Boys Swimming & Diving

Athlete & Parent 2019 Handbook 2020

"Amor Fati- Love your fate, which is in fact your life.” -Friedrich Nietzsche

2019-2020 Grand Forks Public Schools Boy’s Swimming & Diving

GF KnightRiders

Day Date Opponent Site Diving

Start Time Comp

Start Time Depart Time

Mon 12/3 Starting Date GF Central Pool 4:00 pm 4:00 pm --

Sat 12/14 Eagle Pentathlon @ Fargo Davies 10:00 am 12:30 pm 7:00 am

Fri 12/20 Fargo Davies @ Fargo Davies 5:00 pm 2:00 pm

Sat 12/21 Spartan Pentathlon @ Fargo North 10:00 am 12:30 pm 7:30 am

Thu 1/2 Thief River Falls @ Thief River Falls 5:30 pm 3:15 pm

Sat 1/4 WF Border Battle @ Hulbert AC, WF 10:30 am 7:30 am

Thu 1/9 West Fargo GF Central Pool 5:00 pm --

Fri 1/10 Bemidji Invitational @ Bemidji HS 5:00 pm 1:00 pm

Tue 1/14 WF Sheyenne GF Central Pool 5:00 pm --

Fri 1/24 Minot @ Minot HS 4:30 pm 10:30 am

Sat 1/25 Minot Invitational @ Minot HS 11:00 am 11:00 am cont.

Sat 2/1 West Fargo Invitational @ Hulbert AC, WF 10:30 am 10:30 am 7:30 am

Fri 2/7 Mandan @ Mandan CC 5:00 pm 10:30 am

Sat 2/8 Century Invitational @ Bismarck AC 10:00 am 10:00 am cont.

Thu 2/13 Fargo South @ Fargo South 5:00 pm 2:15 pm

Fri 2/21 Fargo North GF Central Pool 5:00 pm --

Sat 2/29 EDC @ Hulbert AC, WF 10:00 am 1:00 pm 7:15 am

Fri 3/6 State Meet – Prelims @ Hulbert AC, WF 12:30 pm 3:30 pm 8:00 am

Sat 3/7 State Meet - Finals @ Hulbert AC, WF 10:30 pm 1:30 pm Cont

Competition warmup times usually begin 1 hour prior to competition start times. Depart times are subject to change depending on meet information received during the season. Diving start times are for those meets where diving competes outside of the regular event schedule. Per district policy, if an athlete misses the bus they cannot travel to the site for competition.

KnightRider Swimming & Diving Christmas Break Schedule 2019-2020

Practice times and days may change. Changes will be announced.

Day Date Practice Time Notes

Thur 12/19 4:00 – 6:00 pm swim

Fri 12/20 4:00 – 6:00 pm Last day of school.

Sat 12/21 SWIM MEET Spartan Pentathlon @FN

Sun 12/22 NO PRACTICE

Mon 12/23 8:00 – 11:00 am 12 Sets of Christmas!

Tue 12/24 NO PRACTICE Christmas Eve Spend quality time with family and friends.

Wed 12/25 NO PRACTICE Christmas Day

Spend quality time with family and friends.

Thur 12/26 8:00 – 11:00 am dryland + swim

Fri 12/27 9:00 – 11:00 am swim

Sat 12/28 9:00 – 11:00 am Captain’s Choice

Sun 12/29 NO PRACTICE

Mon 12/30 9:00 – 11:00 am swim

Tues 12/31 8:00 – 11:00 am New Year’s Eve

Make smart choices and be safe. dryland + swim

Wed 1/1 9:00 – 11:00 am New Year’s Day

swim

Thur 1/2 SWIM MEET School resumes TRF Dual @ TRF

Fri 1/3 4:00 – 6:00 pm resume reg schedule

Sat 1/4 SWIM MEET WF Border Battle @HAC

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Attendance at practices during Christmas break is expected. Please provide a parent note to explain

any absence during this time. We appreciate being informed prior to the break as this is a very

important training period during the season. Any time out of the water hurts. Unexcused absences

will affect participation in competition following the break.

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KnightRider Nutrition Guidelines Most of this information collected during a 4 hour class with Dr. Hank Lukaski, PhD, FACSM. (2010)

Fluids Hydration is important to maintain plasma volume, cardiovascular function, and temperature regulation.

- Even a 1% weight loss due to dehydration has adverse affects. A 5% loss can lead to collapse. - Each athlete is expected to have a water bottle on deck during practice and meets. - Athletes need to drink water before and after practice. During practice is not enough replacement.

No pop. No energy drinks (Red Bull, Monster, etc.) or other caffeinated and carbonated drinks. - Carbonation can lead to cramps and fills the stomach with air. Athletes then drink less water. - Caffeine dehydrates and does not provide a significant increase to performance. Carbohydrate and electrolyte replacement are important during training for swimming. - Water is good for the first hour of intense training. - A 2-6% carb and electrolyte replacement is recommended during the second hour of intense training. - Gatorade is the best, PowerAde is acceptable, a pinch of sugar and salt in water works too. - More than 24 oz. at a time will not speed up absorption. Average rate is 100 oz/hour. Food Glycogen is the optimum fuel for the body. Optimize carbohydrate stores with diet. - A 70 kg (154 lb) athlete can store approximately 503 g of glycogen. - Glycogen is stored in plasma (~3 g), liver (100 g), and muscle (400 g).

- Complex/Slow carbohydrates – fruits, vegetables, whole-grains, and legumes. “Colorful”. - Glycemic Index – low glycemic foods help avoid highs and lows caused by high glycemic foods. - Simple/Fast carbohydrates – processed food and foods high in sugar and low in nutrients.

Carbohydrate intake boosts glycogen stores that promote training, recovery and performance. - 45-65% energy as carbohydrates. In a 24 hour period, 2-3 g per lb body weight. (up to 4.5 g / lb.) Protein intake used for more than muscle mass. It controls metabolism, fluid balance, and immune function. - Teenagers and competitive athletes require approximately .6-1 g per lb body weight. Approximately 1 hour prior to practice/competition athletes should have a small, familiar meal that is easy to digest. This significantly helps delay fatigue during training. - Medium to Low glycemic foods (150-300 g). Moderate in protein. Fat slows digestion. - Example: Turkey/chicken sandwich, banana/raisins, sports drink, yogurt, trail mix. Approximately 10-20 minutes prior to your event a small high carb (sugar) snack can have a slight benefit. - This puts immediate carbohydrates into the blood stream. Just a few jellybeans or skittles! Within 20-30 minutes following practice, athletes should have a high carb, high protein snack. - The body is actively craving carbohydrates & protein for re-absorption into the muscles. - Chocolate milk has proven to be ideal, but is high in simple sugars. There are alternatives. Within 1-2 hours following practice athletes need a high quality meal. This will replenish muscle glycogen, stimulate muscle rebuilding and replace fluids. - Recommend to include high and moderate glycemic foods and proteins. Chicken breast/Burger.

- In the first 6 hours following training snack on bananas, raisins, bread/bagels, and fruit. - Low and moderate glycemic foods 6+ hours following training. Oatmeal/Cereal for breakfast. - 3:1 Carbohydrate to Protein ratio for post exercise recovery. Milk and Eggs.

Supplements The vitamins and minerals in Centrum Silver appear to be the most beneficial for swimmers. There is no other supplement, pill, liquid, etc. that is scientifically proven to be a benefit to athletes. - They are not regulated. Ingredients are highly questionable and variable. - There is no “magic pill” to make an athlete better, especially at this level of competition. - Proper diet, fluid intake, and rest will have a greater benefit than any other chemical. - Obviously stay away from drugs and alcohol. Caffeine does not provide a significant benefit.

2019-2020 Qualification Times/Points

Event State 1st Team All State

2nd Team All State

200 Free 2:05.58 1:47.96 1:50.12

200 IM 2:23.59 2:00.63 2:03.04

50 Free 25.46 22.11 22.55

Diving 275 pts 11 dives

389.39 381.60

100 Fly 1:03.49 54.20 55.29

100 Free 56.45 48.62 49.59

500 Free 5:43.49 4:55.69 5:01.60

100 Back 1:05.95 55.41 56.52

100 Breast 1:11.59 1:01.42 1:02.64

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Diving Qualifications – 275 pts / 11 dives or 170 pts / 6 dives (with completion of 11 dive list) Consideration – 250 pts / 11 dives or 150 pts / 6 dives Voluntary Dive Schedule:

Week 1 - 12/13-12/21 1/27-2/1 Forward Group (100 series) Week 2 - 12/23-1/4 2/3-2/8 Back Group (200 series) Week 3 - 1/6-1/11 2/10-2/15 Inward Group (400 series) Week 4 - 1/13-1/18 2/17-2/22 Twisting Group (5000 series) Week 5 - 1/20-1/25 2/24-2/29 Reverse Group (300 series)

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Coaching Staff Head Coach Assistant Coaches Brent Newman Terry Davis – Diving&Swim Nicole Arnold – Swim VMS - 746-2360 ; cell 741-5032 bnewman040@mygfschools.org tdavis161@mygfschools.org narnold220@mygfschools.org Grand Forks Central HS – 746-2375 http://www.edline.net/pages/gfc Marlon “Buck” Kasowski – Principal Aaron La Deaux – Activities Director Grand Forks Red River HS – 746-2400 http://www.edline.net/pages/rrhs Kris Arason – Principal Tyler Nelson – Activities Director GFPS Athletic Director – 746-4869 http://www.gfschools.org/pages/gfschools/Departments/Athletics Mark Rerick informative blog: http://highschoolsportsstuff.areavoices.com/ GFPS Policies – http://www.gfschools.org/pages/gfschools/Departments/Athletics/Docs/Athletic_Forms

Introduction The Grand Forks KnightRiders have established a proud tradition of excellence. Whether in the pool, classroom or community, our student-athletes are expected to display high standards of excellence and commitment. High School athletics are a valuable learning experience for you. It will benefit you physically, mentally and socially. It is our desire as coaches to provide you with the opportunity to better yourself in each of these areas. It is your responsibility to make the necessary sacrifices to achieve what you are capable of.

Have fun through individual responsibility for work & sacrifice. Be physically & mentally fit. Love of sport & competition.

Everyone has a role on our team.

General Responsibilities Conditioning A physical exam is required by the Grand Forks Public School District (GFPSD) and North Dakota High School Activities Association (NDHSAA) before an athlete is allowed to participate in any sport. This exam must be done yearly and filed with the athlete’s high school office. Completion of the physical exam is noted on the district issued ‘white card’ to be given to the coach. Conditioning will determine how well you can do your part. Many races are won or lost in the final 25 yards. Diving is a highly technical and athletic. Staying fit for competition is a year round responsibility. Our sport requires a great deal of energy. Training and exercise is important, but your diet will affect how well you are able to train and compete. Your choice of food will directly affect your health during the season. Athletic Costs GFPSD athletic fees are due to each athlete’s high school office and are noted on the district issued ‘white card’ to be given to the coach. An athlete will not be allowed to compete if fees are not paid. The district will provide team warm-ups on a loan basis. You are responsible for daily upkeep and must return them when requested. The team will order swimsuits within the first two weeks of practice for use during competition. The athlete is responsible for a practice suit and goggles. Conduct Each KnightRider team member has the great responsibility of representing their family, school, community, and our team in a respectful manner. Do what’s right. Everyone is responsible for the fulfillment of the team purpose and goals. Each person is individually responsible for making the program work for themselves and the teammates around them. Attitude is a key principle to becoming a champion in any sport. Attitude is best defined by how you act, feel, and think in showing one’s disposition. 1. Show respect at all times. 2. Act in a sportsmanlike manner, always. 3. Cooperate with teammates, coaches, officials, and fans. 4. Use self control at all times. 5. Accept decisions and abide by them. 6. Accept both victory and defeat with pride and compassion. The GFPSD has a ‘Code of Conduct’ form which must be completed and filed with the high school office. Completion of this form is noted on the district issued ‘white card’ to be given to the coach. All team members are expected to dress appropriately on competition days. No blue jeans or T-shirts. Unless pre-arranged as a team, members are expected to dress in nice pants and shirts. While we recognize the increased reliance on technology in our personal lives, we expect all team members to use their cell phones appropriately. Cell phones are not allowed on deck during practice or competition and not allowed during team meals. We expect team members to interrelate with each other during these times.

Priorities You have made the choice to be part of a team. Your training is an important responsibility, and is the means to becoming a better athlete and teammate. We expect each athlete to always do their best! Cutting practice is not expected and unacceptable. You must be regularly attending practice to participate in meets. Successful athletes learn to balance their education and training. Plan ahead, especially when you know you will be absent from school. Should there be a conflict between your other responsibilities and practice, please discuss the situation with the coaching staff ahead of time. Parents are expected to contact coaches as soon as possible with a note, email, or phone call. Injuries Please report injuries to the coaching staff, especially as it pertains to concussion protocol. GFPSD retains the services of athletic trainers from Altru Health Systems. We often use them to maintain the health of our athletes. Athletes may be asked to pursue further medical attention when necessary. If an athlete is seeing a doctor or therapist for an injury, please inform the coaching staff. It is the athlete’s responsibility to follow medical recommendations in order to return to practice and competition in a safe and timely manner. Depending on the seriousness of an injury, a doctor’s note may be required to return to practice. Eligibility Participation in our program is based on commitment to excellence. We do not hold ‘try outs’ or have ‘cuts’ for our program, but you are expected to train for competition. You will be eligible if you: 1. Attend practice and competition on a regular basis. (9 required by NDHSAA prior to first competition.)

2. Have the GFPSD physical examination paperwork on file with your high school office. 3. Have the GFPSD code of conduct and concussion protocol paperwork on file with your HS office. 4. Have paid the necessary athletic fees at your high school office. 5. Do not haze or otherwise intimidate other athletes. 6. Have not violated school or state guidelines for behavior, academics, and attendance. [- academically passing 20 hours per week (no F’s for MS athletes)]

7. Have not used, or have in your possession, tobacco, alcohol, or illegal drugs. [- from date of report 6 weeks/18 weeks (in season), 2 weeks/2 contests (out of season)]

8. Have not been convicted of an act that would be grounds for a citation: [- from date of report in season: 2 weeks (misdemeanor)/6 weeks (felony); 2 weeks/2 contests (out of season)]

Student athletes will not be allowed to participate until coaches have received a ‘white card’ which indicates that a physical is on file, they are academically and behaviorally eligible, and fees are paid.

Team Awards School Varsity Letter Expectations Athletes receive their school letter or participation award at the end of season reception. To be eligible for the letter certificate, the following criteria will be used as a guideline:

1. Attend better than 90% of scheduled team activities. 2. Break a school, EDC or State record. 3. Faithfully abide by all team policies with a positive athletic attitude. 4. Show growth in sportsmanship, teamwork, and work ethic. 5. Complete the season by qualifying and/or competing in the State meet. 6. Coaching staff discretion. End of Season Reception Awards At the end of season reception, swimmers receive team awards as voted on by team members, managers, and the coaching staff. The following categories are awarded: Hardest Worker - athlete showing the greatest drive and work ethic in both practice and meets. Most Improved - athlete showing the greatest improvement through the course of the season. Most Valuable - athlete that team members feel bring the greatest benefits to the team. Most Valuable Rookie - new athlete that brings the greatest benefits to the team.

Practice Expectations The following guidelines are expected daily to provide the most efficient and fair practice environment possible:

1. Attitude, attendance, and effort will determine who participates in meets and on relays. 2. Be on time and ready to work. If you are late, be ready to work in a timely manner. 3. Daily practices will begin at 4:00 pm and be completed by 6:00 pm. (6:00 pm for JV) 4. Morning practices will begin at 6:00 am and be completed by 7:00 am. 5. Stretching and dryland is done as a team; this is your time to interact but be respectful of the work. 6. Have a water bottle at practice every day. Have other necessary items close at hand. (ie. Inhalers) 7. If injured, or sick, be sure to notify the coaching staff immediately. 8. Discussion about practice components have a time and place - before or after practice!

Guidelines for a successful workout (attitude, attendance, and effort):

1. Complete practice as written and explained. All parts have a purpose. 2. You will see more improvement by practicing with those of equal or better ability. 3. Respect your coaches and teammates by listening when they are speaking. 4. Give your best effort, always. Train your body and mind to work through obstacles. 5. Keep the walls clear so your teammates can properly do their turns and finishes. 6. Each wall is a chance to practice a turn. Fast turns will make you faster. 7. Unless we are between sets, stay off the bottom of the pool. 8. Watch the pace clock and sendoff times so you are aware of your repeat times. 9. Divers should listen to their coach and be focused on position & technique between dives. 10. If you leave early, you are losing valuable training time that directly affects your improvement.

Meet Expectations You represent your team, school and community, all team members are expected to dress appropriately on competition days. Unless pre-arranged as a team, members are expected to dress in nice pants and shirts. No blue jeans or T-shirts. For travel, athletes are expected to dress appropriately for the weather and potential emergency road conditions. A hat, gloves, and winter jacket are non-negotiable requirements for bus rides. Team warm-ups and competition suits should only be worn at meets, both home and away. You should be dressed and ready to go one hour and fifteen minutes before the start of a home contest. You will be expected to help set up and take down equipment at home meets. You will be expected to keep our team area clean and free of garbage and personal items at the conclusion of away meets. The team will stretch as a group and warm up in assigned lanes as determined at each meet. Swim the entire prescribed warm up and add to it at your discretion. It is virtually impossible to do too much warm up. Do not stand on the bottom of the pool or hang on lane ropes to visit. Take time to think about your events, their order, and how you are going to swim or dive with your best effort. Divers should be focused on, and visualizing, their dive list. Be sure to listen to your coach’s instruction before and during competition. Divers may occasionally be asked to swim in order to complete a relay team. We will display a high regard for our country. Be respectful during the National Anthem. Stand at attention as a team, dressed in full team warmups, and remove any head gear. Do not otherwise interrupt the anthem. Pay attention during the meet. You are responsible for knowing your individual and relay events. Cell phone use is not allowed on deck during competition. Your cell phone is not more important than the efforts of your teammates. Do your part. Cheer for your team. Support your team in success and failure.

There will be a designated team cool down at the conclusion of each meet. We expect all athletes to remain with the team until the completion of the full meet.

“Man cannot remake himself without suffering for he is both the marble and the sculptor.” ~ Alexis Carrel

Parent Expectations As a coaching staff, we respect the relationship between parent and athlete. Our objective is to develop positive minded, athletic individuals in a safe environment. Our focus is individual and team responsibility. Parents have a vested interest in their son’s successes and failures. We have the same vested interest in each individual athlete as well as the team. Please:

Inform the coaching staff of any pre-existing medical conditions of concern.

Inform the coaching staff of absences for your son by phone, email, or signed note.

Encourage and enforce positive eating, sleeping, and clothing habits at home.

Attend as many swim meets as possible. Many parents will car pool for out of town meets.

Attempt to schedule necessary appointments at a time which does not conflict with training or competition. It is for your son’s benefit to attend all practices for his preparation.

Communicate any concerns as soon as possible with the coaching staff. Please follow the GFPS Athletic Department communication guidelines.

Do’s for Sport Parents Adapted from Michael A. Taylor’s “Do’s and Don’ts for Sport Parents”. Taylor is an Instructor for the Stanford University based

Positive Coaching Alliance, a long-time member of the United States Elite Coaches Association and a former gym owner.

Do for Yourself:

Get vicarious pleasure from your children's participation, but do not become overly ego-involved.

Try to enjoy yourself at competitions. Your unhappiness can cause your child to feel guilty.

Look relaxed, calm, positive, and energized when watching your child compete. Your attitude influences how your child feels and performs.

Have a life of your own outside of your child's sports participation. Do with Other Parents:

Make friends with other parents at events. Socializing can make the event more fun for you.

Volunteer as much as you can. Youth sports depend upon the time and energy of involved parents.

Police your own ranks: Work with other parents to ensure that all parents behave appropriately at practices and competitions.

Do with Coaches:

Leave the coaching to the coaches.

Give them any support they need to help them do their jobs better.

Communicate with them about your child. You can learn about your child from each other.

Inform them of relevant issues at home that might affect your child at practice.

Inquire about the progress of your children. You have a right to know.

Make the coaches your allies. Do for your Children:

Provide guidance for your children, but do not force or pressure them.

Assist them in setting realistic goals for participation.

Emphasize fun, skill development and other benefits of sports participation, e.g., cooperation, competition, self-discipline, commitment.

Show interest in their participation: help them get to practice, attend competitions, ask questions.

Provide a healthy perspective to help children understand success and failure.

Emphasize and reward effort rather than results.

Intervene if your child's behavior is unacceptable during practice or competitions.

Understand that your child may need a break from sports occasionally.

Give your child some space when need. Allow them to figure things out for themselves.

Keep a sense of humor. If you are having fun and laughing, so will your child

Provide regular encouragement.

Be a healthy role model for your child by being positive and relaxed at competitions and by having balance in your life.

GIVE THEM UNCONDITIONAL LOVE: SHOW YOU LOVE THEM WHETHER THEY WIN OR LOSE!!!

‘The best kind of pride is that which compels a person to do their very best work, even when no one is watching’ -Anonymous

GRAND FORKS PUBLIC SCHOOLS

SCHOOL ACTIVITIES - CODE OF CONDUCT

2019-20 School Year Participating in a Grand Forks Public Schools activity program is a privilege which requires students to uphold high standards

of citizenship, conduct, and appearance that are appropriate for the students who represent Grand Forks Public Schools and the

community of Grand Forks. To participate in a school activity, parents/guardians and students must sign this code and accept

the terms, conditions, and rules set forth by Grand Forks Public Schools, the North Dakota High School Activities Association

(NDHSAA), and the coach/advisor of each activity.

***All Code sheets, physical forms, and participation fees must be turned into the High School office. Students will not

be allowed to participate until a White Athletic Card has been given to the head coach. Refer to the student handbooks for

more information regarding code of conduct forms, physical examination guidelines, or participation fees.

CITIZENSHIP/SPORTSMANSHIP: Refer to the student handbooks for sportsmanship expectations.

SCHOLASTIC ELIGIBILITY –Refer to the student handbooks for the policies at Central and Red River High Schools.

SUSPENSIONS AND EXPULSIONS: Refer to the student handbooks for procedures regarding both in-school and out-of-

school suspensions as well as student expulsions.

SCHOOL ATTENDANCE - At the high school level, a student must be in attendance at school by the start of period 4,

10:50am, on the day of a competition, event, or performance unless prior approval is given by a building principal.

SPECIFIC TEAM/ACTIVITY RULES: Individual programs may have additional training rules/regulations that apply to

students. Program participants will be made aware of any specific program rules/regulations that exist. The Athletic Director

will approve specific program rules. Ability alone does not guarantee a position in any activity. Dedication, cooperation,

practice, teamwork, fundamentals, and respect for team/activity rules are required.

These team specific rules will include information regarding practice and game/event attendance. INJURIES: Grand Forks Public Schools will ensure that competent coaches/advisors, safe facilities, and safe equipment are

utilized. Nevertheless, injuries may still occur. If an injury occurs, notify the coach/advisor. MEDICAL COSTS FOR

INJURIES ARE NOT THE RESPONSIBILITY OF GRAND FORKS PUBLIC SCHOOLS. Grand Forks Public Schools

does not carry insurance to cover costs involved in an injury. Injury costs are the responsibility of participants and/or their

parents/guardians.

ALCOHOL, TOBACCO, AND DRUGS: Use or possession of tobacco, alcohol, or other controlled substances defined by

North Dakota law is prohibited. See the student handbooks for specific violation procedures per NDHSAA and GFPS policies

to begin at the time of notification of the violation.

GENERAL CONDUCT: Any conduct deemed detrimental to the team, both during the season and out of season, will result in

consequences on a case by case basis at the discretion of applicable administrators and coaches. These consequences could

include, but are not limited to, loss of playing time, loss or ineligibility for awards, game suspensions, or removal from the

team.

***Inappropriate usage of social media outlets falls under this guideline.

TRANSPORTATION GUIDELINES: 1. All participants are required to ride the district provided transportation. At no time may students drive themselves to a

contest. In few instances, parents may be allowed to transport their athlete, but it has to be cleared through the building principal

prior to the event.

2. We encourage all athletes to ride home with their team. However, if a parent wishes to bring their athlete home, that parent

must make a face to face contact with the designated travel coach after the game to sign the release form. If someone other than

a parent needs to take the athlete after the game, the parent must first call the building principal prior to the game to notify the

principal of travel arrangements. If okayed, the responsible adult taking the athlete home must make a face to face contract with

the designated travel coach after the game to sign the release form.

3. Head Coaches have 100% autonomy in deciding whether or not to release athletes to any adult: parent or otherwise.

If the coach determines that releasing the student is a safety risk for any reason, that student will ride home with the team. We

apologize for any inconvenience this may cause, but we will not put our student athletes in a potentially dangerous situation.

4. A student who is suspended for any reason is not allowed to travel with the team.

SPECIAL NOTES: -The Code of Conduct is in effect for the entire school year, including practice or events before or after school begins and ends,

for all students whether or not they are currently in an activity. These regulations are in effect for co-op students from other

school districts, as well.

-Entire, detailed policies governing school activities sponsored by GFPS can be found in student handbooks.

COMMUNICATION GUIDELINES The following are communication guidelines put in place by the Grand Forks Public School’s athletic department. All

coaches, parents, and athletes are expected to follow these guidelines.

Communication Parents Can Expect From a Coach:

1. Philosophy of the coach

2. Expectations of the athlete and the team

3. Location of all practices and games

4. A copy of the team rules

***Discussion of your son’s or daughter’s role on the team will be between the coach and the athlete only.

Communication Coaches Expect From Parents:

1. Concerns related to your son or daughter’s mental, physical, or emotional well-being

2. Specific questions about a coach’s expectations of parents

3. Notification of any injuries or illnesses

4. Prior notification of any student absences from practices or games

APPROPRIATE Parental Concerns to Discuss with Coaches:

1. Mental or physical treatment of your son/daughter

2. Ways in which you can help your son/daughter improve

3. Concerns about your son/daughter’s behavior

INAPPROPRIATE Parental Concerns to Discuss with Coaches:

1. Playing Time

*Playing time discussions will be between the coach and athlete only.

2. Team Strategy

3. Play Calling

4. Team Selection

5. Another Athlete

If a conversation with a coach turns to any of those five topics, our coaches are instructed to immediately end the

discussion. Parents can reschedule a meeting with the coach to continue an appropriate discussion at a later date.

Further, any vulgarity, rude behavior, or threats will signal an immediate end to any discussion. 24 Hour Rule: Because coaches have much to think about prior to a game and are highly emotional following a game, we

ask that parents do not confront a coach with any concern within 24 hours before or after a game. Often, these

confrontations will lead to emotionally charged discussions that bring no resolution. Waiting 24 hours after the conclusion

of a game will allow both the parent and the coach time to “cool down” before discussing a concern.

ENGAGEMENT GUIDELINES **These guidelines do not include concerns about the mental, physical, or emotional well-being of the student. If a parent

has a concern about any of those areas, please contact the athletic director immediately.

1. Communication regarding any other extra-curricular conflict will begin strictly between the student and the

coach/advisor. The athletc director will not discuss any concern that hasn’t already been discussed between the

student and coach/advisor.

2. If the conflict continues, the student, coach/advisor, and athletic director can meet to further discuss the issue.

Depending on the concern, this meeting may also include the parent(s).

3. If the conflict continues, the parent may meet with the athletic director. **ANY DISCUSSION REGARDING AN

EXTRA-CURRICULAR CONFLICT WILL BE PASSED ALONG TO BOTH THE STUDENT AND THE

COACH/ADVISOR INVOLVED – INCLUDING PHONE AND EMAIL COMMUNICATIONS.

It is important to note that the Grand Forks Public Schools athletic department does not guarantee a resolution to

all extra-curricular concerns. Further, not all concerns will be granted a step #2 or #3 meeting at the discretion of

the athletic director.

10 “Rules” for racing: 1. We train to be tough. Swim better and faster late in the meet. This requires physical AND mental toughness. 2. Don’t leave anything in the pool. Never “I could have” yourself! You should be exhausted after each race. 3. Be the first to the wall. This begins in practice. 4. Be confident you will do your best. Expect to swim fast. Decide to swim fast. Then swim fast. 5. Identify and fix your mistakes. 6. Watch others swim. Especially your closest competition. Learn from their mistakes. 7. Relays are important. Your teammates are relying on your best. Swim even faster and smarter. 8. Harness your anxiety, fear, and excitement. Use it to swim faster. 9. Race in practice. 10. Have fun competing. Get used to racing – winning and losing.

Racing Tactics:

1. Be aggressive. Give yourself the chance to do something great. 2. The middle portion of the race is where you decide if you’re going to win. (Middle 50 of 100’s, middle 100 of

200’s, middle 300 of the 500.) Take over the race during the 3rd quarter when others tend to let up. 3. Walls are the enemy. Walls (turns) are NOT the place to take a break. Bad turns are a mental breakdown. The

faster you enter a turn the faster you will come out of a turn. 4. Do NOT breathe the last two strokes into a turn, nor the first two strokes out of a turn!!! 5. Develop a breathing pattern. Breathing every other stroke does NOT help you. If anything, you should breathe

more at the beginning of your race and less towards the end. The act of breathing interferes with your technique. 6. Tired = Technique breakdown. Train yourself in practice to swim well when tired. Remember to think “long &

strong” towards the end of a race. Remember, we train to be tough! I’ve always maintained that “Guts” will win out between similarly skilled athletes every time. Pacing yourself, “staying with” your competitor, and “saving something” for later are all examples of passive racing. More often than not you have placed yourself in a position to lose. Racing with guts takes courage, confidence, and a desire to win. It is easier to stay in the race if you are beside or ahead of your competition than if you are watching them swim away. If you do find yourself behind, it is more important that you have the “guts” to catch them and not give up. 50’s

1. Go FAST. Don’t spaz out. Control your fury. 2. Nail the start and the wall. 3. Relax at top speed. 4. Win the close races.

200’s

1. Out FAST, but long & strong, relaxed. 2. Kick, but don’t over kick the first 100. 3. Nail the turn after the 1st 100. 4. Use the 3rd 50 to overcome your opponents. 5. Finish Long & Strong with a POWERful Kick 6. 200’s are a Sprint, not a distance event.

100’s 1. Out LONG & STRONG 2. Middle 50 is POWER & FAST 3. Last 25 is GUTS 4. Long Power, don’t “spin your wheels”.

200 IM

1. Fly is fast, but Long & Strong, relaxed. Build momentum the 2nd 25. 2. Use the back to pick up the tempo. Most relax at this point. Lay off the legs, but swim hard and fast. 3. During breast, get on top of the water, increase the tempo, use your pullouts, strong legs. 4. Sprint the free from the beginning. Hold nothing back. Get your head down and FINISH.

500 1. Think of this race as 5 FAST 100’s. This race is technically a sprint! 2. Out long & strong, relaxed. Control your breathing and establish a fast rhythm. 3. Don’t let off overly much during the 2nd 100. Your speed during this 100 will dictate your race. 4. The split of this leg should be no more than 3-5 seconds slower than your first leg. GUTS. 5. Focus on Long & Strong during the 4th 100. Descend. Nail the last turn! Dominate your opponent mentally. 6. Everything needs to come together during the final 100. Legs, breathing, turns. Finish FAST.

Meet Management Learn to prepare yourself for your races. Create a mental and physical routine to develop consistent performance that is practiced at every meet. Mental preparation begins in practice. Your body should react to the racing environment. Your mental focus at a meet shouldn’t be the “little things”. Swimming well should be a habit, swimming tough and fast should be your mental focus. Physical preparation includes sleeping and eating well both before and during the meet. Complete the warmup appropriately, and do more if you need it. Learn the walls and the flags. Pay attention to the meet environment, support your teammates, watch your opponents.

Way of Champions, Dr. Jerry Lynch A champion: - has the courage to risk failure, knowing that setbacks are lessons to learn from. - uses an event to gain greater self-knowledge as well as feedback on physical improvement. - trains their thought processes as well as their body to produce a total approach to performance. - understands their athletic weaknesses and trains to strengthen them. - actively creates a life of balance, moderation and simplicity - values that help improve running and life. - views competetors as partners who provide challenge and the chance to improve. - understands performances are like a roller coaster, with many ups and downs, and that you have to accept both the good and the bad. - enjoys sport for the simple pleasures it provides. - has vision. A champion dreams of things that haven't been and believes they are possible. A champion says "I can."

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The 10 Building Blocks of a Strong Culture are as follows: 1. COMMITMENT (to a higher cause, purpose, other)

2. RESPONSIBILITY (accept your role)

3. ACCOUNTABILITY (give and take critique)

4. INTEGRITY (gap between say and do)

5. RESPECT (game, opponent, self, coach, team)

6. TRUST (self, others, coach)

7. LEADERSHIP (everyone's work)

8. COURAGE/COMPASSION - twins (give)

9. SERVICE (sacrifice/suffering)

10. HUMILITY (others get credit, gratitude and thankfulness)

11.

----------------------------------------------------------------------------------------------------------------------------- Some of these virtues/values/traits (for success) are: fearlessness, audaciousness, relentlessness, tenaciousness, patience, perseverance, persistence, flexibility, fortitude and belief in self and others. Such virtues are often more vital than talent when trying to experience success. -----------------------------------------------------------------------------------------------------------------------------

CULTURE The success of the individual depends on the success of TEAM. The strength of the wolf is in the pack. All sports, individual or group, demand teams with culture.

1. Culture is about socially transmitted behavior patterns, beliefs, thoughts. These are the traits of the "Culture of

Champs".

2. A set of predominant attitudes/behaviors that characterize the TEAM.