Outdoor Track & Field is a varsity and junior varsity sport at James Madison High School. Those students wishing to join the team will do so with the expectation of:

· having a desire to work hard, being at practice everyday;
· attending all meets and other team functions;
· representing Madison positively;
· following team rules and expectations;
· abstaining from drugs and alcohol, and
· contributing to the team in a positive manner.

As a student-athlete, you are making a commitment to the James Madison Warhawk Outdoor Track & Field Team.

YOUR TRAINING:

There is a purpose behind every practice. There will be days when the coaches will tell you to run for time, work on technique, or many other possible facets of track and field. We want you to have fun, but please take every practice seriously and get the most out of each one!

Most practices are from 3 to 5pm Monday through Friday; however, there are some Saturdays that require your attendance. Athletes interesting in throwing will have two evening practices a week (6:30 PM to 8:30PM Tu/Th) If you can not make the evening practice you should make the 3PM to 5PM practice.

RULES:

1. Be at ALL Practices
2. Be on time to ALL Practices
3. Demonstrate a Positive Attitude
4. Listen and follow directions when given
5. Abstain from all drugs, alcohol and tobacco products

TARDIES and ABSENCES:

You need to be dedicated to your team and your sport. If you have a conflict between another sport, club or job- simply make a choice. Once you have committed to Warhawk Outdoor Track & Field, it takes precedence over any other extra-curricular activity. In other words…

You need to be at practice!!!

The best athletes are those that learn good time management so that academics can be as successful as athletics. It is a difficult task to rise each morning, go to school for the day, practice for two hours then do homework or perhaps even go to a job. IT can be done. Use your time wisely!!!

Excused Absences:

The only excused absences from practice are:
· illness (absent from school or checked out early via the clinic)
· doctor's appointment*
· Required class event (ie field trip, band/orchestra rehearsal)
*Please bring a note from the doctor to practice the nest day.

NOTE: Excused absences need to be cleared in advance by a coach, so you can get a workout in on your own that meets the training schedule we have planned.

Unexcused Absences:
Any absence not falling into the above categories is an unexcused. Examples include, but are not limited to just these examples:
· missing practice or a meet for another sport,
· skipping practice because of a self-diagnosed injury,
· deciding not to come to practice/meet.
ONE unexcused absence will result in dismissal from the team.

Practice begins promptly at 3:00. You are expected to be dressed and ready to run at this time! NOT getting ready to run. If you are not running with the team when they begin the warm-up you are considered tardy!!!

Excused Tardy: All students arriving tardy to practice must have a signed, dated, and timed note from a teacher, administrator, or doctor's note.

Unexcused Tardy: Students not arriving with an excused note from a teacher or administrator are unexcused and will be required to make up all of the missed practice even if that involves staying later and running on their own.
1st Unexcused Tardy: Warning
2nd Unexcused Tardy: Dismissal from the team

***Note: The athletic training room is open at 2:10! If you need medical assistance go right after school!

--Not right before practice. We have consulted with the trainers and they will vouch for what time you arrived in the training room!

LETTERING: all who letter are expected to complete entire season in good athletic and academic standing.

Varsity-
· Compete for the team at district/regional meet OR
· Meet district standard in their best event
Plus
· Finish the season in good standing

Junior Varsity-
· compete in every possible meet
· finish the season in good standing

WHAT IS NEEDED for a WARHAWK ATHLETE:

· You need GOOD running shoes! Consult Metro Run & Walk, Pacers, Footsteps…any specialty running store!

· You need a H2O bottle with your name on it.

· You need a wrist watch (with a stop watch function) at every practice!

Helpful Hints :

WHAT TO BRING TO PRACTICE

water bottle with your name on it
towel(s)
sweats/ think layers and gloves/hat extra shirt/clothes to change into after practice
change of shoes

WHAT TO BRING TO MEETS

water bottle with your name
warm clothes to warm up in as you will likely have to warmup outside (w/ teammates in your event)
food to snack on (energy bars, fruit, water, Gatorade, dry cereal, bagels are all decent items)
race singlet, racing shorts
running shoes (no spikes…sprinters hard plate shoes w/blanks are ok at Episcopal not at TJ new)

BUYING RUNNING SHOES

This is the most important piece of equipment you will buy go to a specialty store to try them out
Metro Run & Walk in Falls Church
Footsteps of Reston

NUTRITION

drink on a schedule
drink before you are thirsty
drink water
drink gatorade or other sports drink (not Red Bull or caffeinated drinks)
eat a balanced meal (carbohydrates, proteins, fats)
avoid dairy and other high fat foods before practice or meet
toast, bagels, English muffins are good options
energy bars (Cliff, PowerBar, etc.) are other options
vegetables and fruits

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