Lake City Track and Field Handbook

Philosophy
The Lake City Girls Track and Field program will provide participants with the opportunity to develop and improve their physical and mental abilities relating to track and field in a variety of practice and competitive situations. We believe any girl who demonstrates a willingness to learn and improve, who trains and competes with the track and field team, and who follows the MSHSL, Lake City High School, and team regulations will be a successful contributing member of the girls’ track and field team. Each athlete can expect from our coaching staff a commitment to help her achieve top performance and to reach the goals she has set.

 


I. Team Expectations
All athletes are expected to:
a. Follow the guidelines of the Minnesota State High School League.
b. Practice teamwork, sportsmanship, and discipline.
c. Be a team player-get along with your teammates.
d. Respect the coaches, fellow teammates, parents, the opponents, and officials.
f. Make academic success a first priority.
g. Attend all classes in order to participate in practice and competitions.
h. Arrive to practice on time and prepared to participate.
i. Dress for the weather. Hat and gloves are recommended.
k. Travel to and from the meets with the team.
l. Work hard with a positive attitude to improve skills.
m. Return equipment at the end of the season in good condition.

Coaches are expected to:

A. Be a positive role model.
B. Adjust to personal needs and problems of athletes; be good listeners; give all athletes the opportunity to improve their skills, gain confidence and develop self-esteem.
C. Organize practices and competitive situations that are fun and challenging for the athletes.
D. Encourage good sportsmanship and team unity.
E. Maintain an open line of communication with the athletes and their parents.

II. Practices
1. In order to develop the conditioning skill necessary to reach individual and team goals athletes must attend practice.
2. Practice will begin at 3:30 and end at 5:30. On occasion, field event athletes may practice until 6:00.
3. Athletes are expected to check out with the event coach before leaving practice.
4. If an athlete knows she is going miss a practice, she should notify her coach in writing prior to the absence.
5. Athletes are expected to dress for the weather. Sweat pants, long sleeved shirts, jacket, hats, and mittens are recommended in during the months of March and April.

III. Competitions
At a meet, an athlete may compete in a maximum of four events, only three of which may be running or field. Some meets limit the number of entries in a particular event and that may limit participation for some athletes. Track and field meets typically run three to four hours. Athletes will need to bring a healthy lunch to competitions. Concessions are sold at some of the meets.
All student athletes are to ride school transportation to and from school events unless they have been given approval from the athletic office. Approval is given by Mr. Vaith after he has received both written and verbal communication from a parent/guardian. Mr. Vaith will then contact the coach in the event of a transportation adjustment.

IV. Varsity Letter
Athletes on the varsity roster will earn a varsity letter if they:
1) Follow all MSHSL rules.
2) Comply with the Lincoln High School academic policy.
3) Participate in 99% of the practices and competitions.
4) Participate in the subsection meet.
5) Demonstrate strong team leadership.
6) Any senior who has been out for track and field for three consecutive
seasons.
7) Any athlete who meets the practice/competition criteria and a varsity goal time/distance.

Varsity Goal Times and Distances
100 Dash-13.3 200 Dash-27.6 400 Dash 61.9 800 Meters 2:29 1600 5:35 3200 12:35
100 Hurdles 17.9 300 Hurdles 49.0 High Jump 4’10 Long Jump 15’
Triple Jump 32’ Shot 29’ 5 Discus 88’

 

Contact: Meribeth Kozlowski

Results
St. Mary’s Indoor Results
St. Mary’s LC Results
Lake City Invite April 11
Plainview Results April 21, 2011
Lake City Invite April 28, 2011
2011 Red Wing Relays
Junior High Results , May 6, 2011
2011 True Team
2011 True Team Scores
2011 HVL Conference Meet Results
True Team Results
2011 Sections Meet Day 1
2011 Subsection
2011 Section Finals
L-A Early Bird Invite 2012
L-A 2012 Individual Results
Triton April 3, 2012 Varsity Results
Triton 2012 Individual Results
2012-April 3 PEM Junior High Results
PEM Junior High April 10,2012
Lake City Invitational April 9, 2012
Wabasha Invitational 4/13/12
Wabaasha Invitational 2012 Individuals
Plainview April 20, 2012
April 20, 2012 Team Results
Lake City Invite2 April 27, 2012
jr high Triton April 30, 2012
Lake City 3, May 3, 2012
LC 3 May 3, 2012
May 4, 2012 LC Junior High
2012 True Team Section Meet
2012 HVL Conference
2012 True TeamCompleteResults
2012 HVL Team Results
2012 May 17 Junior High
2012 True Team State
2012 Subsection
2012 Section Prelims
2012 State Meet Prelims
2012 State Meet Finals
2013 LA Early Bird Result
2013 Winona Open
True TEam Section Results 2014
HLV Conference Results 2014
2013 Sections 1A result
2013 Sections 1A result
HVL Conference 2013 Result
LC 4-25-13 Result
PEM 4-20-13 Result
True Team State Results 5-8-13
Wabasha Results 2013
2013 Sections 1A result
HVL Conference 2013 Result
HVL Conference 2013 Result
LC 4-25-13 Result
LC 4-25-13 Result
PEM 4-20-13 Result
PEM 4-20-13 Result
True Team State Results 5-8-13
True Team State Results 5-8-13
Wabasha Results 2013
Wabasha Results 2013

Awesome Ab Workout

1. Alternate Toe Touches x20
2. Leg Raises X20
3. Scissor Kicks X20
4. Bicycles x20
5. Side Crunches (L/R) X20
6. Criss Cross X20
7. Ankle Touches X20
8. In-OUts X20
9. Crunchy Frogs X20
10. Crunches x20
11. 1/2 V-Ups X20
12. Rocky’s x 20
13. Toe Touches x20

Core Workout
1. Banana Rolls
2. Plank
3. Side Hip Raisers
4. Walking Push Ups
5. Superman Banana
6. Mason Twist

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