1. Good Counsel High School Track & Field Coaches: Ron McGaw – Head Coach, Sprints, Hurdles, Relays Tim Gavin – Assistant Head Coach, Distance, Mid Distance, Relays, Jumps Mike Knowles – Assistant Coach, Throws

2. CULTURE: The way we do things here Introduction: The objectives of the Good Counsel Track & Field program will be: 1) achieve a higher level of physical fitness through the skills of running, jumping and throwing, 2) establish personal goals for individual events that are challenging but realistic and attainable, 3) improve your knowledge of the rules of Track & Field, 4) improve your knowledge and execution of techniques of Track & Field skills, 5) develop a commitment to your school, coaches and team members.

3. Practice Schedule Practices @ 3:30 P.M. – 6:00 P.M. Monday – Friday, Saturday 9:30 A.M. – 12:00 noon, on the track. Practice will be held outdoors. Athletes should dress appropriately for the weather. Team members are expected to attend all scheduled practice sessions.

4. Uniforms Team members will be issued a uniform consisting of a singlet and shorts. It is the responsibility of the athlete to return these to the coach at the completion of the season. Anything that is lost or stolen the athlete will be responsible for paying replacement costs to Good Counsel High School

5. Training We will utilize a combination of training methods that include; interval running, over distance running, agility drills, circuit training, weight/strength training, active isolated stretching, self-myofascial release (foam roller massage), fundamental skill drills.

6. Events Indoors: 55, 300, 500 meter dash, 800, 1600, 3200 meter run, 55 meter High Hurdles, 4x200, 4x400, 4x800 Relays, Shot Put, High Jump, Long Jump, Triple Jump. Outdoors: 100, 200, 400 meter dashes, 800, 1600, 3200 meter run, 110/100 Hurdles, 300 Hurdles, 4x100, 4x200, 4x400, 4x800 Relays, Long Jump, Triple Jump, High Jump, Shot Put, Discus. Coaches will make final decision on the event(s) in which athletes will compete.

7. Competition Team members are expected to attend all scheduled meets for which they qualify. Meet lineup will be announced/posted 2-3 days prior to the meet.

8. Letter Requirements Complete the season as a team member in good standing. (Represent the school and team in a positive manner while staying with the team through the end of the season) Attend 90% of all scheduled practices. (Athletes will be allowed a maximum of 6 absences, excused or unexcused in order to be eligible to earn a letter) Participate in and complete all workouts in practice. Attend and compete in all scheduled meets. Earn a spot as one of the top three athletes in your event or achieve the performance standard.

9. Letter Standards – Boys Girls 100 m11.813.0 20023.528.5 40052.061.0 8002:052:29 16004:455:50 320010:1512:55 HH16.016.0

10. Standards 300 H43.049.0 HJ5’10”4’8” LJ19’0”15’10” TJ41’0”31’0” Shot40’0”31’0” Disc95’0”80’0”

11. Character Character can be described as the type of person you are, what you stand for, and your tendency to do the right thing. Character is revealed by how you behave when no one is watching or when you do not expect to be rewarded; it includes the types of judgments you make, how you interact with others, and how you put into action your personal philosophy. We generally associate good character with behavior that is kind, trustworthy, honest, faithful, and responsible. Sportsmanship is said to represent good character for those involved in sport. The following moral values will be addressed during the course of the season and athletes are expected to display these characteristics: Respectfulness Responsibility Caring Honesty Good Citizenship Fairness Three core values all athletes are expected to strive towards are to 1) make yourself better 2) make your teammates better 3) make the sport better

12. Contact Information Ron McGaw: phone 301-461-0763 Email- r_mcgaw11@hotmail.com r_mcgaw11@hotmail.com Tim Gavin: phone 301-606-4524 Email: pinnatcal@aol.compinnatcal@aol.com Mike Knowles: email: mknowles@levyrestaurants.commknowles@levyrestaurants.com

13. Conclusion The sport of Track & Field is a demanding one with the basis for success rooted in a strong work ethic, 100% effort every day and a positive attitude towards all challenges presented to you. To be a member of the Good Counsel Track & Field team you will be expected to abide by the standards outlined in this packet, be on time for practice, listen to and follow the directions of the coaches and display respectful behavior towards teammates and opponents.

14. College Opportunities For those athletes wishing to continue their running career at the collegiate level there are numerous opportunities for this. Consult with the coaches for assistance in the process. In addition it is recommended that you enter a profile on the site: http://www.ncsasports.org/recruiting-tools/track/mens-track- recruiting-guidelines http://www.ncsasports.org/recruiting-tools/track/mens-track- recruiting-guidelines http://www.ncsasports.org/recruiting-tools/track/womens- track-recruiting-guidelines http://www.ncsasports.org/recruiting-tools/track/womens- track-recruiting-guidelines