Important Dates This is a tentative schedule and dates may change. Thursday February 25th vs North Hollywood Wednesday March 9th @Palisades (Select Athletes Only) Saturday March 12th Redondo Invite @ Redondo Union High School (Need Parent Help) Saturday March 19th Trojan Relays @ USC (Select VarsityAthletes Only) March 21st-March 27th Spring Break We Will Have Practice! Friday April 1st vs Franklin (League Meet) Saturday April 2nd UCLA Legends Meet (Select Athletes Only) Thursday April 7th vs Wilson/Bravo (League Meet) Friday April 8th South Pasadena Invite (Select Athletes Only) Saturday April 9th Arcadia Invite (Select Athletes Only) April 14th-17th Oregon Relays @ University of Oregon!!!! (Select Athletes Only) Thursday April 21st vs Soto/Lincoln (League Meet) Friday April 29th @ Marshall (League Meet) Friday May 6th League Prelims @ Sotomayor 2:30 start Friday May 13th League Finals @ Sotomayor 6:00 start Thursday May 19th City Prelims @ Birmingham High School Thursday May 26th City Finals @ Birmingham High School Friday/Saturday June 3rd/4th State Prelims and Finals Social Medial Instagram @erhs_track_field Facebook Group GET RESULTS AT http://www.athletic.net/TrackAndField/School.aspx?SchoolID=1502 Eagle Rock All-Time List Eagle Rock All-Time List Syllabus Parents! Please read entire syllabus then send email to firstname.lastname@example.org. Include: 1) your name 2) child's name 3) best way to contact you 4) and any questions/comments you may have! Welcome to Eagle Rock Track and Field! We are looking forward to another exciting year. Our coaches are committed to making our team one of the best and most competitive teams in the city. It is the intention of Eagle Rock Track and Field to set high standards and achieve a level of behavior which reflects positively on the team. Eagle Rock Track and Field wants you to have a fulfilling and successful athletic experience. You are our ambassadors and are expected to uphold, at all times, high standards of integrity and behavior which will reflect positively upon yourselves, your families, coaches, teammates and Eagle Rock Track and Field. Our mission statement is very simple, “We develop people first, and athletes second”. Respectfully, The Track and Field Coaching Staff Contact InformationVinnie Brascia- Head Track and Field CoachRichard Martinez- Distance CoachMoises De Leon- Assistant Sprints Coach Michelle Sanchez- Inclusive Track and Field Coach/Assistant Distance CoachAntonio Novoa- Throws CoachEloy Jordan- Assistant Sprints Coach Brian Rodriguez- Hurdle Coach Please contact all coaches through team email email@example.com Academic Expectations Student-Athlete’s must maintain a 2.0 to participate Team Goal is for all Student-Athletes to have a 3.0 Team homework help will take place every PD Tuesday Any Student-Athlete’s with less than a 3.0 on previous report card will be required to be at homework help Team Behavioral Expectations No vulgarity or you will be doing push ups Respect everyone you come in contact with! Respect the campus. Clean up after yourself. Encourage and support your teammates Practice Tips and Guidelines PRACTICE IS MANDATORY EVERYDAY Dress and be on time RAIN or SHINE. We practiced through hail for the first time this year! :D Frequently missed practices could affect an athlete's grade. Commincation is key! Practice Times Green Days be dressed and warming up by 1:45 Grey Days (afterschool) dressed and ready to go by 3:25 Advisory Fridays be dressed and ready to by 1:50 PD Tuesdays be dressed and ready to go by 12:50 After School on PD Tuesdays dressed and ready to go by 3:25 From 2:10-3:10 there will be homework help through A World Fit For Kids If you were placed in Group 1, are a jumper/hurdler, or on a relay you will often be asked to start practice at an earlier time. Tardy Policy Pick up 5-10 pieces of trash Consequences may worsen if tardies become habitual Grey Day/Afterschool Attendance Policy Critical Situations +Communication= No Consequence Critical Situations+ No Communication= Minimal Consequence Non Critical Situations+ Communication= Moderate Consequence Non Critical Situations+ No Communication= Heavy Consequence Critical Situations = Family Emergencies Non Critical Situations 1) Didn't have clothes, Forgot, and Tired. 2) Common Cold/Headaches/Injured still have to show up we will give you a modified workout or possibly send you home, but you still have to show up. 3) Doctors/Dentists/Orthodontist Appointments should be planned around practice after school on green days are ideal. Yes, you might miss strength training but you can still get a track workout. 4) Group projects, and studying. Being a student comes first, but learning how to manage time is a vital skill. If you have to study or work on a project we can give you a shortened workout. Please don't argue about level of consequence or if a situation is critical or not. The consequences aren't a big...deal just do them and let's keep it cool. Consequences Minimal Consequence Pick up 5-10 pieces of Trash Moderate Consequence Putting Away Equipment Used/ Organizing Equipment Heavy Consequence Minimal and Moderate Consequences Comined During season events may be taken away or added Consequences may worsen if absences become habitual Complete School Day Missed Please let us know as soon as possible that you will be missing practice. This is vital to all athletes that have been placed in Group 1 or on Relays. Please Bring PRC to next Practice! No Consequences unless absences become habitiual without valid reason. Communication Athletes can text line leaders, send email to firstname.lastname@example.org, or message through remind app! If you tell us during the day in person please use one of the options above to leave a paper trail. Coaches can not remember everything.... Injuries Student-Athletes must know the difference between small nagging injuries and truly being injured. Both cases require you to be at practice dressed unless, but your activity might be limited or non exsistent. Minor injuries may include: shin splints, minor sprains, minor muscle strains, and minor forms of tendonitis. Severe injuries may include: torn muscles, broken bones, ligament/tendon strains/tear, and so fourth. We, as coaches, will try to do our best to help prehab and rehab injuries. Meets Athletes must ride on bus to and from meets unless proper paper work is completed Early Dismissal paperwork must be completed at lease one day prior to meet Athletes must treat all opposing athletes/coaches/helpers with respect Athletes must stay until the end of the meet unless approved by a coach ATHLETES MUST TALK TO TEACHERS ABOUT MISSED CLASSES DUE TO MEETS BEFORE HANDGrading The only ways a Student-Athlete will not receieve an "A" in the class is if practice is consistently being missed or consistently not dressing. Parents We would like YOU to be part of what we are doing with your kids!!! You can help by providing snacks at meets Driving kids to or from meets and Saturday practices CHEERING If you have a background that can be of service please let us know! That could be a physical service: yoga, massage therapy, or anything in that realm. Parents! Please read entire syllabus then send email to email@example.com Include: 1) your name 2) child's name 3) best way to contact you 4) and any questions/comments you may have! Workout Schedule and Recovery Protocol Click Here This is our general plan for workouts when we do not have any meets during the school week. This is just a tentative schedule, and can change based on a variety of things. This is our general plan for workouts when we do have meets during the school week. This is just a tentative schedule, and can change based on a variety of things. At Home Steps For Recovery Step 1: Take an Epsom Salt Bath or Contrast Shower (30 seconds really cold, 30 seconds really hot for a total of 5 minutes) Step 2: Foam Roll All Muscle Groups. When you find trigger points hold on spot for at least 1 minute, breath deeply, and RELAX. Step 3: Do a set of 10 of the following exercises very slowly and deliberately: Inchworms, Spidermans, Single Knee Butt Tucks, Toe Touch Squats, and Leg Swings Step 4: Static Stretch all muscles for at least 30 seconds per position. Step 5: Ice for 2 sets of 10 minutes any body part that is bothering you, or body parts runner are prone to getting injured: Knees, Shins, IT Band, Calves, and Hammstrings. Step 6: Make sure you are well hydrated, well nurished, and well rested. Step 7: Do you homework and be nice to your parents!