BEMIDJI LUMBERJACK TRACK & FIELD We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self discipline, and effort. -Jesse Owens

HEAD COACHES GIRLS CHRIS LEHMAN BOYS STEVE SNEIDE 368-2108 chris.lehman@countryfinancial.com BOYS STEVE SNEIDE 368-9982 ssneide@bemidji.k12.mn.us

SPRINT/JUMP COACHES CHRIS LEHMAN –SPRINTS/HURDLES/PV STEVE SNEIDE – SPRINTS/RELAYS BRIAN BERNTSEN – SPRINTS/LJ/TJ/HJ

DISTANCE COACHES RYAN AYLESWORTH NINA LUBARSKI KYLE MCMARTIN SHOT / DISCUS KYLE MCMARTIN

OTHER COACHES NIC BERG – POLE VAULT JAKE GUELLO ALEX JOHANNES ALLISON CORDES

CAPTAINS GIRLS BOYS Sierra Freyholtz, Emily Serratore Hannah Mueller, Sunny Werlein BOYS Isaac Berg, Seth Dreyer Cody Roder, Alex Vollen *more to be named if earned

TEAM POLICIES

QUALIFICATION TO PRACTICE 1) Bemidji H.S. Activity Clearance Card Sheet signed by Activities Office -MSHSL Permission slip -Current Physical on file* -Activities Fee Paid ($70 first sport, $60 etc.) 2) Signed Team Policies Form with athlete and parent/guardian signature 3) Filled out Athlete Survey

2.0 OR BELOW – PROGRESS REPORTS GRADES SCHOOL COMES FIRST! LET US KNOW IF YOU NEED TO STAY AFTER SCHOOL TO GET HELP 2.0 OR BELOW – PROGRESS REPORTS DUE TO ACTIVITES OFFICE FRIDAY NO EXCEPTIONS! MISS NEXT WEEK OF COMPETITION IF NOT TURNED IN

ABSENCES AHEAD OF TIME / NOTE FROM PARENT Personal illness or accident Funeral or death in the family Special school activity A.P. Test or additional academic help Family vacations or obligations MUST BE IN SCHOOL HALF DAY TO PRACTICE/COMPETE Girls: Brian Berntsen Boys: Kyle McMartin

PRACTICE PRE PRACTICE BEFORE 3:35 START at 3:35 END at 5:00 – 6:00 PROPER CLOTHES / SWIM SUIT SHOES / SPIKES / THROWING SHOES

CLOTHING T-SHIRTS LONG SLEEVE SHIRTS SWEATSHIRTS JACKET / HAT / GLOVES SHORTS WINDBREAKER PANTS SWIMSUITS / TOWELS

KIDS NEED A RIDE THERE AND PICK UP AT BSU REC CENTER PRACTICE 1ST WEEK FRIDAY AT BSU REC CENTER 3:30 – 5:30 PM KIDS NEED A RIDE THERE AND PICK UP AT BSU REC CENTER

MEET DAYS WE WILL ARRIVE 1-1½ HOURS PRIOR MEETS LAST 4+ HOURS KIDS GOING HOME WITH PARENTS SIGN OUT SHEET OTHER THAN PARENT: PRIOR NOTE APPROVAL FROM AD OFFICE

SELECTING PROPER SHOES Take the Wet Test: Learn Your Foot Type get foot wet Step onto a shopping bag or a blank piece of heavy paper step off and look at foot pattern

SELECTING PROPER SHOES Normal (medium) Arch If you see about half of your arch, you have the most common foot type and are considered a normal pronator. Contrary to popular belief, pronation is a good thing. When the arch collapses inward, this "pronation" absorbs shock. As a normal pronator, you can wear just about any shoe, but may be best suited to a stability shoe that provides moderate arch support (or medial stability). Lightweight runners with normal arches may prefer neutral-cushioned shoes without any added support, or even a performance-training shoe that offers some support but less heft, for a faster feel.

SELECTING PROPER SHOES Flat (low) Arch If you see almost your entire footprint, you have a flat foot, which means you're probably an overpronator. That is, a micro-second after footstrike, your arch collapses inward too much, resulting in excessive foot motion and increasing your risk of injuries. You need either stability shoes, which employ devices such as dual-density midsoles and supportive "posts" to reduce pronation and are best for mild to moderate overpronators, or motion-control shoes, which have firmer support devices and are best for severe overpronators, as well as tall, heavy (over 165 pounds), or bow-legged runners.

SELECTING PROPER SHOES High Arch If you see just your heel, the ball of your foot, and a thin line on the outside of your foot, you have a high arch, the least common foot type. This means you're likely an underpronator, or supinator, which can result in too much shock traveling up your legs, since your arch doesn't collapse enough to absorb it. Underpronators are best suited to neutral-cushioned shoes because they need a softer midsole to encourage pronation. It's vital that an underpronator's shoes have no added stability devices to reduce or control pronation, the way a stability or motion-control shoe would

SELL 6 TICKETS / BRING A TREAT CHECKS TO: BEMIDJI TRACK BOOSTERS FUNDRAISING SPAGHETTI DINER APRIL 4th 5-7PM H.S. COMMONS SELL 6 TICKETS / BRING A TREAT HANDING OUT MARCH 15TH MONEY DUE MARCH 29TH CHECKS TO: BEMIDJI TRACK BOOSTERS

BEMIDJI LUMBERJACK ITEMS CHECKS TO: BEMIDJI TRACK BOOSTERS FUNDRAISING BEMIDJI LUMBERJACK ITEMS CHECKS TO: BEMIDJI TRACK BOOSTERS

HIGH SCHOOL MIDDLE SCHOOL TRACK MEETS HIGH SCHOOL MIDDLE SCHOOL MAY 22ND MAY 23RD CONSESSIONS STAND HELPERS NEEDED!

BEMIDJI DRAGONBOAT 5K WALK/RUN AUGUST 5TH

MEET SCHEDULE March 25 1:00 Lions Invite BSU indoor April 8 10:00 Moorhead Invite Moorhead April 11 1:00 Aurora Borealis (depending on weather) April 21 3:00 Fargo Davies Relays Fargo April 25 4:00 Brainerd Quad Brainerd April 28 4:00 Hamline Elite(must qualify) Hamline U. May 4 3:00 Craig Fredrickson Invite Detroit Lakes May 9 2:00 8AAA True Team Brainerd May 16 4:00 Moorhead Dual Moorhead May 22 3:00 Bemidji Invite Bemidji May 31 3:00 Section 8AA Prelims Moorhead June 3 9:30 Section 8AA Finals Sauk Rapids June 9/10 9:00 State AA Track Meet Hamline

POT LUCK BANQUET JUNE 6TH 6PM H.S. COMMONS HONOR SENIORS YEARLY AWARDS RECAP YEAR

UNIFORMS MUST BE RETURNED BY THE BANQUET! LOST UNIFORM $75 PER LOST WARM UP $100 PER LATE FEE $25

QUESTIONS???