1. 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

2. HEAD COACHES
GIRLS
CHRIS LEHMAN
BOYS
STEVE SNEIDE

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

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

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

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

7. CLICK ON: ATHLETICS – SPRING ATHLETICS - TRACK
TEAM SITES
TWITTER
@bemidjitrack
WEBSITE:
CLICK ON: ATHLETICS – SPRING ATHLETICS - TRACK

8. TEAM POLICIES

9. 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

10. “Guilty by Association”
PROBATION
First Offense: lose eligibility for the next 21 days or next 3 competitions
Second Offense: lose eligibility for the next 42 days or next 6 competitions
Third Offense: Dismissal from team
“Guilty by Association”

11. 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

12. ABSENCES AHEAD OF TIME Personal illness or accident
Funeral or death in the family
Special school activity
A.P. Test or additional academic help
Family vacations or obligations
Boys: Kyle McMartin
Girls: Brian Berntsen

13. Other Activities During Track
We ask that you give the coaches your practice and competition schedule.  
All of these activities are to end starting the month of May.  This is our championship season and your whole focus needs to be on the track season. 
Failure to follow this could result in loss of lettering, missing meets, and/or possible removal from the team. 

14. DONE BEFORE 3:35 Foam roller Extra stretching
All clothing bring to beginning of practice
Foam roller
Extra stretching
Training Room (if needed)
HJ/PV Pits set up (if needed)

15. PRACTICE 3:35 START PROPER CLOTHES / SWIM SUIT
SHOES / SPIKES / THROWING SHOES

16. CLOTHING T-SHIRTS LONG SLEEVE SHIRTS SWEATSHIRTS JACKET / HAT / GLOVES
SHORTS
WINDBREAKER PANTS
SWIMSUITS / TOWEL

17. 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

18. 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.

19. 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.

20. 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

21. 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) BSU
April :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

22. PARENT MEETING
MONDAY
MARCH 13TH
5:45 PM
LUMBERJACK ROOM

23. PLEASE FILL OUT COMPETELY!!!
TRACK SURVEY
Name:________________________________ Grade:___________ Years in Track:___________
Address:_______________________________ Phone #:______________ Cell #:______________
Events you would like to participate in and/or try this year: (circle all that apply)
Sprints (60-200) Mid-Distance ( ) Distance ( )
Hurdles Sprint Relays Mid-Distance Relays Distance Relays
Long Jump Triple Jump High Jump Pole Vault Shot Discus
PLEASE FILL OUT COMPETELY!!!

24. 7 DAYS UNTIL FIRST DAY 1ST PRACTICE ASSIGN LOCKERS RIGHT AFTER SCHOOL
MEET IN GYM WITH PROPER CLOTHES / SHOES
WARMUP ROUTINES

25. QUESTIONS??? BRING ALL PAPERWORK ON MONDAY PLEASE!
Pay activity fee, physical on file
BRING A FRIEND OR ANOTHER PERSON TO PRACTICE ON MONDAY!
MAKE SURE YOU HAVE PROPER CLOTHING AT PRACTICE!
QUESTIONS???

26. 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