Transcript Starr’s Mill 2014 Panther Cross Country Parents and

STARR’S MILL
2015
PANTHER CROSS COUNTRY
PARENTS AND ATHLETE MEETING
Chris Kesterson- Head XC Coach
Don Livingston – President FLBC
May 13, 2015
Welcome
Don
Agenda
1.
2.
3.
4.
5.
Collect your contact info to communicate over the summer
Goals of the Program
Meet the Coaches and Meet the Captains
Fall XC Meet Schedule (tentative)
Practice Days/Times (tentative), Expectations, What to Bring to Practice
6.
7.
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10.
Heritage Course map
Summer Running Schedule & 1st day meeting/conditioning - May 26 at 8am
Athlete Expectations in Summer
Summer Activities
Nike Running Camp July 12-17
11.
12.
13.
14.
15.
16.
Meet your FLBC Booster Club Officers and Volunteer Opportunities
Uniforms, Sweats, athlete shirts, parent shirts
Travel Meet: Providence Invitational – Cost & Requirements to run the 1st meet
Registration Process and Fees - August 3rd 4:30-6pm and Team Mtg 4:30-6pm
Team Dinners during the Season
Volunteer Needs: May 16 PTC XC Team Challenge + course maintenance
Don
1. Collecting your Contact Info
• Purpose
– Communicate with you & your athlete throughout the summer
– Collect the athlete shirt sizes to order them
– Communicate with you about Aug 3 Registration Meeting
• During the Meeting:
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Use the PCs in the Media Center
Input info in all the fields for you & your athlete
Save it
Let the next person input their info
Please provide your info again, even if your athlete was involved in the past season or year
Don
2. Goals of the Program
• Teach your athlete how to be a better runner
o
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Learn Pace, work hard, work smart, strength
Nutrition, Hydration, Recovery
Assessing a course, Race strategy, team racing
• Teach your athlete about goal setting and discipline
• Teach your athlete about teamwork, sportsmanship &
responsibility
• Enable them to have fun and make friends
Chris
3. Introducing the Coaches
Head Coach:
Chris Kesterson
[email protected]
Assistant Coach: Anne Chrzanowski [email protected]
*Community Coach
Assistant Coach: Austin Enriquez
[email protected]
Assistant Coach: Marsha Fraker
[email protected]
Assistant Coach: Rob Isaac
[email protected]
*Community Coach
tant Coach*: Robb Issac
*Community Coach
Chris
4. Introducing the Captains
Boys Captains:
Girls Captains:
• Nick Bryant
• Will Dearman
• Reed Livingston
• Sarah Phinney
• Dori Turnier
• Sammantha Herr
Chris
4. Fall Schedule
Date
Meet
Location
Aug 15 (Sat)
Time Trials
Starr’s Mill Track
Season Meets
Aug 22 (Sat)
No meet
Aug 29 (Sat)
Providence Invitational
McAlpin Greenway Park (Charlotte, NC)
Sep 5 (Sat)
Nike Panther Invitational
Heritage XC Course, Fayetteville, GA
Sep 12 (Sat)
Carrollton Invitational
Carrollton Elementary, Carrollton, GA
Sep 19 (Sat)
No meet
Sep 26 (Sat)
Aubrae Gunderson
Conyers Horse Park, Conyers, GA
Oct 3 (Sat)
County Championship
Sandy Creek High School
Oct 10 (Sat)
Asics XC Invitational
Fox Hall Farms Sporting Club, Douglasville, GA
Oct 17 (Sat)
Oct 24 (Sat)
Oct 31 (Sat)
Nov 7 (Sat)
No Meet
Region 4-AAAAA Meet
Heritage XC Course, Fayetteville, GA
No Meet
State XC Meet
Carrollton Elementary, Carrollton, GA
Opportunities to Run Post HS Season
Nov 14 (Sat)
USATF Jr. Olympic State Championship
Heritage XC Course
Nov 21 (Sat)
USATF Jr. Olympic Tri-State Region Champs
Atlanta, GA (Fox Hall Farms)
Nov 28 (Sat)
Foot Locker –South Region
McAlpin Greenway Park (Charlotte, NC)
Dec 14 (Sat)
USATF Jr. Olympic National XC Champs
Albuquerque, NM
Chris
5. Fall Practice Schedule
August 3- Sept 4 : Mon–Friday*: XCHC at 4:30pm - 6:15 pm **
*Fridays before a meet: SMHS Track 4:00pm - 5:00pm
**we may adjust practice time a couple of days / week based heat
Sept 7 – Nov 6:
Tues & Thrs: XCHC at 4:30 - 6:00pm
Monday & Wed: SMHS Stadium 4 – 5:30pm
Fridays:
SMHS Track 4pm
Saturday:
locations vary; occasional
Sunday:
On your own (athletes encourage to get together )
We have weekends off to take a break from racing: either workouts or rest
***Athletes should NOT be racing in local road races between Aug 1- Nov 8
Chris
5. Practice: What to Bring
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Physical
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Before you can start practicing, you must have a physical on
file with the school.
Good Attitude
Water Bottle
Towel
A watch
Good running shoes
Warm weather gear: moisture wicking, towel
Cooler weather: layers as well as light sweats
Cold weather: sweats, hats, gloves
Chris
6. XCHC– XC Course at Heritage Christian Church
the start, head towards the lake
5000m Course: From
continue on loop back to start
then 2
then a lap around lake (Red line),
full 2000m loop back to finish (Blue)
(yellow line),
nd
(red line),
Note: 1 full loop is 2000m, 1 smaller loop around the lake is 1000m
400m
2800m
1600m
Registration
is here
3000m
5000m
FINISH
We meet here
for practice
800m
2400m
STAR
T
2000m
1200m
7. Summer Running Schedule
Why Run?
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Majority of improvement comes in the off season
Your competition is training over the summer
Athlete Meeting on May 26 (Tuesday) at 8am at Mr. Livingston’s House
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8-10:30am:
8-9 am Mtg
9-10 am running
(parents are welcome, not required)
10:00-10:30 Core
Overview
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10 Weeks: May 26 - Aug 2: 50+ workouts
3 work out Groups based on age and running experience
Distance will slowly increase through the summer
Easy days and faster days; long days and shorter days
Strength work after running on 4 days
Days
Time
Location
Mon
Tues
Wed
Thrs
Fri
Sat
8am -9:30/ 10a
8am -9:00am
8am -9:30; 9:45-11am
8am - 9:30am
8am-9am
8am - 9:30/ 10a
Oak Grove Elem (behind the school by the track)
Play Park behind PTC Library
Starr’s Mill High School (running & weights)
Play Park behind PTC Library
Play Park behind PTC Library (for those running higher mileage)
Oak Grove Elem (behind the school by the track)
If you have not run in 4 weeks you should start tomorrow to ease into 5/26 start
.
Don
7. Summer Strength Opportunities
Option 1: Wed at MHS at 9:45-11am strength conditioning (circuit) after 8am-9:30am Run
Option 2:
Summer Youth Performance Training w/ a personal trainer
• Youth Performance training is one Personal Trainer with up to 4 Students.
– Core Strength, Flexibility, Muscle Strength and Endurance.
• Advantages
– Personalized training, in a 2-4 person group setting.
– Lower cost than one-on-one training. About $10 per session
• Two one hour sessions per week. Plus unlimited Team Training and unlimited use of
the club.
• Starts as early as May 25th runs till Aug 2nd
– Minimum of two students to secure a session time.
– Session times are flexible, but based on first come, first serve and instructor availability.
• Cost: $199.00
• To get started, contact: TJ Moats at [email protected] or 7706326839.
8. Summer Training- Athlete Expectations
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Practice is completely voluntary.
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If you want to get better come to practice and put the work in.
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We will have 4-6 running workouts and 4 days of strength workouts
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Each day you come, sign the list with the captains (for NC meet)
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Bring the Big 6 :
1. Good attitude
2. Good running shoes
3. Warm weather gear: moisture wicking
4. Towel
5. Water and protein recovery drink
6. Watch, if you do not have one, buy one
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Complete your mileage chart each day after your run and put in folder
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Be smart about drills and stretching to prevent injury
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Be smart about recovery: protein, eat 3 meals a day, hydrate every day
Don
8. Summer Training- Coming Back from Injury
Alter- G Tread Mill at Ankle and Foot Centers of Georgia
Good for:
• Shin Splits, Achilles, Ankle sprain and more
Benefits:
• Anti-gravity Tread Mill allows you to adjust % of your weight applied to your legs
• Adjusts from 20% up to 95%
• Cameras on the tread allows to watch your foot strike
Special Partnership between SMHS XC and Georgia Ankle and Foot Center
How it works:
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5.
You need a doctor referral for Alter G Machine a part of Physical Therapy;
• Use ankle and foot Centers of Georgia Orthopaedic Doctor or
• Use your own Orthopadeic doctor, need patient name, DOB, parents signature
Their physical therapist will do an initial evaluation, then athlete can use the Alter G machine
Parents sign a release
Use of Alter G or another machine
• Call ahead for an appointment
• Use during business hours; A physical therapist must be present
• 1 hour for use of either machine - Cost of $10 for 1 hour
Call Special Number 678-561-9000 number. Ask for Todd Domangue or Wendy Coleman.
Don
9. Summer Activities
Nike Running Camp July 12- 17
• We already have 24+ SMHS athletes confirmed (16 boys, 8 girls)
• Plus an additional 16 from Landmark, McIntosh, Northgate, Rising Starr
• Registration is almost closed; there are 30 spots left out of 250
Social Activities-- Determined by the Captains
• Follow along in Facebook
• Twitter
Team Get Together- Overnight Training
• July 24 & 25 (Fri & Sat) boys, July 25 & 26 (Sat & Sun) Girls
• Spend the Night in Cabins
• Whitewater Tubing
Captains
10. Nike Running Camp- July 12-17
Overview
• Outstanding running location: Mountains of NC, wooded trails, track
• Camp is going for 45 years, well managed
• 250 athletes placed in 20 different training groups based on ability
• Sleep in dorms at UNC- Asheville; 4 people in a suite
• Meals: Excellent, highly nutritional
• Classes, running form diagnosis, try Nike product, top notch coaches
• Social activities each day- hang with your SMHS friends+ LMC, MHS, BMS, RSMS
Bus from PTC - optional
Chance to earn some money towards Running Camp; Up to $300 ~ 33 hours
• Dates: May 28- June 20 (3 ½ wks) *
• Work on yard/ barn maintenance (no stall work), May 28- June 20
• Need to have skills before you start or after 1st day *
* Other work at Heritage- weekly cutting grass, maintenance
• Payments made directly to Nike Running camp
Don
11. Finish Line Booster Club Officers
Officers
Don Livingston
President
[email protected]
Doug Fultz
Vice President
[email protected]
Allen & Becky Phinney
Treasurers
[email protected]
Jenny Hynes
Communications
[email protected]
Key volunteers:
Susan Walton
Uniform, Sweats, Spirit Wear
[email protected]
Susan Dearman
Volunteer Coordinator
[email protected]
Don
11. FLBC & Volunteer Expectations
To run a large team required parents to help with
administration and meet management
Expectations:
• We need you to Volunteer for all home XC meets (2), we need 70+
people for the meet alone
• Or Be a part of the Sponsorship Team- (May – August )
Additional Opportunities:
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Core Power Czar/ Czarina- Order directly thru Coke; pass out to parents ($2.20/ bottle)
Travel Coordinators (1 away meet + State)
Team Dinner on Sept 4 night before our home XC meet
Athlete Food and Drinks for each away meet
Team Dinners for XC before meets
EOY Banquet & Senior Awards & Slide Show
Don
11. ATT Panther Inv XC Meet & Region Meet
Sept 5 Meet Overview
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30-40 teams
6 races (2 Varsity, 2 JV, 1-Freshman, 1-Middle School/Open)
Time: 7am-12:30pm
Location: XC Course at Heritage Christian Church (XCHC_
Volunteer Needs (~ 60+ people)
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(same for both meets)
Course Set-up the day before: stakes & Flags (10)
Course Marshals/finish line- (12)
2 shifts of 6
Parking- (18)
2 shifts of 9
Concessions & Water Table (6)
2 shirts of 3
Coaches Hospitality
Check-in Packet Pick-up (2-3)
Rabbits (bike)- Sweepers in golf carts (2 shifts of 2)
Sponsor media set-up/signs
Course take-down after the meets
Oct 24 Meet Overview: 13 teams, 4 races, 7am- 12 noon; XCHC
Don
12. Uniforms & Sweats & Spirit Wear
1. Uniform & Sweats - required for all Runners
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We use Boathouse, custom manufacturer, will always keep our style in stock
Same as for track
You order via Boathouse website, you pay Boathouse, they ship it to you
Outstanding reputation
Good pricing
2. Spirit Wear and Bags- Optional - runners and parents can buy
• Some items ordered via Boathouse, paid to Boathouse and shipped from them
• Some items order from Finish Line Booster Club
• We collect the money, we hand them out at practice
3. Athlete Team Shirt- included in your fee,
• handed out at practice once you pay your fees
4. Parent Team shirt for volunteering, including in the fees
• Must be a member of FLBC and volunteer to get your shirt
Don
12. Uniform & Sweats
12. Uniform & Sweats
12. Spirit Wear
Polo Shirt
With SM logo
Order via Boathouse
Half Zip Pull Over
With SM logo
Order via Boathouse
Don
12. Spirit Wear
Beanie Hat
With Panthers
Order via FLBC
Headband
With Panthers
Order via FLBC
Don
12. Spirit Wear & Shoe Bag
Sweater Vest
With SM Logo
Order via FLBC
Neck Tie
With Panthers
Order via FLBC
Shoe Bag
With SMHS XC &
Name embroidered on it
Order via FLBC
Don
12. Starr’s Mill Boathouse website for ordering
http://starrsmill.boathousegear.com/
If you are new
runner to the team
select the Bundle
of Single, shorts,
Jacket and pants
Polo shirt to be
added if enough
interest
12.
Timing of Uniforms & Sweats & Spirit Wear
1. Uniform & Sweats - required for all Runners
• You go online and place your order: http://starrsmill.boathousegear.com/
The Online Store for Starr’s Mill will be open from May 13 thru July 6th
• Boathouse will ship directly to you by August 3 (well before the first meet )
2. Spirit Wear and Bags- Optional - runners and parents can buy
• Some items ordered via Boathouse, paid to Boathouse and shipped from them
• Some items order from Finish Line Booster Club, given out in August
3. Athlete Team Shirt- we hand them out at practice in August
4. Parent Team shirt for volunteering we hand them in August/Sept 4
Don
13. Providence Invitational Aug 29th
Charlotte, NC
Overview
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45 schools, top NC & SC teams
McAlpin Greenway Park (site of Foot Locker South Regionals)
Flat Fast Course with 1 big hill, narrow start
– 9 am - Championship Girls
– 9:30 am- Championship Boys
– 10 am - JV Girls
– 10:30 am - JV Boys
Eligibility:
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20 summer training session by August 2nd
Be a fully paid member of the FLBC
Meet expectations of the Athlete contract; including Attending practices as of
the start of the season (minimum of 3 days as usual)
Costs:
• $100 for 4 to a room; add $30 if you want 2 to a room
• Includes: Hotel, Friday Lunch & Dinners, Saturday Breakfast & Lunch
• Hotel: Holiday Inn Express & Suites- Matthews: 705 443 3100
9420 East Independence Blvd., Charlotte NC 28105
Payment Deadline:
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August 3th the same day that the registration fees are due
14. Registration Overview
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One registration Period - Aug 3rd 4:30-6:00pm during practice (all docs & pay fees)
– First Day of official practice is Aug 3rd from 4:30- 6pm
And Parent- Athlete Team meeting 6-7pm AFTER practice ( provide updates)
Assembly line of parent volunteers collecting 4 documents
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In June/July, Go to the website to get the 4 documents: www.starrsmilltfxc.com
Fill all 4 registration documents and bring them to the meeting
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1st doc Registration for athlete + contacts + athlete overview
2nd doc Fees page
3rd doc Sizing page- T-shirt sizes and costs
4th doc Athlete Contract- 5 pages (parent signs and athlete signs)
• Note: you must have your physical turned into Terri Watkins before August 3th (parent & athlete signs)
in order to practice with the team
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Communications / updates from team email during the summer (communications person)
Starting August 3rd :
• No Physical = no workouts with the team
• No Registration, Fees, Sizing, Athlete Contract documents = no workouts with the team
Don
4
Items
Uniform &
Sweats
Price
$220
(1st year on the
team)
Registration
Fee
Providence
XC Meet
Fee
Spirit Wear
Option
$315
$100
$20-$40
per
item
What’s included
• Singlet
• Bottom
• Warm-up Jacket
w/name
• Warm-up Pants w/
name
• Team facility &
equipment expenses
• Gifts for Coaches
• Team Travel Expenses
• Athlete Shirt,
• Banquet ticket
•Charter Bus
•Hotel – 4 to a room
•Meals for the trip
• Polo Shirt w/ logo
• Quarter Zip w/ Logo
• Shoe bag
• Beanie Hat/ headband
• Tie or Sweater Vest
Payment
and
Timing
May 13July 6
Pay
Boathouse
directly
Comments
• Order through the Boathouse
website, special SMHS store
• Store Opens May 13
• Store Closes July 6
• Ships directly to you
• Arrives before Mid July
Two ways to reduce the cost:
August 3
• Work 2 XC meets earn $100
• Sponsorship team – sell
$1250 and earn $190
• No Tri-athlon fundraiser this year
August 3
May 13July 6
for boathouse
August 3
for FLBC
• +$30 extra for 2 in a room
• 1st 50 athletes to pay go
• Priority: Seniors  Freshman
• Must pay base fee in full
15. Team Dinners during XC Season
• Great way for the athletes to get to know their teammates;
usually 50 athletes
• Either 1-2 nights before the meet; 6-8pm
• Host provides home
• Co-host provides plates, plastic ware, napkins
• Parents bring food, rotate what to bring based on last name
• Email sent out the week of on what to bring
• Need a parent coordinator
• Look for an email coming mid/late August to sign up to be a
host/co host
Don
16. Volunteer Needs
May 16 PTC XC Team Challenge 7:30a – 12 noon
• Future XC Runners: Elementary and Middle Schoolers
• HS Athletes are the volunteers
– Course Marshals
– Rabbits and Sweepers
– Handout Awards
– Check- in, Chute, Timing
Plus May and June maintenance workdays at XCHC : time tbd
• Need adults and athletes
– Lay Sod
– sprinkling
– Cut the grass weekly
– Lay bark – Aug 8 (in the morning)
Please sign up or send me an email at [email protected]
Don
Questions?