes and coaches

4. Meet one of the following requirements:

   1. Any participant who competes for the entire track season and earns 16 points in meet competition will be eligible for a letter

   2. Any participant who participates in the section meet will be eligible for a letter

   3. Any senior who has contributed significantly to the team shall earn a letter

   4. Meet or exceed the standards below:

Boys
100m 11.9 3200m 10:59 Pole Vault 11' 0
200m 24.75 110m hurdles 17.5 High Jump 5' 8"
400m 54.9 300m hurdles 45.5 Long Jump 18' 0
800m 2:10 Shot put 40' 0 Triple Jump 37' 0
1600m 4:59 Discus 110' 0

Girls
100m 14.0 3200m 10:59 Pole Vault 8' 0
200m 29.0 110m hurdles 18.0 High Jump 4' 8
400m 1:06 300m hurdles 52.5 Long Jump 14"
800m 2:35 Shot Put 30' 0 Triple Jump 30' 0
1600 m 5:59 Discus 80' 0

Season Awards
MVP Running Events
MVP Field Events
Workhorse
Most Improved Running Events
Most Improved Field Events

Thank you for being part of Foley Track & Field!
Championships are won with people who practice and compete like a champion.