Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone...
Transcript of Rampart Lacrosse Team Outline Documents... · “It's not the will to win that matters—everyone...
PARENTAL PARTNERSHIP
COACHING STAFF
Head Varsity Coach Melissa Rausch 978-995-1177 melissagrauschgmailcom
Head JV Coach Darcy Bryant 719-232-4135 darcybryantasd20org
Assistant Coach John Mandic johnmandicogmailcom
Assistant Coach Scott Popelar ScottPopelarcoloradocollegeedu
Assistant Coach Kenny Rausch kennyrusahockeyorg
PARTNERSHIP GUIDELINES
We coach our athletes like they are our own daughters
The team always comes first with the recognition of personal or family
emergencies
Participation and competition is an awarded privilege not a right
Athletes will compete because
They exhibit high character on the field in the classroom and in the community
They add the most value to the team
They understand their role on the team
They do the things that are required plus more
They work hard in practices
They perform in games
Parents influence or position makes no difference in any decision within the Girls Lacrosse
program
Publicity is used to promote our team school and community
If there are any problems that arise we want to have proper communication channels within
the Girls Lacrosse Program The following flowchart should be the standard for resolution of
issues
Athlete to Athlete
Athlete and Team Captain to Athlete
Athlete to Head Coach
Parent and Athlete to Head Coach
Parent and Athlete to Head Coach and AD
Of course parents are always welcome to talk to the Head Coach about non lacrosse
related items such as grades relationships background etc
Schedule meetings with the coaching staff in advance in accordance with the chain of
command represented above
Remember our philosophy when evaluating a situation The team comes first
The door is always open and so is our mind
We attempt to keep short accounts with your children when mistakes are made
We ask the same of you Please be open-minded as we work together
to resolve situations which may arise
We take pride in teaching the girls about healthy living to help them not only perform better
but to have an overall healthier lifestyle We hope that you will help us help your girls If you
have any questions about nutrition work outs or any drills you can do at home please donrsquot
hesitate to ask
Place responsibility on your athlete whenever possible help them grow and be a self
advocate Before we know it these women will be out on their own letrsquos partner together to
prepare them
Rampart Lacrosse Team Outline ldquoKeep your dreams alive Understand to achieve anything requires faith and
belief in yourself vision hard work determination and dedication Remember all things are possible for those who believerdquo
-Gail Devers
RAMPART LACROSSE
ldquoIts not the will to win that mattersmdasheveryone has that Its the will to prepare to
win that matters
mdash Paul Bear Bryant
Team Purpose Statement
The Rampart Lacrosse Team is here to prepare tomorrowrsquos leaders by developing character
instilling great work habits teaching the importance of Academics and developing a team
which pursues excellence
Statement of Philosophy
As we compete in the sport of lacrosse we strive to develop not only talented athletes but
young respectful women who are well rounded and hardworking We believe the structure
discipline and effort required to succeed in interscholastic athletics teaches participants the
lifelong lessons of responsibility accountability teamwork and commitment
We want to train compete and prepare at the highest level and pursue excellence in all we
do
Qualities we Desire in our Athletes
Leadership
Achieving Students
Hard-working Committed Athletes
Effective Communicators
Importance of Teamwork
ATHLETE EXPECTATIONS
ldquoTalent is cheaper than table salt What separates the talented individual from
the successful one is a lot of hard work
mdash Stephen King
Do not get involved with or do anything that would ever reflect negatively on yourself your
family or compromise the integrity of the athletes or coaches of our team This includes non-
school hours Everything you do reflects on our team school and community Any violation
of this policy can result in suspension or expulsion from the team
LOYALTY
You are expected to be loyal to your team and to your coaches at all times Understand the
importance of being a part of the Rampart Rams family
CHARACTER
The true reflection of a person comes when she is behind closed doors and out of the publicrsquos
eye Take pride in being a morally strong person Be a leader by positive example A
womanrsquos reputation is important but her character is her true worth
RESPECT
Trust that all decisions made by the coaching staff are in the best interest of the team One of
the goals of the coaching staff is to make this team the best it can possibly be No coach will
compromise the success of the team for an individual We will respect you as student athletes
and people and we will require you have the same respect for us
DRUGS AND ALCOHOL
It is impossible to be at your mental and physical best if you use drugs or alcohol Both
reduce your chances to become as physically fit as you need to be To be the best athlete you
can be you need the mental advantage of knowing you are doing everything possible to
enhance your teamrsquos chances of being successful Dont use drugs or alcohol Drugs and
alcohol consumption is illegal for high school students and there for any athlete partaking in
any illegal activity may be immediately dismissed from the team The player in question will
meet with the coaching staff and appropriate actions will be taken
SACRIFICE AND UNSELFISHNESS
Our team will always come before the individual Each member of our team will have a role
Understand how your role on the team is just as important as everyone elses Do not allow
yourself to be selfish put your team first
ldquoComing together is a beginning Keeping together is progress Working together is successrdquo
~Henry Ford
SCHOOL POLICIES
All policies as outlined by the Rampart High School Handbook apply to our program We are
leaders of the community as well as the student body Team members are subject to all rules
and regulations of Rampart High School We will adhere to these policies and set the
standard on this campus
General Conduct Reminders
Lacrosse athletes are expected to show respect for those in authority including
faculty administration coaches parents referees and team leaders
Lacrosse athletes are expected to respect each other as teammates and work
coherently as a team If the attitude or conduct of any athlete should have a negative
effect on the team or the school the Coach will hold a conference with the player
outlining the expected behavior improvements If there is no immediate correction of
the behavior or conduct the player will be sidelined until further notice Behavior
problems that persist will result in the player being dismissed from the team
Members must display proper behavior in class including not skipping cheating or
being late
Because all situations are different each will be dealt with in a manner decided upon
by the coaching staff with assistance from the administration if deemed necessary
Inappropriate behaviors not only reflect on the individual but can also affect the
image of the entire team Any successful organization or team always comes before
any one individual
CLASSROOM EXPECTATIONS
Conduct yourself as a champion and show respect to your teachers Do not allow a poor
attitude misbehavior or poor attendance to get you into trouble You are responsible for your
behavior and academic performance not your coach Players who have problems in this area
will not represent the team
Athletes not giving maximum effort and attitude in the classroom will be held accountable
You are a student-athlete student comes first
ELIGIBILITY
Our team members will adhere to all CHSAA and Rampart High School eligibility rules and
regulations It is your responsibility to fulfill all of your academic and attendance obligations
Eligibility for Participation in Co-Curricular Activities at Rampart High School
All athletes representing Rampart High School must satisfy all eligibility
requirements set for by the Colorado High School Activities Association
(CHSAA) and Rampart High School
CHSAA requires that athletes meet the following requirements for eligibility in
any sanctioned activity
Must not be 19 prior to August 1st of hisher senior year (CHSAA 17601)
Must not have had more than eight (8) semesters of high school participation
(CHSAA 17701)
Rampart is considered a Plan B school by the CHSAA meaning students other
than 1st semester freshman must have passed 5 credits the previous semester
For those students that have not passed 5 credits they will become eligible on
the 6th Thursday following Labor Day in the fall semester or the Friday
immediately prior to March 10th in the second semester (CHSAA 1720 (d))
Must be enrolled in 5 credit classes during the semester (CHSAA 1720 (d))
Enrolled in Rampart High School as a bona fide student or in a school that
does not have the specific sport (CHSAA 1720)
Students that do not pass 5 classes in the spring semester may make up credits in
two ways Summer school credit or course by correspondence may be taken for
those classes that the student failed Notification of the earned credits must be
received by Rampart on or before the Thursday prior to Labor Day
Rampart High School believes that athletes should be students first and athletes
second therefore the high school seeks to assist athletes in their academic studies
while still participating Grades are checked on Thursday every other week using
Infinite Campus Eligibility is based on the studentrsquos grade through the previous
two weeks
If an athlete has two (2) Frsquos heshe will not be able to compete in a scrimmage or
any contest from the day following grades being reported until the Friday after the
next two week posting when grades are checked again The athletic office will
inform coaches each two week period of those athletes who are failing Special
effort will be made to notify coaches when an athlete is ineligible
Note If a team member enters into a 6-week grace period they may still participate in all
practices and competitions and will be placed on an academic contract After the second
academic probation offense in their academic career a student is suspended from all
competition
Nobodys a natural You work hard to get good and then work to get better Its
hard to stay on top
mdash Paul Coffey
NHL star
COMMITMENT
Athletes are expected to attend all required activities such as workouts practices weight
training sessions and competitions
Starting immediately we will have the following activities
Regular Season
A team schedule will be issued You will be required to attend all team
functions practices games and team activities
Off Season (Summer)
Workouts and Practices
Fall Ball
Workouts Practices and Scrimmages
Winter Ball
Workouts and CSC Winter League
Schedules will be created As a coaching staff we implore you to engage in other activities to
become a well rounded athlete If you cannot make practices and workouts a comparable
workout must be substituted The coaching staff will work with you to decipher what
qualifies as a comparable workout
We fully embrace the new initiative being pushed by the USOC Governing Bodies
LTAD (Long Term Athlete Development) We believe in helping develop athletes so in
the off season we fully support and expect our athletes to be participating in other sports
and school activities
If I miss a day of practice I know it If I miss two days my manager knows it If I
miss three days my audience knows it
mdash Andreacute Previn
PRACTICE ATTIRE
1 Appropriate practice attire should be worn to all training sessions This means athletic
shortspants and shirtssweatshirts that are conducive to running
2 Preparation for the cold weather should be considered Layers are the best so that you can
adapt to any conditions Pantstights are encouraged everyday to ensure that the
muscles are warm prior to and during workouts
3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be
available everyday for practice but are not necessary
No opposing high school gear is permitted to be worn during practice
Please speak to the coaching staff if you have any questions regarding the correct
sneakers to purchase
PRACTICE EXPECTATIONS
1 Expectation for practice is to have a great attitude and effort Be ready to go
2 At the exact time practice is scheduled to start athletes are expected to be in the practice
area ready to begin
3 Team members are required to dress appropriately for all practices Make sure that you are
always prepared for all weather conditions including but not limited to pantstights
long sleeves gloves and a stocking hat
5 With the exception of personal illness or death in the immediate family all other absences
are unexcused unless prior approval is obtained from the Coach If it is absolutely
necessary for an athlete to be absent from a scheduled activity heshe must let the
coach know at least one week in advance This request may or may not be approved
based on the consideration for the overall good of the entire group
6 In the event of personal illness which keeps an athlete home from school the athlete will
call the Head Coach during the day This communication should come from athletes
not from parents unless in a dire situation Texting or email is acceptable
7 Any unexcused absences will result in an athlete meeting with the head coach to determine
the appropriate consequences
8 If you are injured and cannot practice you still need to be at practice with your teammates
or in rehabilitation with the Athletic Training staff
9 If you do not report to the trainer during lunch period or time you have available you will
be expected to practice
10 In case of a school cancellation due to weather or other incident there will be updates
posted online on the Girls Lacrosse Facebook page about alternate plans and text
andor emails sent out
11 Missing part of practice for another school activity may be allowed with prior notification
to a coach and note from a parent teacher or administrator however the participation
in the following match will be determined by the readiness of the athlete and the
nature of the absence
12 Cell phones are not permitted to be on the field or in use during practice
13 Ineligible players will work out a schedule with the coaching staff They will be
required to attend practices and study halls
14 An excused absence from practice the day prior to a game will result in that player not
starting
GAME EXPECTATIONS
In order to present ourselves in a united and championship fashion the following applies to
all competitions
Game day attire to school will be determined by the team at the practice prior to a
game You are required to adhere to the dress code the team decides
No Cell phones are permitted in the competition area
No iPODrsquos or MP3 players are permitted in the competition area
Athletes are expected to stay for the entire game
Athletes are expected to support one another We will expect event groups to watch
and encourage other event groups
All team members will be expected to wear the team uniform and warm up attire to
and during the game
Parents are expected to stay in the stands or the fan viewing area until the conclusion
of the game (This is after the coaching staff is finished addressing the team not
when the buzzer sounds)
o We greatly appreciate the support and encouragement of our parents and
friends but this is a competition and for the safety of the parents and friends
and so the athletes can concentrate no one is allowed on or around the bench
area other than the coaching staff athletes and team managers
Playing in a game is a privilege not a right The coaching staff will evaluate those who
have made a commitment to the team who work hard and whose skills have excelled
Every member of the team is important no matter what your game playing time is We
believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without
everyone we canrsquot win with out practice
TRAINING ROOM
If you believe you have an injury you should always report to the Athletic Trainer
immediately following school
If a player suspects they have sustained an injury during practice they should not leave until
they have consulted with the trainer For sport injuries Rampart athletes can be served best if
they consult the trainer prior to consulting a family doctor More information can be found in
the Athletic Training Room Guidelines posted in the Training Room Important expectations
that the training room staff requests
No spikes in the training room
Clean up after yourself
No bagsbackpacks in the training room
If you need treatment before practice be on time
Please see the athletic training staff before seeing a doctor unless it is an emergency
Do not ldquohang outrdquo in the training room
Respect others respect property respect the environment
NUTRITION
Performance nutrition is extremely important in an athletersquos success Having sustained
energy to handle training regiment as well as proper refueling for recovery and development
are extremely important
ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is
that simplerdquo - Amanda Leonard MPH RD
Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center
Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity
Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration
During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces
Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important
Carbohydrates
Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains
Proteins
Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients
Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes
Fat
Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves
Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance
This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff
PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali
PURPOSE
The goal of this strength and conditioning program is to breakdown every aspect within
athleticism and the sport of lacrosse and then develop these areas in proper combination with
each other within each individual so the end result is that we have made our athletes into the
best athletes and lacrosse players they can be
ELEMENTS
Our off season performance program can be broken down into three segments Stick work
conditioning and weight trainingtoning
STICK WORK
At least three times a week you should be working on your stick work This will not
only help you in lacrosse by perfecting your skills it will also help you as an overall
athlete and person by improving your eye hand coordination
Use these skills and drills to practice with a purpose Make efficient use of your time
by having a plan for what you want to accomplish Just throwing around is OK but
working on a specific move or skill you wish to perfect is far better This is your time
to try new things and develop your individual play
Donrsquot only work on what you are good at ndash work on something that needs
improvement No one is watching to see if you drop the ball miss the check or shoot
wide of goal Just go for it and have fun
See stick work outline
STICK WORK OUTLINE
Against a wall
1 25 right hand throw right hand catch and cradle
2 25 left hand throw left hand catch and cradle
3 25 quick stick right
4 25 quick stick left
5 25 right hand throw left hand catch left hand throw right hand catch
6 25 right hand throws ndash offside catch in front of left shoulder
7 25 left hand throws ndash offside catch in front of right shoulder
8 25 right hand in front of left shoulder throws regular catch right
9 25 left hand in front of left shoulder throws regular catch left
10 25 side arm passes both left and righthellip stand a little further back from wall
Cradling
1 right hand changing levels
2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)
3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)
4 left hand pulling left-right (same as above with other hand)
5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of
stickhellip BE CREATIVE
CONDITIONING
Is important for not only on field success but for overall heath When you are in good
shape you feel better sleep better have a better attitude and can perform better
DISTANCE AND STAMINA
Partaking in consistent distance workouts will help you increase your fitness level
and overall health Long term this will help increase your stamina and make your
speed workouts more effective It will also help with overuse injuries such as pulled
muscles and shin splints If you are healthy and in shape all year round your body
will not go into shock during season This will lead to a much more productive and
healthy athlete
For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking
Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc
SPEED WORK
In the sport of lacrosse explosive moves are important all over the field Speed work
is necessary to increase your ability to move to the ball to receive it play effective
defense and help prevent injuries
For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk
WEIGHTING TRAININGTONING
Our team needs to be in top shape to compete to the best of our ability The coaching
staff will teach you how to correctly train to not only help you on the lacrosse field
but maintain a healthy lifestyle
are strongly encouraged to go to the gym on our own time as well Strength training
will help your overall fitness The more lean muscle you have the easier it will be to
run the better shape you will be in and fewer injuries you will sustain
These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year
ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA
LETTERING
All Varsity athletes who finish the season in good standing will receive their varsity letter
The definition of a varsity athlete is someone who competed at the varsity level throughout
the season Letters will be awarded at the end of year banquet
UNIFORMS
Uniforms are to be worn according to the game calendar Blue Uniforms for away matches
and white Uniforms for home matches Athletes should have both uniforms at the ready on
game days Changes in uniforms will be determined by the Coaches andor the captains Any
changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and
ALL team members will be notified of the change Uniforms may only be used for games
(not practices or social events)
If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She
will pay the full price of the original item plus any shipping or reordering charges
If an athlete quits or is removed from the squad she will be expected to return all
uniform items owned by the school laundered within 48 hours Any items not
returned will be charged to her account with the school
CAPTAINS
Captains will be chosen by the coach at the beginning of the season Conduct attitude team
input leadership skills and student aptitude will be part of the criteria for choosing captains
This selection will be based upon
Ability to lead by example
Ability to communicate vision of the coaches
Visible during the off season
Ability to encourage teammates
Ability to hold teammates accountable
Contributor on the field
ATHLETE FEEDBACK AND EVALUATION
The coaching staff will be evaluating athletes daily They are open for questions at all times
please feel free to talk with the coaching staff about points to work on or any questions you
may have At the end of the season the coaching staff with evaluate all players and give them
a breakdown on things to work on and goals for next season
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date
Schedule meetings with the coaching staff in advance in accordance with the chain of
command represented above
Remember our philosophy when evaluating a situation The team comes first
The door is always open and so is our mind
We attempt to keep short accounts with your children when mistakes are made
We ask the same of you Please be open-minded as we work together
to resolve situations which may arise
We take pride in teaching the girls about healthy living to help them not only perform better
but to have an overall healthier lifestyle We hope that you will help us help your girls If you
have any questions about nutrition work outs or any drills you can do at home please donrsquot
hesitate to ask
Place responsibility on your athlete whenever possible help them grow and be a self
advocate Before we know it these women will be out on their own letrsquos partner together to
prepare them
Rampart Lacrosse Team Outline ldquoKeep your dreams alive Understand to achieve anything requires faith and
belief in yourself vision hard work determination and dedication Remember all things are possible for those who believerdquo
-Gail Devers
RAMPART LACROSSE
ldquoIts not the will to win that mattersmdasheveryone has that Its the will to prepare to
win that matters
mdash Paul Bear Bryant
Team Purpose Statement
The Rampart Lacrosse Team is here to prepare tomorrowrsquos leaders by developing character
instilling great work habits teaching the importance of Academics and developing a team
which pursues excellence
Statement of Philosophy
As we compete in the sport of lacrosse we strive to develop not only talented athletes but
young respectful women who are well rounded and hardworking We believe the structure
discipline and effort required to succeed in interscholastic athletics teaches participants the
lifelong lessons of responsibility accountability teamwork and commitment
We want to train compete and prepare at the highest level and pursue excellence in all we
do
Qualities we Desire in our Athletes
Leadership
Achieving Students
Hard-working Committed Athletes
Effective Communicators
Importance of Teamwork
ATHLETE EXPECTATIONS
ldquoTalent is cheaper than table salt What separates the talented individual from
the successful one is a lot of hard work
mdash Stephen King
Do not get involved with or do anything that would ever reflect negatively on yourself your
family or compromise the integrity of the athletes or coaches of our team This includes non-
school hours Everything you do reflects on our team school and community Any violation
of this policy can result in suspension or expulsion from the team
LOYALTY
You are expected to be loyal to your team and to your coaches at all times Understand the
importance of being a part of the Rampart Rams family
CHARACTER
The true reflection of a person comes when she is behind closed doors and out of the publicrsquos
eye Take pride in being a morally strong person Be a leader by positive example A
womanrsquos reputation is important but her character is her true worth
RESPECT
Trust that all decisions made by the coaching staff are in the best interest of the team One of
the goals of the coaching staff is to make this team the best it can possibly be No coach will
compromise the success of the team for an individual We will respect you as student athletes
and people and we will require you have the same respect for us
DRUGS AND ALCOHOL
It is impossible to be at your mental and physical best if you use drugs or alcohol Both
reduce your chances to become as physically fit as you need to be To be the best athlete you
can be you need the mental advantage of knowing you are doing everything possible to
enhance your teamrsquos chances of being successful Dont use drugs or alcohol Drugs and
alcohol consumption is illegal for high school students and there for any athlete partaking in
any illegal activity may be immediately dismissed from the team The player in question will
meet with the coaching staff and appropriate actions will be taken
SACRIFICE AND UNSELFISHNESS
Our team will always come before the individual Each member of our team will have a role
Understand how your role on the team is just as important as everyone elses Do not allow
yourself to be selfish put your team first
ldquoComing together is a beginning Keeping together is progress Working together is successrdquo
~Henry Ford
SCHOOL POLICIES
All policies as outlined by the Rampart High School Handbook apply to our program We are
leaders of the community as well as the student body Team members are subject to all rules
and regulations of Rampart High School We will adhere to these policies and set the
standard on this campus
General Conduct Reminders
Lacrosse athletes are expected to show respect for those in authority including
faculty administration coaches parents referees and team leaders
Lacrosse athletes are expected to respect each other as teammates and work
coherently as a team If the attitude or conduct of any athlete should have a negative
effect on the team or the school the Coach will hold a conference with the player
outlining the expected behavior improvements If there is no immediate correction of
the behavior or conduct the player will be sidelined until further notice Behavior
problems that persist will result in the player being dismissed from the team
Members must display proper behavior in class including not skipping cheating or
being late
Because all situations are different each will be dealt with in a manner decided upon
by the coaching staff with assistance from the administration if deemed necessary
Inappropriate behaviors not only reflect on the individual but can also affect the
image of the entire team Any successful organization or team always comes before
any one individual
CLASSROOM EXPECTATIONS
Conduct yourself as a champion and show respect to your teachers Do not allow a poor
attitude misbehavior or poor attendance to get you into trouble You are responsible for your
behavior and academic performance not your coach Players who have problems in this area
will not represent the team
Athletes not giving maximum effort and attitude in the classroom will be held accountable
You are a student-athlete student comes first
ELIGIBILITY
Our team members will adhere to all CHSAA and Rampart High School eligibility rules and
regulations It is your responsibility to fulfill all of your academic and attendance obligations
Eligibility for Participation in Co-Curricular Activities at Rampart High School
All athletes representing Rampart High School must satisfy all eligibility
requirements set for by the Colorado High School Activities Association
(CHSAA) and Rampart High School
CHSAA requires that athletes meet the following requirements for eligibility in
any sanctioned activity
Must not be 19 prior to August 1st of hisher senior year (CHSAA 17601)
Must not have had more than eight (8) semesters of high school participation
(CHSAA 17701)
Rampart is considered a Plan B school by the CHSAA meaning students other
than 1st semester freshman must have passed 5 credits the previous semester
For those students that have not passed 5 credits they will become eligible on
the 6th Thursday following Labor Day in the fall semester or the Friday
immediately prior to March 10th in the second semester (CHSAA 1720 (d))
Must be enrolled in 5 credit classes during the semester (CHSAA 1720 (d))
Enrolled in Rampart High School as a bona fide student or in a school that
does not have the specific sport (CHSAA 1720)
Students that do not pass 5 classes in the spring semester may make up credits in
two ways Summer school credit or course by correspondence may be taken for
those classes that the student failed Notification of the earned credits must be
received by Rampart on or before the Thursday prior to Labor Day
Rampart High School believes that athletes should be students first and athletes
second therefore the high school seeks to assist athletes in their academic studies
while still participating Grades are checked on Thursday every other week using
Infinite Campus Eligibility is based on the studentrsquos grade through the previous
two weeks
If an athlete has two (2) Frsquos heshe will not be able to compete in a scrimmage or
any contest from the day following grades being reported until the Friday after the
next two week posting when grades are checked again The athletic office will
inform coaches each two week period of those athletes who are failing Special
effort will be made to notify coaches when an athlete is ineligible
Note If a team member enters into a 6-week grace period they may still participate in all
practices and competitions and will be placed on an academic contract After the second
academic probation offense in their academic career a student is suspended from all
competition
Nobodys a natural You work hard to get good and then work to get better Its
hard to stay on top
mdash Paul Coffey
NHL star
COMMITMENT
Athletes are expected to attend all required activities such as workouts practices weight
training sessions and competitions
Starting immediately we will have the following activities
Regular Season
A team schedule will be issued You will be required to attend all team
functions practices games and team activities
Off Season (Summer)
Workouts and Practices
Fall Ball
Workouts Practices and Scrimmages
Winter Ball
Workouts and CSC Winter League
Schedules will be created As a coaching staff we implore you to engage in other activities to
become a well rounded athlete If you cannot make practices and workouts a comparable
workout must be substituted The coaching staff will work with you to decipher what
qualifies as a comparable workout
We fully embrace the new initiative being pushed by the USOC Governing Bodies
LTAD (Long Term Athlete Development) We believe in helping develop athletes so in
the off season we fully support and expect our athletes to be participating in other sports
and school activities
If I miss a day of practice I know it If I miss two days my manager knows it If I
miss three days my audience knows it
mdash Andreacute Previn
PRACTICE ATTIRE
1 Appropriate practice attire should be worn to all training sessions This means athletic
shortspants and shirtssweatshirts that are conducive to running
2 Preparation for the cold weather should be considered Layers are the best so that you can
adapt to any conditions Pantstights are encouraged everyday to ensure that the
muscles are warm prior to and during workouts
3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be
available everyday for practice but are not necessary
No opposing high school gear is permitted to be worn during practice
Please speak to the coaching staff if you have any questions regarding the correct
sneakers to purchase
PRACTICE EXPECTATIONS
1 Expectation for practice is to have a great attitude and effort Be ready to go
2 At the exact time practice is scheduled to start athletes are expected to be in the practice
area ready to begin
3 Team members are required to dress appropriately for all practices Make sure that you are
always prepared for all weather conditions including but not limited to pantstights
long sleeves gloves and a stocking hat
5 With the exception of personal illness or death in the immediate family all other absences
are unexcused unless prior approval is obtained from the Coach If it is absolutely
necessary for an athlete to be absent from a scheduled activity heshe must let the
coach know at least one week in advance This request may or may not be approved
based on the consideration for the overall good of the entire group
6 In the event of personal illness which keeps an athlete home from school the athlete will
call the Head Coach during the day This communication should come from athletes
not from parents unless in a dire situation Texting or email is acceptable
7 Any unexcused absences will result in an athlete meeting with the head coach to determine
the appropriate consequences
8 If you are injured and cannot practice you still need to be at practice with your teammates
or in rehabilitation with the Athletic Training staff
9 If you do not report to the trainer during lunch period or time you have available you will
be expected to practice
10 In case of a school cancellation due to weather or other incident there will be updates
posted online on the Girls Lacrosse Facebook page about alternate plans and text
andor emails sent out
11 Missing part of practice for another school activity may be allowed with prior notification
to a coach and note from a parent teacher or administrator however the participation
in the following match will be determined by the readiness of the athlete and the
nature of the absence
12 Cell phones are not permitted to be on the field or in use during practice
13 Ineligible players will work out a schedule with the coaching staff They will be
required to attend practices and study halls
14 An excused absence from practice the day prior to a game will result in that player not
starting
GAME EXPECTATIONS
In order to present ourselves in a united and championship fashion the following applies to
all competitions
Game day attire to school will be determined by the team at the practice prior to a
game You are required to adhere to the dress code the team decides
No Cell phones are permitted in the competition area
No iPODrsquos or MP3 players are permitted in the competition area
Athletes are expected to stay for the entire game
Athletes are expected to support one another We will expect event groups to watch
and encourage other event groups
All team members will be expected to wear the team uniform and warm up attire to
and during the game
Parents are expected to stay in the stands or the fan viewing area until the conclusion
of the game (This is after the coaching staff is finished addressing the team not
when the buzzer sounds)
o We greatly appreciate the support and encouragement of our parents and
friends but this is a competition and for the safety of the parents and friends
and so the athletes can concentrate no one is allowed on or around the bench
area other than the coaching staff athletes and team managers
Playing in a game is a privilege not a right The coaching staff will evaluate those who
have made a commitment to the team who work hard and whose skills have excelled
Every member of the team is important no matter what your game playing time is We
believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without
everyone we canrsquot win with out practice
TRAINING ROOM
If you believe you have an injury you should always report to the Athletic Trainer
immediately following school
If a player suspects they have sustained an injury during practice they should not leave until
they have consulted with the trainer For sport injuries Rampart athletes can be served best if
they consult the trainer prior to consulting a family doctor More information can be found in
the Athletic Training Room Guidelines posted in the Training Room Important expectations
that the training room staff requests
No spikes in the training room
Clean up after yourself
No bagsbackpacks in the training room
If you need treatment before practice be on time
Please see the athletic training staff before seeing a doctor unless it is an emergency
Do not ldquohang outrdquo in the training room
Respect others respect property respect the environment
NUTRITION
Performance nutrition is extremely important in an athletersquos success Having sustained
energy to handle training regiment as well as proper refueling for recovery and development
are extremely important
ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is
that simplerdquo - Amanda Leonard MPH RD
Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center
Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity
Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration
During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces
Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important
Carbohydrates
Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains
Proteins
Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients
Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes
Fat
Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves
Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance
This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff
PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali
PURPOSE
The goal of this strength and conditioning program is to breakdown every aspect within
athleticism and the sport of lacrosse and then develop these areas in proper combination with
each other within each individual so the end result is that we have made our athletes into the
best athletes and lacrosse players they can be
ELEMENTS
Our off season performance program can be broken down into three segments Stick work
conditioning and weight trainingtoning
STICK WORK
At least three times a week you should be working on your stick work This will not
only help you in lacrosse by perfecting your skills it will also help you as an overall
athlete and person by improving your eye hand coordination
Use these skills and drills to practice with a purpose Make efficient use of your time
by having a plan for what you want to accomplish Just throwing around is OK but
working on a specific move or skill you wish to perfect is far better This is your time
to try new things and develop your individual play
Donrsquot only work on what you are good at ndash work on something that needs
improvement No one is watching to see if you drop the ball miss the check or shoot
wide of goal Just go for it and have fun
See stick work outline
STICK WORK OUTLINE
Against a wall
1 25 right hand throw right hand catch and cradle
2 25 left hand throw left hand catch and cradle
3 25 quick stick right
4 25 quick stick left
5 25 right hand throw left hand catch left hand throw right hand catch
6 25 right hand throws ndash offside catch in front of left shoulder
7 25 left hand throws ndash offside catch in front of right shoulder
8 25 right hand in front of left shoulder throws regular catch right
9 25 left hand in front of left shoulder throws regular catch left
10 25 side arm passes both left and righthellip stand a little further back from wall
Cradling
1 right hand changing levels
2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)
3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)
4 left hand pulling left-right (same as above with other hand)
5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of
stickhellip BE CREATIVE
CONDITIONING
Is important for not only on field success but for overall heath When you are in good
shape you feel better sleep better have a better attitude and can perform better
DISTANCE AND STAMINA
Partaking in consistent distance workouts will help you increase your fitness level
and overall health Long term this will help increase your stamina and make your
speed workouts more effective It will also help with overuse injuries such as pulled
muscles and shin splints If you are healthy and in shape all year round your body
will not go into shock during season This will lead to a much more productive and
healthy athlete
For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking
Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc
SPEED WORK
In the sport of lacrosse explosive moves are important all over the field Speed work
is necessary to increase your ability to move to the ball to receive it play effective
defense and help prevent injuries
For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk
WEIGHTING TRAININGTONING
Our team needs to be in top shape to compete to the best of our ability The coaching
staff will teach you how to correctly train to not only help you on the lacrosse field
but maintain a healthy lifestyle
are strongly encouraged to go to the gym on our own time as well Strength training
will help your overall fitness The more lean muscle you have the easier it will be to
run the better shape you will be in and fewer injuries you will sustain
These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year
ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA
LETTERING
All Varsity athletes who finish the season in good standing will receive their varsity letter
The definition of a varsity athlete is someone who competed at the varsity level throughout
the season Letters will be awarded at the end of year banquet
UNIFORMS
Uniforms are to be worn according to the game calendar Blue Uniforms for away matches
and white Uniforms for home matches Athletes should have both uniforms at the ready on
game days Changes in uniforms will be determined by the Coaches andor the captains Any
changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and
ALL team members will be notified of the change Uniforms may only be used for games
(not practices or social events)
If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She
will pay the full price of the original item plus any shipping or reordering charges
If an athlete quits or is removed from the squad she will be expected to return all
uniform items owned by the school laundered within 48 hours Any items not
returned will be charged to her account with the school
CAPTAINS
Captains will be chosen by the coach at the beginning of the season Conduct attitude team
input leadership skills and student aptitude will be part of the criteria for choosing captains
This selection will be based upon
Ability to lead by example
Ability to communicate vision of the coaches
Visible during the off season
Ability to encourage teammates
Ability to hold teammates accountable
Contributor on the field
ATHLETE FEEDBACK AND EVALUATION
The coaching staff will be evaluating athletes daily They are open for questions at all times
please feel free to talk with the coaching staff about points to work on or any questions you
may have At the end of the season the coaching staff with evaluate all players and give them
a breakdown on things to work on and goals for next season
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date
Rampart Lacrosse Team Outline ldquoKeep your dreams alive Understand to achieve anything requires faith and
belief in yourself vision hard work determination and dedication Remember all things are possible for those who believerdquo
-Gail Devers
RAMPART LACROSSE
ldquoIts not the will to win that mattersmdasheveryone has that Its the will to prepare to
win that matters
mdash Paul Bear Bryant
Team Purpose Statement
The Rampart Lacrosse Team is here to prepare tomorrowrsquos leaders by developing character
instilling great work habits teaching the importance of Academics and developing a team
which pursues excellence
Statement of Philosophy
As we compete in the sport of lacrosse we strive to develop not only talented athletes but
young respectful women who are well rounded and hardworking We believe the structure
discipline and effort required to succeed in interscholastic athletics teaches participants the
lifelong lessons of responsibility accountability teamwork and commitment
We want to train compete and prepare at the highest level and pursue excellence in all we
do
Qualities we Desire in our Athletes
Leadership
Achieving Students
Hard-working Committed Athletes
Effective Communicators
Importance of Teamwork
ATHLETE EXPECTATIONS
ldquoTalent is cheaper than table salt What separates the talented individual from
the successful one is a lot of hard work
mdash Stephen King
Do not get involved with or do anything that would ever reflect negatively on yourself your
family or compromise the integrity of the athletes or coaches of our team This includes non-
school hours Everything you do reflects on our team school and community Any violation
of this policy can result in suspension or expulsion from the team
LOYALTY
You are expected to be loyal to your team and to your coaches at all times Understand the
importance of being a part of the Rampart Rams family
CHARACTER
The true reflection of a person comes when she is behind closed doors and out of the publicrsquos
eye Take pride in being a morally strong person Be a leader by positive example A
womanrsquos reputation is important but her character is her true worth
RESPECT
Trust that all decisions made by the coaching staff are in the best interest of the team One of
the goals of the coaching staff is to make this team the best it can possibly be No coach will
compromise the success of the team for an individual We will respect you as student athletes
and people and we will require you have the same respect for us
DRUGS AND ALCOHOL
It is impossible to be at your mental and physical best if you use drugs or alcohol Both
reduce your chances to become as physically fit as you need to be To be the best athlete you
can be you need the mental advantage of knowing you are doing everything possible to
enhance your teamrsquos chances of being successful Dont use drugs or alcohol Drugs and
alcohol consumption is illegal for high school students and there for any athlete partaking in
any illegal activity may be immediately dismissed from the team The player in question will
meet with the coaching staff and appropriate actions will be taken
SACRIFICE AND UNSELFISHNESS
Our team will always come before the individual Each member of our team will have a role
Understand how your role on the team is just as important as everyone elses Do not allow
yourself to be selfish put your team first
ldquoComing together is a beginning Keeping together is progress Working together is successrdquo
~Henry Ford
SCHOOL POLICIES
All policies as outlined by the Rampart High School Handbook apply to our program We are
leaders of the community as well as the student body Team members are subject to all rules
and regulations of Rampart High School We will adhere to these policies and set the
standard on this campus
General Conduct Reminders
Lacrosse athletes are expected to show respect for those in authority including
faculty administration coaches parents referees and team leaders
Lacrosse athletes are expected to respect each other as teammates and work
coherently as a team If the attitude or conduct of any athlete should have a negative
effect on the team or the school the Coach will hold a conference with the player
outlining the expected behavior improvements If there is no immediate correction of
the behavior or conduct the player will be sidelined until further notice Behavior
problems that persist will result in the player being dismissed from the team
Members must display proper behavior in class including not skipping cheating or
being late
Because all situations are different each will be dealt with in a manner decided upon
by the coaching staff with assistance from the administration if deemed necessary
Inappropriate behaviors not only reflect on the individual but can also affect the
image of the entire team Any successful organization or team always comes before
any one individual
CLASSROOM EXPECTATIONS
Conduct yourself as a champion and show respect to your teachers Do not allow a poor
attitude misbehavior or poor attendance to get you into trouble You are responsible for your
behavior and academic performance not your coach Players who have problems in this area
will not represent the team
Athletes not giving maximum effort and attitude in the classroom will be held accountable
You are a student-athlete student comes first
ELIGIBILITY
Our team members will adhere to all CHSAA and Rampart High School eligibility rules and
regulations It is your responsibility to fulfill all of your academic and attendance obligations
Eligibility for Participation in Co-Curricular Activities at Rampart High School
All athletes representing Rampart High School must satisfy all eligibility
requirements set for by the Colorado High School Activities Association
(CHSAA) and Rampart High School
CHSAA requires that athletes meet the following requirements for eligibility in
any sanctioned activity
Must not be 19 prior to August 1st of hisher senior year (CHSAA 17601)
Must not have had more than eight (8) semesters of high school participation
(CHSAA 17701)
Rampart is considered a Plan B school by the CHSAA meaning students other
than 1st semester freshman must have passed 5 credits the previous semester
For those students that have not passed 5 credits they will become eligible on
the 6th Thursday following Labor Day in the fall semester or the Friday
immediately prior to March 10th in the second semester (CHSAA 1720 (d))
Must be enrolled in 5 credit classes during the semester (CHSAA 1720 (d))
Enrolled in Rampart High School as a bona fide student or in a school that
does not have the specific sport (CHSAA 1720)
Students that do not pass 5 classes in the spring semester may make up credits in
two ways Summer school credit or course by correspondence may be taken for
those classes that the student failed Notification of the earned credits must be
received by Rampart on or before the Thursday prior to Labor Day
Rampart High School believes that athletes should be students first and athletes
second therefore the high school seeks to assist athletes in their academic studies
while still participating Grades are checked on Thursday every other week using
Infinite Campus Eligibility is based on the studentrsquos grade through the previous
two weeks
If an athlete has two (2) Frsquos heshe will not be able to compete in a scrimmage or
any contest from the day following grades being reported until the Friday after the
next two week posting when grades are checked again The athletic office will
inform coaches each two week period of those athletes who are failing Special
effort will be made to notify coaches when an athlete is ineligible
Note If a team member enters into a 6-week grace period they may still participate in all
practices and competitions and will be placed on an academic contract After the second
academic probation offense in their academic career a student is suspended from all
competition
Nobodys a natural You work hard to get good and then work to get better Its
hard to stay on top
mdash Paul Coffey
NHL star
COMMITMENT
Athletes are expected to attend all required activities such as workouts practices weight
training sessions and competitions
Starting immediately we will have the following activities
Regular Season
A team schedule will be issued You will be required to attend all team
functions practices games and team activities
Off Season (Summer)
Workouts and Practices
Fall Ball
Workouts Practices and Scrimmages
Winter Ball
Workouts and CSC Winter League
Schedules will be created As a coaching staff we implore you to engage in other activities to
become a well rounded athlete If you cannot make practices and workouts a comparable
workout must be substituted The coaching staff will work with you to decipher what
qualifies as a comparable workout
We fully embrace the new initiative being pushed by the USOC Governing Bodies
LTAD (Long Term Athlete Development) We believe in helping develop athletes so in
the off season we fully support and expect our athletes to be participating in other sports
and school activities
If I miss a day of practice I know it If I miss two days my manager knows it If I
miss three days my audience knows it
mdash Andreacute Previn
PRACTICE ATTIRE
1 Appropriate practice attire should be worn to all training sessions This means athletic
shortspants and shirtssweatshirts that are conducive to running
2 Preparation for the cold weather should be considered Layers are the best so that you can
adapt to any conditions Pantstights are encouraged everyday to ensure that the
muscles are warm prior to and during workouts
3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be
available everyday for practice but are not necessary
No opposing high school gear is permitted to be worn during practice
Please speak to the coaching staff if you have any questions regarding the correct
sneakers to purchase
PRACTICE EXPECTATIONS
1 Expectation for practice is to have a great attitude and effort Be ready to go
2 At the exact time practice is scheduled to start athletes are expected to be in the practice
area ready to begin
3 Team members are required to dress appropriately for all practices Make sure that you are
always prepared for all weather conditions including but not limited to pantstights
long sleeves gloves and a stocking hat
5 With the exception of personal illness or death in the immediate family all other absences
are unexcused unless prior approval is obtained from the Coach If it is absolutely
necessary for an athlete to be absent from a scheduled activity heshe must let the
coach know at least one week in advance This request may or may not be approved
based on the consideration for the overall good of the entire group
6 In the event of personal illness which keeps an athlete home from school the athlete will
call the Head Coach during the day This communication should come from athletes
not from parents unless in a dire situation Texting or email is acceptable
7 Any unexcused absences will result in an athlete meeting with the head coach to determine
the appropriate consequences
8 If you are injured and cannot practice you still need to be at practice with your teammates
or in rehabilitation with the Athletic Training staff
9 If you do not report to the trainer during lunch period or time you have available you will
be expected to practice
10 In case of a school cancellation due to weather or other incident there will be updates
posted online on the Girls Lacrosse Facebook page about alternate plans and text
andor emails sent out
11 Missing part of practice for another school activity may be allowed with prior notification
to a coach and note from a parent teacher or administrator however the participation
in the following match will be determined by the readiness of the athlete and the
nature of the absence
12 Cell phones are not permitted to be on the field or in use during practice
13 Ineligible players will work out a schedule with the coaching staff They will be
required to attend practices and study halls
14 An excused absence from practice the day prior to a game will result in that player not
starting
GAME EXPECTATIONS
In order to present ourselves in a united and championship fashion the following applies to
all competitions
Game day attire to school will be determined by the team at the practice prior to a
game You are required to adhere to the dress code the team decides
No Cell phones are permitted in the competition area
No iPODrsquos or MP3 players are permitted in the competition area
Athletes are expected to stay for the entire game
Athletes are expected to support one another We will expect event groups to watch
and encourage other event groups
All team members will be expected to wear the team uniform and warm up attire to
and during the game
Parents are expected to stay in the stands or the fan viewing area until the conclusion
of the game (This is after the coaching staff is finished addressing the team not
when the buzzer sounds)
o We greatly appreciate the support and encouragement of our parents and
friends but this is a competition and for the safety of the parents and friends
and so the athletes can concentrate no one is allowed on or around the bench
area other than the coaching staff athletes and team managers
Playing in a game is a privilege not a right The coaching staff will evaluate those who
have made a commitment to the team who work hard and whose skills have excelled
Every member of the team is important no matter what your game playing time is We
believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without
everyone we canrsquot win with out practice
TRAINING ROOM
If you believe you have an injury you should always report to the Athletic Trainer
immediately following school
If a player suspects they have sustained an injury during practice they should not leave until
they have consulted with the trainer For sport injuries Rampart athletes can be served best if
they consult the trainer prior to consulting a family doctor More information can be found in
the Athletic Training Room Guidelines posted in the Training Room Important expectations
that the training room staff requests
No spikes in the training room
Clean up after yourself
No bagsbackpacks in the training room
If you need treatment before practice be on time
Please see the athletic training staff before seeing a doctor unless it is an emergency
Do not ldquohang outrdquo in the training room
Respect others respect property respect the environment
NUTRITION
Performance nutrition is extremely important in an athletersquos success Having sustained
energy to handle training regiment as well as proper refueling for recovery and development
are extremely important
ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is
that simplerdquo - Amanda Leonard MPH RD
Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center
Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity
Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration
During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces
Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important
Carbohydrates
Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains
Proteins
Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients
Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes
Fat
Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves
Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance
This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff
PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali
PURPOSE
The goal of this strength and conditioning program is to breakdown every aspect within
athleticism and the sport of lacrosse and then develop these areas in proper combination with
each other within each individual so the end result is that we have made our athletes into the
best athletes and lacrosse players they can be
ELEMENTS
Our off season performance program can be broken down into three segments Stick work
conditioning and weight trainingtoning
STICK WORK
At least three times a week you should be working on your stick work This will not
only help you in lacrosse by perfecting your skills it will also help you as an overall
athlete and person by improving your eye hand coordination
Use these skills and drills to practice with a purpose Make efficient use of your time
by having a plan for what you want to accomplish Just throwing around is OK but
working on a specific move or skill you wish to perfect is far better This is your time
to try new things and develop your individual play
Donrsquot only work on what you are good at ndash work on something that needs
improvement No one is watching to see if you drop the ball miss the check or shoot
wide of goal Just go for it and have fun
See stick work outline
STICK WORK OUTLINE
Against a wall
1 25 right hand throw right hand catch and cradle
2 25 left hand throw left hand catch and cradle
3 25 quick stick right
4 25 quick stick left
5 25 right hand throw left hand catch left hand throw right hand catch
6 25 right hand throws ndash offside catch in front of left shoulder
7 25 left hand throws ndash offside catch in front of right shoulder
8 25 right hand in front of left shoulder throws regular catch right
9 25 left hand in front of left shoulder throws regular catch left
10 25 side arm passes both left and righthellip stand a little further back from wall
Cradling
1 right hand changing levels
2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)
3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)
4 left hand pulling left-right (same as above with other hand)
5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of
stickhellip BE CREATIVE
CONDITIONING
Is important for not only on field success but for overall heath When you are in good
shape you feel better sleep better have a better attitude and can perform better
DISTANCE AND STAMINA
Partaking in consistent distance workouts will help you increase your fitness level
and overall health Long term this will help increase your stamina and make your
speed workouts more effective It will also help with overuse injuries such as pulled
muscles and shin splints If you are healthy and in shape all year round your body
will not go into shock during season This will lead to a much more productive and
healthy athlete
For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking
Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc
SPEED WORK
In the sport of lacrosse explosive moves are important all over the field Speed work
is necessary to increase your ability to move to the ball to receive it play effective
defense and help prevent injuries
For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk
WEIGHTING TRAININGTONING
Our team needs to be in top shape to compete to the best of our ability The coaching
staff will teach you how to correctly train to not only help you on the lacrosse field
but maintain a healthy lifestyle
are strongly encouraged to go to the gym on our own time as well Strength training
will help your overall fitness The more lean muscle you have the easier it will be to
run the better shape you will be in and fewer injuries you will sustain
These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year
ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA
LETTERING
All Varsity athletes who finish the season in good standing will receive their varsity letter
The definition of a varsity athlete is someone who competed at the varsity level throughout
the season Letters will be awarded at the end of year banquet
UNIFORMS
Uniforms are to be worn according to the game calendar Blue Uniforms for away matches
and white Uniforms for home matches Athletes should have both uniforms at the ready on
game days Changes in uniforms will be determined by the Coaches andor the captains Any
changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and
ALL team members will be notified of the change Uniforms may only be used for games
(not practices or social events)
If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She
will pay the full price of the original item plus any shipping or reordering charges
If an athlete quits or is removed from the squad she will be expected to return all
uniform items owned by the school laundered within 48 hours Any items not
returned will be charged to her account with the school
CAPTAINS
Captains will be chosen by the coach at the beginning of the season Conduct attitude team
input leadership skills and student aptitude will be part of the criteria for choosing captains
This selection will be based upon
Ability to lead by example
Ability to communicate vision of the coaches
Visible during the off season
Ability to encourage teammates
Ability to hold teammates accountable
Contributor on the field
ATHLETE FEEDBACK AND EVALUATION
The coaching staff will be evaluating athletes daily They are open for questions at all times
please feel free to talk with the coaching staff about points to work on or any questions you
may have At the end of the season the coaching staff with evaluate all players and give them
a breakdown on things to work on and goals for next season
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date
RAMPART LACROSSE
ldquoIts not the will to win that mattersmdasheveryone has that Its the will to prepare to
win that matters
mdash Paul Bear Bryant
Team Purpose Statement
The Rampart Lacrosse Team is here to prepare tomorrowrsquos leaders by developing character
instilling great work habits teaching the importance of Academics and developing a team
which pursues excellence
Statement of Philosophy
As we compete in the sport of lacrosse we strive to develop not only talented athletes but
young respectful women who are well rounded and hardworking We believe the structure
discipline and effort required to succeed in interscholastic athletics teaches participants the
lifelong lessons of responsibility accountability teamwork and commitment
We want to train compete and prepare at the highest level and pursue excellence in all we
do
Qualities we Desire in our Athletes
Leadership
Achieving Students
Hard-working Committed Athletes
Effective Communicators
Importance of Teamwork
ATHLETE EXPECTATIONS
ldquoTalent is cheaper than table salt What separates the talented individual from
the successful one is a lot of hard work
mdash Stephen King
Do not get involved with or do anything that would ever reflect negatively on yourself your
family or compromise the integrity of the athletes or coaches of our team This includes non-
school hours Everything you do reflects on our team school and community Any violation
of this policy can result in suspension or expulsion from the team
LOYALTY
You are expected to be loyal to your team and to your coaches at all times Understand the
importance of being a part of the Rampart Rams family
CHARACTER
The true reflection of a person comes when she is behind closed doors and out of the publicrsquos
eye Take pride in being a morally strong person Be a leader by positive example A
womanrsquos reputation is important but her character is her true worth
RESPECT
Trust that all decisions made by the coaching staff are in the best interest of the team One of
the goals of the coaching staff is to make this team the best it can possibly be No coach will
compromise the success of the team for an individual We will respect you as student athletes
and people and we will require you have the same respect for us
DRUGS AND ALCOHOL
It is impossible to be at your mental and physical best if you use drugs or alcohol Both
reduce your chances to become as physically fit as you need to be To be the best athlete you
can be you need the mental advantage of knowing you are doing everything possible to
enhance your teamrsquos chances of being successful Dont use drugs or alcohol Drugs and
alcohol consumption is illegal for high school students and there for any athlete partaking in
any illegal activity may be immediately dismissed from the team The player in question will
meet with the coaching staff and appropriate actions will be taken
SACRIFICE AND UNSELFISHNESS
Our team will always come before the individual Each member of our team will have a role
Understand how your role on the team is just as important as everyone elses Do not allow
yourself to be selfish put your team first
ldquoComing together is a beginning Keeping together is progress Working together is successrdquo
~Henry Ford
SCHOOL POLICIES
All policies as outlined by the Rampart High School Handbook apply to our program We are
leaders of the community as well as the student body Team members are subject to all rules
and regulations of Rampart High School We will adhere to these policies and set the
standard on this campus
General Conduct Reminders
Lacrosse athletes are expected to show respect for those in authority including
faculty administration coaches parents referees and team leaders
Lacrosse athletes are expected to respect each other as teammates and work
coherently as a team If the attitude or conduct of any athlete should have a negative
effect on the team or the school the Coach will hold a conference with the player
outlining the expected behavior improvements If there is no immediate correction of
the behavior or conduct the player will be sidelined until further notice Behavior
problems that persist will result in the player being dismissed from the team
Members must display proper behavior in class including not skipping cheating or
being late
Because all situations are different each will be dealt with in a manner decided upon
by the coaching staff with assistance from the administration if deemed necessary
Inappropriate behaviors not only reflect on the individual but can also affect the
image of the entire team Any successful organization or team always comes before
any one individual
CLASSROOM EXPECTATIONS
Conduct yourself as a champion and show respect to your teachers Do not allow a poor
attitude misbehavior or poor attendance to get you into trouble You are responsible for your
behavior and academic performance not your coach Players who have problems in this area
will not represent the team
Athletes not giving maximum effort and attitude in the classroom will be held accountable
You are a student-athlete student comes first
ELIGIBILITY
Our team members will adhere to all CHSAA and Rampart High School eligibility rules and
regulations It is your responsibility to fulfill all of your academic and attendance obligations
Eligibility for Participation in Co-Curricular Activities at Rampart High School
All athletes representing Rampart High School must satisfy all eligibility
requirements set for by the Colorado High School Activities Association
(CHSAA) and Rampart High School
CHSAA requires that athletes meet the following requirements for eligibility in
any sanctioned activity
Must not be 19 prior to August 1st of hisher senior year (CHSAA 17601)
Must not have had more than eight (8) semesters of high school participation
(CHSAA 17701)
Rampart is considered a Plan B school by the CHSAA meaning students other
than 1st semester freshman must have passed 5 credits the previous semester
For those students that have not passed 5 credits they will become eligible on
the 6th Thursday following Labor Day in the fall semester or the Friday
immediately prior to March 10th in the second semester (CHSAA 1720 (d))
Must be enrolled in 5 credit classes during the semester (CHSAA 1720 (d))
Enrolled in Rampart High School as a bona fide student or in a school that
does not have the specific sport (CHSAA 1720)
Students that do not pass 5 classes in the spring semester may make up credits in
two ways Summer school credit or course by correspondence may be taken for
those classes that the student failed Notification of the earned credits must be
received by Rampart on or before the Thursday prior to Labor Day
Rampart High School believes that athletes should be students first and athletes
second therefore the high school seeks to assist athletes in their academic studies
while still participating Grades are checked on Thursday every other week using
Infinite Campus Eligibility is based on the studentrsquos grade through the previous
two weeks
If an athlete has two (2) Frsquos heshe will not be able to compete in a scrimmage or
any contest from the day following grades being reported until the Friday after the
next two week posting when grades are checked again The athletic office will
inform coaches each two week period of those athletes who are failing Special
effort will be made to notify coaches when an athlete is ineligible
Note If a team member enters into a 6-week grace period they may still participate in all
practices and competitions and will be placed on an academic contract After the second
academic probation offense in their academic career a student is suspended from all
competition
Nobodys a natural You work hard to get good and then work to get better Its
hard to stay on top
mdash Paul Coffey
NHL star
COMMITMENT
Athletes are expected to attend all required activities such as workouts practices weight
training sessions and competitions
Starting immediately we will have the following activities
Regular Season
A team schedule will be issued You will be required to attend all team
functions practices games and team activities
Off Season (Summer)
Workouts and Practices
Fall Ball
Workouts Practices and Scrimmages
Winter Ball
Workouts and CSC Winter League
Schedules will be created As a coaching staff we implore you to engage in other activities to
become a well rounded athlete If you cannot make practices and workouts a comparable
workout must be substituted The coaching staff will work with you to decipher what
qualifies as a comparable workout
We fully embrace the new initiative being pushed by the USOC Governing Bodies
LTAD (Long Term Athlete Development) We believe in helping develop athletes so in
the off season we fully support and expect our athletes to be participating in other sports
and school activities
If I miss a day of practice I know it If I miss two days my manager knows it If I
miss three days my audience knows it
mdash Andreacute Previn
PRACTICE ATTIRE
1 Appropriate practice attire should be worn to all training sessions This means athletic
shortspants and shirtssweatshirts that are conducive to running
2 Preparation for the cold weather should be considered Layers are the best so that you can
adapt to any conditions Pantstights are encouraged everyday to ensure that the
muscles are warm prior to and during workouts
3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be
available everyday for practice but are not necessary
No opposing high school gear is permitted to be worn during practice
Please speak to the coaching staff if you have any questions regarding the correct
sneakers to purchase
PRACTICE EXPECTATIONS
1 Expectation for practice is to have a great attitude and effort Be ready to go
2 At the exact time practice is scheduled to start athletes are expected to be in the practice
area ready to begin
3 Team members are required to dress appropriately for all practices Make sure that you are
always prepared for all weather conditions including but not limited to pantstights
long sleeves gloves and a stocking hat
5 With the exception of personal illness or death in the immediate family all other absences
are unexcused unless prior approval is obtained from the Coach If it is absolutely
necessary for an athlete to be absent from a scheduled activity heshe must let the
coach know at least one week in advance This request may or may not be approved
based on the consideration for the overall good of the entire group
6 In the event of personal illness which keeps an athlete home from school the athlete will
call the Head Coach during the day This communication should come from athletes
not from parents unless in a dire situation Texting or email is acceptable
7 Any unexcused absences will result in an athlete meeting with the head coach to determine
the appropriate consequences
8 If you are injured and cannot practice you still need to be at practice with your teammates
or in rehabilitation with the Athletic Training staff
9 If you do not report to the trainer during lunch period or time you have available you will
be expected to practice
10 In case of a school cancellation due to weather or other incident there will be updates
posted online on the Girls Lacrosse Facebook page about alternate plans and text
andor emails sent out
11 Missing part of practice for another school activity may be allowed with prior notification
to a coach and note from a parent teacher or administrator however the participation
in the following match will be determined by the readiness of the athlete and the
nature of the absence
12 Cell phones are not permitted to be on the field or in use during practice
13 Ineligible players will work out a schedule with the coaching staff They will be
required to attend practices and study halls
14 An excused absence from practice the day prior to a game will result in that player not
starting
GAME EXPECTATIONS
In order to present ourselves in a united and championship fashion the following applies to
all competitions
Game day attire to school will be determined by the team at the practice prior to a
game You are required to adhere to the dress code the team decides
No Cell phones are permitted in the competition area
No iPODrsquos or MP3 players are permitted in the competition area
Athletes are expected to stay for the entire game
Athletes are expected to support one another We will expect event groups to watch
and encourage other event groups
All team members will be expected to wear the team uniform and warm up attire to
and during the game
Parents are expected to stay in the stands or the fan viewing area until the conclusion
of the game (This is after the coaching staff is finished addressing the team not
when the buzzer sounds)
o We greatly appreciate the support and encouragement of our parents and
friends but this is a competition and for the safety of the parents and friends
and so the athletes can concentrate no one is allowed on or around the bench
area other than the coaching staff athletes and team managers
Playing in a game is a privilege not a right The coaching staff will evaluate those who
have made a commitment to the team who work hard and whose skills have excelled
Every member of the team is important no matter what your game playing time is We
believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without
everyone we canrsquot win with out practice
TRAINING ROOM
If you believe you have an injury you should always report to the Athletic Trainer
immediately following school
If a player suspects they have sustained an injury during practice they should not leave until
they have consulted with the trainer For sport injuries Rampart athletes can be served best if
they consult the trainer prior to consulting a family doctor More information can be found in
the Athletic Training Room Guidelines posted in the Training Room Important expectations
that the training room staff requests
No spikes in the training room
Clean up after yourself
No bagsbackpacks in the training room
If you need treatment before practice be on time
Please see the athletic training staff before seeing a doctor unless it is an emergency
Do not ldquohang outrdquo in the training room
Respect others respect property respect the environment
NUTRITION
Performance nutrition is extremely important in an athletersquos success Having sustained
energy to handle training regiment as well as proper refueling for recovery and development
are extremely important
ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is
that simplerdquo - Amanda Leonard MPH RD
Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center
Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity
Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration
During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces
Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important
Carbohydrates
Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains
Proteins
Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients
Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes
Fat
Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves
Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance
This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff
PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali
PURPOSE
The goal of this strength and conditioning program is to breakdown every aspect within
athleticism and the sport of lacrosse and then develop these areas in proper combination with
each other within each individual so the end result is that we have made our athletes into the
best athletes and lacrosse players they can be
ELEMENTS
Our off season performance program can be broken down into three segments Stick work
conditioning and weight trainingtoning
STICK WORK
At least three times a week you should be working on your stick work This will not
only help you in lacrosse by perfecting your skills it will also help you as an overall
athlete and person by improving your eye hand coordination
Use these skills and drills to practice with a purpose Make efficient use of your time
by having a plan for what you want to accomplish Just throwing around is OK but
working on a specific move or skill you wish to perfect is far better This is your time
to try new things and develop your individual play
Donrsquot only work on what you are good at ndash work on something that needs
improvement No one is watching to see if you drop the ball miss the check or shoot
wide of goal Just go for it and have fun
See stick work outline
STICK WORK OUTLINE
Against a wall
1 25 right hand throw right hand catch and cradle
2 25 left hand throw left hand catch and cradle
3 25 quick stick right
4 25 quick stick left
5 25 right hand throw left hand catch left hand throw right hand catch
6 25 right hand throws ndash offside catch in front of left shoulder
7 25 left hand throws ndash offside catch in front of right shoulder
8 25 right hand in front of left shoulder throws regular catch right
9 25 left hand in front of left shoulder throws regular catch left
10 25 side arm passes both left and righthellip stand a little further back from wall
Cradling
1 right hand changing levels
2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)
3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)
4 left hand pulling left-right (same as above with other hand)
5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of
stickhellip BE CREATIVE
CONDITIONING
Is important for not only on field success but for overall heath When you are in good
shape you feel better sleep better have a better attitude and can perform better
DISTANCE AND STAMINA
Partaking in consistent distance workouts will help you increase your fitness level
and overall health Long term this will help increase your stamina and make your
speed workouts more effective It will also help with overuse injuries such as pulled
muscles and shin splints If you are healthy and in shape all year round your body
will not go into shock during season This will lead to a much more productive and
healthy athlete
For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking
Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc
SPEED WORK
In the sport of lacrosse explosive moves are important all over the field Speed work
is necessary to increase your ability to move to the ball to receive it play effective
defense and help prevent injuries
For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk
WEIGHTING TRAININGTONING
Our team needs to be in top shape to compete to the best of our ability The coaching
staff will teach you how to correctly train to not only help you on the lacrosse field
but maintain a healthy lifestyle
are strongly encouraged to go to the gym on our own time as well Strength training
will help your overall fitness The more lean muscle you have the easier it will be to
run the better shape you will be in and fewer injuries you will sustain
These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year
ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA
LETTERING
All Varsity athletes who finish the season in good standing will receive their varsity letter
The definition of a varsity athlete is someone who competed at the varsity level throughout
the season Letters will be awarded at the end of year banquet
UNIFORMS
Uniforms are to be worn according to the game calendar Blue Uniforms for away matches
and white Uniforms for home matches Athletes should have both uniforms at the ready on
game days Changes in uniforms will be determined by the Coaches andor the captains Any
changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and
ALL team members will be notified of the change Uniforms may only be used for games
(not practices or social events)
If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She
will pay the full price of the original item plus any shipping or reordering charges
If an athlete quits or is removed from the squad she will be expected to return all
uniform items owned by the school laundered within 48 hours Any items not
returned will be charged to her account with the school
CAPTAINS
Captains will be chosen by the coach at the beginning of the season Conduct attitude team
input leadership skills and student aptitude will be part of the criteria for choosing captains
This selection will be based upon
Ability to lead by example
Ability to communicate vision of the coaches
Visible during the off season
Ability to encourage teammates
Ability to hold teammates accountable
Contributor on the field
ATHLETE FEEDBACK AND EVALUATION
The coaching staff will be evaluating athletes daily They are open for questions at all times
please feel free to talk with the coaching staff about points to work on or any questions you
may have At the end of the season the coaching staff with evaluate all players and give them
a breakdown on things to work on and goals for next season
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date
ATHLETE EXPECTATIONS
ldquoTalent is cheaper than table salt What separates the talented individual from
the successful one is a lot of hard work
mdash Stephen King
Do not get involved with or do anything that would ever reflect negatively on yourself your
family or compromise the integrity of the athletes or coaches of our team This includes non-
school hours Everything you do reflects on our team school and community Any violation
of this policy can result in suspension or expulsion from the team
LOYALTY
You are expected to be loyal to your team and to your coaches at all times Understand the
importance of being a part of the Rampart Rams family
CHARACTER
The true reflection of a person comes when she is behind closed doors and out of the publicrsquos
eye Take pride in being a morally strong person Be a leader by positive example A
womanrsquos reputation is important but her character is her true worth
RESPECT
Trust that all decisions made by the coaching staff are in the best interest of the team One of
the goals of the coaching staff is to make this team the best it can possibly be No coach will
compromise the success of the team for an individual We will respect you as student athletes
and people and we will require you have the same respect for us
DRUGS AND ALCOHOL
It is impossible to be at your mental and physical best if you use drugs or alcohol Both
reduce your chances to become as physically fit as you need to be To be the best athlete you
can be you need the mental advantage of knowing you are doing everything possible to
enhance your teamrsquos chances of being successful Dont use drugs or alcohol Drugs and
alcohol consumption is illegal for high school students and there for any athlete partaking in
any illegal activity may be immediately dismissed from the team The player in question will
meet with the coaching staff and appropriate actions will be taken
SACRIFICE AND UNSELFISHNESS
Our team will always come before the individual Each member of our team will have a role
Understand how your role on the team is just as important as everyone elses Do not allow
yourself to be selfish put your team first
ldquoComing together is a beginning Keeping together is progress Working together is successrdquo
~Henry Ford
SCHOOL POLICIES
All policies as outlined by the Rampart High School Handbook apply to our program We are
leaders of the community as well as the student body Team members are subject to all rules
and regulations of Rampart High School We will adhere to these policies and set the
standard on this campus
General Conduct Reminders
Lacrosse athletes are expected to show respect for those in authority including
faculty administration coaches parents referees and team leaders
Lacrosse athletes are expected to respect each other as teammates and work
coherently as a team If the attitude or conduct of any athlete should have a negative
effect on the team or the school the Coach will hold a conference with the player
outlining the expected behavior improvements If there is no immediate correction of
the behavior or conduct the player will be sidelined until further notice Behavior
problems that persist will result in the player being dismissed from the team
Members must display proper behavior in class including not skipping cheating or
being late
Because all situations are different each will be dealt with in a manner decided upon
by the coaching staff with assistance from the administration if deemed necessary
Inappropriate behaviors not only reflect on the individual but can also affect the
image of the entire team Any successful organization or team always comes before
any one individual
CLASSROOM EXPECTATIONS
Conduct yourself as a champion and show respect to your teachers Do not allow a poor
attitude misbehavior or poor attendance to get you into trouble You are responsible for your
behavior and academic performance not your coach Players who have problems in this area
will not represent the team
Athletes not giving maximum effort and attitude in the classroom will be held accountable
You are a student-athlete student comes first
ELIGIBILITY
Our team members will adhere to all CHSAA and Rampart High School eligibility rules and
regulations It is your responsibility to fulfill all of your academic and attendance obligations
Eligibility for Participation in Co-Curricular Activities at Rampart High School
All athletes representing Rampart High School must satisfy all eligibility
requirements set for by the Colorado High School Activities Association
(CHSAA) and Rampart High School
CHSAA requires that athletes meet the following requirements for eligibility in
any sanctioned activity
Must not be 19 prior to August 1st of hisher senior year (CHSAA 17601)
Must not have had more than eight (8) semesters of high school participation
(CHSAA 17701)
Rampart is considered a Plan B school by the CHSAA meaning students other
than 1st semester freshman must have passed 5 credits the previous semester
For those students that have not passed 5 credits they will become eligible on
the 6th Thursday following Labor Day in the fall semester or the Friday
immediately prior to March 10th in the second semester (CHSAA 1720 (d))
Must be enrolled in 5 credit classes during the semester (CHSAA 1720 (d))
Enrolled in Rampart High School as a bona fide student or in a school that
does not have the specific sport (CHSAA 1720)
Students that do not pass 5 classes in the spring semester may make up credits in
two ways Summer school credit or course by correspondence may be taken for
those classes that the student failed Notification of the earned credits must be
received by Rampart on or before the Thursday prior to Labor Day
Rampart High School believes that athletes should be students first and athletes
second therefore the high school seeks to assist athletes in their academic studies
while still participating Grades are checked on Thursday every other week using
Infinite Campus Eligibility is based on the studentrsquos grade through the previous
two weeks
If an athlete has two (2) Frsquos heshe will not be able to compete in a scrimmage or
any contest from the day following grades being reported until the Friday after the
next two week posting when grades are checked again The athletic office will
inform coaches each two week period of those athletes who are failing Special
effort will be made to notify coaches when an athlete is ineligible
Note If a team member enters into a 6-week grace period they may still participate in all
practices and competitions and will be placed on an academic contract After the second
academic probation offense in their academic career a student is suspended from all
competition
Nobodys a natural You work hard to get good and then work to get better Its
hard to stay on top
mdash Paul Coffey
NHL star
COMMITMENT
Athletes are expected to attend all required activities such as workouts practices weight
training sessions and competitions
Starting immediately we will have the following activities
Regular Season
A team schedule will be issued You will be required to attend all team
functions practices games and team activities
Off Season (Summer)
Workouts and Practices
Fall Ball
Workouts Practices and Scrimmages
Winter Ball
Workouts and CSC Winter League
Schedules will be created As a coaching staff we implore you to engage in other activities to
become a well rounded athlete If you cannot make practices and workouts a comparable
workout must be substituted The coaching staff will work with you to decipher what
qualifies as a comparable workout
We fully embrace the new initiative being pushed by the USOC Governing Bodies
LTAD (Long Term Athlete Development) We believe in helping develop athletes so in
the off season we fully support and expect our athletes to be participating in other sports
and school activities
If I miss a day of practice I know it If I miss two days my manager knows it If I
miss three days my audience knows it
mdash Andreacute Previn
PRACTICE ATTIRE
1 Appropriate practice attire should be worn to all training sessions This means athletic
shortspants and shirtssweatshirts that are conducive to running
2 Preparation for the cold weather should be considered Layers are the best so that you can
adapt to any conditions Pantstights are encouraged everyday to ensure that the
muscles are warm prior to and during workouts
3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be
available everyday for practice but are not necessary
No opposing high school gear is permitted to be worn during practice
Please speak to the coaching staff if you have any questions regarding the correct
sneakers to purchase
PRACTICE EXPECTATIONS
1 Expectation for practice is to have a great attitude and effort Be ready to go
2 At the exact time practice is scheduled to start athletes are expected to be in the practice
area ready to begin
3 Team members are required to dress appropriately for all practices Make sure that you are
always prepared for all weather conditions including but not limited to pantstights
long sleeves gloves and a stocking hat
5 With the exception of personal illness or death in the immediate family all other absences
are unexcused unless prior approval is obtained from the Coach If it is absolutely
necessary for an athlete to be absent from a scheduled activity heshe must let the
coach know at least one week in advance This request may or may not be approved
based on the consideration for the overall good of the entire group
6 In the event of personal illness which keeps an athlete home from school the athlete will
call the Head Coach during the day This communication should come from athletes
not from parents unless in a dire situation Texting or email is acceptable
7 Any unexcused absences will result in an athlete meeting with the head coach to determine
the appropriate consequences
8 If you are injured and cannot practice you still need to be at practice with your teammates
or in rehabilitation with the Athletic Training staff
9 If you do not report to the trainer during lunch period or time you have available you will
be expected to practice
10 In case of a school cancellation due to weather or other incident there will be updates
posted online on the Girls Lacrosse Facebook page about alternate plans and text
andor emails sent out
11 Missing part of practice for another school activity may be allowed with prior notification
to a coach and note from a parent teacher or administrator however the participation
in the following match will be determined by the readiness of the athlete and the
nature of the absence
12 Cell phones are not permitted to be on the field or in use during practice
13 Ineligible players will work out a schedule with the coaching staff They will be
required to attend practices and study halls
14 An excused absence from practice the day prior to a game will result in that player not
starting
GAME EXPECTATIONS
In order to present ourselves in a united and championship fashion the following applies to
all competitions
Game day attire to school will be determined by the team at the practice prior to a
game You are required to adhere to the dress code the team decides
No Cell phones are permitted in the competition area
No iPODrsquos or MP3 players are permitted in the competition area
Athletes are expected to stay for the entire game
Athletes are expected to support one another We will expect event groups to watch
and encourage other event groups
All team members will be expected to wear the team uniform and warm up attire to
and during the game
Parents are expected to stay in the stands or the fan viewing area until the conclusion
of the game (This is after the coaching staff is finished addressing the team not
when the buzzer sounds)
o We greatly appreciate the support and encouragement of our parents and
friends but this is a competition and for the safety of the parents and friends
and so the athletes can concentrate no one is allowed on or around the bench
area other than the coaching staff athletes and team managers
Playing in a game is a privilege not a right The coaching staff will evaluate those who
have made a commitment to the team who work hard and whose skills have excelled
Every member of the team is important no matter what your game playing time is We
believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without
everyone we canrsquot win with out practice
TRAINING ROOM
If you believe you have an injury you should always report to the Athletic Trainer
immediately following school
If a player suspects they have sustained an injury during practice they should not leave until
they have consulted with the trainer For sport injuries Rampart athletes can be served best if
they consult the trainer prior to consulting a family doctor More information can be found in
the Athletic Training Room Guidelines posted in the Training Room Important expectations
that the training room staff requests
No spikes in the training room
Clean up after yourself
No bagsbackpacks in the training room
If you need treatment before practice be on time
Please see the athletic training staff before seeing a doctor unless it is an emergency
Do not ldquohang outrdquo in the training room
Respect others respect property respect the environment
NUTRITION
Performance nutrition is extremely important in an athletersquos success Having sustained
energy to handle training regiment as well as proper refueling for recovery and development
are extremely important
ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is
that simplerdquo - Amanda Leonard MPH RD
Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center
Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity
Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration
During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces
Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important
Carbohydrates
Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains
Proteins
Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients
Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes
Fat
Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves
Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance
This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff
PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali
PURPOSE
The goal of this strength and conditioning program is to breakdown every aspect within
athleticism and the sport of lacrosse and then develop these areas in proper combination with
each other within each individual so the end result is that we have made our athletes into the
best athletes and lacrosse players they can be
ELEMENTS
Our off season performance program can be broken down into three segments Stick work
conditioning and weight trainingtoning
STICK WORK
At least three times a week you should be working on your stick work This will not
only help you in lacrosse by perfecting your skills it will also help you as an overall
athlete and person by improving your eye hand coordination
Use these skills and drills to practice with a purpose Make efficient use of your time
by having a plan for what you want to accomplish Just throwing around is OK but
working on a specific move or skill you wish to perfect is far better This is your time
to try new things and develop your individual play
Donrsquot only work on what you are good at ndash work on something that needs
improvement No one is watching to see if you drop the ball miss the check or shoot
wide of goal Just go for it and have fun
See stick work outline
STICK WORK OUTLINE
Against a wall
1 25 right hand throw right hand catch and cradle
2 25 left hand throw left hand catch and cradle
3 25 quick stick right
4 25 quick stick left
5 25 right hand throw left hand catch left hand throw right hand catch
6 25 right hand throws ndash offside catch in front of left shoulder
7 25 left hand throws ndash offside catch in front of right shoulder
8 25 right hand in front of left shoulder throws regular catch right
9 25 left hand in front of left shoulder throws regular catch left
10 25 side arm passes both left and righthellip stand a little further back from wall
Cradling
1 right hand changing levels
2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)
3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)
4 left hand pulling left-right (same as above with other hand)
5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of
stickhellip BE CREATIVE
CONDITIONING
Is important for not only on field success but for overall heath When you are in good
shape you feel better sleep better have a better attitude and can perform better
DISTANCE AND STAMINA
Partaking in consistent distance workouts will help you increase your fitness level
and overall health Long term this will help increase your stamina and make your
speed workouts more effective It will also help with overuse injuries such as pulled
muscles and shin splints If you are healthy and in shape all year round your body
will not go into shock during season This will lead to a much more productive and
healthy athlete
For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking
Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc
SPEED WORK
In the sport of lacrosse explosive moves are important all over the field Speed work
is necessary to increase your ability to move to the ball to receive it play effective
defense and help prevent injuries
For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk
WEIGHTING TRAININGTONING
Our team needs to be in top shape to compete to the best of our ability The coaching
staff will teach you how to correctly train to not only help you on the lacrosse field
but maintain a healthy lifestyle
are strongly encouraged to go to the gym on our own time as well Strength training
will help your overall fitness The more lean muscle you have the easier it will be to
run the better shape you will be in and fewer injuries you will sustain
These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year
ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA
LETTERING
All Varsity athletes who finish the season in good standing will receive their varsity letter
The definition of a varsity athlete is someone who competed at the varsity level throughout
the season Letters will be awarded at the end of year banquet
UNIFORMS
Uniforms are to be worn according to the game calendar Blue Uniforms for away matches
and white Uniforms for home matches Athletes should have both uniforms at the ready on
game days Changes in uniforms will be determined by the Coaches andor the captains Any
changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and
ALL team members will be notified of the change Uniforms may only be used for games
(not practices or social events)
If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She
will pay the full price of the original item plus any shipping or reordering charges
If an athlete quits or is removed from the squad she will be expected to return all
uniform items owned by the school laundered within 48 hours Any items not
returned will be charged to her account with the school
CAPTAINS
Captains will be chosen by the coach at the beginning of the season Conduct attitude team
input leadership skills and student aptitude will be part of the criteria for choosing captains
This selection will be based upon
Ability to lead by example
Ability to communicate vision of the coaches
Visible during the off season
Ability to encourage teammates
Ability to hold teammates accountable
Contributor on the field
ATHLETE FEEDBACK AND EVALUATION
The coaching staff will be evaluating athletes daily They are open for questions at all times
please feel free to talk with the coaching staff about points to work on or any questions you
may have At the end of the season the coaching staff with evaluate all players and give them
a breakdown on things to work on and goals for next season
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date
ldquoComing together is a beginning Keeping together is progress Working together is successrdquo
~Henry Ford
SCHOOL POLICIES
All policies as outlined by the Rampart High School Handbook apply to our program We are
leaders of the community as well as the student body Team members are subject to all rules
and regulations of Rampart High School We will adhere to these policies and set the
standard on this campus
General Conduct Reminders
Lacrosse athletes are expected to show respect for those in authority including
faculty administration coaches parents referees and team leaders
Lacrosse athletes are expected to respect each other as teammates and work
coherently as a team If the attitude or conduct of any athlete should have a negative
effect on the team or the school the Coach will hold a conference with the player
outlining the expected behavior improvements If there is no immediate correction of
the behavior or conduct the player will be sidelined until further notice Behavior
problems that persist will result in the player being dismissed from the team
Members must display proper behavior in class including not skipping cheating or
being late
Because all situations are different each will be dealt with in a manner decided upon
by the coaching staff with assistance from the administration if deemed necessary
Inappropriate behaviors not only reflect on the individual but can also affect the
image of the entire team Any successful organization or team always comes before
any one individual
CLASSROOM EXPECTATIONS
Conduct yourself as a champion and show respect to your teachers Do not allow a poor
attitude misbehavior or poor attendance to get you into trouble You are responsible for your
behavior and academic performance not your coach Players who have problems in this area
will not represent the team
Athletes not giving maximum effort and attitude in the classroom will be held accountable
You are a student-athlete student comes first
ELIGIBILITY
Our team members will adhere to all CHSAA and Rampart High School eligibility rules and
regulations It is your responsibility to fulfill all of your academic and attendance obligations
Eligibility for Participation in Co-Curricular Activities at Rampart High School
All athletes representing Rampart High School must satisfy all eligibility
requirements set for by the Colorado High School Activities Association
(CHSAA) and Rampart High School
CHSAA requires that athletes meet the following requirements for eligibility in
any sanctioned activity
Must not be 19 prior to August 1st of hisher senior year (CHSAA 17601)
Must not have had more than eight (8) semesters of high school participation
(CHSAA 17701)
Rampart is considered a Plan B school by the CHSAA meaning students other
than 1st semester freshman must have passed 5 credits the previous semester
For those students that have not passed 5 credits they will become eligible on
the 6th Thursday following Labor Day in the fall semester or the Friday
immediately prior to March 10th in the second semester (CHSAA 1720 (d))
Must be enrolled in 5 credit classes during the semester (CHSAA 1720 (d))
Enrolled in Rampart High School as a bona fide student or in a school that
does not have the specific sport (CHSAA 1720)
Students that do not pass 5 classes in the spring semester may make up credits in
two ways Summer school credit or course by correspondence may be taken for
those classes that the student failed Notification of the earned credits must be
received by Rampart on or before the Thursday prior to Labor Day
Rampart High School believes that athletes should be students first and athletes
second therefore the high school seeks to assist athletes in their academic studies
while still participating Grades are checked on Thursday every other week using
Infinite Campus Eligibility is based on the studentrsquos grade through the previous
two weeks
If an athlete has two (2) Frsquos heshe will not be able to compete in a scrimmage or
any contest from the day following grades being reported until the Friday after the
next two week posting when grades are checked again The athletic office will
inform coaches each two week period of those athletes who are failing Special
effort will be made to notify coaches when an athlete is ineligible
Note If a team member enters into a 6-week grace period they may still participate in all
practices and competitions and will be placed on an academic contract After the second
academic probation offense in their academic career a student is suspended from all
competition
Nobodys a natural You work hard to get good and then work to get better Its
hard to stay on top
mdash Paul Coffey
NHL star
COMMITMENT
Athletes are expected to attend all required activities such as workouts practices weight
training sessions and competitions
Starting immediately we will have the following activities
Regular Season
A team schedule will be issued You will be required to attend all team
functions practices games and team activities
Off Season (Summer)
Workouts and Practices
Fall Ball
Workouts Practices and Scrimmages
Winter Ball
Workouts and CSC Winter League
Schedules will be created As a coaching staff we implore you to engage in other activities to
become a well rounded athlete If you cannot make practices and workouts a comparable
workout must be substituted The coaching staff will work with you to decipher what
qualifies as a comparable workout
We fully embrace the new initiative being pushed by the USOC Governing Bodies
LTAD (Long Term Athlete Development) We believe in helping develop athletes so in
the off season we fully support and expect our athletes to be participating in other sports
and school activities
If I miss a day of practice I know it If I miss two days my manager knows it If I
miss three days my audience knows it
mdash Andreacute Previn
PRACTICE ATTIRE
1 Appropriate practice attire should be worn to all training sessions This means athletic
shortspants and shirtssweatshirts that are conducive to running
2 Preparation for the cold weather should be considered Layers are the best so that you can
adapt to any conditions Pantstights are encouraged everyday to ensure that the
muscles are warm prior to and during workouts
3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be
available everyday for practice but are not necessary
No opposing high school gear is permitted to be worn during practice
Please speak to the coaching staff if you have any questions regarding the correct
sneakers to purchase
PRACTICE EXPECTATIONS
1 Expectation for practice is to have a great attitude and effort Be ready to go
2 At the exact time practice is scheduled to start athletes are expected to be in the practice
area ready to begin
3 Team members are required to dress appropriately for all practices Make sure that you are
always prepared for all weather conditions including but not limited to pantstights
long sleeves gloves and a stocking hat
5 With the exception of personal illness or death in the immediate family all other absences
are unexcused unless prior approval is obtained from the Coach If it is absolutely
necessary for an athlete to be absent from a scheduled activity heshe must let the
coach know at least one week in advance This request may or may not be approved
based on the consideration for the overall good of the entire group
6 In the event of personal illness which keeps an athlete home from school the athlete will
call the Head Coach during the day This communication should come from athletes
not from parents unless in a dire situation Texting or email is acceptable
7 Any unexcused absences will result in an athlete meeting with the head coach to determine
the appropriate consequences
8 If you are injured and cannot practice you still need to be at practice with your teammates
or in rehabilitation with the Athletic Training staff
9 If you do not report to the trainer during lunch period or time you have available you will
be expected to practice
10 In case of a school cancellation due to weather or other incident there will be updates
posted online on the Girls Lacrosse Facebook page about alternate plans and text
andor emails sent out
11 Missing part of practice for another school activity may be allowed with prior notification
to a coach and note from a parent teacher or administrator however the participation
in the following match will be determined by the readiness of the athlete and the
nature of the absence
12 Cell phones are not permitted to be on the field or in use during practice
13 Ineligible players will work out a schedule with the coaching staff They will be
required to attend practices and study halls
14 An excused absence from practice the day prior to a game will result in that player not
starting
GAME EXPECTATIONS
In order to present ourselves in a united and championship fashion the following applies to
all competitions
Game day attire to school will be determined by the team at the practice prior to a
game You are required to adhere to the dress code the team decides
No Cell phones are permitted in the competition area
No iPODrsquos or MP3 players are permitted in the competition area
Athletes are expected to stay for the entire game
Athletes are expected to support one another We will expect event groups to watch
and encourage other event groups
All team members will be expected to wear the team uniform and warm up attire to
and during the game
Parents are expected to stay in the stands or the fan viewing area until the conclusion
of the game (This is after the coaching staff is finished addressing the team not
when the buzzer sounds)
o We greatly appreciate the support and encouragement of our parents and
friends but this is a competition and for the safety of the parents and friends
and so the athletes can concentrate no one is allowed on or around the bench
area other than the coaching staff athletes and team managers
Playing in a game is a privilege not a right The coaching staff will evaluate those who
have made a commitment to the team who work hard and whose skills have excelled
Every member of the team is important no matter what your game playing time is We
believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without
everyone we canrsquot win with out practice
TRAINING ROOM
If you believe you have an injury you should always report to the Athletic Trainer
immediately following school
If a player suspects they have sustained an injury during practice they should not leave until
they have consulted with the trainer For sport injuries Rampart athletes can be served best if
they consult the trainer prior to consulting a family doctor More information can be found in
the Athletic Training Room Guidelines posted in the Training Room Important expectations
that the training room staff requests
No spikes in the training room
Clean up after yourself
No bagsbackpacks in the training room
If you need treatment before practice be on time
Please see the athletic training staff before seeing a doctor unless it is an emergency
Do not ldquohang outrdquo in the training room
Respect others respect property respect the environment
NUTRITION
Performance nutrition is extremely important in an athletersquos success Having sustained
energy to handle training regiment as well as proper refueling for recovery and development
are extremely important
ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is
that simplerdquo - Amanda Leonard MPH RD
Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center
Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity
Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration
During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces
Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important
Carbohydrates
Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains
Proteins
Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients
Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes
Fat
Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves
Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance
This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff
PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali
PURPOSE
The goal of this strength and conditioning program is to breakdown every aspect within
athleticism and the sport of lacrosse and then develop these areas in proper combination with
each other within each individual so the end result is that we have made our athletes into the
best athletes and lacrosse players they can be
ELEMENTS
Our off season performance program can be broken down into three segments Stick work
conditioning and weight trainingtoning
STICK WORK
At least three times a week you should be working on your stick work This will not
only help you in lacrosse by perfecting your skills it will also help you as an overall
athlete and person by improving your eye hand coordination
Use these skills and drills to practice with a purpose Make efficient use of your time
by having a plan for what you want to accomplish Just throwing around is OK but
working on a specific move or skill you wish to perfect is far better This is your time
to try new things and develop your individual play
Donrsquot only work on what you are good at ndash work on something that needs
improvement No one is watching to see if you drop the ball miss the check or shoot
wide of goal Just go for it and have fun
See stick work outline
STICK WORK OUTLINE
Against a wall
1 25 right hand throw right hand catch and cradle
2 25 left hand throw left hand catch and cradle
3 25 quick stick right
4 25 quick stick left
5 25 right hand throw left hand catch left hand throw right hand catch
6 25 right hand throws ndash offside catch in front of left shoulder
7 25 left hand throws ndash offside catch in front of right shoulder
8 25 right hand in front of left shoulder throws regular catch right
9 25 left hand in front of left shoulder throws regular catch left
10 25 side arm passes both left and righthellip stand a little further back from wall
Cradling
1 right hand changing levels
2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)
3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)
4 left hand pulling left-right (same as above with other hand)
5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of
stickhellip BE CREATIVE
CONDITIONING
Is important for not only on field success but for overall heath When you are in good
shape you feel better sleep better have a better attitude and can perform better
DISTANCE AND STAMINA
Partaking in consistent distance workouts will help you increase your fitness level
and overall health Long term this will help increase your stamina and make your
speed workouts more effective It will also help with overuse injuries such as pulled
muscles and shin splints If you are healthy and in shape all year round your body
will not go into shock during season This will lead to a much more productive and
healthy athlete
For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking
Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc
SPEED WORK
In the sport of lacrosse explosive moves are important all over the field Speed work
is necessary to increase your ability to move to the ball to receive it play effective
defense and help prevent injuries
For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk
WEIGHTING TRAININGTONING
Our team needs to be in top shape to compete to the best of our ability The coaching
staff will teach you how to correctly train to not only help you on the lacrosse field
but maintain a healthy lifestyle
are strongly encouraged to go to the gym on our own time as well Strength training
will help your overall fitness The more lean muscle you have the easier it will be to
run the better shape you will be in and fewer injuries you will sustain
These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year
ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA
LETTERING
All Varsity athletes who finish the season in good standing will receive their varsity letter
The definition of a varsity athlete is someone who competed at the varsity level throughout
the season Letters will be awarded at the end of year banquet
UNIFORMS
Uniforms are to be worn according to the game calendar Blue Uniforms for away matches
and white Uniforms for home matches Athletes should have both uniforms at the ready on
game days Changes in uniforms will be determined by the Coaches andor the captains Any
changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and
ALL team members will be notified of the change Uniforms may only be used for games
(not practices or social events)
If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She
will pay the full price of the original item plus any shipping or reordering charges
If an athlete quits or is removed from the squad she will be expected to return all
uniform items owned by the school laundered within 48 hours Any items not
returned will be charged to her account with the school
CAPTAINS
Captains will be chosen by the coach at the beginning of the season Conduct attitude team
input leadership skills and student aptitude will be part of the criteria for choosing captains
This selection will be based upon
Ability to lead by example
Ability to communicate vision of the coaches
Visible during the off season
Ability to encourage teammates
Ability to hold teammates accountable
Contributor on the field
ATHLETE FEEDBACK AND EVALUATION
The coaching staff will be evaluating athletes daily They are open for questions at all times
please feel free to talk with the coaching staff about points to work on or any questions you
may have At the end of the season the coaching staff with evaluate all players and give them
a breakdown on things to work on and goals for next season
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date
Eligibility for Participation in Co-Curricular Activities at Rampart High School
All athletes representing Rampart High School must satisfy all eligibility
requirements set for by the Colorado High School Activities Association
(CHSAA) and Rampart High School
CHSAA requires that athletes meet the following requirements for eligibility in
any sanctioned activity
Must not be 19 prior to August 1st of hisher senior year (CHSAA 17601)
Must not have had more than eight (8) semesters of high school participation
(CHSAA 17701)
Rampart is considered a Plan B school by the CHSAA meaning students other
than 1st semester freshman must have passed 5 credits the previous semester
For those students that have not passed 5 credits they will become eligible on
the 6th Thursday following Labor Day in the fall semester or the Friday
immediately prior to March 10th in the second semester (CHSAA 1720 (d))
Must be enrolled in 5 credit classes during the semester (CHSAA 1720 (d))
Enrolled in Rampart High School as a bona fide student or in a school that
does not have the specific sport (CHSAA 1720)
Students that do not pass 5 classes in the spring semester may make up credits in
two ways Summer school credit or course by correspondence may be taken for
those classes that the student failed Notification of the earned credits must be
received by Rampart on or before the Thursday prior to Labor Day
Rampart High School believes that athletes should be students first and athletes
second therefore the high school seeks to assist athletes in their academic studies
while still participating Grades are checked on Thursday every other week using
Infinite Campus Eligibility is based on the studentrsquos grade through the previous
two weeks
If an athlete has two (2) Frsquos heshe will not be able to compete in a scrimmage or
any contest from the day following grades being reported until the Friday after the
next two week posting when grades are checked again The athletic office will
inform coaches each two week period of those athletes who are failing Special
effort will be made to notify coaches when an athlete is ineligible
Note If a team member enters into a 6-week grace period they may still participate in all
practices and competitions and will be placed on an academic contract After the second
academic probation offense in their academic career a student is suspended from all
competition
Nobodys a natural You work hard to get good and then work to get better Its
hard to stay on top
mdash Paul Coffey
NHL star
COMMITMENT
Athletes are expected to attend all required activities such as workouts practices weight
training sessions and competitions
Starting immediately we will have the following activities
Regular Season
A team schedule will be issued You will be required to attend all team
functions practices games and team activities
Off Season (Summer)
Workouts and Practices
Fall Ball
Workouts Practices and Scrimmages
Winter Ball
Workouts and CSC Winter League
Schedules will be created As a coaching staff we implore you to engage in other activities to
become a well rounded athlete If you cannot make practices and workouts a comparable
workout must be substituted The coaching staff will work with you to decipher what
qualifies as a comparable workout
We fully embrace the new initiative being pushed by the USOC Governing Bodies
LTAD (Long Term Athlete Development) We believe in helping develop athletes so in
the off season we fully support and expect our athletes to be participating in other sports
and school activities
If I miss a day of practice I know it If I miss two days my manager knows it If I
miss three days my audience knows it
mdash Andreacute Previn
PRACTICE ATTIRE
1 Appropriate practice attire should be worn to all training sessions This means athletic
shortspants and shirtssweatshirts that are conducive to running
2 Preparation for the cold weather should be considered Layers are the best so that you can
adapt to any conditions Pantstights are encouraged everyday to ensure that the
muscles are warm prior to and during workouts
3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be
available everyday for practice but are not necessary
No opposing high school gear is permitted to be worn during practice
Please speak to the coaching staff if you have any questions regarding the correct
sneakers to purchase
PRACTICE EXPECTATIONS
1 Expectation for practice is to have a great attitude and effort Be ready to go
2 At the exact time practice is scheduled to start athletes are expected to be in the practice
area ready to begin
3 Team members are required to dress appropriately for all practices Make sure that you are
always prepared for all weather conditions including but not limited to pantstights
long sleeves gloves and a stocking hat
5 With the exception of personal illness or death in the immediate family all other absences
are unexcused unless prior approval is obtained from the Coach If it is absolutely
necessary for an athlete to be absent from a scheduled activity heshe must let the
coach know at least one week in advance This request may or may not be approved
based on the consideration for the overall good of the entire group
6 In the event of personal illness which keeps an athlete home from school the athlete will
call the Head Coach during the day This communication should come from athletes
not from parents unless in a dire situation Texting or email is acceptable
7 Any unexcused absences will result in an athlete meeting with the head coach to determine
the appropriate consequences
8 If you are injured and cannot practice you still need to be at practice with your teammates
or in rehabilitation with the Athletic Training staff
9 If you do not report to the trainer during lunch period or time you have available you will
be expected to practice
10 In case of a school cancellation due to weather or other incident there will be updates
posted online on the Girls Lacrosse Facebook page about alternate plans and text
andor emails sent out
11 Missing part of practice for another school activity may be allowed with prior notification
to a coach and note from a parent teacher or administrator however the participation
in the following match will be determined by the readiness of the athlete and the
nature of the absence
12 Cell phones are not permitted to be on the field or in use during practice
13 Ineligible players will work out a schedule with the coaching staff They will be
required to attend practices and study halls
14 An excused absence from practice the day prior to a game will result in that player not
starting
GAME EXPECTATIONS
In order to present ourselves in a united and championship fashion the following applies to
all competitions
Game day attire to school will be determined by the team at the practice prior to a
game You are required to adhere to the dress code the team decides
No Cell phones are permitted in the competition area
No iPODrsquos or MP3 players are permitted in the competition area
Athletes are expected to stay for the entire game
Athletes are expected to support one another We will expect event groups to watch
and encourage other event groups
All team members will be expected to wear the team uniform and warm up attire to
and during the game
Parents are expected to stay in the stands or the fan viewing area until the conclusion
of the game (This is after the coaching staff is finished addressing the team not
when the buzzer sounds)
o We greatly appreciate the support and encouragement of our parents and
friends but this is a competition and for the safety of the parents and friends
and so the athletes can concentrate no one is allowed on or around the bench
area other than the coaching staff athletes and team managers
Playing in a game is a privilege not a right The coaching staff will evaluate those who
have made a commitment to the team who work hard and whose skills have excelled
Every member of the team is important no matter what your game playing time is We
believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without
everyone we canrsquot win with out practice
TRAINING ROOM
If you believe you have an injury you should always report to the Athletic Trainer
immediately following school
If a player suspects they have sustained an injury during practice they should not leave until
they have consulted with the trainer For sport injuries Rampart athletes can be served best if
they consult the trainer prior to consulting a family doctor More information can be found in
the Athletic Training Room Guidelines posted in the Training Room Important expectations
that the training room staff requests
No spikes in the training room
Clean up after yourself
No bagsbackpacks in the training room
If you need treatment before practice be on time
Please see the athletic training staff before seeing a doctor unless it is an emergency
Do not ldquohang outrdquo in the training room
Respect others respect property respect the environment
NUTRITION
Performance nutrition is extremely important in an athletersquos success Having sustained
energy to handle training regiment as well as proper refueling for recovery and development
are extremely important
ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is
that simplerdquo - Amanda Leonard MPH RD
Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center
Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity
Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration
During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces
Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important
Carbohydrates
Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains
Proteins
Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients
Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes
Fat
Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves
Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance
This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff
PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali
PURPOSE
The goal of this strength and conditioning program is to breakdown every aspect within
athleticism and the sport of lacrosse and then develop these areas in proper combination with
each other within each individual so the end result is that we have made our athletes into the
best athletes and lacrosse players they can be
ELEMENTS
Our off season performance program can be broken down into three segments Stick work
conditioning and weight trainingtoning
STICK WORK
At least three times a week you should be working on your stick work This will not
only help you in lacrosse by perfecting your skills it will also help you as an overall
athlete and person by improving your eye hand coordination
Use these skills and drills to practice with a purpose Make efficient use of your time
by having a plan for what you want to accomplish Just throwing around is OK but
working on a specific move or skill you wish to perfect is far better This is your time
to try new things and develop your individual play
Donrsquot only work on what you are good at ndash work on something that needs
improvement No one is watching to see if you drop the ball miss the check or shoot
wide of goal Just go for it and have fun
See stick work outline
STICK WORK OUTLINE
Against a wall
1 25 right hand throw right hand catch and cradle
2 25 left hand throw left hand catch and cradle
3 25 quick stick right
4 25 quick stick left
5 25 right hand throw left hand catch left hand throw right hand catch
6 25 right hand throws ndash offside catch in front of left shoulder
7 25 left hand throws ndash offside catch in front of right shoulder
8 25 right hand in front of left shoulder throws regular catch right
9 25 left hand in front of left shoulder throws regular catch left
10 25 side arm passes both left and righthellip stand a little further back from wall
Cradling
1 right hand changing levels
2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)
3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)
4 left hand pulling left-right (same as above with other hand)
5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of
stickhellip BE CREATIVE
CONDITIONING
Is important for not only on field success but for overall heath When you are in good
shape you feel better sleep better have a better attitude and can perform better
DISTANCE AND STAMINA
Partaking in consistent distance workouts will help you increase your fitness level
and overall health Long term this will help increase your stamina and make your
speed workouts more effective It will also help with overuse injuries such as pulled
muscles and shin splints If you are healthy and in shape all year round your body
will not go into shock during season This will lead to a much more productive and
healthy athlete
For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking
Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc
SPEED WORK
In the sport of lacrosse explosive moves are important all over the field Speed work
is necessary to increase your ability to move to the ball to receive it play effective
defense and help prevent injuries
For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk
WEIGHTING TRAININGTONING
Our team needs to be in top shape to compete to the best of our ability The coaching
staff will teach you how to correctly train to not only help you on the lacrosse field
but maintain a healthy lifestyle
are strongly encouraged to go to the gym on our own time as well Strength training
will help your overall fitness The more lean muscle you have the easier it will be to
run the better shape you will be in and fewer injuries you will sustain
These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year
ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA
LETTERING
All Varsity athletes who finish the season in good standing will receive their varsity letter
The definition of a varsity athlete is someone who competed at the varsity level throughout
the season Letters will be awarded at the end of year banquet
UNIFORMS
Uniforms are to be worn according to the game calendar Blue Uniforms for away matches
and white Uniforms for home matches Athletes should have both uniforms at the ready on
game days Changes in uniforms will be determined by the Coaches andor the captains Any
changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and
ALL team members will be notified of the change Uniforms may only be used for games
(not practices or social events)
If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She
will pay the full price of the original item plus any shipping or reordering charges
If an athlete quits or is removed from the squad she will be expected to return all
uniform items owned by the school laundered within 48 hours Any items not
returned will be charged to her account with the school
CAPTAINS
Captains will be chosen by the coach at the beginning of the season Conduct attitude team
input leadership skills and student aptitude will be part of the criteria for choosing captains
This selection will be based upon
Ability to lead by example
Ability to communicate vision of the coaches
Visible during the off season
Ability to encourage teammates
Ability to hold teammates accountable
Contributor on the field
ATHLETE FEEDBACK AND EVALUATION
The coaching staff will be evaluating athletes daily They are open for questions at all times
please feel free to talk with the coaching staff about points to work on or any questions you
may have At the end of the season the coaching staff with evaluate all players and give them
a breakdown on things to work on and goals for next season
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date
Nobodys a natural You work hard to get good and then work to get better Its
hard to stay on top
mdash Paul Coffey
NHL star
COMMITMENT
Athletes are expected to attend all required activities such as workouts practices weight
training sessions and competitions
Starting immediately we will have the following activities
Regular Season
A team schedule will be issued You will be required to attend all team
functions practices games and team activities
Off Season (Summer)
Workouts and Practices
Fall Ball
Workouts Practices and Scrimmages
Winter Ball
Workouts and CSC Winter League
Schedules will be created As a coaching staff we implore you to engage in other activities to
become a well rounded athlete If you cannot make practices and workouts a comparable
workout must be substituted The coaching staff will work with you to decipher what
qualifies as a comparable workout
We fully embrace the new initiative being pushed by the USOC Governing Bodies
LTAD (Long Term Athlete Development) We believe in helping develop athletes so in
the off season we fully support and expect our athletes to be participating in other sports
and school activities
If I miss a day of practice I know it If I miss two days my manager knows it If I
miss three days my audience knows it
mdash Andreacute Previn
PRACTICE ATTIRE
1 Appropriate practice attire should be worn to all training sessions This means athletic
shortspants and shirtssweatshirts that are conducive to running
2 Preparation for the cold weather should be considered Layers are the best so that you can
adapt to any conditions Pantstights are encouraged everyday to ensure that the
muscles are warm prior to and during workouts
3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be
available everyday for practice but are not necessary
No opposing high school gear is permitted to be worn during practice
Please speak to the coaching staff if you have any questions regarding the correct
sneakers to purchase
PRACTICE EXPECTATIONS
1 Expectation for practice is to have a great attitude and effort Be ready to go
2 At the exact time practice is scheduled to start athletes are expected to be in the practice
area ready to begin
3 Team members are required to dress appropriately for all practices Make sure that you are
always prepared for all weather conditions including but not limited to pantstights
long sleeves gloves and a stocking hat
5 With the exception of personal illness or death in the immediate family all other absences
are unexcused unless prior approval is obtained from the Coach If it is absolutely
necessary for an athlete to be absent from a scheduled activity heshe must let the
coach know at least one week in advance This request may or may not be approved
based on the consideration for the overall good of the entire group
6 In the event of personal illness which keeps an athlete home from school the athlete will
call the Head Coach during the day This communication should come from athletes
not from parents unless in a dire situation Texting or email is acceptable
7 Any unexcused absences will result in an athlete meeting with the head coach to determine
the appropriate consequences
8 If you are injured and cannot practice you still need to be at practice with your teammates
or in rehabilitation with the Athletic Training staff
9 If you do not report to the trainer during lunch period or time you have available you will
be expected to practice
10 In case of a school cancellation due to weather or other incident there will be updates
posted online on the Girls Lacrosse Facebook page about alternate plans and text
andor emails sent out
11 Missing part of practice for another school activity may be allowed with prior notification
to a coach and note from a parent teacher or administrator however the participation
in the following match will be determined by the readiness of the athlete and the
nature of the absence
12 Cell phones are not permitted to be on the field or in use during practice
13 Ineligible players will work out a schedule with the coaching staff They will be
required to attend practices and study halls
14 An excused absence from practice the day prior to a game will result in that player not
starting
GAME EXPECTATIONS
In order to present ourselves in a united and championship fashion the following applies to
all competitions
Game day attire to school will be determined by the team at the practice prior to a
game You are required to adhere to the dress code the team decides
No Cell phones are permitted in the competition area
No iPODrsquos or MP3 players are permitted in the competition area
Athletes are expected to stay for the entire game
Athletes are expected to support one another We will expect event groups to watch
and encourage other event groups
All team members will be expected to wear the team uniform and warm up attire to
and during the game
Parents are expected to stay in the stands or the fan viewing area until the conclusion
of the game (This is after the coaching staff is finished addressing the team not
when the buzzer sounds)
o We greatly appreciate the support and encouragement of our parents and
friends but this is a competition and for the safety of the parents and friends
and so the athletes can concentrate no one is allowed on or around the bench
area other than the coaching staff athletes and team managers
Playing in a game is a privilege not a right The coaching staff will evaluate those who
have made a commitment to the team who work hard and whose skills have excelled
Every member of the team is important no matter what your game playing time is We
believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without
everyone we canrsquot win with out practice
TRAINING ROOM
If you believe you have an injury you should always report to the Athletic Trainer
immediately following school
If a player suspects they have sustained an injury during practice they should not leave until
they have consulted with the trainer For sport injuries Rampart athletes can be served best if
they consult the trainer prior to consulting a family doctor More information can be found in
the Athletic Training Room Guidelines posted in the Training Room Important expectations
that the training room staff requests
No spikes in the training room
Clean up after yourself
No bagsbackpacks in the training room
If you need treatment before practice be on time
Please see the athletic training staff before seeing a doctor unless it is an emergency
Do not ldquohang outrdquo in the training room
Respect others respect property respect the environment
NUTRITION
Performance nutrition is extremely important in an athletersquos success Having sustained
energy to handle training regiment as well as proper refueling for recovery and development
are extremely important
ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is
that simplerdquo - Amanda Leonard MPH RD
Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center
Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity
Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration
During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces
Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important
Carbohydrates
Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains
Proteins
Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients
Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes
Fat
Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves
Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance
This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff
PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali
PURPOSE
The goal of this strength and conditioning program is to breakdown every aspect within
athleticism and the sport of lacrosse and then develop these areas in proper combination with
each other within each individual so the end result is that we have made our athletes into the
best athletes and lacrosse players they can be
ELEMENTS
Our off season performance program can be broken down into three segments Stick work
conditioning and weight trainingtoning
STICK WORK
At least three times a week you should be working on your stick work This will not
only help you in lacrosse by perfecting your skills it will also help you as an overall
athlete and person by improving your eye hand coordination
Use these skills and drills to practice with a purpose Make efficient use of your time
by having a plan for what you want to accomplish Just throwing around is OK but
working on a specific move or skill you wish to perfect is far better This is your time
to try new things and develop your individual play
Donrsquot only work on what you are good at ndash work on something that needs
improvement No one is watching to see if you drop the ball miss the check or shoot
wide of goal Just go for it and have fun
See stick work outline
STICK WORK OUTLINE
Against a wall
1 25 right hand throw right hand catch and cradle
2 25 left hand throw left hand catch and cradle
3 25 quick stick right
4 25 quick stick left
5 25 right hand throw left hand catch left hand throw right hand catch
6 25 right hand throws ndash offside catch in front of left shoulder
7 25 left hand throws ndash offside catch in front of right shoulder
8 25 right hand in front of left shoulder throws regular catch right
9 25 left hand in front of left shoulder throws regular catch left
10 25 side arm passes both left and righthellip stand a little further back from wall
Cradling
1 right hand changing levels
2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)
3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)
4 left hand pulling left-right (same as above with other hand)
5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of
stickhellip BE CREATIVE
CONDITIONING
Is important for not only on field success but for overall heath When you are in good
shape you feel better sleep better have a better attitude and can perform better
DISTANCE AND STAMINA
Partaking in consistent distance workouts will help you increase your fitness level
and overall health Long term this will help increase your stamina and make your
speed workouts more effective It will also help with overuse injuries such as pulled
muscles and shin splints If you are healthy and in shape all year round your body
will not go into shock during season This will lead to a much more productive and
healthy athlete
For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking
Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc
SPEED WORK
In the sport of lacrosse explosive moves are important all over the field Speed work
is necessary to increase your ability to move to the ball to receive it play effective
defense and help prevent injuries
For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk
WEIGHTING TRAININGTONING
Our team needs to be in top shape to compete to the best of our ability The coaching
staff will teach you how to correctly train to not only help you on the lacrosse field
but maintain a healthy lifestyle
are strongly encouraged to go to the gym on our own time as well Strength training
will help your overall fitness The more lean muscle you have the easier it will be to
run the better shape you will be in and fewer injuries you will sustain
These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year
ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA
LETTERING
All Varsity athletes who finish the season in good standing will receive their varsity letter
The definition of a varsity athlete is someone who competed at the varsity level throughout
the season Letters will be awarded at the end of year banquet
UNIFORMS
Uniforms are to be worn according to the game calendar Blue Uniforms for away matches
and white Uniforms for home matches Athletes should have both uniforms at the ready on
game days Changes in uniforms will be determined by the Coaches andor the captains Any
changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and
ALL team members will be notified of the change Uniforms may only be used for games
(not practices or social events)
If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She
will pay the full price of the original item plus any shipping or reordering charges
If an athlete quits or is removed from the squad she will be expected to return all
uniform items owned by the school laundered within 48 hours Any items not
returned will be charged to her account with the school
CAPTAINS
Captains will be chosen by the coach at the beginning of the season Conduct attitude team
input leadership skills and student aptitude will be part of the criteria for choosing captains
This selection will be based upon
Ability to lead by example
Ability to communicate vision of the coaches
Visible during the off season
Ability to encourage teammates
Ability to hold teammates accountable
Contributor on the field
ATHLETE FEEDBACK AND EVALUATION
The coaching staff will be evaluating athletes daily They are open for questions at all times
please feel free to talk with the coaching staff about points to work on or any questions you
may have At the end of the season the coaching staff with evaluate all players and give them
a breakdown on things to work on and goals for next season
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date
PRACTICE ATTIRE
1 Appropriate practice attire should be worn to all training sessions This means athletic
shortspants and shirtssweatshirts that are conducive to running
2 Preparation for the cold weather should be considered Layers are the best so that you can
adapt to any conditions Pantstights are encouraged everyday to ensure that the
muscles are warm prior to and during workouts
3 Running or Cross Training Sneakers are recommended Turf Shoes or cleats should be
available everyday for practice but are not necessary
No opposing high school gear is permitted to be worn during practice
Please speak to the coaching staff if you have any questions regarding the correct
sneakers to purchase
PRACTICE EXPECTATIONS
1 Expectation for practice is to have a great attitude and effort Be ready to go
2 At the exact time practice is scheduled to start athletes are expected to be in the practice
area ready to begin
3 Team members are required to dress appropriately for all practices Make sure that you are
always prepared for all weather conditions including but not limited to pantstights
long sleeves gloves and a stocking hat
5 With the exception of personal illness or death in the immediate family all other absences
are unexcused unless prior approval is obtained from the Coach If it is absolutely
necessary for an athlete to be absent from a scheduled activity heshe must let the
coach know at least one week in advance This request may or may not be approved
based on the consideration for the overall good of the entire group
6 In the event of personal illness which keeps an athlete home from school the athlete will
call the Head Coach during the day This communication should come from athletes
not from parents unless in a dire situation Texting or email is acceptable
7 Any unexcused absences will result in an athlete meeting with the head coach to determine
the appropriate consequences
8 If you are injured and cannot practice you still need to be at practice with your teammates
or in rehabilitation with the Athletic Training staff
9 If you do not report to the trainer during lunch period or time you have available you will
be expected to practice
10 In case of a school cancellation due to weather or other incident there will be updates
posted online on the Girls Lacrosse Facebook page about alternate plans and text
andor emails sent out
11 Missing part of practice for another school activity may be allowed with prior notification
to a coach and note from a parent teacher or administrator however the participation
in the following match will be determined by the readiness of the athlete and the
nature of the absence
12 Cell phones are not permitted to be on the field or in use during practice
13 Ineligible players will work out a schedule with the coaching staff They will be
required to attend practices and study halls
14 An excused absence from practice the day prior to a game will result in that player not
starting
GAME EXPECTATIONS
In order to present ourselves in a united and championship fashion the following applies to
all competitions
Game day attire to school will be determined by the team at the practice prior to a
game You are required to adhere to the dress code the team decides
No Cell phones are permitted in the competition area
No iPODrsquos or MP3 players are permitted in the competition area
Athletes are expected to stay for the entire game
Athletes are expected to support one another We will expect event groups to watch
and encourage other event groups
All team members will be expected to wear the team uniform and warm up attire to
and during the game
Parents are expected to stay in the stands or the fan viewing area until the conclusion
of the game (This is after the coaching staff is finished addressing the team not
when the buzzer sounds)
o We greatly appreciate the support and encouragement of our parents and
friends but this is a competition and for the safety of the parents and friends
and so the athletes can concentrate no one is allowed on or around the bench
area other than the coaching staff athletes and team managers
Playing in a game is a privilege not a right The coaching staff will evaluate those who
have made a commitment to the team who work hard and whose skills have excelled
Every member of the team is important no matter what your game playing time is We
believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without
everyone we canrsquot win with out practice
TRAINING ROOM
If you believe you have an injury you should always report to the Athletic Trainer
immediately following school
If a player suspects they have sustained an injury during practice they should not leave until
they have consulted with the trainer For sport injuries Rampart athletes can be served best if
they consult the trainer prior to consulting a family doctor More information can be found in
the Athletic Training Room Guidelines posted in the Training Room Important expectations
that the training room staff requests
No spikes in the training room
Clean up after yourself
No bagsbackpacks in the training room
If you need treatment before practice be on time
Please see the athletic training staff before seeing a doctor unless it is an emergency
Do not ldquohang outrdquo in the training room
Respect others respect property respect the environment
NUTRITION
Performance nutrition is extremely important in an athletersquos success Having sustained
energy to handle training regiment as well as proper refueling for recovery and development
are extremely important
ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is
that simplerdquo - Amanda Leonard MPH RD
Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center
Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity
Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration
During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces
Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important
Carbohydrates
Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains
Proteins
Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients
Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes
Fat
Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves
Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance
This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff
PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali
PURPOSE
The goal of this strength and conditioning program is to breakdown every aspect within
athleticism and the sport of lacrosse and then develop these areas in proper combination with
each other within each individual so the end result is that we have made our athletes into the
best athletes and lacrosse players they can be
ELEMENTS
Our off season performance program can be broken down into three segments Stick work
conditioning and weight trainingtoning
STICK WORK
At least three times a week you should be working on your stick work This will not
only help you in lacrosse by perfecting your skills it will also help you as an overall
athlete and person by improving your eye hand coordination
Use these skills and drills to practice with a purpose Make efficient use of your time
by having a plan for what you want to accomplish Just throwing around is OK but
working on a specific move or skill you wish to perfect is far better This is your time
to try new things and develop your individual play
Donrsquot only work on what you are good at ndash work on something that needs
improvement No one is watching to see if you drop the ball miss the check or shoot
wide of goal Just go for it and have fun
See stick work outline
STICK WORK OUTLINE
Against a wall
1 25 right hand throw right hand catch and cradle
2 25 left hand throw left hand catch and cradle
3 25 quick stick right
4 25 quick stick left
5 25 right hand throw left hand catch left hand throw right hand catch
6 25 right hand throws ndash offside catch in front of left shoulder
7 25 left hand throws ndash offside catch in front of right shoulder
8 25 right hand in front of left shoulder throws regular catch right
9 25 left hand in front of left shoulder throws regular catch left
10 25 side arm passes both left and righthellip stand a little further back from wall
Cradling
1 right hand changing levels
2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)
3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)
4 left hand pulling left-right (same as above with other hand)
5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of
stickhellip BE CREATIVE
CONDITIONING
Is important for not only on field success but for overall heath When you are in good
shape you feel better sleep better have a better attitude and can perform better
DISTANCE AND STAMINA
Partaking in consistent distance workouts will help you increase your fitness level
and overall health Long term this will help increase your stamina and make your
speed workouts more effective It will also help with overuse injuries such as pulled
muscles and shin splints If you are healthy and in shape all year round your body
will not go into shock during season This will lead to a much more productive and
healthy athlete
For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking
Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc
SPEED WORK
In the sport of lacrosse explosive moves are important all over the field Speed work
is necessary to increase your ability to move to the ball to receive it play effective
defense and help prevent injuries
For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk
WEIGHTING TRAININGTONING
Our team needs to be in top shape to compete to the best of our ability The coaching
staff will teach you how to correctly train to not only help you on the lacrosse field
but maintain a healthy lifestyle
are strongly encouraged to go to the gym on our own time as well Strength training
will help your overall fitness The more lean muscle you have the easier it will be to
run the better shape you will be in and fewer injuries you will sustain
These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year
ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA
LETTERING
All Varsity athletes who finish the season in good standing will receive their varsity letter
The definition of a varsity athlete is someone who competed at the varsity level throughout
the season Letters will be awarded at the end of year banquet
UNIFORMS
Uniforms are to be worn according to the game calendar Blue Uniforms for away matches
and white Uniforms for home matches Athletes should have both uniforms at the ready on
game days Changes in uniforms will be determined by the Coaches andor the captains Any
changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and
ALL team members will be notified of the change Uniforms may only be used for games
(not practices or social events)
If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She
will pay the full price of the original item plus any shipping or reordering charges
If an athlete quits or is removed from the squad she will be expected to return all
uniform items owned by the school laundered within 48 hours Any items not
returned will be charged to her account with the school
CAPTAINS
Captains will be chosen by the coach at the beginning of the season Conduct attitude team
input leadership skills and student aptitude will be part of the criteria for choosing captains
This selection will be based upon
Ability to lead by example
Ability to communicate vision of the coaches
Visible during the off season
Ability to encourage teammates
Ability to hold teammates accountable
Contributor on the field
ATHLETE FEEDBACK AND EVALUATION
The coaching staff will be evaluating athletes daily They are open for questions at all times
please feel free to talk with the coaching staff about points to work on or any questions you
may have At the end of the season the coaching staff with evaluate all players and give them
a breakdown on things to work on and goals for next season
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date
10 In case of a school cancellation due to weather or other incident there will be updates
posted online on the Girls Lacrosse Facebook page about alternate plans and text
andor emails sent out
11 Missing part of practice for another school activity may be allowed with prior notification
to a coach and note from a parent teacher or administrator however the participation
in the following match will be determined by the readiness of the athlete and the
nature of the absence
12 Cell phones are not permitted to be on the field or in use during practice
13 Ineligible players will work out a schedule with the coaching staff They will be
required to attend practices and study halls
14 An excused absence from practice the day prior to a game will result in that player not
starting
GAME EXPECTATIONS
In order to present ourselves in a united and championship fashion the following applies to
all competitions
Game day attire to school will be determined by the team at the practice prior to a
game You are required to adhere to the dress code the team decides
No Cell phones are permitted in the competition area
No iPODrsquos or MP3 players are permitted in the competition area
Athletes are expected to stay for the entire game
Athletes are expected to support one another We will expect event groups to watch
and encourage other event groups
All team members will be expected to wear the team uniform and warm up attire to
and during the game
Parents are expected to stay in the stands or the fan viewing area until the conclusion
of the game (This is after the coaching staff is finished addressing the team not
when the buzzer sounds)
o We greatly appreciate the support and encouragement of our parents and
friends but this is a competition and for the safety of the parents and friends
and so the athletes can concentrate no one is allowed on or around the bench
area other than the coaching staff athletes and team managers
Playing in a game is a privilege not a right The coaching staff will evaluate those who
have made a commitment to the team who work hard and whose skills have excelled
Every member of the team is important no matter what your game playing time is We
believe in the ldquoClub Mentalityrdquo- Every player is important we canrsquot practice without
everyone we canrsquot win with out practice
TRAINING ROOM
If you believe you have an injury you should always report to the Athletic Trainer
immediately following school
If a player suspects they have sustained an injury during practice they should not leave until
they have consulted with the trainer For sport injuries Rampart athletes can be served best if
they consult the trainer prior to consulting a family doctor More information can be found in
the Athletic Training Room Guidelines posted in the Training Room Important expectations
that the training room staff requests
No spikes in the training room
Clean up after yourself
No bagsbackpacks in the training room
If you need treatment before practice be on time
Please see the athletic training staff before seeing a doctor unless it is an emergency
Do not ldquohang outrdquo in the training room
Respect others respect property respect the environment
NUTRITION
Performance nutrition is extremely important in an athletersquos success Having sustained
energy to handle training regiment as well as proper refueling for recovery and development
are extremely important
ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is
that simplerdquo - Amanda Leonard MPH RD
Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center
Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity
Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration
During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces
Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important
Carbohydrates
Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains
Proteins
Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients
Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes
Fat
Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves
Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance
This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff
PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali
PURPOSE
The goal of this strength and conditioning program is to breakdown every aspect within
athleticism and the sport of lacrosse and then develop these areas in proper combination with
each other within each individual so the end result is that we have made our athletes into the
best athletes and lacrosse players they can be
ELEMENTS
Our off season performance program can be broken down into three segments Stick work
conditioning and weight trainingtoning
STICK WORK
At least three times a week you should be working on your stick work This will not
only help you in lacrosse by perfecting your skills it will also help you as an overall
athlete and person by improving your eye hand coordination
Use these skills and drills to practice with a purpose Make efficient use of your time
by having a plan for what you want to accomplish Just throwing around is OK but
working on a specific move or skill you wish to perfect is far better This is your time
to try new things and develop your individual play
Donrsquot only work on what you are good at ndash work on something that needs
improvement No one is watching to see if you drop the ball miss the check or shoot
wide of goal Just go for it and have fun
See stick work outline
STICK WORK OUTLINE
Against a wall
1 25 right hand throw right hand catch and cradle
2 25 left hand throw left hand catch and cradle
3 25 quick stick right
4 25 quick stick left
5 25 right hand throw left hand catch left hand throw right hand catch
6 25 right hand throws ndash offside catch in front of left shoulder
7 25 left hand throws ndash offside catch in front of right shoulder
8 25 right hand in front of left shoulder throws regular catch right
9 25 left hand in front of left shoulder throws regular catch left
10 25 side arm passes both left and righthellip stand a little further back from wall
Cradling
1 right hand changing levels
2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)
3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)
4 left hand pulling left-right (same as above with other hand)
5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of
stickhellip BE CREATIVE
CONDITIONING
Is important for not only on field success but for overall heath When you are in good
shape you feel better sleep better have a better attitude and can perform better
DISTANCE AND STAMINA
Partaking in consistent distance workouts will help you increase your fitness level
and overall health Long term this will help increase your stamina and make your
speed workouts more effective It will also help with overuse injuries such as pulled
muscles and shin splints If you are healthy and in shape all year round your body
will not go into shock during season This will lead to a much more productive and
healthy athlete
For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking
Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc
SPEED WORK
In the sport of lacrosse explosive moves are important all over the field Speed work
is necessary to increase your ability to move to the ball to receive it play effective
defense and help prevent injuries
For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk
WEIGHTING TRAININGTONING
Our team needs to be in top shape to compete to the best of our ability The coaching
staff will teach you how to correctly train to not only help you on the lacrosse field
but maintain a healthy lifestyle
are strongly encouraged to go to the gym on our own time as well Strength training
will help your overall fitness The more lean muscle you have the easier it will be to
run the better shape you will be in and fewer injuries you will sustain
These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year
ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA
LETTERING
All Varsity athletes who finish the season in good standing will receive their varsity letter
The definition of a varsity athlete is someone who competed at the varsity level throughout
the season Letters will be awarded at the end of year banquet
UNIFORMS
Uniforms are to be worn according to the game calendar Blue Uniforms for away matches
and white Uniforms for home matches Athletes should have both uniforms at the ready on
game days Changes in uniforms will be determined by the Coaches andor the captains Any
changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and
ALL team members will be notified of the change Uniforms may only be used for games
(not practices or social events)
If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She
will pay the full price of the original item plus any shipping or reordering charges
If an athlete quits or is removed from the squad she will be expected to return all
uniform items owned by the school laundered within 48 hours Any items not
returned will be charged to her account with the school
CAPTAINS
Captains will be chosen by the coach at the beginning of the season Conduct attitude team
input leadership skills and student aptitude will be part of the criteria for choosing captains
This selection will be based upon
Ability to lead by example
Ability to communicate vision of the coaches
Visible during the off season
Ability to encourage teammates
Ability to hold teammates accountable
Contributor on the field
ATHLETE FEEDBACK AND EVALUATION
The coaching staff will be evaluating athletes daily They are open for questions at all times
please feel free to talk with the coaching staff about points to work on or any questions you
may have At the end of the season the coaching staff with evaluate all players and give them
a breakdown on things to work on and goals for next season
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date
TRAINING ROOM
If you believe you have an injury you should always report to the Athletic Trainer
immediately following school
If a player suspects they have sustained an injury during practice they should not leave until
they have consulted with the trainer For sport injuries Rampart athletes can be served best if
they consult the trainer prior to consulting a family doctor More information can be found in
the Athletic Training Room Guidelines posted in the Training Room Important expectations
that the training room staff requests
No spikes in the training room
Clean up after yourself
No bagsbackpacks in the training room
If you need treatment before practice be on time
Please see the athletic training staff before seeing a doctor unless it is an emergency
Do not ldquohang outrdquo in the training room
Respect others respect property respect the environment
NUTRITION
Performance nutrition is extremely important in an athletersquos success Having sustained
energy to handle training regiment as well as proper refueling for recovery and development
are extremely important
ldquoFor children and teens the focus should be optimal health not optimal performance With optimal health comes optimal performance It really is
that simplerdquo - Amanda Leonard MPH RD
Pediatric sports nutritionist at the Johns Hopkins Childrenrsquos Center
Sports bars and Gels Young athletes typically donrsquot require dietary supplements Eating a healthy diet rich in fruits and vegetables plus a daily multivitamin should provide all the nutrition an active growing body needs Sports bars and gels enriched with protein vitamins and minerals offer no greater nutritional benefit than regular food However their size and convenient packaging make them a fast easy way to replenish nutrients after prolonged activity
Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration
During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces
Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important
Carbohydrates
Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains
Proteins
Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients
Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes
Fat
Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves
Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance
This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff
PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali
PURPOSE
The goal of this strength and conditioning program is to breakdown every aspect within
athleticism and the sport of lacrosse and then develop these areas in proper combination with
each other within each individual so the end result is that we have made our athletes into the
best athletes and lacrosse players they can be
ELEMENTS
Our off season performance program can be broken down into three segments Stick work
conditioning and weight trainingtoning
STICK WORK
At least three times a week you should be working on your stick work This will not
only help you in lacrosse by perfecting your skills it will also help you as an overall
athlete and person by improving your eye hand coordination
Use these skills and drills to practice with a purpose Make efficient use of your time
by having a plan for what you want to accomplish Just throwing around is OK but
working on a specific move or skill you wish to perfect is far better This is your time
to try new things and develop your individual play
Donrsquot only work on what you are good at ndash work on something that needs
improvement No one is watching to see if you drop the ball miss the check or shoot
wide of goal Just go for it and have fun
See stick work outline
STICK WORK OUTLINE
Against a wall
1 25 right hand throw right hand catch and cradle
2 25 left hand throw left hand catch and cradle
3 25 quick stick right
4 25 quick stick left
5 25 right hand throw left hand catch left hand throw right hand catch
6 25 right hand throws ndash offside catch in front of left shoulder
7 25 left hand throws ndash offside catch in front of right shoulder
8 25 right hand in front of left shoulder throws regular catch right
9 25 left hand in front of left shoulder throws regular catch left
10 25 side arm passes both left and righthellip stand a little further back from wall
Cradling
1 right hand changing levels
2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)
3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)
4 left hand pulling left-right (same as above with other hand)
5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of
stickhellip BE CREATIVE
CONDITIONING
Is important for not only on field success but for overall heath When you are in good
shape you feel better sleep better have a better attitude and can perform better
DISTANCE AND STAMINA
Partaking in consistent distance workouts will help you increase your fitness level
and overall health Long term this will help increase your stamina and make your
speed workouts more effective It will also help with overuse injuries such as pulled
muscles and shin splints If you are healthy and in shape all year round your body
will not go into shock during season This will lead to a much more productive and
healthy athlete
For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking
Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc
SPEED WORK
In the sport of lacrosse explosive moves are important all over the field Speed work
is necessary to increase your ability to move to the ball to receive it play effective
defense and help prevent injuries
For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk
WEIGHTING TRAININGTONING
Our team needs to be in top shape to compete to the best of our ability The coaching
staff will teach you how to correctly train to not only help you on the lacrosse field
but maintain a healthy lifestyle
are strongly encouraged to go to the gym on our own time as well Strength training
will help your overall fitness The more lean muscle you have the easier it will be to
run the better shape you will be in and fewer injuries you will sustain
These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year
ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA
LETTERING
All Varsity athletes who finish the season in good standing will receive their varsity letter
The definition of a varsity athlete is someone who competed at the varsity level throughout
the season Letters will be awarded at the end of year banquet
UNIFORMS
Uniforms are to be worn according to the game calendar Blue Uniforms for away matches
and white Uniforms for home matches Athletes should have both uniforms at the ready on
game days Changes in uniforms will be determined by the Coaches andor the captains Any
changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and
ALL team members will be notified of the change Uniforms may only be used for games
(not practices or social events)
If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She
will pay the full price of the original item plus any shipping or reordering charges
If an athlete quits or is removed from the squad she will be expected to return all
uniform items owned by the school laundered within 48 hours Any items not
returned will be charged to her account with the school
CAPTAINS
Captains will be chosen by the coach at the beginning of the season Conduct attitude team
input leadership skills and student aptitude will be part of the criteria for choosing captains
This selection will be based upon
Ability to lead by example
Ability to communicate vision of the coaches
Visible during the off season
Ability to encourage teammates
Ability to hold teammates accountable
Contributor on the field
ATHLETE FEEDBACK AND EVALUATION
The coaching staff will be evaluating athletes daily They are open for questions at all times
please feel free to talk with the coaching staff about points to work on or any questions you
may have At the end of the season the coaching staff with evaluate all players and give them
a breakdown on things to work on and goals for next season
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date
Dehydration To ensure hydration water is the best choice Any activity that lasts more than 60 minutes should also include electrolytes Choose sports drinks that have electrolytes and potassium and that are low in calories To avoid dehydration
During the day try to get 96 ounces of water Directly before exercise drink 4 to 8 ounces During activity drink 4 ounces every 20-30 minutes After exercise drink 12 to 16 ounces
Symptoms of dehydration include muscle cramps dry mouth and severe thirst reduced sweating and urination headache and dizziness This is often confused with a concussion If you have these symptoms please hydrate Supplements and Eating Disorders The Food and Drug Administration does not test supplements before they reach the market so their benefits and safety are not independently verified Some dietary supplements can aggravate pre-existing conditions Creatine for example can cause kidney damage in a child with pre-existing kidney problems If you are interested in any supplements please contact the Coaching Staff or your pediatrician prior to starting any regiment Also on the dark side of sports are eating disorders We should all (parents coaches and teammates) watch out for signs including obsessing about onersquos weight and appearance drastic weight loss and excessive exercise Eating disorders can cause loss of periods in menstruating girls osteoporosis teeth erosion delayed puberty and stunted growth If you suspect any of your teammates maybe struggling with an eating disorder PLEASE talk to the Coaching Staff We will work with the athlete and if necessary speak with the athletes parents HEALTHLY Living is most important
Carbohydrates
Carbohydrate based nutrition for athletes come from fruits such as apples bananas oranges tangerines berries and melons vegetables such as carrots celery broccoli cauliflower green beans corn and peas and grains such as cereals oatmeal and brown rice We should try to fuel our body with good carbs Healthy whole grains
Proteins
Protein foods provide the high school athlete with not just energy but also amino acids the building blocks of the much needed muscle tissues Protein foods are also a good source of iron that increases the bodyrsquos ability to absorb the consumed nutrients
Healthy protein sources include lean meats chicken turkey fish nuts beans and tofu Diary foods such as low fat yogurt cottage cheese and ice cream also make good protein sources in addition to providing essential minerals such as calcium and Vitamin D indispensable to provide bone strength to growing high school athletes
Fat
Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves
Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance
This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff
PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali
PURPOSE
The goal of this strength and conditioning program is to breakdown every aspect within
athleticism and the sport of lacrosse and then develop these areas in proper combination with
each other within each individual so the end result is that we have made our athletes into the
best athletes and lacrosse players they can be
ELEMENTS
Our off season performance program can be broken down into three segments Stick work
conditioning and weight trainingtoning
STICK WORK
At least three times a week you should be working on your stick work This will not
only help you in lacrosse by perfecting your skills it will also help you as an overall
athlete and person by improving your eye hand coordination
Use these skills and drills to practice with a purpose Make efficient use of your time
by having a plan for what you want to accomplish Just throwing around is OK but
working on a specific move or skill you wish to perfect is far better This is your time
to try new things and develop your individual play
Donrsquot only work on what you are good at ndash work on something that needs
improvement No one is watching to see if you drop the ball miss the check or shoot
wide of goal Just go for it and have fun
See stick work outline
STICK WORK OUTLINE
Against a wall
1 25 right hand throw right hand catch and cradle
2 25 left hand throw left hand catch and cradle
3 25 quick stick right
4 25 quick stick left
5 25 right hand throw left hand catch left hand throw right hand catch
6 25 right hand throws ndash offside catch in front of left shoulder
7 25 left hand throws ndash offside catch in front of right shoulder
8 25 right hand in front of left shoulder throws regular catch right
9 25 left hand in front of left shoulder throws regular catch left
10 25 side arm passes both left and righthellip stand a little further back from wall
Cradling
1 right hand changing levels
2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)
3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)
4 left hand pulling left-right (same as above with other hand)
5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of
stickhellip BE CREATIVE
CONDITIONING
Is important for not only on field success but for overall heath When you are in good
shape you feel better sleep better have a better attitude and can perform better
DISTANCE AND STAMINA
Partaking in consistent distance workouts will help you increase your fitness level
and overall health Long term this will help increase your stamina and make your
speed workouts more effective It will also help with overuse injuries such as pulled
muscles and shin splints If you are healthy and in shape all year round your body
will not go into shock during season This will lead to a much more productive and
healthy athlete
For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking
Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc
SPEED WORK
In the sport of lacrosse explosive moves are important all over the field Speed work
is necessary to increase your ability to move to the ball to receive it play effective
defense and help prevent injuries
For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk
WEIGHTING TRAININGTONING
Our team needs to be in top shape to compete to the best of our ability The coaching
staff will teach you how to correctly train to not only help you on the lacrosse field
but maintain a healthy lifestyle
are strongly encouraged to go to the gym on our own time as well Strength training
will help your overall fitness The more lean muscle you have the easier it will be to
run the better shape you will be in and fewer injuries you will sustain
These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year
ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA
LETTERING
All Varsity athletes who finish the season in good standing will receive their varsity letter
The definition of a varsity athlete is someone who competed at the varsity level throughout
the season Letters will be awarded at the end of year banquet
UNIFORMS
Uniforms are to be worn according to the game calendar Blue Uniforms for away matches
and white Uniforms for home matches Athletes should have both uniforms at the ready on
game days Changes in uniforms will be determined by the Coaches andor the captains Any
changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and
ALL team members will be notified of the change Uniforms may only be used for games
(not practices or social events)
If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She
will pay the full price of the original item plus any shipping or reordering charges
If an athlete quits or is removed from the squad she will be expected to return all
uniform items owned by the school laundered within 48 hours Any items not
returned will be charged to her account with the school
CAPTAINS
Captains will be chosen by the coach at the beginning of the season Conduct attitude team
input leadership skills and student aptitude will be part of the criteria for choosing captains
This selection will be based upon
Ability to lead by example
Ability to communicate vision of the coaches
Visible during the off season
Ability to encourage teammates
Ability to hold teammates accountable
Contributor on the field
ATHLETE FEEDBACK AND EVALUATION
The coaching staff will be evaluating athletes daily They are open for questions at all times
please feel free to talk with the coaching staff about points to work on or any questions you
may have At the end of the season the coaching staff with evaluate all players and give them
a breakdown on things to work on and goals for next season
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date
Fat
Carbohydrates and proteins apart fat is also a major source of energy for the high school athlete The athletes body however uses stored up fat mostly for low-intensity activities and fat reserves are not adequate for the high intensity events in which athletes partake Consumption of fat is nevertheless essential to expand the athletersquos energy reserves
Monounsaturated fats and polyunsaturated fats are the two types of healthy fats Salmon and other fish nuts avocados vegetable oils and a variety of plants are rich in such monounsaturated and polyunsaturated fats Trans-fat found in most restaurant-fried foods has a long-term adverse impact on the heart and as such needs avoidance
This is just a basic out line of some healthy living ideas If you have any questions please donrsquot hesitate to contact any member of the coaching staff
PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali
PURPOSE
The goal of this strength and conditioning program is to breakdown every aspect within
athleticism and the sport of lacrosse and then develop these areas in proper combination with
each other within each individual so the end result is that we have made our athletes into the
best athletes and lacrosse players they can be
ELEMENTS
Our off season performance program can be broken down into three segments Stick work
conditioning and weight trainingtoning
STICK WORK
At least three times a week you should be working on your stick work This will not
only help you in lacrosse by perfecting your skills it will also help you as an overall
athlete and person by improving your eye hand coordination
Use these skills and drills to practice with a purpose Make efficient use of your time
by having a plan for what you want to accomplish Just throwing around is OK but
working on a specific move or skill you wish to perfect is far better This is your time
to try new things and develop your individual play
Donrsquot only work on what you are good at ndash work on something that needs
improvement No one is watching to see if you drop the ball miss the check or shoot
wide of goal Just go for it and have fun
See stick work outline
STICK WORK OUTLINE
Against a wall
1 25 right hand throw right hand catch and cradle
2 25 left hand throw left hand catch and cradle
3 25 quick stick right
4 25 quick stick left
5 25 right hand throw left hand catch left hand throw right hand catch
6 25 right hand throws ndash offside catch in front of left shoulder
7 25 left hand throws ndash offside catch in front of right shoulder
8 25 right hand in front of left shoulder throws regular catch right
9 25 left hand in front of left shoulder throws regular catch left
10 25 side arm passes both left and righthellip stand a little further back from wall
Cradling
1 right hand changing levels
2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)
3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)
4 left hand pulling left-right (same as above with other hand)
5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of
stickhellip BE CREATIVE
CONDITIONING
Is important for not only on field success but for overall heath When you are in good
shape you feel better sleep better have a better attitude and can perform better
DISTANCE AND STAMINA
Partaking in consistent distance workouts will help you increase your fitness level
and overall health Long term this will help increase your stamina and make your
speed workouts more effective It will also help with overuse injuries such as pulled
muscles and shin splints If you are healthy and in shape all year round your body
will not go into shock during season This will lead to a much more productive and
healthy athlete
For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking
Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc
SPEED WORK
In the sport of lacrosse explosive moves are important all over the field Speed work
is necessary to increase your ability to move to the ball to receive it play effective
defense and help prevent injuries
For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk
WEIGHTING TRAININGTONING
Our team needs to be in top shape to compete to the best of our ability The coaching
staff will teach you how to correctly train to not only help you on the lacrosse field
but maintain a healthy lifestyle
are strongly encouraged to go to the gym on our own time as well Strength training
will help your overall fitness The more lean muscle you have the easier it will be to
run the better shape you will be in and fewer injuries you will sustain
These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year
ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA
LETTERING
All Varsity athletes who finish the season in good standing will receive their varsity letter
The definition of a varsity athlete is someone who competed at the varsity level throughout
the season Letters will be awarded at the end of year banquet
UNIFORMS
Uniforms are to be worn according to the game calendar Blue Uniforms for away matches
and white Uniforms for home matches Athletes should have both uniforms at the ready on
game days Changes in uniforms will be determined by the Coaches andor the captains Any
changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and
ALL team members will be notified of the change Uniforms may only be used for games
(not practices or social events)
If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She
will pay the full price of the original item plus any shipping or reordering charges
If an athlete quits or is removed from the squad she will be expected to return all
uniform items owned by the school laundered within 48 hours Any items not
returned will be charged to her account with the school
CAPTAINS
Captains will be chosen by the coach at the beginning of the season Conduct attitude team
input leadership skills and student aptitude will be part of the criteria for choosing captains
This selection will be based upon
Ability to lead by example
Ability to communicate vision of the coaches
Visible during the off season
Ability to encourage teammates
Ability to hold teammates accountable
Contributor on the field
ATHLETE FEEDBACK AND EVALUATION
The coaching staff will be evaluating athletes daily They are open for questions at all times
please feel free to talk with the coaching staff about points to work on or any questions you
may have At the end of the season the coaching staff with evaluate all players and give them
a breakdown on things to work on and goals for next season
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date
PERFORMANCE PROGRAM ldquoI hated every minute of training but I said ldquoDonrsquot quit Suffer now and live the rest of your life as a championrdquordquo ~Muhammad Ali
PURPOSE
The goal of this strength and conditioning program is to breakdown every aspect within
athleticism and the sport of lacrosse and then develop these areas in proper combination with
each other within each individual so the end result is that we have made our athletes into the
best athletes and lacrosse players they can be
ELEMENTS
Our off season performance program can be broken down into three segments Stick work
conditioning and weight trainingtoning
STICK WORK
At least three times a week you should be working on your stick work This will not
only help you in lacrosse by perfecting your skills it will also help you as an overall
athlete and person by improving your eye hand coordination
Use these skills and drills to practice with a purpose Make efficient use of your time
by having a plan for what you want to accomplish Just throwing around is OK but
working on a specific move or skill you wish to perfect is far better This is your time
to try new things and develop your individual play
Donrsquot only work on what you are good at ndash work on something that needs
improvement No one is watching to see if you drop the ball miss the check or shoot
wide of goal Just go for it and have fun
See stick work outline
STICK WORK OUTLINE
Against a wall
1 25 right hand throw right hand catch and cradle
2 25 left hand throw left hand catch and cradle
3 25 quick stick right
4 25 quick stick left
5 25 right hand throw left hand catch left hand throw right hand catch
6 25 right hand throws ndash offside catch in front of left shoulder
7 25 left hand throws ndash offside catch in front of right shoulder
8 25 right hand in front of left shoulder throws regular catch right
9 25 left hand in front of left shoulder throws regular catch left
10 25 side arm passes both left and righthellip stand a little further back from wall
Cradling
1 right hand changing levels
2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)
3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)
4 left hand pulling left-right (same as above with other hand)
5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of
stickhellip BE CREATIVE
CONDITIONING
Is important for not only on field success but for overall heath When you are in good
shape you feel better sleep better have a better attitude and can perform better
DISTANCE AND STAMINA
Partaking in consistent distance workouts will help you increase your fitness level
and overall health Long term this will help increase your stamina and make your
speed workouts more effective It will also help with overuse injuries such as pulled
muscles and shin splints If you are healthy and in shape all year round your body
will not go into shock during season This will lead to a much more productive and
healthy athlete
For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking
Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc
SPEED WORK
In the sport of lacrosse explosive moves are important all over the field Speed work
is necessary to increase your ability to move to the ball to receive it play effective
defense and help prevent injuries
For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk
WEIGHTING TRAININGTONING
Our team needs to be in top shape to compete to the best of our ability The coaching
staff will teach you how to correctly train to not only help you on the lacrosse field
but maintain a healthy lifestyle
are strongly encouraged to go to the gym on our own time as well Strength training
will help your overall fitness The more lean muscle you have the easier it will be to
run the better shape you will be in and fewer injuries you will sustain
These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year
ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA
LETTERING
All Varsity athletes who finish the season in good standing will receive their varsity letter
The definition of a varsity athlete is someone who competed at the varsity level throughout
the season Letters will be awarded at the end of year banquet
UNIFORMS
Uniforms are to be worn according to the game calendar Blue Uniforms for away matches
and white Uniforms for home matches Athletes should have both uniforms at the ready on
game days Changes in uniforms will be determined by the Coaches andor the captains Any
changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and
ALL team members will be notified of the change Uniforms may only be used for games
(not practices or social events)
If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She
will pay the full price of the original item plus any shipping or reordering charges
If an athlete quits or is removed from the squad she will be expected to return all
uniform items owned by the school laundered within 48 hours Any items not
returned will be charged to her account with the school
CAPTAINS
Captains will be chosen by the coach at the beginning of the season Conduct attitude team
input leadership skills and student aptitude will be part of the criteria for choosing captains
This selection will be based upon
Ability to lead by example
Ability to communicate vision of the coaches
Visible during the off season
Ability to encourage teammates
Ability to hold teammates accountable
Contributor on the field
ATHLETE FEEDBACK AND EVALUATION
The coaching staff will be evaluating athletes daily They are open for questions at all times
please feel free to talk with the coaching staff about points to work on or any questions you
may have At the end of the season the coaching staff with evaluate all players and give them
a breakdown on things to work on and goals for next season
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date
STICK WORK OUTLINE
Against a wall
1 25 right hand throw right hand catch and cradle
2 25 left hand throw left hand catch and cradle
3 25 quick stick right
4 25 quick stick left
5 25 right hand throw left hand catch left hand throw right hand catch
6 25 right hand throws ndash offside catch in front of left shoulder
7 25 left hand throws ndash offside catch in front of right shoulder
8 25 right hand in front of left shoulder throws regular catch right
9 25 left hand in front of left shoulder throws regular catch left
10 25 side arm passes both left and righthellip stand a little further back from wall
Cradling
1 right hand changing levels
2 left hand changing levels (when changing levels add your spin frac12 spin and stutter step)
3 right hand pulling left-right (make sure you are fully cradling on the left side of your body then pull it over to the right side and fully cradle there)
4 left hand pulling left-right (same as above with other hand)
5 stick tricks ndash pick up a ball off the ground bump tootsie roll front to back of
stickhellip BE CREATIVE
CONDITIONING
Is important for not only on field success but for overall heath When you are in good
shape you feel better sleep better have a better attitude and can perform better
DISTANCE AND STAMINA
Partaking in consistent distance workouts will help you increase your fitness level
and overall health Long term this will help increase your stamina and make your
speed workouts more effective It will also help with overuse injuries such as pulled
muscles and shin splints If you are healthy and in shape all year round your body
will not go into shock during season This will lead to a much more productive and
healthy athlete
For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking
Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc
SPEED WORK
In the sport of lacrosse explosive moves are important all over the field Speed work
is necessary to increase your ability to move to the ball to receive it play effective
defense and help prevent injuries
For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk
WEIGHTING TRAININGTONING
Our team needs to be in top shape to compete to the best of our ability The coaching
staff will teach you how to correctly train to not only help you on the lacrosse field
but maintain a healthy lifestyle
are strongly encouraged to go to the gym on our own time as well Strength training
will help your overall fitness The more lean muscle you have the easier it will be to
run the better shape you will be in and fewer injuries you will sustain
These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year
ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA
LETTERING
All Varsity athletes who finish the season in good standing will receive their varsity letter
The definition of a varsity athlete is someone who competed at the varsity level throughout
the season Letters will be awarded at the end of year banquet
UNIFORMS
Uniforms are to be worn according to the game calendar Blue Uniforms for away matches
and white Uniforms for home matches Athletes should have both uniforms at the ready on
game days Changes in uniforms will be determined by the Coaches andor the captains Any
changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and
ALL team members will be notified of the change Uniforms may only be used for games
(not practices or social events)
If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She
will pay the full price of the original item plus any shipping or reordering charges
If an athlete quits or is removed from the squad she will be expected to return all
uniform items owned by the school laundered within 48 hours Any items not
returned will be charged to her account with the school
CAPTAINS
Captains will be chosen by the coach at the beginning of the season Conduct attitude team
input leadership skills and student aptitude will be part of the criteria for choosing captains
This selection will be based upon
Ability to lead by example
Ability to communicate vision of the coaches
Visible during the off season
Ability to encourage teammates
Ability to hold teammates accountable
Contributor on the field
ATHLETE FEEDBACK AND EVALUATION
The coaching staff will be evaluating athletes daily They are open for questions at all times
please feel free to talk with the coaching staff about points to work on or any questions you
may have At the end of the season the coaching staff with evaluate all players and give them
a breakdown on things to work on and goals for next season
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date
CONDITIONING
Is important for not only on field success but for overall heath When you are in good
shape you feel better sleep better have a better attitude and can perform better
DISTANCE AND STAMINA
Partaking in consistent distance workouts will help you increase your fitness level
and overall health Long term this will help increase your stamina and make your
speed workouts more effective It will also help with overuse injuries such as pulled
muscles and shin splints If you are healthy and in shape all year round your body
will not go into shock during season This will lead to a much more productive and
healthy athlete
For 45 minutes do a brisk jog not a run or walk but a steady but slow jog If necessary break it down to 5 minutes jogging 2 minutes walking
Push your self If you need to do that the first day the second day do 7 minutes jog 3 minutes walk and the third day do 8 minutes jog 2 minutes walk etc
SPEED WORK
In the sport of lacrosse explosive moves are important all over the field Speed work
is necessary to increase your ability to move to the ball to receive it play effective
defense and help prevent injuries
For 30 minutes continually rotate through 30 second sprint 15 second jog 15 second walk
WEIGHTING TRAININGTONING
Our team needs to be in top shape to compete to the best of our ability The coaching
staff will teach you how to correctly train to not only help you on the lacrosse field
but maintain a healthy lifestyle
are strongly encouraged to go to the gym on our own time as well Strength training
will help your overall fitness The more lean muscle you have the easier it will be to
run the better shape you will be in and fewer injuries you will sustain
These are just examples please consult the coaching staff for additional workouts In addition you will receive workouts to complete throughout the year
ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA
LETTERING
All Varsity athletes who finish the season in good standing will receive their varsity letter
The definition of a varsity athlete is someone who competed at the varsity level throughout
the season Letters will be awarded at the end of year banquet
UNIFORMS
Uniforms are to be worn according to the game calendar Blue Uniforms for away matches
and white Uniforms for home matches Athletes should have both uniforms at the ready on
game days Changes in uniforms will be determined by the Coaches andor the captains Any
changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and
ALL team members will be notified of the change Uniforms may only be used for games
(not practices or social events)
If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She
will pay the full price of the original item plus any shipping or reordering charges
If an athlete quits or is removed from the squad she will be expected to return all
uniform items owned by the school laundered within 48 hours Any items not
returned will be charged to her account with the school
CAPTAINS
Captains will be chosen by the coach at the beginning of the season Conduct attitude team
input leadership skills and student aptitude will be part of the criteria for choosing captains
This selection will be based upon
Ability to lead by example
Ability to communicate vision of the coaches
Visible during the off season
Ability to encourage teammates
Ability to hold teammates accountable
Contributor on the field
ATHLETE FEEDBACK AND EVALUATION
The coaching staff will be evaluating athletes daily They are open for questions at all times
please feel free to talk with the coaching staff about points to work on or any questions you
may have At the end of the season the coaching staff with evaluate all players and give them
a breakdown on things to work on and goals for next season
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date
ADDITIONAL INFORMATION Luck is what happens when preparation meets opportunity - SENECA
LETTERING
All Varsity athletes who finish the season in good standing will receive their varsity letter
The definition of a varsity athlete is someone who competed at the varsity level throughout
the season Letters will be awarded at the end of year banquet
UNIFORMS
Uniforms are to be worn according to the game calendar Blue Uniforms for away matches
and white Uniforms for home matches Athletes should have both uniforms at the ready on
game days Changes in uniforms will be determined by the Coaches andor the captains Any
changes in uniform will be made at least 24 hours prior to the wearing of a uniform outfit and
ALL team members will be notified of the change Uniforms may only be used for games
(not practices or social events)
If a piece of the uniform is lost or stolen the athlete is responsible for replacing the item She
will pay the full price of the original item plus any shipping or reordering charges
If an athlete quits or is removed from the squad she will be expected to return all
uniform items owned by the school laundered within 48 hours Any items not
returned will be charged to her account with the school
CAPTAINS
Captains will be chosen by the coach at the beginning of the season Conduct attitude team
input leadership skills and student aptitude will be part of the criteria for choosing captains
This selection will be based upon
Ability to lead by example
Ability to communicate vision of the coaches
Visible during the off season
Ability to encourage teammates
Ability to hold teammates accountable
Contributor on the field
ATHLETE FEEDBACK AND EVALUATION
The coaching staff will be evaluating athletes daily They are open for questions at all times
please feel free to talk with the coaching staff about points to work on or any questions you
may have At the end of the season the coaching staff with evaluate all players and give them
a breakdown on things to work on and goals for next season
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date
TEAM APPEARANCE
Athlete appearance should strive to represent a disciplined team Team members should look
appropriate in their presentation We want attention to be focused on the team not
individuals trying to make a statement
TEAM SELECTION PROCESS
All athletes that are willing to make the commitment to the daily schedule and follow all
team rules and policies will be a member of the Junior Varsity or Varsity team
I __________________________ have read the attached Rampart Lacrosse Team Outline
and agree to adhere to all stipulations I will conduct myself in a way that is becoming of a
student athlete and that will represent the Rampart Lacrosse team in a becoming manner
I understand by not adhering to these stipulations there will be consequences that will be
determined by the coaching staff
I agree to come to practice everyday in a good mood enjoy lacrosse and have FUN
____________________________________________ __________________
Player signature Date