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

Girls Distance

Renee Williams-Smith Annie Seawright-Newton, Asst.

Sprints Moe Russell Natasha Vega, Asst.

Hurdles Kelvan Gamble

Jumps Holly Lipscomb (LJ/TJ) Peter Yaskowitz, Asst. (HJ)

Pole Vault Murray Mead

Throws Andrew Brenner Alec Brackemyre, Asst.

Clearance Packet All Athletes Must:

1) Complete an athletic packet: http://miracosta.8to18.com

1) Pass a physical exam

2) Turn in physical form signed by physician to the administration office

(good for 1 calendar year)

Fall/Winter Athletes:

Update 8 to 18 profile to show TRACK as current sport!

Due: Feb. 1, 2016

Event Laps 100M Straightaway

200M ½ Lap

400M 1 Lap

800M 2 Laps

1-Mile 4 Laps

2-Mile 8 Laps

CIF High School Track Events

CIF High School Track Events

Event Details 110/100M

Hurdles 10 Hurdles

(Straightaway)

300M Hurdles 8 Hurdles ¾ Lap

4x100M Relay aka 400M Relay

1 Lap Total 100M each

4x400M Relay aka 1600M Relay

4 Laps Total 1 Lap each

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

Discus

Glide Spin

Animations copyright Rolf Dober

Order of Events League Meets

Running Events Field Events 4x100M Relay

Long Jump, High Jump, Pole Vault, Discus, & Shot Put

1600M 110/100M Hurdles

400M 100M 800M

To follow previous field events: Triple Jump, High Jump,

Pole Vault, Shot Put, & Discus

300M Hurdles 200M

3200M 4x400M Relay

SCHE

DULE

vs

Bay League Meets

Inglewood Mira Costa

Morningside Palos Verdes

Peninsula Redondo 1st Place = 5 Points

2nd Place = 3 Points 3rd Place = 1 Point

• Weekday afternoons – 2:45-6:00PM • 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 4x400)

Bay League

Scoring

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 Girls

Frosh/Soph Boys

Varsity Girls

Varsity

Freshmen

& Sophomore boys only

Freshmen

& Sophomore

girls only

All Junior

& Senior boys

+ A few elite

Freshmen & Sophomore boys (May change each week)

All Junior

& Senior girls

+ 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

• Varsity winners qualify for CIF (post-season championships): CIF-SS Div. 1 Prelims CIF-SS Div. 1 Finals CIF-SS Masters CIF State

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

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

Back of the heel should be supportive (not sock-like)

http://healingfeet.com/foot-care/how-to-choose-running-shoes-the-three-point-test

Should not bend in half (only at toe)

Should not twist easily (a little is ok)

Where to Buy Spikes:

• Village Runner – Spike Night! Feb. 4, 2016 6-8pm – Basic Sprint, Mid, Distance, or Throws Only

• VS Athletics – ALL specialty spikes

• OnTrack – 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

• Running Shoes • Sprint, Mid-Distance,

Distance Spikes • Throws Shoes • No Jump Spikes

Next to Rubio’s/Fresh Brothers

Manhattan Beach Location 1840 Sepulveda Blvd. Manhattan Beach, CA 90266 (310) 546-1888

Hours: 10-7 Mon-Sat 11-6 Sun

Spike Night: Tomorrow!

(2/4/16)

6:00-8:00pm

Torrance location: 1450 W. 228th St. #8 Torrance, CA 90501 (Near Western & Sepulveda)

VS Athletics

Retail Store hours: Mon-Friday : 8am - 7pm Sat: 10:00am - 4:00pm Phone: 310-534-0305 *Call ahead to check hours & availability*

Sprint Spikes 100M-400M

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

Middle Distance Spikes (MD) 800M – 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: 2:15pm - 4:30pm

Weight Room:

Monday & Tuesday

Track & Field Syllabus

Grading Rubric

T-shirt/Shorts Appropriate Undergarments

Running Shoes Spikes Water

Jacket/Pants Friction Block/Body Glide

(for chafing & blisters)

What to Bring to Practice

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

VP Treasurer

Lan Shirazi

VP Finish Line Timers

Lizzy Locicero

VP Webmaster

Theresa Wood

VP Communications

Anne-Marie Schaffer

VP Mustang Relays

Jeff Nicosia

Snack Stand Chair Karen Hunt

MaryLou Cahir

President

Jeff Fideler

Uniforms Pat Sullivan

Spirit Gear Lizzy Locicero

Banner Sponsorships

Denny Hooten Steve Delk

Restaurant Fundraisers

Janice Polizzotto

Volunteer Coordinator

Cathey Graves

Banquet Open

MaryLou Cahir

Volunteers & Special Events

Home Meets Mini Mustang Meet (3/20)

Mustang Relays (3/26) Mustang Speed Invite (4/16)

Fair Share Contributions

SPIR

IT W

EAR

Get Connected!

Team Website miracostatrack.org

Spirit Wear Online Store CalProSports.com (click “Team Sales”)

Track Booster Facebook Page

“Mira Costa Track & Field

Booster Club”

MBX Foundation mbxfoundation.org