NITTANY  TRACK  AND  FIELD – SUMMER 2009

Practice Tips and Rules

  Coming to practice

We meet for practice at the State College High School track (in the finish line area). At least one of the coaches is present there by 6:15 pm to meet the athletes and start the warm-up.

Parents are asked to drop off their children at the track, not at the parking lot. Please check if the coach is there before you leave (especially if you come early). Do not leave children unattended.

Try to be on time. The group warm-up starts at 6:15. Athletes arriving late may be asked to run their warm-up laps on their own (which is less fun) before joining the group.

Athletes: wear comfortable running clothes and good quality running shoes. We will be doing plenty of running-related exercise, so properly fit shoes are important to avoid injuries (Recommended source: Rapid Transit Sports on S. Allen Street). 

Try planning the latest meal at least one hour (better two hours) before practice. Intense exercise with full stomach can result in discomfort and cramps.

Bring your own water bottle. This is especially important on hot days. The water fountain on the South Track might be turned off once the school season is over. Athletes should be encouraged to drink plenty of water all day.

During  practice

A regular-day practice consists of a warm-up (couple of jogging laps, stretches, plyometrics, build-ups), main workout, some fun activities (including running games, relays, etc.), and cool-down with stretches in the end.

Over the season, workouts will progress gradually. The first few weeks the main goal is to learn the routine and get fit for more serious workouts. Later in the season, athletes will have an opportunity to choose between several small groups practicing particular events (distance, sprint, hurdles, jumps, throwing). These groups are flexible and on any particular practice, athletes may choose to join a different group.

During the practice, athletes should follow directions given by the coaches. The coaches will use best possible judgment about the level of attending athletes and will adjust the workouts accordingly. If necessary, for a particular workout, athletes may be split into groups based on their ability and specialization. If a workout assignment appears too hard, athletes may be allowed to do less or take a longer rest. We will not force anybody over the limit.

Athletes: if you are not feeling well or something hurts at any time during practice, please do not be shy to tell the coaches. Coaches might advise you to take some time off, help you, or call parents if necessary. Coaches will have a list of participants’ phone numbers at each practice. The coach in charge should also have a first-aid kit available at each practice.

If you experience some aches or pains after the practice or on the next day, you may ask some of the coaches about your concerns. Some muscle soreness and minor pains are quite typical in the beginning and will pass as your body adjusts to the exercise.

If there is a need to go to the bathroom during practice, you can go any time, but please let the coaches know. Younger kids may ask one of the coaches or older kids to accompany them. A new permanent bathroom facility is now available at the track. 

Parents are welcome to stay and participate in the  practice.

Leaving home from practice

Practice ends at 7:45 pm. Parents are asked to come to the track by that time to pick up their athletes. Carpools are fine, but please inform coaches who you are picking up.

Athletes whose parents are late should stay with coaches and proceed with them to the parking lot (located behind the High School South Building). Athletes are not allowed to leave the track without informing the coach. At least one of the coaches should stay with the group until everybody gets a ride home.

Athletes over 12 years old who want to walk or ride bikes home on their own will be allowed to do so with parents’ signed permission. 

If there is a need to leave early, make sure you inform the coach before you go.

Inclement weather

In case of inclement weather (thunderstorm or pouring rain) practice may be cancelled. We will try to inform all participants and coaches about cancellation by e-mail before 5 pm.

If practice is not cancelled, but the weather gets nasty around 6:15, one of the coaches will be at the parking lot meeting people and announcing cancellation. 

If the storm occurs during the practice, coaches and athletes will seek shelter at the back entrance (if it is open) or at the front porch of the High School South building.

In case of approaching lightning storm, coaches are encouraged to stop the practice.

Light rain or drizzle is not normally considered a reason to cancel practice.

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For more information, visit NTF website: http://mysite.verizon.net/ntfxc/

Contact number during practice: 814-876-0461 (Mark Fedkin)