rampart lacrosse team outline documents... · “it's not the will to win that...

18
PARENTAL PARTNERSHIP COACHING STAFF Head Varsity Coach Melissa Rausch 978-995-1177 [email protected] Head JV Coach Darcy Bryant 719-232-4135 [email protected] Assistant Coach John Mandic [email protected] Assistant Coach Scott Popelar [email protected] Assistant Coach Kenny Rausch [email protected] PARTNERSHIP GUIDELINES We coach our athletes like they are our own daughters. The team always comes first; with the recognition of personal or family emergencies. Participation and competition is an awarded privilege, not a right. Athletes will compete because: They exhibit high character on the field, in the classroom and in the community They add the most value to the team They understand their role on the team They do the things that are required plus more They work hard in practices They perform in games Parent's influence or position makes no difference in any decision within the Girls Lacrosse program. Publicity is used to promote our team, school and community. If there are any problems that arise, we want to have proper communication channels within the Girls Lacrosse Program. The following flowchart should be the standard for resolution of issues: Athlete to Athlete Athlete and Team Captain to Athlete Athlete to Head Coach Parent and Athlete to Head Coach Parent and Athlete to Head Coach and AD Of course, parents are always welcome to talk to the Head Coach about non lacrosse related items such as grades, relationships, background, etc.

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Page 1: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

PARENTAL PARTNERSHIP

COACHING STAFF

Head Varsity Coach Melissa Rausch 978-995-1177 melissagrauschgmailcom

Head JV Coach Darcy Bryant 719-232-4135 darcybryantasd20org

Assistant Coach John Mandic johnmandicogmailcom

Assistant Coach Scott Popelar ScottPopelarcoloradocollegeedu

Assistant Coach Kenny Rausch kennyrusahockeyorg

PARTNERSHIP GUIDELINES

We coach our athletes like they are our own daughters

The team always comes first with the recognition of personal or family

emergencies

Participation and competition is an awarded privilege not a right

Athletes will compete because

They exhibit high character on the field in the classroom and in the community

They add the most value to the team

They understand their role on the team

They do the things that are required plus more

They work hard in practices

They perform in games

Parents influence or position makes no difference in any decision within the Girls Lacrosse

program

Publicity is used to promote our team school and community

If there are any problems that arise we want to have proper communication channels within

the Girls Lacrosse Program The following flowchart should be the standard for resolution of

issues

Athlete to Athlete

Athlete and Team Captain to Athlete

Athlete to Head Coach

Parent and Athlete to Head Coach

Parent and Athlete to Head Coach and AD

Of course parents are always welcome to talk to the Head Coach about non lacrosse

related items such as grades relationships background etc

Schedule meetings with the coaching staff in advance in accordance with the chain of

command represented above

Remember our philosophy when evaluating a situation The team comes first

The door is always open and so is our mind

We attempt to keep short accounts with your children when mistakes are made

We ask the same of you Please be open-minded as we work together

to resolve situations which may arise

We take pride in teaching the girls about healthy living to help them not only perform better

but to have an overall healthier lifestyle We hope that you will help us help your girls If you

have any questions about nutrition work outs or any drills you can do at home please donrsquot

hesitate to ask

Place responsibility on your athlete whenever possible help them grow and be a self

advocate Before we know it these women will be out on their own letrsquos partner together to

prepare them

Rampart Lacrosse Team Outline ldquoKeep your dreams alive Understand to achieve anything requires faith and

belief in yourself vision hard work determination and dedication Remember all things are possible for those who believerdquo

-Gail Devers

RAMPART LACROSSE

ldquoIts not the will to win that mattersmdasheveryone has that Its the will to prepare to

win that matters

mdash Paul Bear Bryant

Team Purpose Statement

The Rampart Lacrosse Team is here to prepare tomorrowrsquos leaders by developing character

instilling great work habits teaching the importance of Academics and developing a team

which pursues excellence

Statement of Philosophy

As we compete in the sport of lacrosse we strive to develop not only talented athletes but

young respectful women who are well rounded and hardworking We believe the structure

discipline and effort required to succeed in interscholastic athletics teaches participants the

lifelong lessons of responsibility accountability teamwork and commitment

We want to train compete and prepare at the highest level and pursue excellence in all we

do

Qualities we Desire in our Athletes

Leadership

Achieving Students

Hard-working Committed Athletes

Effective Communicators

Importance of Teamwork

ATHLETE EXPECTATIONS

ldquoTalent is cheaper than table salt What separates the talented individual from

the successful one is a lot of hard work

mdash Stephen King

Do not get involved with or do anything that would ever reflect negatively on yourself your

family or compromise the integrity of the athletes or coaches of our team This includes non-

school hours Everything you do reflects on our team school and community Any violation

of this policy can result in suspension or expulsion from the team

LOYALTY

You are expected to be loyal to your team and to your coaches at all times Understand the

importance of being a part of the Rampart Rams family

CHARACTER

The true reflection of a person comes when she is behind closed doors and out of the publicrsquos

eye Take pride in being a morally strong person Be a leader by positive example A

womanrsquos reputation is important but her character is her true worth

RESPECT

Trust that all decisions made by the coaching staff are in the best interest of the team One of

the goals of the coaching staff is to make this team the best it can possibly be No coach will

compromise the success of the team for an individual We will respect you as student athletes

and people and we will require you have the same respect for us

DRUGS AND ALCOHOL

It is impossible to be at your mental and physical best if you use drugs or alcohol Both

reduce your chances to become as physically fit as you need to be To be the best athlete you

can be you need the mental advantage of knowing you are doing everything possible to

enhance your teamrsquos chances of being successful Dont use drugs or alcohol Drugs and

alcohol consumption is illegal for high school students and there for any athlete partaking in

any illegal activity may be immediately dismissed from the team The player in question will

meet with the coaching staff and appropriate actions will be taken

SACRIFICE AND UNSELFISHNESS

Our team will always come before the individual Each member of our team will have a role

Understand how your role on the team is just as important as everyone elses Do not allow

yourself to be selfish put your team first

ldquoComing together is a beginning Keeping together is progress Working together is successrdquo

~Henry Ford

SCHOOL POLICIES

All policies as outlined by the Rampart High School Handbook apply to our program We are

leaders of the community as well as the student body Team members are subject to all rules

and regulations of Rampart High School We will adhere to these policies and set the

standard on this campus

General Conduct Reminders

Lacrosse athletes are expected to show respect for those in authority including

faculty administration coaches parents referees and team leaders

Lacrosse athletes are expected to respect each other as teammates and work

coherently as a team If the attitude or conduct of any athlete should have a negative

effect on the team or the school the Coach will hold a conference with the player

outlining the expected behavior improvements If there is no immediate correction of

the behavior or conduct the player will be sidelined until further notice Behavior

problems that persist will result in the player being dismissed from the team

Members must display proper behavior in class including not skipping cheating or

being late

Because all situations are different each will be dealt with in a manner decided upon

by the coaching staff with assistance from the administration if deemed necessary

Inappropriate behaviors not only reflect on the individual but can also affect the

image of the entire team Any successful organization or team always comes before

any one individual

CLASSROOM EXPECTATIONS

Conduct yourself as a champion and show respect to your teachers Do not allow a poor

attitude misbehavior or poor attendance to get you into trouble You are responsible for your

behavior and academic performance not your coach Players who have problems in this area

will not represent the team

Athletes not giving maximum effort and attitude in the classroom will be held accountable

You are a student-athlete student comes first

ELIGIBILITY

Our team members will adhere to all CHSAA and Rampart High School eligibility rules and

regulations It is your responsibility to fulfill all of your academic and attendance obligations

Eligibility for Participation in Co-Curricular Activities at Rampart High School

All athletes representing Rampart High School must satisfy all eligibility

requirements set for by the Colorado High School Activities Association

(CHSAA) and Rampart High School

CHSAA requires that athletes meet the following requirements for eligibility in

any sanctioned activity

Must not be 19 prior to August 1st of hisher senior year (CHSAA 17601)

Must not have had more than eight (8) semesters of high school participation

(CHSAA 17701)

Rampart is considered a Plan B school by the CHSAA meaning students other

than 1st semester freshman must have passed 5 credits the previous semester

For those students that have not passed 5 credits they will become eligible on

the 6th Thursday following Labor Day in the fall semester or the Friday

immediately prior to March 10th in the second semester (CHSAA 1720 (d))

Must be enrolled in 5 credit classes during the semester (CHSAA 1720 (d))

Enrolled in Rampart High School as a bona fide student or in a school that

does not have the specific sport (CHSAA 1720)

Students that do not pass 5 classes in the spring semester may make up credits in

two ways Summer school credit or course by correspondence may be taken for

those classes that the student failed Notification of the earned credits must be

received by Rampart on or before the Thursday prior to Labor Day

Rampart High School believes that athletes should be students first and athletes

second therefore the high school seeks to assist athletes in their academic studies

while still participating Grades are checked on Thursday every other week using

Infinite Campus Eligibility is based on the studentrsquos grade through the previous

two weeks

If an athlete has two (2) Frsquos heshe will not be able to compete in a scrimmage or

any contest from the day following grades being reported until the Friday after the

next two week posting when grades are checked again The athletic office will

inform coaches each two week period of those athletes who are failing Special

effort will be made to notify coaches when an athlete is ineligible

Note If a team member enters into a 6-week grace period they may still participate in all

practices and competitions and will be placed on an academic contract After the second

academic probation offense in their academic career a student is suspended from all

competition

Nobodys a natural You work hard to get good and then work to get better Its

hard to stay on top

mdash Paul Coffey

NHL star

COMMITMENT

Athletes are expected to attend all required activities such as workouts practices weight

training sessions and competitions

Starting immediately we will have the following activities

Regular Season

A team schedule will be issued You will be required to attend all team

functions practices games and team activities

Off Season (Summer)

Workouts and Practices

Fall Ball

Workouts Practices and Scrimmages

Winter Ball

Workouts and CSC Winter League

Schedules will be created As a coaching staff we implore you to engage in other activities to

become a well rounded athlete If you cannot make practices and workouts a comparable

workout must be substituted The coaching staff will work with you to decipher what

qualifies as a comparable workout

We fully embrace the new initiative being pushed by the USOC Governing Bodies

LTAD (Long Term Athlete Development) We believe in helping develop athletes so in

the off season we fully support and expect our athletes to be participating in other sports

and school activities

If I miss a day of practice I know it If I miss two days my manager knows it If I

miss three days my audience knows it

mdash Andreacute Previn

PRACTICE ATTIRE

1 Appropriate practice attire should be worn to all training sessions This means athletic

shortspants and shirtssweatshirts that are conducive to running

2 Preparation for the cold weather should be considered Layers are the best so that you can

adapt to any conditions Pantstights are encouraged everyday to ensure that the

muscles are warm prior to and during workouts

3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be

available everyday for practice but are not necessary

No opposing high school gear is permitted to be worn during practice

Please speak to the coaching staff if you have any questions regarding the correct

sneakers to purchase

PRACTICE EXPECTATIONS

1 Expectation for practice is to have a great attitude and effort Be ready to go

2 At the exact time practice is scheduled to start athletes are expected to be in the practice

area ready to begin

3 Team members are required to dress appropriately for all practices Make sure that you are

always prepared for all weather conditions including but not limited to pantstights

long sleeves gloves and a stocking hat

5 With the exception of personal illness or death in the immediate family all other absences

are unexcused unless prior approval is obtained from the Coach If it is absolutely

necessary for an athlete to be absent from a scheduled activity heshe must let the

coach know at least one week in advance This request may or may not be approved

based on the consideration for the overall good of the entire group

6 In the event of personal illness which keeps an athlete home from school the athlete will

call the Head Coach during the day This communication should come from athletes

not from parents unless in a dire situation Texting or email is acceptable

7 Any unexcused absences will result in an athlete meeting with the head coach to determine

the appropriate consequences

8 If you are injured and cannot practice you still need to be at practice with your teammates

or in rehabilitation with the Athletic Training staff

9 If you do not report to the trainer during lunch period or time you have available you will

be expected to practice

10 In case of a school cancellation due to weather or other incident there will be updates

posted online on the Girls Lacrosse Facebook page about alternate plans and text

andor emails sent out

11 Missing part of practice for another school activity may be allowed with prior notification

to a coach and note from a parent teacher or administrator however the participation

in the following match will be determined by the readiness of the athlete and the

nature of the absence

12 Cell phones are not permitted to be on the field or in use during practice

13 Ineligible players will work out a schedule with the coaching staff They will be

required to attend practices and study halls

14 An excused absence from practice the day prior to a game will result in that player not

starting

GAME EXPECTATIONS

In order to present ourselves in a united and championship fashion the following applies to

all competitions

Game day attire to school will be determined by the team at the practice prior to a

game You are required to adhere to the dress code the team decides

No Cell phones are permitted in the competition area

No iPODrsquos or MP3 players are permitted in the competition area

Athletes are expected to stay for the entire game

Athletes are expected to support one another We will expect event groups to watch

and encourage other event groups

All team members will be expected to wear the team uniform and warm up attire to

and during the game

Parents are expected to stay in the stands or the fan viewing area until the conclusion

of the game (This is after the coaching staff is finished addressing the team not

when the buzzer sounds)

o We greatly appreciate the support and encouragement of our parents and

friends but this is a competition and for the safety of the parents and friends

and so the athletes can concentrate no one is allowed on or around the bench

area other than the coaching staff athletes and team managers

Playing in a game is a privilege not a right The coaching staff will evaluate those who

have made a commitment to the team who work hard and whose skills have excelled

Every member of the team is important no matter what your game playing time is We

believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without

everyone we canrsquot win with out practice

TRAINING ROOM

If you believe you have an injury you should always report to the Athletic Trainer

immediately following school

If a player suspects they have sustained an injury during practice they should not leave until

they have consulted with the trainer For sport injuries Rampart athletes can be served best if

they consult the trainer prior to consulting a family doctor More information can be found in

the Athletic Training Room Guidelines posted in the Training Room Important expectations

that the training room staff requests

No spikes in the training room

Clean up after yourself

No bagsbackpacks in the training room

If you need treatment before practice be on time

Please see the athletic training staff before seeing a doctor unless it is an emergency

Do not ldquohang outrdquo in the training room

Respect others respect property respect the environment

NUTRITION

Performance nutrition is extremely important in an athletersquos success Having sustained

energy to handle training regiment as well as proper refueling for recovery and development

are extremely important

ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is

that simplerdquo - Amanda Leonard MPH RD

Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center

Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity

Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration

During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces

Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important

Carbohydrates

Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains

Proteins

Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients

Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes

Fat

Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves

Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance

This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff

PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali

PURPOSE

The goal of this strength and conditioning program is to breakdown every aspect within

athleticism and the sport of lacrosse and then develop these areas in proper combination with

each other within each individual so the end result is that we have made our athletes into the

best athletes and lacrosse players they can be

ELEMENTS

Our off season performance program can be broken down into three segments Stick work

conditioning and weight trainingtoning

STICK WORK

At least three times a week you should be working on your stick work This will not

only help you in lacrosse by perfecting your skills it will also help you as an overall

athlete and person by improving your eye hand coordination

Use these skills and drills to practice with a purpose Make efficient use of your time

by having a plan for what you want to accomplish Just throwing around is OK but

working on a specific move or skill you wish to perfect is far better This is your time

to try new things and develop your individual play

Donrsquot only work on what you are good at ndash work on something that needs

improvement No one is watching to see if you drop the ball miss the check or shoot

wide of goal Just go for it and have fun

See stick work outline

STICK WORK OUTLINE

Against a wall

1 25 right hand throw right hand catch and cradle

2 25 left hand throw left hand catch and cradle

3 25 quick stick right

4 25 quick stick left

5 25 right hand throw left hand catch left hand throw right hand catch

6 25 right hand throws ndash offside catch in front of left shoulder

7 25 left hand throws ndash offside catch in front of right shoulder

8 25 right hand in front of left shoulder throws regular catch right

9 25 left hand in front of left shoulder throws regular catch left

10 25 side arm passes both left and righthellip stand a little further back from wall

Cradling

1 right hand changing levels

2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)

3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)

4 left hand pulling left-right (same as above with other hand)

5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of

stickhellip BE CREATIVE

CONDITIONING

Is important for not only on field success but for overall heath When you are in good

shape you feel better sleep better have a better attitude and can perform better

DISTANCE AND STAMINA

Partaking in consistent distance workouts will help you increase your fitness level

and overall health Long term this will help increase your stamina and make your

speed workouts more effective It will also help with overuse injuries such as pulled

muscles and shin splints If you are healthy and in shape all year round your body

will not go into shock during season This will lead to a much more productive and

healthy athlete

For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking

Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc

SPEED WORK

In the sport of lacrosse explosive moves are important all over the field Speed work

is necessary to increase your ability to move to the ball to receive it play effective

defense and help prevent injuries

For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk

WEIGHTING TRAININGTONING

Our team needs to be in top shape to compete to the best of our ability The coaching

staff will teach you how to correctly train to not only help you on the lacrosse field

but maintain a healthy lifestyle

are strongly encouraged to go to the gym on our own time as well Strength training

will help your overall fitness The more lean muscle you have the easier it will be to

run the better shape you will be in and fewer injuries you will sustain

These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year

ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA

LETTERING

All Varsity athletes who finish the season in good standing will receive their varsity letter

The definition of a varsity athlete is someone who competed at the varsity level throughout

the season Letters will be awarded at the end of year banquet

UNIFORMS

Uniforms are to be worn according to the game calendar Blue Uniforms for away matches

and white Uniforms for home matches Athletes should have both uniforms at the ready on

game days Changes in uniforms will be determined by the Coaches andor the captains Any

changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and

ALL team members will be notified of the change Uniforms may only be used for games

(not practices or social events)

If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She

will pay the full price of the original item plus any shipping or reordering charges

If an athlete quits or is removed from the squad she will be expected to return all

uniform items owned by the school laundered within 48 hours Any items not

returned will be charged to her account with the school

CAPTAINS

Captains will be chosen by the coach at the beginning of the season Conduct attitude team

input leadership skills and student aptitude will be part of the criteria for choosing captains

This selection will be based upon

Ability to lead by example

Ability to communicate vision of the coaches

Visible during the off season

Ability to encourage teammates

Ability to hold teammates accountable

Contributor on the field

ATHLETE FEEDBACK AND EVALUATION

The coaching staff will be evaluating athletes daily They are open for questions at all times

please feel free to talk with the coaching staff about points to work on or any questions you

may have At the end of the season the coaching staff with evaluate all players and give them

a breakdown on things to work on and goals for next season

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date

Page 2: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

Schedule meetings with the coaching staff in advance in accordance with the chain of

command represented above

Remember our philosophy when evaluating a situation The team comes first

The door is always open and so is our mind

We attempt to keep short accounts with your children when mistakes are made

We ask the same of you Please be open-minded as we work together

to resolve situations which may arise

We take pride in teaching the girls about healthy living to help them not only perform better

but to have an overall healthier lifestyle We hope that you will help us help your girls If you

have any questions about nutrition work outs or any drills you can do at home please donrsquot

hesitate to ask

Place responsibility on your athlete whenever possible help them grow and be a self

advocate Before we know it these women will be out on their own letrsquos partner together to

prepare them

Rampart Lacrosse Team Outline ldquoKeep your dreams alive Understand to achieve anything requires faith and

belief in yourself vision hard work determination and dedication Remember all things are possible for those who believerdquo

-Gail Devers

RAMPART LACROSSE

ldquoIts not the will to win that mattersmdasheveryone has that Its the will to prepare to

win that matters

mdash Paul Bear Bryant

Team Purpose Statement

The Rampart Lacrosse Team is here to prepare tomorrowrsquos leaders by developing character

instilling great work habits teaching the importance of Academics and developing a team

which pursues excellence

Statement of Philosophy

As we compete in the sport of lacrosse we strive to develop not only talented athletes but

young respectful women who are well rounded and hardworking We believe the structure

discipline and effort required to succeed in interscholastic athletics teaches participants the

lifelong lessons of responsibility accountability teamwork and commitment

We want to train compete and prepare at the highest level and pursue excellence in all we

do

Qualities we Desire in our Athletes

Leadership

Achieving Students

Hard-working Committed Athletes

Effective Communicators

Importance of Teamwork

ATHLETE EXPECTATIONS

ldquoTalent is cheaper than table salt What separates the talented individual from

the successful one is a lot of hard work

mdash Stephen King

Do not get involved with or do anything that would ever reflect negatively on yourself your

family or compromise the integrity of the athletes or coaches of our team This includes non-

school hours Everything you do reflects on our team school and community Any violation

of this policy can result in suspension or expulsion from the team

LOYALTY

You are expected to be loyal to your team and to your coaches at all times Understand the

importance of being a part of the Rampart Rams family

CHARACTER

The true reflection of a person comes when she is behind closed doors and out of the publicrsquos

eye Take pride in being a morally strong person Be a leader by positive example A

womanrsquos reputation is important but her character is her true worth

RESPECT

Trust that all decisions made by the coaching staff are in the best interest of the team One of

the goals of the coaching staff is to make this team the best it can possibly be No coach will

compromise the success of the team for an individual We will respect you as student athletes

and people and we will require you have the same respect for us

DRUGS AND ALCOHOL

It is impossible to be at your mental and physical best if you use drugs or alcohol Both

reduce your chances to become as physically fit as you need to be To be the best athlete you

can be you need the mental advantage of knowing you are doing everything possible to

enhance your teamrsquos chances of being successful Dont use drugs or alcohol Drugs and

alcohol consumption is illegal for high school students and there for any athlete partaking in

any illegal activity may be immediately dismissed from the team The player in question will

meet with the coaching staff and appropriate actions will be taken

SACRIFICE AND UNSELFISHNESS

Our team will always come before the individual Each member of our team will have a role

Understand how your role on the team is just as important as everyone elses Do not allow

yourself to be selfish put your team first

ldquoComing together is a beginning Keeping together is progress Working together is successrdquo

~Henry Ford

SCHOOL POLICIES

All policies as outlined by the Rampart High School Handbook apply to our program We are

leaders of the community as well as the student body Team members are subject to all rules

and regulations of Rampart High School We will adhere to these policies and set the

standard on this campus

General Conduct Reminders

Lacrosse athletes are expected to show respect for those in authority including

faculty administration coaches parents referees and team leaders

Lacrosse athletes are expected to respect each other as teammates and work

coherently as a team If the attitude or conduct of any athlete should have a negative

effect on the team or the school the Coach will hold a conference with the player

outlining the expected behavior improvements If there is no immediate correction of

the behavior or conduct the player will be sidelined until further notice Behavior

problems that persist will result in the player being dismissed from the team

Members must display proper behavior in class including not skipping cheating or

being late

Because all situations are different each will be dealt with in a manner decided upon

by the coaching staff with assistance from the administration if deemed necessary

Inappropriate behaviors not only reflect on the individual but can also affect the

image of the entire team Any successful organization or team always comes before

any one individual

CLASSROOM EXPECTATIONS

Conduct yourself as a champion and show respect to your teachers Do not allow a poor

attitude misbehavior or poor attendance to get you into trouble You are responsible for your

behavior and academic performance not your coach Players who have problems in this area

will not represent the team

Athletes not giving maximum effort and attitude in the classroom will be held accountable

You are a student-athlete student comes first

ELIGIBILITY

Our team members will adhere to all CHSAA and Rampart High School eligibility rules and

regulations It is your responsibility to fulfill all of your academic and attendance obligations

Eligibility for Participation in Co-Curricular Activities at Rampart High School

All athletes representing Rampart High School must satisfy all eligibility

requirements set for by the Colorado High School Activities Association

(CHSAA) and Rampart High School

CHSAA requires that athletes meet the following requirements for eligibility in

any sanctioned activity

Must not be 19 prior to August 1st of hisher senior year (CHSAA 17601)

Must not have had more than eight (8) semesters of high school participation

(CHSAA 17701)

Rampart is considered a Plan B school by the CHSAA meaning students other

than 1st semester freshman must have passed 5 credits the previous semester

For those students that have not passed 5 credits they will become eligible on

the 6th Thursday following Labor Day in the fall semester or the Friday

immediately prior to March 10th in the second semester (CHSAA 1720 (d))

Must be enrolled in 5 credit classes during the semester (CHSAA 1720 (d))

Enrolled in Rampart High School as a bona fide student or in a school that

does not have the specific sport (CHSAA 1720)

Students that do not pass 5 classes in the spring semester may make up credits in

two ways Summer school credit or course by correspondence may be taken for

those classes that the student failed Notification of the earned credits must be

received by Rampart on or before the Thursday prior to Labor Day

Rampart High School believes that athletes should be students first and athletes

second therefore the high school seeks to assist athletes in their academic studies

while still participating Grades are checked on Thursday every other week using

Infinite Campus Eligibility is based on the studentrsquos grade through the previous

two weeks

If an athlete has two (2) Frsquos heshe will not be able to compete in a scrimmage or

any contest from the day following grades being reported until the Friday after the

next two week posting when grades are checked again The athletic office will

inform coaches each two week period of those athletes who are failing Special

effort will be made to notify coaches when an athlete is ineligible

Note If a team member enters into a 6-week grace period they may still participate in all

practices and competitions and will be placed on an academic contract After the second

academic probation offense in their academic career a student is suspended from all

competition

Nobodys a natural You work hard to get good and then work to get better Its

hard to stay on top

mdash Paul Coffey

NHL star

COMMITMENT

Athletes are expected to attend all required activities such as workouts practices weight

training sessions and competitions

Starting immediately we will have the following activities

Regular Season

A team schedule will be issued You will be required to attend all team

functions practices games and team activities

Off Season (Summer)

Workouts and Practices

Fall Ball

Workouts Practices and Scrimmages

Winter Ball

Workouts and CSC Winter League

Schedules will be created As a coaching staff we implore you to engage in other activities to

become a well rounded athlete If you cannot make practices and workouts a comparable

workout must be substituted The coaching staff will work with you to decipher what

qualifies as a comparable workout

We fully embrace the new initiative being pushed by the USOC Governing Bodies

LTAD (Long Term Athlete Development) We believe in helping develop athletes so in

the off season we fully support and expect our athletes to be participating in other sports

and school activities

If I miss a day of practice I know it If I miss two days my manager knows it If I

miss three days my audience knows it

mdash Andreacute Previn

PRACTICE ATTIRE

1 Appropriate practice attire should be worn to all training sessions This means athletic

shortspants and shirtssweatshirts that are conducive to running

2 Preparation for the cold weather should be considered Layers are the best so that you can

adapt to any conditions Pantstights are encouraged everyday to ensure that the

muscles are warm prior to and during workouts

3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be

available everyday for practice but are not necessary

No opposing high school gear is permitted to be worn during practice

Please speak to the coaching staff if you have any questions regarding the correct

sneakers to purchase

PRACTICE EXPECTATIONS

1 Expectation for practice is to have a great attitude and effort Be ready to go

2 At the exact time practice is scheduled to start athletes are expected to be in the practice

area ready to begin

3 Team members are required to dress appropriately for all practices Make sure that you are

always prepared for all weather conditions including but not limited to pantstights

long sleeves gloves and a stocking hat

5 With the exception of personal illness or death in the immediate family all other absences

are unexcused unless prior approval is obtained from the Coach If it is absolutely

necessary for an athlete to be absent from a scheduled activity heshe must let the

coach know at least one week in advance This request may or may not be approved

based on the consideration for the overall good of the entire group

6 In the event of personal illness which keeps an athlete home from school the athlete will

call the Head Coach during the day This communication should come from athletes

not from parents unless in a dire situation Texting or email is acceptable

7 Any unexcused absences will result in an athlete meeting with the head coach to determine

the appropriate consequences

8 If you are injured and cannot practice you still need to be at practice with your teammates

or in rehabilitation with the Athletic Training staff

9 If you do not report to the trainer during lunch period or time you have available you will

be expected to practice

10 In case of a school cancellation due to weather or other incident there will be updates

posted online on the Girls Lacrosse Facebook page about alternate plans and text

andor emails sent out

11 Missing part of practice for another school activity may be allowed with prior notification

to a coach and note from a parent teacher or administrator however the participation

in the following match will be determined by the readiness of the athlete and the

nature of the absence

12 Cell phones are not permitted to be on the field or in use during practice

13 Ineligible players will work out a schedule with the coaching staff They will be

required to attend practices and study halls

14 An excused absence from practice the day prior to a game will result in that player not

starting

GAME EXPECTATIONS

In order to present ourselves in a united and championship fashion the following applies to

all competitions

Game day attire to school will be determined by the team at the practice prior to a

game You are required to adhere to the dress code the team decides

No Cell phones are permitted in the competition area

No iPODrsquos or MP3 players are permitted in the competition area

Athletes are expected to stay for the entire game

Athletes are expected to support one another We will expect event groups to watch

and encourage other event groups

All team members will be expected to wear the team uniform and warm up attire to

and during the game

Parents are expected to stay in the stands or the fan viewing area until the conclusion

of the game (This is after the coaching staff is finished addressing the team not

when the buzzer sounds)

o We greatly appreciate the support and encouragement of our parents and

friends but this is a competition and for the safety of the parents and friends

and so the athletes can concentrate no one is allowed on or around the bench

area other than the coaching staff athletes and team managers

Playing in a game is a privilege not a right The coaching staff will evaluate those who

have made a commitment to the team who work hard and whose skills have excelled

Every member of the team is important no matter what your game playing time is We

believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without

everyone we canrsquot win with out practice

TRAINING ROOM

If you believe you have an injury you should always report to the Athletic Trainer

immediately following school

If a player suspects they have sustained an injury during practice they should not leave until

they have consulted with the trainer For sport injuries Rampart athletes can be served best if

they consult the trainer prior to consulting a family doctor More information can be found in

the Athletic Training Room Guidelines posted in the Training Room Important expectations

that the training room staff requests

No spikes in the training room

Clean up after yourself

No bagsbackpacks in the training room

If you need treatment before practice be on time

Please see the athletic training staff before seeing a doctor unless it is an emergency

Do not ldquohang outrdquo in the training room

Respect others respect property respect the environment

NUTRITION

Performance nutrition is extremely important in an athletersquos success Having sustained

energy to handle training regiment as well as proper refueling for recovery and development

are extremely important

ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is

that simplerdquo - Amanda Leonard MPH RD

Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center

Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity

Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration

During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces

Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important

Carbohydrates

Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains

Proteins

Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients

Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes

Fat

Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves

Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance

This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff

PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali

PURPOSE

The goal of this strength and conditioning program is to breakdown every aspect within

athleticism and the sport of lacrosse and then develop these areas in proper combination with

each other within each individual so the end result is that we have made our athletes into the

best athletes and lacrosse players they can be

ELEMENTS

Our off season performance program can be broken down into three segments Stick work

conditioning and weight trainingtoning

STICK WORK

At least three times a week you should be working on your stick work This will not

only help you in lacrosse by perfecting your skills it will also help you as an overall

athlete and person by improving your eye hand coordination

Use these skills and drills to practice with a purpose Make efficient use of your time

by having a plan for what you want to accomplish Just throwing around is OK but

working on a specific move or skill you wish to perfect is far better This is your time

to try new things and develop your individual play

Donrsquot only work on what you are good at ndash work on something that needs

improvement No one is watching to see if you drop the ball miss the check or shoot

wide of goal Just go for it and have fun

See stick work outline

STICK WORK OUTLINE

Against a wall

1 25 right hand throw right hand catch and cradle

2 25 left hand throw left hand catch and cradle

3 25 quick stick right

4 25 quick stick left

5 25 right hand throw left hand catch left hand throw right hand catch

6 25 right hand throws ndash offside catch in front of left shoulder

7 25 left hand throws ndash offside catch in front of right shoulder

8 25 right hand in front of left shoulder throws regular catch right

9 25 left hand in front of left shoulder throws regular catch left

10 25 side arm passes both left and righthellip stand a little further back from wall

Cradling

1 right hand changing levels

2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)

3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)

4 left hand pulling left-right (same as above with other hand)

5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of

stickhellip BE CREATIVE

CONDITIONING

Is important for not only on field success but for overall heath When you are in good

shape you feel better sleep better have a better attitude and can perform better

DISTANCE AND STAMINA

Partaking in consistent distance workouts will help you increase your fitness level

and overall health Long term this will help increase your stamina and make your

speed workouts more effective It will also help with overuse injuries such as pulled

muscles and shin splints If you are healthy and in shape all year round your body

will not go into shock during season This will lead to a much more productive and

healthy athlete

For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking

Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc

SPEED WORK

In the sport of lacrosse explosive moves are important all over the field Speed work

is necessary to increase your ability to move to the ball to receive it play effective

defense and help prevent injuries

For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk

WEIGHTING TRAININGTONING

Our team needs to be in top shape to compete to the best of our ability The coaching

staff will teach you how to correctly train to not only help you on the lacrosse field

but maintain a healthy lifestyle

are strongly encouraged to go to the gym on our own time as well Strength training

will help your overall fitness The more lean muscle you have the easier it will be to

run the better shape you will be in and fewer injuries you will sustain

These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year

ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA

LETTERING

All Varsity athletes who finish the season in good standing will receive their varsity letter

The definition of a varsity athlete is someone who competed at the varsity level throughout

the season Letters will be awarded at the end of year banquet

UNIFORMS

Uniforms are to be worn according to the game calendar Blue Uniforms for away matches

and white Uniforms for home matches Athletes should have both uniforms at the ready on

game days Changes in uniforms will be determined by the Coaches andor the captains Any

changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and

ALL team members will be notified of the change Uniforms may only be used for games

(not practices or social events)

If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She

will pay the full price of the original item plus any shipping or reordering charges

If an athlete quits or is removed from the squad she will be expected to return all

uniform items owned by the school laundered within 48 hours Any items not

returned will be charged to her account with the school

CAPTAINS

Captains will be chosen by the coach at the beginning of the season Conduct attitude team

input leadership skills and student aptitude will be part of the criteria for choosing captains

This selection will be based upon

Ability to lead by example

Ability to communicate vision of the coaches

Visible during the off season

Ability to encourage teammates

Ability to hold teammates accountable

Contributor on the field

ATHLETE FEEDBACK AND EVALUATION

The coaching staff will be evaluating athletes daily They are open for questions at all times

please feel free to talk with the coaching staff about points to work on or any questions you

may have At the end of the season the coaching staff with evaluate all players and give them

a breakdown on things to work on and goals for next season

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date

Page 3: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

Rampart Lacrosse Team Outline ldquoKeep your dreams alive Understand to achieve anything requires faith and

belief in yourself vision hard work determination and dedication Remember all things are possible for those who believerdquo

-Gail Devers

RAMPART LACROSSE

ldquoIts not the will to win that mattersmdasheveryone has that Its the will to prepare to

win that matters

mdash Paul Bear Bryant

Team Purpose Statement

The Rampart Lacrosse Team is here to prepare tomorrowrsquos leaders by developing character

instilling great work habits teaching the importance of Academics and developing a team

which pursues excellence

Statement of Philosophy

As we compete in the sport of lacrosse we strive to develop not only talented athletes but

young respectful women who are well rounded and hardworking We believe the structure

discipline and effort required to succeed in interscholastic athletics teaches participants the

lifelong lessons of responsibility accountability teamwork and commitment

We want to train compete and prepare at the highest level and pursue excellence in all we

do

Qualities we Desire in our Athletes

Leadership

Achieving Students

Hard-working Committed Athletes

Effective Communicators

Importance of Teamwork

ATHLETE EXPECTATIONS

ldquoTalent is cheaper than table salt What separates the talented individual from

the successful one is a lot of hard work

mdash Stephen King

Do not get involved with or do anything that would ever reflect negatively on yourself your

family or compromise the integrity of the athletes or coaches of our team This includes non-

school hours Everything you do reflects on our team school and community Any violation

of this policy can result in suspension or expulsion from the team

LOYALTY

You are expected to be loyal to your team and to your coaches at all times Understand the

importance of being a part of the Rampart Rams family

CHARACTER

The true reflection of a person comes when she is behind closed doors and out of the publicrsquos

eye Take pride in being a morally strong person Be a leader by positive example A

womanrsquos reputation is important but her character is her true worth

RESPECT

Trust that all decisions made by the coaching staff are in the best interest of the team One of

the goals of the coaching staff is to make this team the best it can possibly be No coach will

compromise the success of the team for an individual We will respect you as student athletes

and people and we will require you have the same respect for us

DRUGS AND ALCOHOL

It is impossible to be at your mental and physical best if you use drugs or alcohol Both

reduce your chances to become as physically fit as you need to be To be the best athlete you

can be you need the mental advantage of knowing you are doing everything possible to

enhance your teamrsquos chances of being successful Dont use drugs or alcohol Drugs and

alcohol consumption is illegal for high school students and there for any athlete partaking in

any illegal activity may be immediately dismissed from the team The player in question will

meet with the coaching staff and appropriate actions will be taken

SACRIFICE AND UNSELFISHNESS

Our team will always come before the individual Each member of our team will have a role

Understand how your role on the team is just as important as everyone elses Do not allow

yourself to be selfish put your team first

ldquoComing together is a beginning Keeping together is progress Working together is successrdquo

~Henry Ford

SCHOOL POLICIES

All policies as outlined by the Rampart High School Handbook apply to our program We are

leaders of the community as well as the student body Team members are subject to all rules

and regulations of Rampart High School We will adhere to these policies and set the

standard on this campus

General Conduct Reminders

Lacrosse athletes are expected to show respect for those in authority including

faculty administration coaches parents referees and team leaders

Lacrosse athletes are expected to respect each other as teammates and work

coherently as a team If the attitude or conduct of any athlete should have a negative

effect on the team or the school the Coach will hold a conference with the player

outlining the expected behavior improvements If there is no immediate correction of

the behavior or conduct the player will be sidelined until further notice Behavior

problems that persist will result in the player being dismissed from the team

Members must display proper behavior in class including not skipping cheating or

being late

Because all situations are different each will be dealt with in a manner decided upon

by the coaching staff with assistance from the administration if deemed necessary

Inappropriate behaviors not only reflect on the individual but can also affect the

image of the entire team Any successful organization or team always comes before

any one individual

CLASSROOM EXPECTATIONS

Conduct yourself as a champion and show respect to your teachers Do not allow a poor

attitude misbehavior or poor attendance to get you into trouble You are responsible for your

behavior and academic performance not your coach Players who have problems in this area

will not represent the team

Athletes not giving maximum effort and attitude in the classroom will be held accountable

You are a student-athlete student comes first

ELIGIBILITY

Our team members will adhere to all CHSAA and Rampart High School eligibility rules and

regulations It is your responsibility to fulfill all of your academic and attendance obligations

Eligibility for Participation in Co-Curricular Activities at Rampart High School

All athletes representing Rampart High School must satisfy all eligibility

requirements set for by the Colorado High School Activities Association

(CHSAA) and Rampart High School

CHSAA requires that athletes meet the following requirements for eligibility in

any sanctioned activity

Must not be 19 prior to August 1st of hisher senior year (CHSAA 17601)

Must not have had more than eight (8) semesters of high school participation

(CHSAA 17701)

Rampart is considered a Plan B school by the CHSAA meaning students other

than 1st semester freshman must have passed 5 credits the previous semester

For those students that have not passed 5 credits they will become eligible on

the 6th Thursday following Labor Day in the fall semester or the Friday

immediately prior to March 10th in the second semester (CHSAA 1720 (d))

Must be enrolled in 5 credit classes during the semester (CHSAA 1720 (d))

Enrolled in Rampart High School as a bona fide student or in a school that

does not have the specific sport (CHSAA 1720)

Students that do not pass 5 classes in the spring semester may make up credits in

two ways Summer school credit or course by correspondence may be taken for

those classes that the student failed Notification of the earned credits must be

received by Rampart on or before the Thursday prior to Labor Day

Rampart High School believes that athletes should be students first and athletes

second therefore the high school seeks to assist athletes in their academic studies

while still participating Grades are checked on Thursday every other week using

Infinite Campus Eligibility is based on the studentrsquos grade through the previous

two weeks

If an athlete has two (2) Frsquos heshe will not be able to compete in a scrimmage or

any contest from the day following grades being reported until the Friday after the

next two week posting when grades are checked again The athletic office will

inform coaches each two week period of those athletes who are failing Special

effort will be made to notify coaches when an athlete is ineligible

Note If a team member enters into a 6-week grace period they may still participate in all

practices and competitions and will be placed on an academic contract After the second

academic probation offense in their academic career a student is suspended from all

competition

Nobodys a natural You work hard to get good and then work to get better Its

hard to stay on top

mdash Paul Coffey

NHL star

COMMITMENT

Athletes are expected to attend all required activities such as workouts practices weight

training sessions and competitions

Starting immediately we will have the following activities

Regular Season

A team schedule will be issued You will be required to attend all team

functions practices games and team activities

Off Season (Summer)

Workouts and Practices

Fall Ball

Workouts Practices and Scrimmages

Winter Ball

Workouts and CSC Winter League

Schedules will be created As a coaching staff we implore you to engage in other activities to

become a well rounded athlete If you cannot make practices and workouts a comparable

workout must be substituted The coaching staff will work with you to decipher what

qualifies as a comparable workout

We fully embrace the new initiative being pushed by the USOC Governing Bodies

LTAD (Long Term Athlete Development) We believe in helping develop athletes so in

the off season we fully support and expect our athletes to be participating in other sports

and school activities

If I miss a day of practice I know it If I miss two days my manager knows it If I

miss three days my audience knows it

mdash Andreacute Previn

PRACTICE ATTIRE

1 Appropriate practice attire should be worn to all training sessions This means athletic

shortspants and shirtssweatshirts that are conducive to running

2 Preparation for the cold weather should be considered Layers are the best so that you can

adapt to any conditions Pantstights are encouraged everyday to ensure that the

muscles are warm prior to and during workouts

3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be

available everyday for practice but are not necessary

No opposing high school gear is permitted to be worn during practice

Please speak to the coaching staff if you have any questions regarding the correct

sneakers to purchase

PRACTICE EXPECTATIONS

1 Expectation for practice is to have a great attitude and effort Be ready to go

2 At the exact time practice is scheduled to start athletes are expected to be in the practice

area ready to begin

3 Team members are required to dress appropriately for all practices Make sure that you are

always prepared for all weather conditions including but not limited to pantstights

long sleeves gloves and a stocking hat

5 With the exception of personal illness or death in the immediate family all other absences

are unexcused unless prior approval is obtained from the Coach If it is absolutely

necessary for an athlete to be absent from a scheduled activity heshe must let the

coach know at least one week in advance This request may or may not be approved

based on the consideration for the overall good of the entire group

6 In the event of personal illness which keeps an athlete home from school the athlete will

call the Head Coach during the day This communication should come from athletes

not from parents unless in a dire situation Texting or email is acceptable

7 Any unexcused absences will result in an athlete meeting with the head coach to determine

the appropriate consequences

8 If you are injured and cannot practice you still need to be at practice with your teammates

or in rehabilitation with the Athletic Training staff

9 If you do not report to the trainer during lunch period or time you have available you will

be expected to practice

10 In case of a school cancellation due to weather or other incident there will be updates

posted online on the Girls Lacrosse Facebook page about alternate plans and text

andor emails sent out

11 Missing part of practice for another school activity may be allowed with prior notification

to a coach and note from a parent teacher or administrator however the participation

in the following match will be determined by the readiness of the athlete and the

nature of the absence

12 Cell phones are not permitted to be on the field or in use during practice

13 Ineligible players will work out a schedule with the coaching staff They will be

required to attend practices and study halls

14 An excused absence from practice the day prior to a game will result in that player not

starting

GAME EXPECTATIONS

In order to present ourselves in a united and championship fashion the following applies to

all competitions

Game day attire to school will be determined by the team at the practice prior to a

game You are required to adhere to the dress code the team decides

No Cell phones are permitted in the competition area

No iPODrsquos or MP3 players are permitted in the competition area

Athletes are expected to stay for the entire game

Athletes are expected to support one another We will expect event groups to watch

and encourage other event groups

All team members will be expected to wear the team uniform and warm up attire to

and during the game

Parents are expected to stay in the stands or the fan viewing area until the conclusion

of the game (This is after the coaching staff is finished addressing the team not

when the buzzer sounds)

o We greatly appreciate the support and encouragement of our parents and

friends but this is a competition and for the safety of the parents and friends

and so the athletes can concentrate no one is allowed on or around the bench

area other than the coaching staff athletes and team managers

Playing in a game is a privilege not a right The coaching staff will evaluate those who

have made a commitment to the team who work hard and whose skills have excelled

Every member of the team is important no matter what your game playing time is We

believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without

everyone we canrsquot win with out practice

TRAINING ROOM

If you believe you have an injury you should always report to the Athletic Trainer

immediately following school

If a player suspects they have sustained an injury during practice they should not leave until

they have consulted with the trainer For sport injuries Rampart athletes can be served best if

they consult the trainer prior to consulting a family doctor More information can be found in

the Athletic Training Room Guidelines posted in the Training Room Important expectations

that the training room staff requests

No spikes in the training room

Clean up after yourself

No bagsbackpacks in the training room

If you need treatment before practice be on time

Please see the athletic training staff before seeing a doctor unless it is an emergency

Do not ldquohang outrdquo in the training room

Respect others respect property respect the environment

NUTRITION

Performance nutrition is extremely important in an athletersquos success Having sustained

energy to handle training regiment as well as proper refueling for recovery and development

are extremely important

ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is

that simplerdquo - Amanda Leonard MPH RD

Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center

Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity

Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration

During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces

Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important

Carbohydrates

Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains

Proteins

Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients

Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes

Fat

Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves

Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance

This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff

PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali

PURPOSE

The goal of this strength and conditioning program is to breakdown every aspect within

athleticism and the sport of lacrosse and then develop these areas in proper combination with

each other within each individual so the end result is that we have made our athletes into the

best athletes and lacrosse players they can be

ELEMENTS

Our off season performance program can be broken down into three segments Stick work

conditioning and weight trainingtoning

STICK WORK

At least three times a week you should be working on your stick work This will not

only help you in lacrosse by perfecting your skills it will also help you as an overall

athlete and person by improving your eye hand coordination

Use these skills and drills to practice with a purpose Make efficient use of your time

by having a plan for what you want to accomplish Just throwing around is OK but

working on a specific move or skill you wish to perfect is far better This is your time

to try new things and develop your individual play

Donrsquot only work on what you are good at ndash work on something that needs

improvement No one is watching to see if you drop the ball miss the check or shoot

wide of goal Just go for it and have fun

See stick work outline

STICK WORK OUTLINE

Against a wall

1 25 right hand throw right hand catch and cradle

2 25 left hand throw left hand catch and cradle

3 25 quick stick right

4 25 quick stick left

5 25 right hand throw left hand catch left hand throw right hand catch

6 25 right hand throws ndash offside catch in front of left shoulder

7 25 left hand throws ndash offside catch in front of right shoulder

8 25 right hand in front of left shoulder throws regular catch right

9 25 left hand in front of left shoulder throws regular catch left

10 25 side arm passes both left and righthellip stand a little further back from wall

Cradling

1 right hand changing levels

2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)

3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)

4 left hand pulling left-right (same as above with other hand)

5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of

stickhellip BE CREATIVE

CONDITIONING

Is important for not only on field success but for overall heath When you are in good

shape you feel better sleep better have a better attitude and can perform better

DISTANCE AND STAMINA

Partaking in consistent distance workouts will help you increase your fitness level

and overall health Long term this will help increase your stamina and make your

speed workouts more effective It will also help with overuse injuries such as pulled

muscles and shin splints If you are healthy and in shape all year round your body

will not go into shock during season This will lead to a much more productive and

healthy athlete

For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking

Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc

SPEED WORK

In the sport of lacrosse explosive moves are important all over the field Speed work

is necessary to increase your ability to move to the ball to receive it play effective

defense and help prevent injuries

For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk

WEIGHTING TRAININGTONING

Our team needs to be in top shape to compete to the best of our ability The coaching

staff will teach you how to correctly train to not only help you on the lacrosse field

but maintain a healthy lifestyle

are strongly encouraged to go to the gym on our own time as well Strength training

will help your overall fitness The more lean muscle you have the easier it will be to

run the better shape you will be in and fewer injuries you will sustain

These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year

ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA

LETTERING

All Varsity athletes who finish the season in good standing will receive their varsity letter

The definition of a varsity athlete is someone who competed at the varsity level throughout

the season Letters will be awarded at the end of year banquet

UNIFORMS

Uniforms are to be worn according to the game calendar Blue Uniforms for away matches

and white Uniforms for home matches Athletes should have both uniforms at the ready on

game days Changes in uniforms will be determined by the Coaches andor the captains Any

changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and

ALL team members will be notified of the change Uniforms may only be used for games

(not practices or social events)

If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She

will pay the full price of the original item plus any shipping or reordering charges

If an athlete quits or is removed from the squad she will be expected to return all

uniform items owned by the school laundered within 48 hours Any items not

returned will be charged to her account with the school

CAPTAINS

Captains will be chosen by the coach at the beginning of the season Conduct attitude team

input leadership skills and student aptitude will be part of the criteria for choosing captains

This selection will be based upon

Ability to lead by example

Ability to communicate vision of the coaches

Visible during the off season

Ability to encourage teammates

Ability to hold teammates accountable

Contributor on the field

ATHLETE FEEDBACK AND EVALUATION

The coaching staff will be evaluating athletes daily They are open for questions at all times

please feel free to talk with the coaching staff about points to work on or any questions you

may have At the end of the season the coaching staff with evaluate all players and give them

a breakdown on things to work on and goals for next season

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date

Page 4: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

RAMPART LACROSSE

ldquoIts not the will to win that mattersmdasheveryone has that Its the will to prepare to

win that matters

mdash Paul Bear Bryant

Team Purpose Statement

The Rampart Lacrosse Team is here to prepare tomorrowrsquos leaders by developing character

instilling great work habits teaching the importance of Academics and developing a team

which pursues excellence

Statement of Philosophy

As we compete in the sport of lacrosse we strive to develop not only talented athletes but

young respectful women who are well rounded and hardworking We believe the structure

discipline and effort required to succeed in interscholastic athletics teaches participants the

lifelong lessons of responsibility accountability teamwork and commitment

We want to train compete and prepare at the highest level and pursue excellence in all we

do

Qualities we Desire in our Athletes

Leadership

Achieving Students

Hard-working Committed Athletes

Effective Communicators

Importance of Teamwork

ATHLETE EXPECTATIONS

ldquoTalent is cheaper than table salt What separates the talented individual from

the successful one is a lot of hard work

mdash Stephen King

Do not get involved with or do anything that would ever reflect negatively on yourself your

family or compromise the integrity of the athletes or coaches of our team This includes non-

school hours Everything you do reflects on our team school and community Any violation

of this policy can result in suspension or expulsion from the team

LOYALTY

You are expected to be loyal to your team and to your coaches at all times Understand the

importance of being a part of the Rampart Rams family

CHARACTER

The true reflection of a person comes when she is behind closed doors and out of the publicrsquos

eye Take pride in being a morally strong person Be a leader by positive example A

womanrsquos reputation is important but her character is her true worth

RESPECT

Trust that all decisions made by the coaching staff are in the best interest of the team One of

the goals of the coaching staff is to make this team the best it can possibly be No coach will

compromise the success of the team for an individual We will respect you as student athletes

and people and we will require you have the same respect for us

DRUGS AND ALCOHOL

It is impossible to be at your mental and physical best if you use drugs or alcohol Both

reduce your chances to become as physically fit as you need to be To be the best athlete you

can be you need the mental advantage of knowing you are doing everything possible to

enhance your teamrsquos chances of being successful Dont use drugs or alcohol Drugs and

alcohol consumption is illegal for high school students and there for any athlete partaking in

any illegal activity may be immediately dismissed from the team The player in question will

meet with the coaching staff and appropriate actions will be taken

SACRIFICE AND UNSELFISHNESS

Our team will always come before the individual Each member of our team will have a role

Understand how your role on the team is just as important as everyone elses Do not allow

yourself to be selfish put your team first

ldquoComing together is a beginning Keeping together is progress Working together is successrdquo

~Henry Ford

SCHOOL POLICIES

All policies as outlined by the Rampart High School Handbook apply to our program We are

leaders of the community as well as the student body Team members are subject to all rules

and regulations of Rampart High School We will adhere to these policies and set the

standard on this campus

General Conduct Reminders

Lacrosse athletes are expected to show respect for those in authority including

faculty administration coaches parents referees and team leaders

Lacrosse athletes are expected to respect each other as teammates and work

coherently as a team If the attitude or conduct of any athlete should have a negative

effect on the team or the school the Coach will hold a conference with the player

outlining the expected behavior improvements If there is no immediate correction of

the behavior or conduct the player will be sidelined until further notice Behavior

problems that persist will result in the player being dismissed from the team

Members must display proper behavior in class including not skipping cheating or

being late

Because all situations are different each will be dealt with in a manner decided upon

by the coaching staff with assistance from the administration if deemed necessary

Inappropriate behaviors not only reflect on the individual but can also affect the

image of the entire team Any successful organization or team always comes before

any one individual

CLASSROOM EXPECTATIONS

Conduct yourself as a champion and show respect to your teachers Do not allow a poor

attitude misbehavior or poor attendance to get you into trouble You are responsible for your

behavior and academic performance not your coach Players who have problems in this area

will not represent the team

Athletes not giving maximum effort and attitude in the classroom will be held accountable

You are a student-athlete student comes first

ELIGIBILITY

Our team members will adhere to all CHSAA and Rampart High School eligibility rules and

regulations It is your responsibility to fulfill all of your academic and attendance obligations

Eligibility for Participation in Co-Curricular Activities at Rampart High School

All athletes representing Rampart High School must satisfy all eligibility

requirements set for by the Colorado High School Activities Association

(CHSAA) and Rampart High School

CHSAA requires that athletes meet the following requirements for eligibility in

any sanctioned activity

Must not be 19 prior to August 1st of hisher senior year (CHSAA 17601)

Must not have had more than eight (8) semesters of high school participation

(CHSAA 17701)

Rampart is considered a Plan B school by the CHSAA meaning students other

than 1st semester freshman must have passed 5 credits the previous semester

For those students that have not passed 5 credits they will become eligible on

the 6th Thursday following Labor Day in the fall semester or the Friday

immediately prior to March 10th in the second semester (CHSAA 1720 (d))

Must be enrolled in 5 credit classes during the semester (CHSAA 1720 (d))

Enrolled in Rampart High School as a bona fide student or in a school that

does not have the specific sport (CHSAA 1720)

Students that do not pass 5 classes in the spring semester may make up credits in

two ways Summer school credit or course by correspondence may be taken for

those classes that the student failed Notification of the earned credits must be

received by Rampart on or before the Thursday prior to Labor Day

Rampart High School believes that athletes should be students first and athletes

second therefore the high school seeks to assist athletes in their academic studies

while still participating Grades are checked on Thursday every other week using

Infinite Campus Eligibility is based on the studentrsquos grade through the previous

two weeks

If an athlete has two (2) Frsquos heshe will not be able to compete in a scrimmage or

any contest from the day following grades being reported until the Friday after the

next two week posting when grades are checked again The athletic office will

inform coaches each two week period of those athletes who are failing Special

effort will be made to notify coaches when an athlete is ineligible

Note If a team member enters into a 6-week grace period they may still participate in all

practices and competitions and will be placed on an academic contract After the second

academic probation offense in their academic career a student is suspended from all

competition

Nobodys a natural You work hard to get good and then work to get better Its

hard to stay on top

mdash Paul Coffey

NHL star

COMMITMENT

Athletes are expected to attend all required activities such as workouts practices weight

training sessions and competitions

Starting immediately we will have the following activities

Regular Season

A team schedule will be issued You will be required to attend all team

functions practices games and team activities

Off Season (Summer)

Workouts and Practices

Fall Ball

Workouts Practices and Scrimmages

Winter Ball

Workouts and CSC Winter League

Schedules will be created As a coaching staff we implore you to engage in other activities to

become a well rounded athlete If you cannot make practices and workouts a comparable

workout must be substituted The coaching staff will work with you to decipher what

qualifies as a comparable workout

We fully embrace the new initiative being pushed by the USOC Governing Bodies

LTAD (Long Term Athlete Development) We believe in helping develop athletes so in

the off season we fully support and expect our athletes to be participating in other sports

and school activities

If I miss a day of practice I know it If I miss two days my manager knows it If I

miss three days my audience knows it

mdash Andreacute Previn

PRACTICE ATTIRE

1 Appropriate practice attire should be worn to all training sessions This means athletic

shortspants and shirtssweatshirts that are conducive to running

2 Preparation for the cold weather should be considered Layers are the best so that you can

adapt to any conditions Pantstights are encouraged everyday to ensure that the

muscles are warm prior to and during workouts

3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be

available everyday for practice but are not necessary

No opposing high school gear is permitted to be worn during practice

Please speak to the coaching staff if you have any questions regarding the correct

sneakers to purchase

PRACTICE EXPECTATIONS

1 Expectation for practice is to have a great attitude and effort Be ready to go

2 At the exact time practice is scheduled to start athletes are expected to be in the practice

area ready to begin

3 Team members are required to dress appropriately for all practices Make sure that you are

always prepared for all weather conditions including but not limited to pantstights

long sleeves gloves and a stocking hat

5 With the exception of personal illness or death in the immediate family all other absences

are unexcused unless prior approval is obtained from the Coach If it is absolutely

necessary for an athlete to be absent from a scheduled activity heshe must let the

coach know at least one week in advance This request may or may not be approved

based on the consideration for the overall good of the entire group

6 In the event of personal illness which keeps an athlete home from school the athlete will

call the Head Coach during the day This communication should come from athletes

not from parents unless in a dire situation Texting or email is acceptable

7 Any unexcused absences will result in an athlete meeting with the head coach to determine

the appropriate consequences

8 If you are injured and cannot practice you still need to be at practice with your teammates

or in rehabilitation with the Athletic Training staff

9 If you do not report to the trainer during lunch period or time you have available you will

be expected to practice

10 In case of a school cancellation due to weather or other incident there will be updates

posted online on the Girls Lacrosse Facebook page about alternate plans and text

andor emails sent out

11 Missing part of practice for another school activity may be allowed with prior notification

to a coach and note from a parent teacher or administrator however the participation

in the following match will be determined by the readiness of the athlete and the

nature of the absence

12 Cell phones are not permitted to be on the field or in use during practice

13 Ineligible players will work out a schedule with the coaching staff They will be

required to attend practices and study halls

14 An excused absence from practice the day prior to a game will result in that player not

starting

GAME EXPECTATIONS

In order to present ourselves in a united and championship fashion the following applies to

all competitions

Game day attire to school will be determined by the team at the practice prior to a

game You are required to adhere to the dress code the team decides

No Cell phones are permitted in the competition area

No iPODrsquos or MP3 players are permitted in the competition area

Athletes are expected to stay for the entire game

Athletes are expected to support one another We will expect event groups to watch

and encourage other event groups

All team members will be expected to wear the team uniform and warm up attire to

and during the game

Parents are expected to stay in the stands or the fan viewing area until the conclusion

of the game (This is after the coaching staff is finished addressing the team not

when the buzzer sounds)

o We greatly appreciate the support and encouragement of our parents and

friends but this is a competition and for the safety of the parents and friends

and so the athletes can concentrate no one is allowed on or around the bench

area other than the coaching staff athletes and team managers

Playing in a game is a privilege not a right The coaching staff will evaluate those who

have made a commitment to the team who work hard and whose skills have excelled

Every member of the team is important no matter what your game playing time is We

believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without

everyone we canrsquot win with out practice

TRAINING ROOM

If you believe you have an injury you should always report to the Athletic Trainer

immediately following school

If a player suspects they have sustained an injury during practice they should not leave until

they have consulted with the trainer For sport injuries Rampart athletes can be served best if

they consult the trainer prior to consulting a family doctor More information can be found in

the Athletic Training Room Guidelines posted in the Training Room Important expectations

that the training room staff requests

No spikes in the training room

Clean up after yourself

No bagsbackpacks in the training room

If you need treatment before practice be on time

Please see the athletic training staff before seeing a doctor unless it is an emergency

Do not ldquohang outrdquo in the training room

Respect others respect property respect the environment

NUTRITION

Performance nutrition is extremely important in an athletersquos success Having sustained

energy to handle training regiment as well as proper refueling for recovery and development

are extremely important

ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is

that simplerdquo - Amanda Leonard MPH RD

Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center

Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity

Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration

During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces

Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important

Carbohydrates

Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains

Proteins

Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients

Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes

Fat

Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves

Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance

This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff

PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali

PURPOSE

The goal of this strength and conditioning program is to breakdown every aspect within

athleticism and the sport of lacrosse and then develop these areas in proper combination with

each other within each individual so the end result is that we have made our athletes into the

best athletes and lacrosse players they can be

ELEMENTS

Our off season performance program can be broken down into three segments Stick work

conditioning and weight trainingtoning

STICK WORK

At least three times a week you should be working on your stick work This will not

only help you in lacrosse by perfecting your skills it will also help you as an overall

athlete and person by improving your eye hand coordination

Use these skills and drills to practice with a purpose Make efficient use of your time

by having a plan for what you want to accomplish Just throwing around is OK but

working on a specific move or skill you wish to perfect is far better This is your time

to try new things and develop your individual play

Donrsquot only work on what you are good at ndash work on something that needs

improvement No one is watching to see if you drop the ball miss the check or shoot

wide of goal Just go for it and have fun

See stick work outline

STICK WORK OUTLINE

Against a wall

1 25 right hand throw right hand catch and cradle

2 25 left hand throw left hand catch and cradle

3 25 quick stick right

4 25 quick stick left

5 25 right hand throw left hand catch left hand throw right hand catch

6 25 right hand throws ndash offside catch in front of left shoulder

7 25 left hand throws ndash offside catch in front of right shoulder

8 25 right hand in front of left shoulder throws regular catch right

9 25 left hand in front of left shoulder throws regular catch left

10 25 side arm passes both left and righthellip stand a little further back from wall

Cradling

1 right hand changing levels

2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)

3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)

4 left hand pulling left-right (same as above with other hand)

5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of

stickhellip BE CREATIVE

CONDITIONING

Is important for not only on field success but for overall heath When you are in good

shape you feel better sleep better have a better attitude and can perform better

DISTANCE AND STAMINA

Partaking in consistent distance workouts will help you increase your fitness level

and overall health Long term this will help increase your stamina and make your

speed workouts more effective It will also help with overuse injuries such as pulled

muscles and shin splints If you are healthy and in shape all year round your body

will not go into shock during season This will lead to a much more productive and

healthy athlete

For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking

Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc

SPEED WORK

In the sport of lacrosse explosive moves are important all over the field Speed work

is necessary to increase your ability to move to the ball to receive it play effective

defense and help prevent injuries

For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk

WEIGHTING TRAININGTONING

Our team needs to be in top shape to compete to the best of our ability The coaching

staff will teach you how to correctly train to not only help you on the lacrosse field

but maintain a healthy lifestyle

are strongly encouraged to go to the gym on our own time as well Strength training

will help your overall fitness The more lean muscle you have the easier it will be to

run the better shape you will be in and fewer injuries you will sustain

These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year

ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA

LETTERING

All Varsity athletes who finish the season in good standing will receive their varsity letter

The definition of a varsity athlete is someone who competed at the varsity level throughout

the season Letters will be awarded at the end of year banquet

UNIFORMS

Uniforms are to be worn according to the game calendar Blue Uniforms for away matches

and white Uniforms for home matches Athletes should have both uniforms at the ready on

game days Changes in uniforms will be determined by the Coaches andor the captains Any

changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and

ALL team members will be notified of the change Uniforms may only be used for games

(not practices or social events)

If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She

will pay the full price of the original item plus any shipping or reordering charges

If an athlete quits or is removed from the squad she will be expected to return all

uniform items owned by the school laundered within 48 hours Any items not

returned will be charged to her account with the school

CAPTAINS

Captains will be chosen by the coach at the beginning of the season Conduct attitude team

input leadership skills and student aptitude will be part of the criteria for choosing captains

This selection will be based upon

Ability to lead by example

Ability to communicate vision of the coaches

Visible during the off season

Ability to encourage teammates

Ability to hold teammates accountable

Contributor on the field

ATHLETE FEEDBACK AND EVALUATION

The coaching staff will be evaluating athletes daily They are open for questions at all times

please feel free to talk with the coaching staff about points to work on or any questions you

may have At the end of the season the coaching staff with evaluate all players and give them

a breakdown on things to work on and goals for next season

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date

Page 5: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

ATHLETE EXPECTATIONS

ldquoTalent is cheaper than table salt What separates the talented individual from

the successful one is a lot of hard work

mdash Stephen King

Do not get involved with or do anything that would ever reflect negatively on yourself your

family or compromise the integrity of the athletes or coaches of our team This includes non-

school hours Everything you do reflects on our team school and community Any violation

of this policy can result in suspension or expulsion from the team

LOYALTY

You are expected to be loyal to your team and to your coaches at all times Understand the

importance of being a part of the Rampart Rams family

CHARACTER

The true reflection of a person comes when she is behind closed doors and out of the publicrsquos

eye Take pride in being a morally strong person Be a leader by positive example A

womanrsquos reputation is important but her character is her true worth

RESPECT

Trust that all decisions made by the coaching staff are in the best interest of the team One of

the goals of the coaching staff is to make this team the best it can possibly be No coach will

compromise the success of the team for an individual We will respect you as student athletes

and people and we will require you have the same respect for us

DRUGS AND ALCOHOL

It is impossible to be at your mental and physical best if you use drugs or alcohol Both

reduce your chances to become as physically fit as you need to be To be the best athlete you

can be you need the mental advantage of knowing you are doing everything possible to

enhance your teamrsquos chances of being successful Dont use drugs or alcohol Drugs and

alcohol consumption is illegal for high school students and there for any athlete partaking in

any illegal activity may be immediately dismissed from the team The player in question will

meet with the coaching staff and appropriate actions will be taken

SACRIFICE AND UNSELFISHNESS

Our team will always come before the individual Each member of our team will have a role

Understand how your role on the team is just as important as everyone elses Do not allow

yourself to be selfish put your team first

ldquoComing together is a beginning Keeping together is progress Working together is successrdquo

~Henry Ford

SCHOOL POLICIES

All policies as outlined by the Rampart High School Handbook apply to our program We are

leaders of the community as well as the student body Team members are subject to all rules

and regulations of Rampart High School We will adhere to these policies and set the

standard on this campus

General Conduct Reminders

Lacrosse athletes are expected to show respect for those in authority including

faculty administration coaches parents referees and team leaders

Lacrosse athletes are expected to respect each other as teammates and work

coherently as a team If the attitude or conduct of any athlete should have a negative

effect on the team or the school the Coach will hold a conference with the player

outlining the expected behavior improvements If there is no immediate correction of

the behavior or conduct the player will be sidelined until further notice Behavior

problems that persist will result in the player being dismissed from the team

Members must display proper behavior in class including not skipping cheating or

being late

Because all situations are different each will be dealt with in a manner decided upon

by the coaching staff with assistance from the administration if deemed necessary

Inappropriate behaviors not only reflect on the individual but can also affect the

image of the entire team Any successful organization or team always comes before

any one individual

CLASSROOM EXPECTATIONS

Conduct yourself as a champion and show respect to your teachers Do not allow a poor

attitude misbehavior or poor attendance to get you into trouble You are responsible for your

behavior and academic performance not your coach Players who have problems in this area

will not represent the team

Athletes not giving maximum effort and attitude in the classroom will be held accountable

You are a student-athlete student comes first

ELIGIBILITY

Our team members will adhere to all CHSAA and Rampart High School eligibility rules and

regulations It is your responsibility to fulfill all of your academic and attendance obligations

Eligibility for Participation in Co-Curricular Activities at Rampart High School

All athletes representing Rampart High School must satisfy all eligibility

requirements set for by the Colorado High School Activities Association

(CHSAA) and Rampart High School

CHSAA requires that athletes meet the following requirements for eligibility in

any sanctioned activity

Must not be 19 prior to August 1st of hisher senior year (CHSAA 17601)

Must not have had more than eight (8) semesters of high school participation

(CHSAA 17701)

Rampart is considered a Plan B school by the CHSAA meaning students other

than 1st semester freshman must have passed 5 credits the previous semester

For those students that have not passed 5 credits they will become eligible on

the 6th Thursday following Labor Day in the fall semester or the Friday

immediately prior to March 10th in the second semester (CHSAA 1720 (d))

Must be enrolled in 5 credit classes during the semester (CHSAA 1720 (d))

Enrolled in Rampart High School as a bona fide student or in a school that

does not have the specific sport (CHSAA 1720)

Students that do not pass 5 classes in the spring semester may make up credits in

two ways Summer school credit or course by correspondence may be taken for

those classes that the student failed Notification of the earned credits must be

received by Rampart on or before the Thursday prior to Labor Day

Rampart High School believes that athletes should be students first and athletes

second therefore the high school seeks to assist athletes in their academic studies

while still participating Grades are checked on Thursday every other week using

Infinite Campus Eligibility is based on the studentrsquos grade through the previous

two weeks

If an athlete has two (2) Frsquos heshe will not be able to compete in a scrimmage or

any contest from the day following grades being reported until the Friday after the

next two week posting when grades are checked again The athletic office will

inform coaches each two week period of those athletes who are failing Special

effort will be made to notify coaches when an athlete is ineligible

Note If a team member enters into a 6-week grace period they may still participate in all

practices and competitions and will be placed on an academic contract After the second

academic probation offense in their academic career a student is suspended from all

competition

Nobodys a natural You work hard to get good and then work to get better Its

hard to stay on top

mdash Paul Coffey

NHL star

COMMITMENT

Athletes are expected to attend all required activities such as workouts practices weight

training sessions and competitions

Starting immediately we will have the following activities

Regular Season

A team schedule will be issued You will be required to attend all team

functions practices games and team activities

Off Season (Summer)

Workouts and Practices

Fall Ball

Workouts Practices and Scrimmages

Winter Ball

Workouts and CSC Winter League

Schedules will be created As a coaching staff we implore you to engage in other activities to

become a well rounded athlete If you cannot make practices and workouts a comparable

workout must be substituted The coaching staff will work with you to decipher what

qualifies as a comparable workout

We fully embrace the new initiative being pushed by the USOC Governing Bodies

LTAD (Long Term Athlete Development) We believe in helping develop athletes so in

the off season we fully support and expect our athletes to be participating in other sports

and school activities

If I miss a day of practice I know it If I miss two days my manager knows it If I

miss three days my audience knows it

mdash Andreacute Previn

PRACTICE ATTIRE

1 Appropriate practice attire should be worn to all training sessions This means athletic

shortspants and shirtssweatshirts that are conducive to running

2 Preparation for the cold weather should be considered Layers are the best so that you can

adapt to any conditions Pantstights are encouraged everyday to ensure that the

muscles are warm prior to and during workouts

3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be

available everyday for practice but are not necessary

No opposing high school gear is permitted to be worn during practice

Please speak to the coaching staff if you have any questions regarding the correct

sneakers to purchase

PRACTICE EXPECTATIONS

1 Expectation for practice is to have a great attitude and effort Be ready to go

2 At the exact time practice is scheduled to start athletes are expected to be in the practice

area ready to begin

3 Team members are required to dress appropriately for all practices Make sure that you are

always prepared for all weather conditions including but not limited to pantstights

long sleeves gloves and a stocking hat

5 With the exception of personal illness or death in the immediate family all other absences

are unexcused unless prior approval is obtained from the Coach If it is absolutely

necessary for an athlete to be absent from a scheduled activity heshe must let the

coach know at least one week in advance This request may or may not be approved

based on the consideration for the overall good of the entire group

6 In the event of personal illness which keeps an athlete home from school the athlete will

call the Head Coach during the day This communication should come from athletes

not from parents unless in a dire situation Texting or email is acceptable

7 Any unexcused absences will result in an athlete meeting with the head coach to determine

the appropriate consequences

8 If you are injured and cannot practice you still need to be at practice with your teammates

or in rehabilitation with the Athletic Training staff

9 If you do not report to the trainer during lunch period or time you have available you will

be expected to practice

10 In case of a school cancellation due to weather or other incident there will be updates

posted online on the Girls Lacrosse Facebook page about alternate plans and text

andor emails sent out

11 Missing part of practice for another school activity may be allowed with prior notification

to a coach and note from a parent teacher or administrator however the participation

in the following match will be determined by the readiness of the athlete and the

nature of the absence

12 Cell phones are not permitted to be on the field or in use during practice

13 Ineligible players will work out a schedule with the coaching staff They will be

required to attend practices and study halls

14 An excused absence from practice the day prior to a game will result in that player not

starting

GAME EXPECTATIONS

In order to present ourselves in a united and championship fashion the following applies to

all competitions

Game day attire to school will be determined by the team at the practice prior to a

game You are required to adhere to the dress code the team decides

No Cell phones are permitted in the competition area

No iPODrsquos or MP3 players are permitted in the competition area

Athletes are expected to stay for the entire game

Athletes are expected to support one another We will expect event groups to watch

and encourage other event groups

All team members will be expected to wear the team uniform and warm up attire to

and during the game

Parents are expected to stay in the stands or the fan viewing area until the conclusion

of the game (This is after the coaching staff is finished addressing the team not

when the buzzer sounds)

o We greatly appreciate the support and encouragement of our parents and

friends but this is a competition and for the safety of the parents and friends

and so the athletes can concentrate no one is allowed on or around the bench

area other than the coaching staff athletes and team managers

Playing in a game is a privilege not a right The coaching staff will evaluate those who

have made a commitment to the team who work hard and whose skills have excelled

Every member of the team is important no matter what your game playing time is We

believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without

everyone we canrsquot win with out practice

TRAINING ROOM

If you believe you have an injury you should always report to the Athletic Trainer

immediately following school

If a player suspects they have sustained an injury during practice they should not leave until

they have consulted with the trainer For sport injuries Rampart athletes can be served best if

they consult the trainer prior to consulting a family doctor More information can be found in

the Athletic Training Room Guidelines posted in the Training Room Important expectations

that the training room staff requests

No spikes in the training room

Clean up after yourself

No bagsbackpacks in the training room

If you need treatment before practice be on time

Please see the athletic training staff before seeing a doctor unless it is an emergency

Do not ldquohang outrdquo in the training room

Respect others respect property respect the environment

NUTRITION

Performance nutrition is extremely important in an athletersquos success Having sustained

energy to handle training regiment as well as proper refueling for recovery and development

are extremely important

ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is

that simplerdquo - Amanda Leonard MPH RD

Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center

Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity

Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration

During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces

Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important

Carbohydrates

Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains

Proteins

Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients

Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes

Fat

Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves

Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance

This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff

PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali

PURPOSE

The goal of this strength and conditioning program is to breakdown every aspect within

athleticism and the sport of lacrosse and then develop these areas in proper combination with

each other within each individual so the end result is that we have made our athletes into the

best athletes and lacrosse players they can be

ELEMENTS

Our off season performance program can be broken down into three segments Stick work

conditioning and weight trainingtoning

STICK WORK

At least three times a week you should be working on your stick work This will not

only help you in lacrosse by perfecting your skills it will also help you as an overall

athlete and person by improving your eye hand coordination

Use these skills and drills to practice with a purpose Make efficient use of your time

by having a plan for what you want to accomplish Just throwing around is OK but

working on a specific move or skill you wish to perfect is far better This is your time

to try new things and develop your individual play

Donrsquot only work on what you are good at ndash work on something that needs

improvement No one is watching to see if you drop the ball miss the check or shoot

wide of goal Just go for it and have fun

See stick work outline

STICK WORK OUTLINE

Against a wall

1 25 right hand throw right hand catch and cradle

2 25 left hand throw left hand catch and cradle

3 25 quick stick right

4 25 quick stick left

5 25 right hand throw left hand catch left hand throw right hand catch

6 25 right hand throws ndash offside catch in front of left shoulder

7 25 left hand throws ndash offside catch in front of right shoulder

8 25 right hand in front of left shoulder throws regular catch right

9 25 left hand in front of left shoulder throws regular catch left

10 25 side arm passes both left and righthellip stand a little further back from wall

Cradling

1 right hand changing levels

2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)

3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)

4 left hand pulling left-right (same as above with other hand)

5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of

stickhellip BE CREATIVE

CONDITIONING

Is important for not only on field success but for overall heath When you are in good

shape you feel better sleep better have a better attitude and can perform better

DISTANCE AND STAMINA

Partaking in consistent distance workouts will help you increase your fitness level

and overall health Long term this will help increase your stamina and make your

speed workouts more effective It will also help with overuse injuries such as pulled

muscles and shin splints If you are healthy and in shape all year round your body

will not go into shock during season This will lead to a much more productive and

healthy athlete

For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking

Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc

SPEED WORK

In the sport of lacrosse explosive moves are important all over the field Speed work

is necessary to increase your ability to move to the ball to receive it play effective

defense and help prevent injuries

For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk

WEIGHTING TRAININGTONING

Our team needs to be in top shape to compete to the best of our ability The coaching

staff will teach you how to correctly train to not only help you on the lacrosse field

but maintain a healthy lifestyle

are strongly encouraged to go to the gym on our own time as well Strength training

will help your overall fitness The more lean muscle you have the easier it will be to

run the better shape you will be in and fewer injuries you will sustain

These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year

ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA

LETTERING

All Varsity athletes who finish the season in good standing will receive their varsity letter

The definition of a varsity athlete is someone who competed at the varsity level throughout

the season Letters will be awarded at the end of year banquet

UNIFORMS

Uniforms are to be worn according to the game calendar Blue Uniforms for away matches

and white Uniforms for home matches Athletes should have both uniforms at the ready on

game days Changes in uniforms will be determined by the Coaches andor the captains Any

changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and

ALL team members will be notified of the change Uniforms may only be used for games

(not practices or social events)

If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She

will pay the full price of the original item plus any shipping or reordering charges

If an athlete quits or is removed from the squad she will be expected to return all

uniform items owned by the school laundered within 48 hours Any items not

returned will be charged to her account with the school

CAPTAINS

Captains will be chosen by the coach at the beginning of the season Conduct attitude team

input leadership skills and student aptitude will be part of the criteria for choosing captains

This selection will be based upon

Ability to lead by example

Ability to communicate vision of the coaches

Visible during the off season

Ability to encourage teammates

Ability to hold teammates accountable

Contributor on the field

ATHLETE FEEDBACK AND EVALUATION

The coaching staff will be evaluating athletes daily They are open for questions at all times

please feel free to talk with the coaching staff about points to work on or any questions you

may have At the end of the season the coaching staff with evaluate all players and give them

a breakdown on things to work on and goals for next season

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date

Page 6: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

ldquoComing together is a beginning Keeping together is progress Working together is successrdquo

~Henry Ford

SCHOOL POLICIES

All policies as outlined by the Rampart High School Handbook apply to our program We are

leaders of the community as well as the student body Team members are subject to all rules

and regulations of Rampart High School We will adhere to these policies and set the

standard on this campus

General Conduct Reminders

Lacrosse athletes are expected to show respect for those in authority including

faculty administration coaches parents referees and team leaders

Lacrosse athletes are expected to respect each other as teammates and work

coherently as a team If the attitude or conduct of any athlete should have a negative

effect on the team or the school the Coach will hold a conference with the player

outlining the expected behavior improvements If there is no immediate correction of

the behavior or conduct the player will be sidelined until further notice Behavior

problems that persist will result in the player being dismissed from the team

Members must display proper behavior in class including not skipping cheating or

being late

Because all situations are different each will be dealt with in a manner decided upon

by the coaching staff with assistance from the administration if deemed necessary

Inappropriate behaviors not only reflect on the individual but can also affect the

image of the entire team Any successful organization or team always comes before

any one individual

CLASSROOM EXPECTATIONS

Conduct yourself as a champion and show respect to your teachers Do not allow a poor

attitude misbehavior or poor attendance to get you into trouble You are responsible for your

behavior and academic performance not your coach Players who have problems in this area

will not represent the team

Athletes not giving maximum effort and attitude in the classroom will be held accountable

You are a student-athlete student comes first

ELIGIBILITY

Our team members will adhere to all CHSAA and Rampart High School eligibility rules and

regulations It is your responsibility to fulfill all of your academic and attendance obligations

Eligibility for Participation in Co-Curricular Activities at Rampart High School

All athletes representing Rampart High School must satisfy all eligibility

requirements set for by the Colorado High School Activities Association

(CHSAA) and Rampart High School

CHSAA requires that athletes meet the following requirements for eligibility in

any sanctioned activity

Must not be 19 prior to August 1st of hisher senior year (CHSAA 17601)

Must not have had more than eight (8) semesters of high school participation

(CHSAA 17701)

Rampart is considered a Plan B school by the CHSAA meaning students other

than 1st semester freshman must have passed 5 credits the previous semester

For those students that have not passed 5 credits they will become eligible on

the 6th Thursday following Labor Day in the fall semester or the Friday

immediately prior to March 10th in the second semester (CHSAA 1720 (d))

Must be enrolled in 5 credit classes during the semester (CHSAA 1720 (d))

Enrolled in Rampart High School as a bona fide student or in a school that

does not have the specific sport (CHSAA 1720)

Students that do not pass 5 classes in the spring semester may make up credits in

two ways Summer school credit or course by correspondence may be taken for

those classes that the student failed Notification of the earned credits must be

received by Rampart on or before the Thursday prior to Labor Day

Rampart High School believes that athletes should be students first and athletes

second therefore the high school seeks to assist athletes in their academic studies

while still participating Grades are checked on Thursday every other week using

Infinite Campus Eligibility is based on the studentrsquos grade through the previous

two weeks

If an athlete has two (2) Frsquos heshe will not be able to compete in a scrimmage or

any contest from the day following grades being reported until the Friday after the

next two week posting when grades are checked again The athletic office will

inform coaches each two week period of those athletes who are failing Special

effort will be made to notify coaches when an athlete is ineligible

Note If a team member enters into a 6-week grace period they may still participate in all

practices and competitions and will be placed on an academic contract After the second

academic probation offense in their academic career a student is suspended from all

competition

Nobodys a natural You work hard to get good and then work to get better Its

hard to stay on top

mdash Paul Coffey

NHL star

COMMITMENT

Athletes are expected to attend all required activities such as workouts practices weight

training sessions and competitions

Starting immediately we will have the following activities

Regular Season

A team schedule will be issued You will be required to attend all team

functions practices games and team activities

Off Season (Summer)

Workouts and Practices

Fall Ball

Workouts Practices and Scrimmages

Winter Ball

Workouts and CSC Winter League

Schedules will be created As a coaching staff we implore you to engage in other activities to

become a well rounded athlete If you cannot make practices and workouts a comparable

workout must be substituted The coaching staff will work with you to decipher what

qualifies as a comparable workout

We fully embrace the new initiative being pushed by the USOC Governing Bodies

LTAD (Long Term Athlete Development) We believe in helping develop athletes so in

the off season we fully support and expect our athletes to be participating in other sports

and school activities

If I miss a day of practice I know it If I miss two days my manager knows it If I

miss three days my audience knows it

mdash Andreacute Previn

PRACTICE ATTIRE

1 Appropriate practice attire should be worn to all training sessions This means athletic

shortspants and shirtssweatshirts that are conducive to running

2 Preparation for the cold weather should be considered Layers are the best so that you can

adapt to any conditions Pantstights are encouraged everyday to ensure that the

muscles are warm prior to and during workouts

3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be

available everyday for practice but are not necessary

No opposing high school gear is permitted to be worn during practice

Please speak to the coaching staff if you have any questions regarding the correct

sneakers to purchase

PRACTICE EXPECTATIONS

1 Expectation for practice is to have a great attitude and effort Be ready to go

2 At the exact time practice is scheduled to start athletes are expected to be in the practice

area ready to begin

3 Team members are required to dress appropriately for all practices Make sure that you are

always prepared for all weather conditions including but not limited to pantstights

long sleeves gloves and a stocking hat

5 With the exception of personal illness or death in the immediate family all other absences

are unexcused unless prior approval is obtained from the Coach If it is absolutely

necessary for an athlete to be absent from a scheduled activity heshe must let the

coach know at least one week in advance This request may or may not be approved

based on the consideration for the overall good of the entire group

6 In the event of personal illness which keeps an athlete home from school the athlete will

call the Head Coach during the day This communication should come from athletes

not from parents unless in a dire situation Texting or email is acceptable

7 Any unexcused absences will result in an athlete meeting with the head coach to determine

the appropriate consequences

8 If you are injured and cannot practice you still need to be at practice with your teammates

or in rehabilitation with the Athletic Training staff

9 If you do not report to the trainer during lunch period or time you have available you will

be expected to practice

10 In case of a school cancellation due to weather or other incident there will be updates

posted online on the Girls Lacrosse Facebook page about alternate plans and text

andor emails sent out

11 Missing part of practice for another school activity may be allowed with prior notification

to a coach and note from a parent teacher or administrator however the participation

in the following match will be determined by the readiness of the athlete and the

nature of the absence

12 Cell phones are not permitted to be on the field or in use during practice

13 Ineligible players will work out a schedule with the coaching staff They will be

required to attend practices and study halls

14 An excused absence from practice the day prior to a game will result in that player not

starting

GAME EXPECTATIONS

In order to present ourselves in a united and championship fashion the following applies to

all competitions

Game day attire to school will be determined by the team at the practice prior to a

game You are required to adhere to the dress code the team decides

No Cell phones are permitted in the competition area

No iPODrsquos or MP3 players are permitted in the competition area

Athletes are expected to stay for the entire game

Athletes are expected to support one another We will expect event groups to watch

and encourage other event groups

All team members will be expected to wear the team uniform and warm up attire to

and during the game

Parents are expected to stay in the stands or the fan viewing area until the conclusion

of the game (This is after the coaching staff is finished addressing the team not

when the buzzer sounds)

o We greatly appreciate the support and encouragement of our parents and

friends but this is a competition and for the safety of the parents and friends

and so the athletes can concentrate no one is allowed on or around the bench

area other than the coaching staff athletes and team managers

Playing in a game is a privilege not a right The coaching staff will evaluate those who

have made a commitment to the team who work hard and whose skills have excelled

Every member of the team is important no matter what your game playing time is We

believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without

everyone we canrsquot win with out practice

TRAINING ROOM

If you believe you have an injury you should always report to the Athletic Trainer

immediately following school

If a player suspects they have sustained an injury during practice they should not leave until

they have consulted with the trainer For sport injuries Rampart athletes can be served best if

they consult the trainer prior to consulting a family doctor More information can be found in

the Athletic Training Room Guidelines posted in the Training Room Important expectations

that the training room staff requests

No spikes in the training room

Clean up after yourself

No bagsbackpacks in the training room

If you need treatment before practice be on time

Please see the athletic training staff before seeing a doctor unless it is an emergency

Do not ldquohang outrdquo in the training room

Respect others respect property respect the environment

NUTRITION

Performance nutrition is extremely important in an athletersquos success Having sustained

energy to handle training regiment as well as proper refueling for recovery and development

are extremely important

ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is

that simplerdquo - Amanda Leonard MPH RD

Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center

Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity

Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration

During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces

Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important

Carbohydrates

Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains

Proteins

Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients

Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes

Fat

Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves

Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance

This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff

PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali

PURPOSE

The goal of this strength and conditioning program is to breakdown every aspect within

athleticism and the sport of lacrosse and then develop these areas in proper combination with

each other within each individual so the end result is that we have made our athletes into the

best athletes and lacrosse players they can be

ELEMENTS

Our off season performance program can be broken down into three segments Stick work

conditioning and weight trainingtoning

STICK WORK

At least three times a week you should be working on your stick work This will not

only help you in lacrosse by perfecting your skills it will also help you as an overall

athlete and person by improving your eye hand coordination

Use these skills and drills to practice with a purpose Make efficient use of your time

by having a plan for what you want to accomplish Just throwing around is OK but

working on a specific move or skill you wish to perfect is far better This is your time

to try new things and develop your individual play

Donrsquot only work on what you are good at ndash work on something that needs

improvement No one is watching to see if you drop the ball miss the check or shoot

wide of goal Just go for it and have fun

See stick work outline

STICK WORK OUTLINE

Against a wall

1 25 right hand throw right hand catch and cradle

2 25 left hand throw left hand catch and cradle

3 25 quick stick right

4 25 quick stick left

5 25 right hand throw left hand catch left hand throw right hand catch

6 25 right hand throws ndash offside catch in front of left shoulder

7 25 left hand throws ndash offside catch in front of right shoulder

8 25 right hand in front of left shoulder throws regular catch right

9 25 left hand in front of left shoulder throws regular catch left

10 25 side arm passes both left and righthellip stand a little further back from wall

Cradling

1 right hand changing levels

2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)

3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)

4 left hand pulling left-right (same as above with other hand)

5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of

stickhellip BE CREATIVE

CONDITIONING

Is important for not only on field success but for overall heath When you are in good

shape you feel better sleep better have a better attitude and can perform better

DISTANCE AND STAMINA

Partaking in consistent distance workouts will help you increase your fitness level

and overall health Long term this will help increase your stamina and make your

speed workouts more effective It will also help with overuse injuries such as pulled

muscles and shin splints If you are healthy and in shape all year round your body

will not go into shock during season This will lead to a much more productive and

healthy athlete

For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking

Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc

SPEED WORK

In the sport of lacrosse explosive moves are important all over the field Speed work

is necessary to increase your ability to move to the ball to receive it play effective

defense and help prevent injuries

For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk

WEIGHTING TRAININGTONING

Our team needs to be in top shape to compete to the best of our ability The coaching

staff will teach you how to correctly train to not only help you on the lacrosse field

but maintain a healthy lifestyle

are strongly encouraged to go to the gym on our own time as well Strength training

will help your overall fitness The more lean muscle you have the easier it will be to

run the better shape you will be in and fewer injuries you will sustain

These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year

ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA

LETTERING

All Varsity athletes who finish the season in good standing will receive their varsity letter

The definition of a varsity athlete is someone who competed at the varsity level throughout

the season Letters will be awarded at the end of year banquet

UNIFORMS

Uniforms are to be worn according to the game calendar Blue Uniforms for away matches

and white Uniforms for home matches Athletes should have both uniforms at the ready on

game days Changes in uniforms will be determined by the Coaches andor the captains Any

changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and

ALL team members will be notified of the change Uniforms may only be used for games

(not practices or social events)

If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She

will pay the full price of the original item plus any shipping or reordering charges

If an athlete quits or is removed from the squad she will be expected to return all

uniform items owned by the school laundered within 48 hours Any items not

returned will be charged to her account with the school

CAPTAINS

Captains will be chosen by the coach at the beginning of the season Conduct attitude team

input leadership skills and student aptitude will be part of the criteria for choosing captains

This selection will be based upon

Ability to lead by example

Ability to communicate vision of the coaches

Visible during the off season

Ability to encourage teammates

Ability to hold teammates accountable

Contributor on the field

ATHLETE FEEDBACK AND EVALUATION

The coaching staff will be evaluating athletes daily They are open for questions at all times

please feel free to talk with the coaching staff about points to work on or any questions you

may have At the end of the season the coaching staff with evaluate all players and give them

a breakdown on things to work on and goals for next season

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date

Page 7: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

Eligibility for Participation in Co-Curricular Activities at Rampart High School

All athletes representing Rampart High School must satisfy all eligibility

requirements set for by the Colorado High School Activities Association

(CHSAA) and Rampart High School

CHSAA requires that athletes meet the following requirements for eligibility in

any sanctioned activity

Must not be 19 prior to August 1st of hisher senior year (CHSAA 17601)

Must not have had more than eight (8) semesters of high school participation

(CHSAA 17701)

Rampart is considered a Plan B school by the CHSAA meaning students other

than 1st semester freshman must have passed 5 credits the previous semester

For those students that have not passed 5 credits they will become eligible on

the 6th Thursday following Labor Day in the fall semester or the Friday

immediately prior to March 10th in the second semester (CHSAA 1720 (d))

Must be enrolled in 5 credit classes during the semester (CHSAA 1720 (d))

Enrolled in Rampart High School as a bona fide student or in a school that

does not have the specific sport (CHSAA 1720)

Students that do not pass 5 classes in the spring semester may make up credits in

two ways Summer school credit or course by correspondence may be taken for

those classes that the student failed Notification of the earned credits must be

received by Rampart on or before the Thursday prior to Labor Day

Rampart High School believes that athletes should be students first and athletes

second therefore the high school seeks to assist athletes in their academic studies

while still participating Grades are checked on Thursday every other week using

Infinite Campus Eligibility is based on the studentrsquos grade through the previous

two weeks

If an athlete has two (2) Frsquos heshe will not be able to compete in a scrimmage or

any contest from the day following grades being reported until the Friday after the

next two week posting when grades are checked again The athletic office will

inform coaches each two week period of those athletes who are failing Special

effort will be made to notify coaches when an athlete is ineligible

Note If a team member enters into a 6-week grace period they may still participate in all

practices and competitions and will be placed on an academic contract After the second

academic probation offense in their academic career a student is suspended from all

competition

Nobodys a natural You work hard to get good and then work to get better Its

hard to stay on top

mdash Paul Coffey

NHL star

COMMITMENT

Athletes are expected to attend all required activities such as workouts practices weight

training sessions and competitions

Starting immediately we will have the following activities

Regular Season

A team schedule will be issued You will be required to attend all team

functions practices games and team activities

Off Season (Summer)

Workouts and Practices

Fall Ball

Workouts Practices and Scrimmages

Winter Ball

Workouts and CSC Winter League

Schedules will be created As a coaching staff we implore you to engage in other activities to

become a well rounded athlete If you cannot make practices and workouts a comparable

workout must be substituted The coaching staff will work with you to decipher what

qualifies as a comparable workout

We fully embrace the new initiative being pushed by the USOC Governing Bodies

LTAD (Long Term Athlete Development) We believe in helping develop athletes so in

the off season we fully support and expect our athletes to be participating in other sports

and school activities

If I miss a day of practice I know it If I miss two days my manager knows it If I

miss three days my audience knows it

mdash Andreacute Previn

PRACTICE ATTIRE

1 Appropriate practice attire should be worn to all training sessions This means athletic

shortspants and shirtssweatshirts that are conducive to running

2 Preparation for the cold weather should be considered Layers are the best so that you can

adapt to any conditions Pantstights are encouraged everyday to ensure that the

muscles are warm prior to and during workouts

3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be

available everyday for practice but are not necessary

No opposing high school gear is permitted to be worn during practice

Please speak to the coaching staff if you have any questions regarding the correct

sneakers to purchase

PRACTICE EXPECTATIONS

1 Expectation for practice is to have a great attitude and effort Be ready to go

2 At the exact time practice is scheduled to start athletes are expected to be in the practice

area ready to begin

3 Team members are required to dress appropriately for all practices Make sure that you are

always prepared for all weather conditions including but not limited to pantstights

long sleeves gloves and a stocking hat

5 With the exception of personal illness or death in the immediate family all other absences

are unexcused unless prior approval is obtained from the Coach If it is absolutely

necessary for an athlete to be absent from a scheduled activity heshe must let the

coach know at least one week in advance This request may or may not be approved

based on the consideration for the overall good of the entire group

6 In the event of personal illness which keeps an athlete home from school the athlete will

call the Head Coach during the day This communication should come from athletes

not from parents unless in a dire situation Texting or email is acceptable

7 Any unexcused absences will result in an athlete meeting with the head coach to determine

the appropriate consequences

8 If you are injured and cannot practice you still need to be at practice with your teammates

or in rehabilitation with the Athletic Training staff

9 If you do not report to the trainer during lunch period or time you have available you will

be expected to practice

10 In case of a school cancellation due to weather or other incident there will be updates

posted online on the Girls Lacrosse Facebook page about alternate plans and text

andor emails sent out

11 Missing part of practice for another school activity may be allowed with prior notification

to a coach and note from a parent teacher or administrator however the participation

in the following match will be determined by the readiness of the athlete and the

nature of the absence

12 Cell phones are not permitted to be on the field or in use during practice

13 Ineligible players will work out a schedule with the coaching staff They will be

required to attend practices and study halls

14 An excused absence from practice the day prior to a game will result in that player not

starting

GAME EXPECTATIONS

In order to present ourselves in a united and championship fashion the following applies to

all competitions

Game day attire to school will be determined by the team at the practice prior to a

game You are required to adhere to the dress code the team decides

No Cell phones are permitted in the competition area

No iPODrsquos or MP3 players are permitted in the competition area

Athletes are expected to stay for the entire game

Athletes are expected to support one another We will expect event groups to watch

and encourage other event groups

All team members will be expected to wear the team uniform and warm up attire to

and during the game

Parents are expected to stay in the stands or the fan viewing area until the conclusion

of the game (This is after the coaching staff is finished addressing the team not

when the buzzer sounds)

o We greatly appreciate the support and encouragement of our parents and

friends but this is a competition and for the safety of the parents and friends

and so the athletes can concentrate no one is allowed on or around the bench

area other than the coaching staff athletes and team managers

Playing in a game is a privilege not a right The coaching staff will evaluate those who

have made a commitment to the team who work hard and whose skills have excelled

Every member of the team is important no matter what your game playing time is We

believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without

everyone we canrsquot win with out practice

TRAINING ROOM

If you believe you have an injury you should always report to the Athletic Trainer

immediately following school

If a player suspects they have sustained an injury during practice they should not leave until

they have consulted with the trainer For sport injuries Rampart athletes can be served best if

they consult the trainer prior to consulting a family doctor More information can be found in

the Athletic Training Room Guidelines posted in the Training Room Important expectations

that the training room staff requests

No spikes in the training room

Clean up after yourself

No bagsbackpacks in the training room

If you need treatment before practice be on time

Please see the athletic training staff before seeing a doctor unless it is an emergency

Do not ldquohang outrdquo in the training room

Respect others respect property respect the environment

NUTRITION

Performance nutrition is extremely important in an athletersquos success Having sustained

energy to handle training regiment as well as proper refueling for recovery and development

are extremely important

ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is

that simplerdquo - Amanda Leonard MPH RD

Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center

Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity

Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration

During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces

Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important

Carbohydrates

Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains

Proteins

Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients

Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes

Fat

Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves

Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance

This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff

PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali

PURPOSE

The goal of this strength and conditioning program is to breakdown every aspect within

athleticism and the sport of lacrosse and then develop these areas in proper combination with

each other within each individual so the end result is that we have made our athletes into the

best athletes and lacrosse players they can be

ELEMENTS

Our off season performance program can be broken down into three segments Stick work

conditioning and weight trainingtoning

STICK WORK

At least three times a week you should be working on your stick work This will not

only help you in lacrosse by perfecting your skills it will also help you as an overall

athlete and person by improving your eye hand coordination

Use these skills and drills to practice with a purpose Make efficient use of your time

by having a plan for what you want to accomplish Just throwing around is OK but

working on a specific move or skill you wish to perfect is far better This is your time

to try new things and develop your individual play

Donrsquot only work on what you are good at ndash work on something that needs

improvement No one is watching to see if you drop the ball miss the check or shoot

wide of goal Just go for it and have fun

See stick work outline

STICK WORK OUTLINE

Against a wall

1 25 right hand throw right hand catch and cradle

2 25 left hand throw left hand catch and cradle

3 25 quick stick right

4 25 quick stick left

5 25 right hand throw left hand catch left hand throw right hand catch

6 25 right hand throws ndash offside catch in front of left shoulder

7 25 left hand throws ndash offside catch in front of right shoulder

8 25 right hand in front of left shoulder throws regular catch right

9 25 left hand in front of left shoulder throws regular catch left

10 25 side arm passes both left and righthellip stand a little further back from wall

Cradling

1 right hand changing levels

2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)

3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)

4 left hand pulling left-right (same as above with other hand)

5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of

stickhellip BE CREATIVE

CONDITIONING

Is important for not only on field success but for overall heath When you are in good

shape you feel better sleep better have a better attitude and can perform better

DISTANCE AND STAMINA

Partaking in consistent distance workouts will help you increase your fitness level

and overall health Long term this will help increase your stamina and make your

speed workouts more effective It will also help with overuse injuries such as pulled

muscles and shin splints If you are healthy and in shape all year round your body

will not go into shock during season This will lead to a much more productive and

healthy athlete

For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking

Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc

SPEED WORK

In the sport of lacrosse explosive moves are important all over the field Speed work

is necessary to increase your ability to move to the ball to receive it play effective

defense and help prevent injuries

For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk

WEIGHTING TRAININGTONING

Our team needs to be in top shape to compete to the best of our ability The coaching

staff will teach you how to correctly train to not only help you on the lacrosse field

but maintain a healthy lifestyle

are strongly encouraged to go to the gym on our own time as well Strength training

will help your overall fitness The more lean muscle you have the easier it will be to

run the better shape you will be in and fewer injuries you will sustain

These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year

ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA

LETTERING

All Varsity athletes who finish the season in good standing will receive their varsity letter

The definition of a varsity athlete is someone who competed at the varsity level throughout

the season Letters will be awarded at the end of year banquet

UNIFORMS

Uniforms are to be worn according to the game calendar Blue Uniforms for away matches

and white Uniforms for home matches Athletes should have both uniforms at the ready on

game days Changes in uniforms will be determined by the Coaches andor the captains Any

changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and

ALL team members will be notified of the change Uniforms may only be used for games

(not practices or social events)

If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She

will pay the full price of the original item plus any shipping or reordering charges

If an athlete quits or is removed from the squad she will be expected to return all

uniform items owned by the school laundered within 48 hours Any items not

returned will be charged to her account with the school

CAPTAINS

Captains will be chosen by the coach at the beginning of the season Conduct attitude team

input leadership skills and student aptitude will be part of the criteria for choosing captains

This selection will be based upon

Ability to lead by example

Ability to communicate vision of the coaches

Visible during the off season

Ability to encourage teammates

Ability to hold teammates accountable

Contributor on the field

ATHLETE FEEDBACK AND EVALUATION

The coaching staff will be evaluating athletes daily They are open for questions at all times

please feel free to talk with the coaching staff about points to work on or any questions you

may have At the end of the season the coaching staff with evaluate all players and give them

a breakdown on things to work on and goals for next season

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date

Page 8: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

Nobodys a natural You work hard to get good and then work to get better Its

hard to stay on top

mdash Paul Coffey

NHL star

COMMITMENT

Athletes are expected to attend all required activities such as workouts practices weight

training sessions and competitions

Starting immediately we will have the following activities

Regular Season

A team schedule will be issued You will be required to attend all team

functions practices games and team activities

Off Season (Summer)

Workouts and Practices

Fall Ball

Workouts Practices and Scrimmages

Winter Ball

Workouts and CSC Winter League

Schedules will be created As a coaching staff we implore you to engage in other activities to

become a well rounded athlete If you cannot make practices and workouts a comparable

workout must be substituted The coaching staff will work with you to decipher what

qualifies as a comparable workout

We fully embrace the new initiative being pushed by the USOC Governing Bodies

LTAD (Long Term Athlete Development) We believe in helping develop athletes so in

the off season we fully support and expect our athletes to be participating in other sports

and school activities

If I miss a day of practice I know it If I miss two days my manager knows it If I

miss three days my audience knows it

mdash Andreacute Previn

PRACTICE ATTIRE

1 Appropriate practice attire should be worn to all training sessions This means athletic

shortspants and shirtssweatshirts that are conducive to running

2 Preparation for the cold weather should be considered Layers are the best so that you can

adapt to any conditions Pantstights are encouraged everyday to ensure that the

muscles are warm prior to and during workouts

3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be

available everyday for practice but are not necessary

No opposing high school gear is permitted to be worn during practice

Please speak to the coaching staff if you have any questions regarding the correct

sneakers to purchase

PRACTICE EXPECTATIONS

1 Expectation for practice is to have a great attitude and effort Be ready to go

2 At the exact time practice is scheduled to start athletes are expected to be in the practice

area ready to begin

3 Team members are required to dress appropriately for all practices Make sure that you are

always prepared for all weather conditions including but not limited to pantstights

long sleeves gloves and a stocking hat

5 With the exception of personal illness or death in the immediate family all other absences

are unexcused unless prior approval is obtained from the Coach If it is absolutely

necessary for an athlete to be absent from a scheduled activity heshe must let the

coach know at least one week in advance This request may or may not be approved

based on the consideration for the overall good of the entire group

6 In the event of personal illness which keeps an athlete home from school the athlete will

call the Head Coach during the day This communication should come from athletes

not from parents unless in a dire situation Texting or email is acceptable

7 Any unexcused absences will result in an athlete meeting with the head coach to determine

the appropriate consequences

8 If you are injured and cannot practice you still need to be at practice with your teammates

or in rehabilitation with the Athletic Training staff

9 If you do not report to the trainer during lunch period or time you have available you will

be expected to practice

10 In case of a school cancellation due to weather or other incident there will be updates

posted online on the Girls Lacrosse Facebook page about alternate plans and text

andor emails sent out

11 Missing part of practice for another school activity may be allowed with prior notification

to a coach and note from a parent teacher or administrator however the participation

in the following match will be determined by the readiness of the athlete and the

nature of the absence

12 Cell phones are not permitted to be on the field or in use during practice

13 Ineligible players will work out a schedule with the coaching staff They will be

required to attend practices and study halls

14 An excused absence from practice the day prior to a game will result in that player not

starting

GAME EXPECTATIONS

In order to present ourselves in a united and championship fashion the following applies to

all competitions

Game day attire to school will be determined by the team at the practice prior to a

game You are required to adhere to the dress code the team decides

No Cell phones are permitted in the competition area

No iPODrsquos or MP3 players are permitted in the competition area

Athletes are expected to stay for the entire game

Athletes are expected to support one another We will expect event groups to watch

and encourage other event groups

All team members will be expected to wear the team uniform and warm up attire to

and during the game

Parents are expected to stay in the stands or the fan viewing area until the conclusion

of the game (This is after the coaching staff is finished addressing the team not

when the buzzer sounds)

o We greatly appreciate the support and encouragement of our parents and

friends but this is a competition and for the safety of the parents and friends

and so the athletes can concentrate no one is allowed on or around the bench

area other than the coaching staff athletes and team managers

Playing in a game is a privilege not a right The coaching staff will evaluate those who

have made a commitment to the team who work hard and whose skills have excelled

Every member of the team is important no matter what your game playing time is We

believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without

everyone we canrsquot win with out practice

TRAINING ROOM

If you believe you have an injury you should always report to the Athletic Trainer

immediately following school

If a player suspects they have sustained an injury during practice they should not leave until

they have consulted with the trainer For sport injuries Rampart athletes can be served best if

they consult the trainer prior to consulting a family doctor More information can be found in

the Athletic Training Room Guidelines posted in the Training Room Important expectations

that the training room staff requests

No spikes in the training room

Clean up after yourself

No bagsbackpacks in the training room

If you need treatment before practice be on time

Please see the athletic training staff before seeing a doctor unless it is an emergency

Do not ldquohang outrdquo in the training room

Respect others respect property respect the environment

NUTRITION

Performance nutrition is extremely important in an athletersquos success Having sustained

energy to handle training regiment as well as proper refueling for recovery and development

are extremely important

ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is

that simplerdquo - Amanda Leonard MPH RD

Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center

Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity

Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration

During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces

Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important

Carbohydrates

Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains

Proteins

Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients

Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes

Fat

Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves

Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance

This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff

PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali

PURPOSE

The goal of this strength and conditioning program is to breakdown every aspect within

athleticism and the sport of lacrosse and then develop these areas in proper combination with

each other within each individual so the end result is that we have made our athletes into the

best athletes and lacrosse players they can be

ELEMENTS

Our off season performance program can be broken down into three segments Stick work

conditioning and weight trainingtoning

STICK WORK

At least three times a week you should be working on your stick work This will not

only help you in lacrosse by perfecting your skills it will also help you as an overall

athlete and person by improving your eye hand coordination

Use these skills and drills to practice with a purpose Make efficient use of your time

by having a plan for what you want to accomplish Just throwing around is OK but

working on a specific move or skill you wish to perfect is far better This is your time

to try new things and develop your individual play

Donrsquot only work on what you are good at ndash work on something that needs

improvement No one is watching to see if you drop the ball miss the check or shoot

wide of goal Just go for it and have fun

See stick work outline

STICK WORK OUTLINE

Against a wall

1 25 right hand throw right hand catch and cradle

2 25 left hand throw left hand catch and cradle

3 25 quick stick right

4 25 quick stick left

5 25 right hand throw left hand catch left hand throw right hand catch

6 25 right hand throws ndash offside catch in front of left shoulder

7 25 left hand throws ndash offside catch in front of right shoulder

8 25 right hand in front of left shoulder throws regular catch right

9 25 left hand in front of left shoulder throws regular catch left

10 25 side arm passes both left and righthellip stand a little further back from wall

Cradling

1 right hand changing levels

2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)

3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)

4 left hand pulling left-right (same as above with other hand)

5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of

stickhellip BE CREATIVE

CONDITIONING

Is important for not only on field success but for overall heath When you are in good

shape you feel better sleep better have a better attitude and can perform better

DISTANCE AND STAMINA

Partaking in consistent distance workouts will help you increase your fitness level

and overall health Long term this will help increase your stamina and make your

speed workouts more effective It will also help with overuse injuries such as pulled

muscles and shin splints If you are healthy and in shape all year round your body

will not go into shock during season This will lead to a much more productive and

healthy athlete

For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking

Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc

SPEED WORK

In the sport of lacrosse explosive moves are important all over the field Speed work

is necessary to increase your ability to move to the ball to receive it play effective

defense and help prevent injuries

For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk

WEIGHTING TRAININGTONING

Our team needs to be in top shape to compete to the best of our ability The coaching

staff will teach you how to correctly train to not only help you on the lacrosse field

but maintain a healthy lifestyle

are strongly encouraged to go to the gym on our own time as well Strength training

will help your overall fitness The more lean muscle you have the easier it will be to

run the better shape you will be in and fewer injuries you will sustain

These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year

ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA

LETTERING

All Varsity athletes who finish the season in good standing will receive their varsity letter

The definition of a varsity athlete is someone who competed at the varsity level throughout

the season Letters will be awarded at the end of year banquet

UNIFORMS

Uniforms are to be worn according to the game calendar Blue Uniforms for away matches

and white Uniforms for home matches Athletes should have both uniforms at the ready on

game days Changes in uniforms will be determined by the Coaches andor the captains Any

changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and

ALL team members will be notified of the change Uniforms may only be used for games

(not practices or social events)

If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She

will pay the full price of the original item plus any shipping or reordering charges

If an athlete quits or is removed from the squad she will be expected to return all

uniform items owned by the school laundered within 48 hours Any items not

returned will be charged to her account with the school

CAPTAINS

Captains will be chosen by the coach at the beginning of the season Conduct attitude team

input leadership skills and student aptitude will be part of the criteria for choosing captains

This selection will be based upon

Ability to lead by example

Ability to communicate vision of the coaches

Visible during the off season

Ability to encourage teammates

Ability to hold teammates accountable

Contributor on the field

ATHLETE FEEDBACK AND EVALUATION

The coaching staff will be evaluating athletes daily They are open for questions at all times

please feel free to talk with the coaching staff about points to work on or any questions you

may have At the end of the season the coaching staff with evaluate all players and give them

a breakdown on things to work on and goals for next season

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date

Page 9: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

PRACTICE ATTIRE

1 Appropriate practice attire should be worn to all training sessions This means athletic

shortspants and shirtssweatshirts that are conducive to running

2 Preparation for the cold weather should be considered Layers are the best so that you can

adapt to any conditions Pantstights are encouraged everyday to ensure that the

muscles are warm prior to and during workouts

3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be

available everyday for practice but are not necessary

No opposing high school gear is permitted to be worn during practice

Please speak to the coaching staff if you have any questions regarding the correct

sneakers to purchase

PRACTICE EXPECTATIONS

1 Expectation for practice is to have a great attitude and effort Be ready to go

2 At the exact time practice is scheduled to start athletes are expected to be in the practice

area ready to begin

3 Team members are required to dress appropriately for all practices Make sure that you are

always prepared for all weather conditions including but not limited to pantstights

long sleeves gloves and a stocking hat

5 With the exception of personal illness or death in the immediate family all other absences

are unexcused unless prior approval is obtained from the Coach If it is absolutely

necessary for an athlete to be absent from a scheduled activity heshe must let the

coach know at least one week in advance This request may or may not be approved

based on the consideration for the overall good of the entire group

6 In the event of personal illness which keeps an athlete home from school the athlete will

call the Head Coach during the day This communication should come from athletes

not from parents unless in a dire situation Texting or email is acceptable

7 Any unexcused absences will result in an athlete meeting with the head coach to determine

the appropriate consequences

8 If you are injured and cannot practice you still need to be at practice with your teammates

or in rehabilitation with the Athletic Training staff

9 If you do not report to the trainer during lunch period or time you have available you will

be expected to practice

10 In case of a school cancellation due to weather or other incident there will be updates

posted online on the Girls Lacrosse Facebook page about alternate plans and text

andor emails sent out

11 Missing part of practice for another school activity may be allowed with prior notification

to a coach and note from a parent teacher or administrator however the participation

in the following match will be determined by the readiness of the athlete and the

nature of the absence

12 Cell phones are not permitted to be on the field or in use during practice

13 Ineligible players will work out a schedule with the coaching staff They will be

required to attend practices and study halls

14 An excused absence from practice the day prior to a game will result in that player not

starting

GAME EXPECTATIONS

In order to present ourselves in a united and championship fashion the following applies to

all competitions

Game day attire to school will be determined by the team at the practice prior to a

game You are required to adhere to the dress code the team decides

No Cell phones are permitted in the competition area

No iPODrsquos or MP3 players are permitted in the competition area

Athletes are expected to stay for the entire game

Athletes are expected to support one another We will expect event groups to watch

and encourage other event groups

All team members will be expected to wear the team uniform and warm up attire to

and during the game

Parents are expected to stay in the stands or the fan viewing area until the conclusion

of the game (This is after the coaching staff is finished addressing the team not

when the buzzer sounds)

o We greatly appreciate the support and encouragement of our parents and

friends but this is a competition and for the safety of the parents and friends

and so the athletes can concentrate no one is allowed on or around the bench

area other than the coaching staff athletes and team managers

Playing in a game is a privilege not a right The coaching staff will evaluate those who

have made a commitment to the team who work hard and whose skills have excelled

Every member of the team is important no matter what your game playing time is We

believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without

everyone we canrsquot win with out practice

TRAINING ROOM

If you believe you have an injury you should always report to the Athletic Trainer

immediately following school

If a player suspects they have sustained an injury during practice they should not leave until

they have consulted with the trainer For sport injuries Rampart athletes can be served best if

they consult the trainer prior to consulting a family doctor More information can be found in

the Athletic Training Room Guidelines posted in the Training Room Important expectations

that the training room staff requests

No spikes in the training room

Clean up after yourself

No bagsbackpacks in the training room

If you need treatment before practice be on time

Please see the athletic training staff before seeing a doctor unless it is an emergency

Do not ldquohang outrdquo in the training room

Respect others respect property respect the environment

NUTRITION

Performance nutrition is extremely important in an athletersquos success Having sustained

energy to handle training regiment as well as proper refueling for recovery and development

are extremely important

ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is

that simplerdquo - Amanda Leonard MPH RD

Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center

Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity

Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration

During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces

Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important

Carbohydrates

Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains

Proteins

Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients

Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes

Fat

Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves

Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance

This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff

PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali

PURPOSE

The goal of this strength and conditioning program is to breakdown every aspect within

athleticism and the sport of lacrosse and then develop these areas in proper combination with

each other within each individual so the end result is that we have made our athletes into the

best athletes and lacrosse players they can be

ELEMENTS

Our off season performance program can be broken down into three segments Stick work

conditioning and weight trainingtoning

STICK WORK

At least three times a week you should be working on your stick work This will not

only help you in lacrosse by perfecting your skills it will also help you as an overall

athlete and person by improving your eye hand coordination

Use these skills and drills to practice with a purpose Make efficient use of your time

by having a plan for what you want to accomplish Just throwing around is OK but

working on a specific move or skill you wish to perfect is far better This is your time

to try new things and develop your individual play

Donrsquot only work on what you are good at ndash work on something that needs

improvement No one is watching to see if you drop the ball miss the check or shoot

wide of goal Just go for it and have fun

See stick work outline

STICK WORK OUTLINE

Against a wall

1 25 right hand throw right hand catch and cradle

2 25 left hand throw left hand catch and cradle

3 25 quick stick right

4 25 quick stick left

5 25 right hand throw left hand catch left hand throw right hand catch

6 25 right hand throws ndash offside catch in front of left shoulder

7 25 left hand throws ndash offside catch in front of right shoulder

8 25 right hand in front of left shoulder throws regular catch right

9 25 left hand in front of left shoulder throws regular catch left

10 25 side arm passes both left and righthellip stand a little further back from wall

Cradling

1 right hand changing levels

2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)

3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)

4 left hand pulling left-right (same as above with other hand)

5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of

stickhellip BE CREATIVE

CONDITIONING

Is important for not only on field success but for overall heath When you are in good

shape you feel better sleep better have a better attitude and can perform better

DISTANCE AND STAMINA

Partaking in consistent distance workouts will help you increase your fitness level

and overall health Long term this will help increase your stamina and make your

speed workouts more effective It will also help with overuse injuries such as pulled

muscles and shin splints If you are healthy and in shape all year round your body

will not go into shock during season This will lead to a much more productive and

healthy athlete

For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking

Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc

SPEED WORK

In the sport of lacrosse explosive moves are important all over the field Speed work

is necessary to increase your ability to move to the ball to receive it play effective

defense and help prevent injuries

For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk

WEIGHTING TRAININGTONING

Our team needs to be in top shape to compete to the best of our ability The coaching

staff will teach you how to correctly train to not only help you on the lacrosse field

but maintain a healthy lifestyle

are strongly encouraged to go to the gym on our own time as well Strength training

will help your overall fitness The more lean muscle you have the easier it will be to

run the better shape you will be in and fewer injuries you will sustain

These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year

ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA

LETTERING

All Varsity athletes who finish the season in good standing will receive their varsity letter

The definition of a varsity athlete is someone who competed at the varsity level throughout

the season Letters will be awarded at the end of year banquet

UNIFORMS

Uniforms are to be worn according to the game calendar Blue Uniforms for away matches

and white Uniforms for home matches Athletes should have both uniforms at the ready on

game days Changes in uniforms will be determined by the Coaches andor the captains Any

changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and

ALL team members will be notified of the change Uniforms may only be used for games

(not practices or social events)

If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She

will pay the full price of the original item plus any shipping or reordering charges

If an athlete quits or is removed from the squad she will be expected to return all

uniform items owned by the school laundered within 48 hours Any items not

returned will be charged to her account with the school

CAPTAINS

Captains will be chosen by the coach at the beginning of the season Conduct attitude team

input leadership skills and student aptitude will be part of the criteria for choosing captains

This selection will be based upon

Ability to lead by example

Ability to communicate vision of the coaches

Visible during the off season

Ability to encourage teammates

Ability to hold teammates accountable

Contributor on the field

ATHLETE FEEDBACK AND EVALUATION

The coaching staff will be evaluating athletes daily They are open for questions at all times

please feel free to talk with the coaching staff about points to work on or any questions you

may have At the end of the season the coaching staff with evaluate all players and give them

a breakdown on things to work on and goals for next season

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date

Page 10: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

10 In case of a school cancellation due to weather or other incident there will be updates

posted online on the Girls Lacrosse Facebook page about alternate plans and text

andor emails sent out

11 Missing part of practice for another school activity may be allowed with prior notification

to a coach and note from a parent teacher or administrator however the participation

in the following match will be determined by the readiness of the athlete and the

nature of the absence

12 Cell phones are not permitted to be on the field or in use during practice

13 Ineligible players will work out a schedule with the coaching staff They will be

required to attend practices and study halls

14 An excused absence from practice the day prior to a game will result in that player not

starting

GAME EXPECTATIONS

In order to present ourselves in a united and championship fashion the following applies to

all competitions

Game day attire to school will be determined by the team at the practice prior to a

game You are required to adhere to the dress code the team decides

No Cell phones are permitted in the competition area

No iPODrsquos or MP3 players are permitted in the competition area

Athletes are expected to stay for the entire game

Athletes are expected to support one another We will expect event groups to watch

and encourage other event groups

All team members will be expected to wear the team uniform and warm up attire to

and during the game

Parents are expected to stay in the stands or the fan viewing area until the conclusion

of the game (This is after the coaching staff is finished addressing the team not

when the buzzer sounds)

o We greatly appreciate the support and encouragement of our parents and

friends but this is a competition and for the safety of the parents and friends

and so the athletes can concentrate no one is allowed on or around the bench

area other than the coaching staff athletes and team managers

Playing in a game is a privilege not a right The coaching staff will evaluate those who

have made a commitment to the team who work hard and whose skills have excelled

Every member of the team is important no matter what your game playing time is We

believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without

everyone we canrsquot win with out practice

TRAINING ROOM

If you believe you have an injury you should always report to the Athletic Trainer

immediately following school

If a player suspects they have sustained an injury during practice they should not leave until

they have consulted with the trainer For sport injuries Rampart athletes can be served best if

they consult the trainer prior to consulting a family doctor More information can be found in

the Athletic Training Room Guidelines posted in the Training Room Important expectations

that the training room staff requests

No spikes in the training room

Clean up after yourself

No bagsbackpacks in the training room

If you need treatment before practice be on time

Please see the athletic training staff before seeing a doctor unless it is an emergency

Do not ldquohang outrdquo in the training room

Respect others respect property respect the environment

NUTRITION

Performance nutrition is extremely important in an athletersquos success Having sustained

energy to handle training regiment as well as proper refueling for recovery and development

are extremely important

ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is

that simplerdquo - Amanda Leonard MPH RD

Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center

Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity

Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration

During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces

Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important

Carbohydrates

Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains

Proteins

Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients

Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes

Fat

Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves

Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance

This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff

PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali

PURPOSE

The goal of this strength and conditioning program is to breakdown every aspect within

athleticism and the sport of lacrosse and then develop these areas in proper combination with

each other within each individual so the end result is that we have made our athletes into the

best athletes and lacrosse players they can be

ELEMENTS

Our off season performance program can be broken down into three segments Stick work

conditioning and weight trainingtoning

STICK WORK

At least three times a week you should be working on your stick work This will not

only help you in lacrosse by perfecting your skills it will also help you as an overall

athlete and person by improving your eye hand coordination

Use these skills and drills to practice with a purpose Make efficient use of your time

by having a plan for what you want to accomplish Just throwing around is OK but

working on a specific move or skill you wish to perfect is far better This is your time

to try new things and develop your individual play

Donrsquot only work on what you are good at ndash work on something that needs

improvement No one is watching to see if you drop the ball miss the check or shoot

wide of goal Just go for it and have fun

See stick work outline

STICK WORK OUTLINE

Against a wall

1 25 right hand throw right hand catch and cradle

2 25 left hand throw left hand catch and cradle

3 25 quick stick right

4 25 quick stick left

5 25 right hand throw left hand catch left hand throw right hand catch

6 25 right hand throws ndash offside catch in front of left shoulder

7 25 left hand throws ndash offside catch in front of right shoulder

8 25 right hand in front of left shoulder throws regular catch right

9 25 left hand in front of left shoulder throws regular catch left

10 25 side arm passes both left and righthellip stand a little further back from wall

Cradling

1 right hand changing levels

2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)

3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)

4 left hand pulling left-right (same as above with other hand)

5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of

stickhellip BE CREATIVE

CONDITIONING

Is important for not only on field success but for overall heath When you are in good

shape you feel better sleep better have a better attitude and can perform better

DISTANCE AND STAMINA

Partaking in consistent distance workouts will help you increase your fitness level

and overall health Long term this will help increase your stamina and make your

speed workouts more effective It will also help with overuse injuries such as pulled

muscles and shin splints If you are healthy and in shape all year round your body

will not go into shock during season This will lead to a much more productive and

healthy athlete

For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking

Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc

SPEED WORK

In the sport of lacrosse explosive moves are important all over the field Speed work

is necessary to increase your ability to move to the ball to receive it play effective

defense and help prevent injuries

For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk

WEIGHTING TRAININGTONING

Our team needs to be in top shape to compete to the best of our ability The coaching

staff will teach you how to correctly train to not only help you on the lacrosse field

but maintain a healthy lifestyle

are strongly encouraged to go to the gym on our own time as well Strength training

will help your overall fitness The more lean muscle you have the easier it will be to

run the better shape you will be in and fewer injuries you will sustain

These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year

ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA

LETTERING

All Varsity athletes who finish the season in good standing will receive their varsity letter

The definition of a varsity athlete is someone who competed at the varsity level throughout

the season Letters will be awarded at the end of year banquet

UNIFORMS

Uniforms are to be worn according to the game calendar Blue Uniforms for away matches

and white Uniforms for home matches Athletes should have both uniforms at the ready on

game days Changes in uniforms will be determined by the Coaches andor the captains Any

changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and

ALL team members will be notified of the change Uniforms may only be used for games

(not practices or social events)

If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She

will pay the full price of the original item plus any shipping or reordering charges

If an athlete quits or is removed from the squad she will be expected to return all

uniform items owned by the school laundered within 48 hours Any items not

returned will be charged to her account with the school

CAPTAINS

Captains will be chosen by the coach at the beginning of the season Conduct attitude team

input leadership skills and student aptitude will be part of the criteria for choosing captains

This selection will be based upon

Ability to lead by example

Ability to communicate vision of the coaches

Visible during the off season

Ability to encourage teammates

Ability to hold teammates accountable

Contributor on the field

ATHLETE FEEDBACK AND EVALUATION

The coaching staff will be evaluating athletes daily They are open for questions at all times

please feel free to talk with the coaching staff about points to work on or any questions you

may have At the end of the season the coaching staff with evaluate all players and give them

a breakdown on things to work on and goals for next season

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date

Page 11: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

TRAINING ROOM

If you believe you have an injury you should always report to the Athletic Trainer

immediately following school

If a player suspects they have sustained an injury during practice they should not leave until

they have consulted with the trainer For sport injuries Rampart athletes can be served best if

they consult the trainer prior to consulting a family doctor More information can be found in

the Athletic Training Room Guidelines posted in the Training Room Important expectations

that the training room staff requests

No spikes in the training room

Clean up after yourself

No bagsbackpacks in the training room

If you need treatment before practice be on time

Please see the athletic training staff before seeing a doctor unless it is an emergency

Do not ldquohang outrdquo in the training room

Respect others respect property respect the environment

NUTRITION

Performance nutrition is extremely important in an athletersquos success Having sustained

energy to handle training regiment as well as proper refueling for recovery and development

are extremely important

ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is

that simplerdquo - Amanda Leonard MPH RD

Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center

Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity

Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration

During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces

Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important

Carbohydrates

Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains

Proteins

Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients

Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes

Fat

Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves

Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance

This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff

PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali

PURPOSE

The goal of this strength and conditioning program is to breakdown every aspect within

athleticism and the sport of lacrosse and then develop these areas in proper combination with

each other within each individual so the end result is that we have made our athletes into the

best athletes and lacrosse players they can be

ELEMENTS

Our off season performance program can be broken down into three segments Stick work

conditioning and weight trainingtoning

STICK WORK

At least three times a week you should be working on your stick work This will not

only help you in lacrosse by perfecting your skills it will also help you as an overall

athlete and person by improving your eye hand coordination

Use these skills and drills to practice with a purpose Make efficient use of your time

by having a plan for what you want to accomplish Just throwing around is OK but

working on a specific move or skill you wish to perfect is far better This is your time

to try new things and develop your individual play

Donrsquot only work on what you are good at ndash work on something that needs

improvement No one is watching to see if you drop the ball miss the check or shoot

wide of goal Just go for it and have fun

See stick work outline

STICK WORK OUTLINE

Against a wall

1 25 right hand throw right hand catch and cradle

2 25 left hand throw left hand catch and cradle

3 25 quick stick right

4 25 quick stick left

5 25 right hand throw left hand catch left hand throw right hand catch

6 25 right hand throws ndash offside catch in front of left shoulder

7 25 left hand throws ndash offside catch in front of right shoulder

8 25 right hand in front of left shoulder throws regular catch right

9 25 left hand in front of left shoulder throws regular catch left

10 25 side arm passes both left and righthellip stand a little further back from wall

Cradling

1 right hand changing levels

2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)

3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)

4 left hand pulling left-right (same as above with other hand)

5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of

stickhellip BE CREATIVE

CONDITIONING

Is important for not only on field success but for overall heath When you are in good

shape you feel better sleep better have a better attitude and can perform better

DISTANCE AND STAMINA

Partaking in consistent distance workouts will help you increase your fitness level

and overall health Long term this will help increase your stamina and make your

speed workouts more effective It will also help with overuse injuries such as pulled

muscles and shin splints If you are healthy and in shape all year round your body

will not go into shock during season This will lead to a much more productive and

healthy athlete

For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking

Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc

SPEED WORK

In the sport of lacrosse explosive moves are important all over the field Speed work

is necessary to increase your ability to move to the ball to receive it play effective

defense and help prevent injuries

For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk

WEIGHTING TRAININGTONING

Our team needs to be in top shape to compete to the best of our ability The coaching

staff will teach you how to correctly train to not only help you on the lacrosse field

but maintain a healthy lifestyle

are strongly encouraged to go to the gym on our own time as well Strength training

will help your overall fitness The more lean muscle you have the easier it will be to

run the better shape you will be in and fewer injuries you will sustain

These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year

ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA

LETTERING

All Varsity athletes who finish the season in good standing will receive their varsity letter

The definition of a varsity athlete is someone who competed at the varsity level throughout

the season Letters will be awarded at the end of year banquet

UNIFORMS

Uniforms are to be worn according to the game calendar Blue Uniforms for away matches

and white Uniforms for home matches Athletes should have both uniforms at the ready on

game days Changes in uniforms will be determined by the Coaches andor the captains Any

changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and

ALL team members will be notified of the change Uniforms may only be used for games

(not practices or social events)

If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She

will pay the full price of the original item plus any shipping or reordering charges

If an athlete quits or is removed from the squad she will be expected to return all

uniform items owned by the school laundered within 48 hours Any items not

returned will be charged to her account with the school

CAPTAINS

Captains will be chosen by the coach at the beginning of the season Conduct attitude team

input leadership skills and student aptitude will be part of the criteria for choosing captains

This selection will be based upon

Ability to lead by example

Ability to communicate vision of the coaches

Visible during the off season

Ability to encourage teammates

Ability to hold teammates accountable

Contributor on the field

ATHLETE FEEDBACK AND EVALUATION

The coaching staff will be evaluating athletes daily They are open for questions at all times

please feel free to talk with the coaching staff about points to work on or any questions you

may have At the end of the season the coaching staff with evaluate all players and give them

a breakdown on things to work on and goals for next season

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date

Page 12: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration

During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces

Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important

Carbohydrates

Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains

Proteins

Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients

Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes

Fat

Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves

Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance

This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff

PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali

PURPOSE

The goal of this strength and conditioning program is to breakdown every aspect within

athleticism and the sport of lacrosse and then develop these areas in proper combination with

each other within each individual so the end result is that we have made our athletes into the

best athletes and lacrosse players they can be

ELEMENTS

Our off season performance program can be broken down into three segments Stick work

conditioning and weight trainingtoning

STICK WORK

At least three times a week you should be working on your stick work This will not

only help you in lacrosse by perfecting your skills it will also help you as an overall

athlete and person by improving your eye hand coordination

Use these skills and drills to practice with a purpose Make efficient use of your time

by having a plan for what you want to accomplish Just throwing around is OK but

working on a specific move or skill you wish to perfect is far better This is your time

to try new things and develop your individual play

Donrsquot only work on what you are good at ndash work on something that needs

improvement No one is watching to see if you drop the ball miss the check or shoot

wide of goal Just go for it and have fun

See stick work outline

STICK WORK OUTLINE

Against a wall

1 25 right hand throw right hand catch and cradle

2 25 left hand throw left hand catch and cradle

3 25 quick stick right

4 25 quick stick left

5 25 right hand throw left hand catch left hand throw right hand catch

6 25 right hand throws ndash offside catch in front of left shoulder

7 25 left hand throws ndash offside catch in front of right shoulder

8 25 right hand in front of left shoulder throws regular catch right

9 25 left hand in front of left shoulder throws regular catch left

10 25 side arm passes both left and righthellip stand a little further back from wall

Cradling

1 right hand changing levels

2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)

3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)

4 left hand pulling left-right (same as above with other hand)

5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of

stickhellip BE CREATIVE

CONDITIONING

Is important for not only on field success but for overall heath When you are in good

shape you feel better sleep better have a better attitude and can perform better

DISTANCE AND STAMINA

Partaking in consistent distance workouts will help you increase your fitness level

and overall health Long term this will help increase your stamina and make your

speed workouts more effective It will also help with overuse injuries such as pulled

muscles and shin splints If you are healthy and in shape all year round your body

will not go into shock during season This will lead to a much more productive and

healthy athlete

For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking

Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc

SPEED WORK

In the sport of lacrosse explosive moves are important all over the field Speed work

is necessary to increase your ability to move to the ball to receive it play effective

defense and help prevent injuries

For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk

WEIGHTING TRAININGTONING

Our team needs to be in top shape to compete to the best of our ability The coaching

staff will teach you how to correctly train to not only help you on the lacrosse field

but maintain a healthy lifestyle

are strongly encouraged to go to the gym on our own time as well Strength training

will help your overall fitness The more lean muscle you have the easier it will be to

run the better shape you will be in and fewer injuries you will sustain

These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year

ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA

LETTERING

All Varsity athletes who finish the season in good standing will receive their varsity letter

The definition of a varsity athlete is someone who competed at the varsity level throughout

the season Letters will be awarded at the end of year banquet

UNIFORMS

Uniforms are to be worn according to the game calendar Blue Uniforms for away matches

and white Uniforms for home matches Athletes should have both uniforms at the ready on

game days Changes in uniforms will be determined by the Coaches andor the captains Any

changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and

ALL team members will be notified of the change Uniforms may only be used for games

(not practices or social events)

If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She

will pay the full price of the original item plus any shipping or reordering charges

If an athlete quits or is removed from the squad she will be expected to return all

uniform items owned by the school laundered within 48 hours Any items not

returned will be charged to her account with the school

CAPTAINS

Captains will be chosen by the coach at the beginning of the season Conduct attitude team

input leadership skills and student aptitude will be part of the criteria for choosing captains

This selection will be based upon

Ability to lead by example

Ability to communicate vision of the coaches

Visible during the off season

Ability to encourage teammates

Ability to hold teammates accountable

Contributor on the field

ATHLETE FEEDBACK AND EVALUATION

The coaching staff will be evaluating athletes daily They are open for questions at all times

please feel free to talk with the coaching staff about points to work on or any questions you

may have At the end of the season the coaching staff with evaluate all players and give them

a breakdown on things to work on and goals for next season

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date

Page 13: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

Fat

Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves

Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance

This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff

PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali

PURPOSE

The goal of this strength and conditioning program is to breakdown every aspect within

athleticism and the sport of lacrosse and then develop these areas in proper combination with

each other within each individual so the end result is that we have made our athletes into the

best athletes and lacrosse players they can be

ELEMENTS

Our off season performance program can be broken down into three segments Stick work

conditioning and weight trainingtoning

STICK WORK

At least three times a week you should be working on your stick work This will not

only help you in lacrosse by perfecting your skills it will also help you as an overall

athlete and person by improving your eye hand coordination

Use these skills and drills to practice with a purpose Make efficient use of your time

by having a plan for what you want to accomplish Just throwing around is OK but

working on a specific move or skill you wish to perfect is far better This is your time

to try new things and develop your individual play

Donrsquot only work on what you are good at ndash work on something that needs

improvement No one is watching to see if you drop the ball miss the check or shoot

wide of goal Just go for it and have fun

See stick work outline

STICK WORK OUTLINE

Against a wall

1 25 right hand throw right hand catch and cradle

2 25 left hand throw left hand catch and cradle

3 25 quick stick right

4 25 quick stick left

5 25 right hand throw left hand catch left hand throw right hand catch

6 25 right hand throws ndash offside catch in front of left shoulder

7 25 left hand throws ndash offside catch in front of right shoulder

8 25 right hand in front of left shoulder throws regular catch right

9 25 left hand in front of left shoulder throws regular catch left

10 25 side arm passes both left and righthellip stand a little further back from wall

Cradling

1 right hand changing levels

2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)

3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)

4 left hand pulling left-right (same as above with other hand)

5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of

stickhellip BE CREATIVE

CONDITIONING

Is important for not only on field success but for overall heath When you are in good

shape you feel better sleep better have a better attitude and can perform better

DISTANCE AND STAMINA

Partaking in consistent distance workouts will help you increase your fitness level

and overall health Long term this will help increase your stamina and make your

speed workouts more effective It will also help with overuse injuries such as pulled

muscles and shin splints If you are healthy and in shape all year round your body

will not go into shock during season This will lead to a much more productive and

healthy athlete

For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking

Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc

SPEED WORK

In the sport of lacrosse explosive moves are important all over the field Speed work

is necessary to increase your ability to move to the ball to receive it play effective

defense and help prevent injuries

For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk

WEIGHTING TRAININGTONING

Our team needs to be in top shape to compete to the best of our ability The coaching

staff will teach you how to correctly train to not only help you on the lacrosse field

but maintain a healthy lifestyle

are strongly encouraged to go to the gym on our own time as well Strength training

will help your overall fitness The more lean muscle you have the easier it will be to

run the better shape you will be in and fewer injuries you will sustain

These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year

ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA

LETTERING

All Varsity athletes who finish the season in good standing will receive their varsity letter

The definition of a varsity athlete is someone who competed at the varsity level throughout

the season Letters will be awarded at the end of year banquet

UNIFORMS

Uniforms are to be worn according to the game calendar Blue Uniforms for away matches

and white Uniforms for home matches Athletes should have both uniforms at the ready on

game days Changes in uniforms will be determined by the Coaches andor the captains Any

changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and

ALL team members will be notified of the change Uniforms may only be used for games

(not practices or social events)

If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She

will pay the full price of the original item plus any shipping or reordering charges

If an athlete quits or is removed from the squad she will be expected to return all

uniform items owned by the school laundered within 48 hours Any items not

returned will be charged to her account with the school

CAPTAINS

Captains will be chosen by the coach at the beginning of the season Conduct attitude team

input leadership skills and student aptitude will be part of the criteria for choosing captains

This selection will be based upon

Ability to lead by example

Ability to communicate vision of the coaches

Visible during the off season

Ability to encourage teammates

Ability to hold teammates accountable

Contributor on the field

ATHLETE FEEDBACK AND EVALUATION

The coaching staff will be evaluating athletes daily They are open for questions at all times

please feel free to talk with the coaching staff about points to work on or any questions you

may have At the end of the season the coaching staff with evaluate all players and give them

a breakdown on things to work on and goals for next season

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date

Page 14: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali

PURPOSE

The goal of this strength and conditioning program is to breakdown every aspect within

athleticism and the sport of lacrosse and then develop these areas in proper combination with

each other within each individual so the end result is that we have made our athletes into the

best athletes and lacrosse players they can be

ELEMENTS

Our off season performance program can be broken down into three segments Stick work

conditioning and weight trainingtoning

STICK WORK

At least three times a week you should be working on your stick work This will not

only help you in lacrosse by perfecting your skills it will also help you as an overall

athlete and person by improving your eye hand coordination

Use these skills and drills to practice with a purpose Make efficient use of your time

by having a plan for what you want to accomplish Just throwing around is OK but

working on a specific move or skill you wish to perfect is far better This is your time

to try new things and develop your individual play

Donrsquot only work on what you are good at ndash work on something that needs

improvement No one is watching to see if you drop the ball miss the check or shoot

wide of goal Just go for it and have fun

See stick work outline

STICK WORK OUTLINE

Against a wall

1 25 right hand throw right hand catch and cradle

2 25 left hand throw left hand catch and cradle

3 25 quick stick right

4 25 quick stick left

5 25 right hand throw left hand catch left hand throw right hand catch

6 25 right hand throws ndash offside catch in front of left shoulder

7 25 left hand throws ndash offside catch in front of right shoulder

8 25 right hand in front of left shoulder throws regular catch right

9 25 left hand in front of left shoulder throws regular catch left

10 25 side arm passes both left and righthellip stand a little further back from wall

Cradling

1 right hand changing levels

2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)

3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)

4 left hand pulling left-right (same as above with other hand)

5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of

stickhellip BE CREATIVE

CONDITIONING

Is important for not only on field success but for overall heath When you are in good

shape you feel better sleep better have a better attitude and can perform better

DISTANCE AND STAMINA

Partaking in consistent distance workouts will help you increase your fitness level

and overall health Long term this will help increase your stamina and make your

speed workouts more effective It will also help with overuse injuries such as pulled

muscles and shin splints If you are healthy and in shape all year round your body

will not go into shock during season This will lead to a much more productive and

healthy athlete

For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking

Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc

SPEED WORK

In the sport of lacrosse explosive moves are important all over the field Speed work

is necessary to increase your ability to move to the ball to receive it play effective

defense and help prevent injuries

For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk

WEIGHTING TRAININGTONING

Our team needs to be in top shape to compete to the best of our ability The coaching

staff will teach you how to correctly train to not only help you on the lacrosse field

but maintain a healthy lifestyle

are strongly encouraged to go to the gym on our own time as well Strength training

will help your overall fitness The more lean muscle you have the easier it will be to

run the better shape you will be in and fewer injuries you will sustain

These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year

ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA

LETTERING

All Varsity athletes who finish the season in good standing will receive their varsity letter

The definition of a varsity athlete is someone who competed at the varsity level throughout

the season Letters will be awarded at the end of year banquet

UNIFORMS

Uniforms are to be worn according to the game calendar Blue Uniforms for away matches

and white Uniforms for home matches Athletes should have both uniforms at the ready on

game days Changes in uniforms will be determined by the Coaches andor the captains Any

changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and

ALL team members will be notified of the change Uniforms may only be used for games

(not practices or social events)

If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She

will pay the full price of the original item plus any shipping or reordering charges

If an athlete quits or is removed from the squad she will be expected to return all

uniform items owned by the school laundered within 48 hours Any items not

returned will be charged to her account with the school

CAPTAINS

Captains will be chosen by the coach at the beginning of the season Conduct attitude team

input leadership skills and student aptitude will be part of the criteria for choosing captains

This selection will be based upon

Ability to lead by example

Ability to communicate vision of the coaches

Visible during the off season

Ability to encourage teammates

Ability to hold teammates accountable

Contributor on the field

ATHLETE FEEDBACK AND EVALUATION

The coaching staff will be evaluating athletes daily They are open for questions at all times

please feel free to talk with the coaching staff about points to work on or any questions you

may have At the end of the season the coaching staff with evaluate all players and give them

a breakdown on things to work on and goals for next season

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date

Page 15: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

STICK WORK OUTLINE

Against a wall

1 25 right hand throw right hand catch and cradle

2 25 left hand throw left hand catch and cradle

3 25 quick stick right

4 25 quick stick left

5 25 right hand throw left hand catch left hand throw right hand catch

6 25 right hand throws ndash offside catch in front of left shoulder

7 25 left hand throws ndash offside catch in front of right shoulder

8 25 right hand in front of left shoulder throws regular catch right

9 25 left hand in front of left shoulder throws regular catch left

10 25 side arm passes both left and righthellip stand a little further back from wall

Cradling

1 right hand changing levels

2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)

3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)

4 left hand pulling left-right (same as above with other hand)

5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of

stickhellip BE CREATIVE

CONDITIONING

Is important for not only on field success but for overall heath When you are in good

shape you feel better sleep better have a better attitude and can perform better

DISTANCE AND STAMINA

Partaking in consistent distance workouts will help you increase your fitness level

and overall health Long term this will help increase your stamina and make your

speed workouts more effective It will also help with overuse injuries such as pulled

muscles and shin splints If you are healthy and in shape all year round your body

will not go into shock during season This will lead to a much more productive and

healthy athlete

For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking

Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc

SPEED WORK

In the sport of lacrosse explosive moves are important all over the field Speed work

is necessary to increase your ability to move to the ball to receive it play effective

defense and help prevent injuries

For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk

WEIGHTING TRAININGTONING

Our team needs to be in top shape to compete to the best of our ability The coaching

staff will teach you how to correctly train to not only help you on the lacrosse field

but maintain a healthy lifestyle

are strongly encouraged to go to the gym on our own time as well Strength training

will help your overall fitness The more lean muscle you have the easier it will be to

run the better shape you will be in and fewer injuries you will sustain

These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year

ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA

LETTERING

All Varsity athletes who finish the season in good standing will receive their varsity letter

The definition of a varsity athlete is someone who competed at the varsity level throughout

the season Letters will be awarded at the end of year banquet

UNIFORMS

Uniforms are to be worn according to the game calendar Blue Uniforms for away matches

and white Uniforms for home matches Athletes should have both uniforms at the ready on

game days Changes in uniforms will be determined by the Coaches andor the captains Any

changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and

ALL team members will be notified of the change Uniforms may only be used for games

(not practices or social events)

If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She

will pay the full price of the original item plus any shipping or reordering charges

If an athlete quits or is removed from the squad she will be expected to return all

uniform items owned by the school laundered within 48 hours Any items not

returned will be charged to her account with the school

CAPTAINS

Captains will be chosen by the coach at the beginning of the season Conduct attitude team

input leadership skills and student aptitude will be part of the criteria for choosing captains

This selection will be based upon

Ability to lead by example

Ability to communicate vision of the coaches

Visible during the off season

Ability to encourage teammates

Ability to hold teammates accountable

Contributor on the field

ATHLETE FEEDBACK AND EVALUATION

The coaching staff will be evaluating athletes daily They are open for questions at all times

please feel free to talk with the coaching staff about points to work on or any questions you

may have At the end of the season the coaching staff with evaluate all players and give them

a breakdown on things to work on and goals for next season

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date

Page 16: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

CONDITIONING

Is important for not only on field success but for overall heath When you are in good

shape you feel better sleep better have a better attitude and can perform better

DISTANCE AND STAMINA

Partaking in consistent distance workouts will help you increase your fitness level

and overall health Long term this will help increase your stamina and make your

speed workouts more effective It will also help with overuse injuries such as pulled

muscles and shin splints If you are healthy and in shape all year round your body

will not go into shock during season This will lead to a much more productive and

healthy athlete

For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking

Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc

SPEED WORK

In the sport of lacrosse explosive moves are important all over the field Speed work

is necessary to increase your ability to move to the ball to receive it play effective

defense and help prevent injuries

For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk

WEIGHTING TRAININGTONING

Our team needs to be in top shape to compete to the best of our ability The coaching

staff will teach you how to correctly train to not only help you on the lacrosse field

but maintain a healthy lifestyle

are strongly encouraged to go to the gym on our own time as well Strength training

will help your overall fitness The more lean muscle you have the easier it will be to

run the better shape you will be in and fewer injuries you will sustain

These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year

ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA

LETTERING

All Varsity athletes who finish the season in good standing will receive their varsity letter

The definition of a varsity athlete is someone who competed at the varsity level throughout

the season Letters will be awarded at the end of year banquet

UNIFORMS

Uniforms are to be worn according to the game calendar Blue Uniforms for away matches

and white Uniforms for home matches Athletes should have both uniforms at the ready on

game days Changes in uniforms will be determined by the Coaches andor the captains Any

changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and

ALL team members will be notified of the change Uniforms may only be used for games

(not practices or social events)

If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She

will pay the full price of the original item plus any shipping or reordering charges

If an athlete quits or is removed from the squad she will be expected to return all

uniform items owned by the school laundered within 48 hours Any items not

returned will be charged to her account with the school

CAPTAINS

Captains will be chosen by the coach at the beginning of the season Conduct attitude team

input leadership skills and student aptitude will be part of the criteria for choosing captains

This selection will be based upon

Ability to lead by example

Ability to communicate vision of the coaches

Visible during the off season

Ability to encourage teammates

Ability to hold teammates accountable

Contributor on the field

ATHLETE FEEDBACK AND EVALUATION

The coaching staff will be evaluating athletes daily They are open for questions at all times

please feel free to talk with the coaching staff about points to work on or any questions you

may have At the end of the season the coaching staff with evaluate all players and give them

a breakdown on things to work on and goals for next season

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date

Page 17: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA

LETTERING

All Varsity athletes who finish the season in good standing will receive their varsity letter

The definition of a varsity athlete is someone who competed at the varsity level throughout

the season Letters will be awarded at the end of year banquet

UNIFORMS

Uniforms are to be worn according to the game calendar Blue Uniforms for away matches

and white Uniforms for home matches Athletes should have both uniforms at the ready on

game days Changes in uniforms will be determined by the Coaches andor the captains Any

changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and

ALL team members will be notified of the change Uniforms may only be used for games

(not practices or social events)

If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She

will pay the full price of the original item plus any shipping or reordering charges

If an athlete quits or is removed from the squad she will be expected to return all

uniform items owned by the school laundered within 48 hours Any items not

returned will be charged to her account with the school

CAPTAINS

Captains will be chosen by the coach at the beginning of the season Conduct attitude team

input leadership skills and student aptitude will be part of the criteria for choosing captains

This selection will be based upon

Ability to lead by example

Ability to communicate vision of the coaches

Visible during the off season

Ability to encourage teammates

Ability to hold teammates accountable

Contributor on the field

ATHLETE FEEDBACK AND EVALUATION

The coaching staff will be evaluating athletes daily They are open for questions at all times

please feel free to talk with the coaching staff about points to work on or any questions you

may have At the end of the season the coaching staff with evaluate all players and give them

a breakdown on things to work on and goals for next season

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date

Page 18: Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." — Paul "Bear" Bryant

TEAM APPEARANCE

Athlete appearance should strive to represent a disciplined team Team members should look

appropriate in their presentation We want attention to be focused on the team not

individuals trying to make a statement

TEAM SELECTION PROCESS

All athletes that are willing to make the commitment to the daily schedule and follow all

team rules and policies will be a member of the Junior Varsity or Varsity team

I __________________________ have read the attached Rampart Lacrosse Team Outline

and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a

student athlete and that will represent the Rampart Lacrosse team in a becoming manner

I understand by not adhering to these stipulations there will be consequences that will be

determined by the coaching staff

I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN

____________________________________________ __________________

Player signature Date