Archive for the ‘General information’ Category

Requirements for all athletes before they can practice or compete…


If you are a freshman, have already competed in a sport this year, or know that you took your physical at school last May 28, you are set for the 1st day of practice.  Make sure that you also have filled out the consent forms (links below).

Everyone else, take note!

If you aren’t sure of your status on physicals, print out this form and get your physical before day 1.  You can’t practice without having had an athletic physical since the end of last year.  Also, fill out and bring in your consent forms.

Our trainers and the school nurse will be checking the roster to see that all athletes are in compliance.  You won’t be able to participate unless this is done.  

Get it done.


Physical form: IHSA PPE 2014.pdf

Compliance form #1:Emergency Contact Consent.pdf

Compliance form #2: Consent Form.pdf

First Day of Practice is Monday, January 19


The 2015 season begins on Monday, January 19.  The team will meet at 9am in room 6 (basement hallway).  It is very important that all team members who are competing during January and February attend this meeting.  Rosters will be finalized.  

We will practice all week during finals week.  Taking a break during finals to get some early season conditioning will only help you stay awake and concentrate during your study times.  We will keep practice times to a minimum.  Still, it’s important that we get to work as soon as we can.  Our first meet is Saturday, February 7 and the indoor championships will be here soon.

We’ll see you on the 19th!

Uniform Store is Now Open


Click on the image above to go to the team store.  All athletes must have a team jacket, pants, shorts and singlet.  Orders must be placed before January 1, 2015 to arrive in time for the season. 

Congratulations to our IHSA State Championship Competitors


Senior Brixton Rill competes in the 3200 meter run on Saturday.


Junior Salvatore Flight on his way to a 4th place finish in the finals of the 1600 meter run on Saturday.

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Sophomore Shawn Davis competes in the 110 meter high hurdles on Friday.

Awards Banquet

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The 2014 Track Awards Banquet will be on Tuesday, May 27, 2014, at 6:30pm in the Fenwick cafeteria.

If you did not get a form or lost yours:


Please return the banquet form to any coach before Thursday, May 22.


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Athletic Physicals will be held on Wednesday, May 28.  All underclassmen track athletes are strongly encouraged to get their physicals at this time.  More information:

Sports Physical Instructions.pdf

Pics from Urbana are posted

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When you click on the preview, the picture may show up in what’s called a “Lightbox”.  That is when a separate window opens over the web page for viewing pictures.  

If you want to see the photo on another page so that you can download it, close the Lightbox and right click on the photo.  Select the option to open the LINK in another tab or window.  

Warming Up and Cooling Down are Essential for Maximum Performance and Injury Prevention


A proper warm up is essential to the performance and health of both sprinters/jumpers and distance runners.

  1. Distance runners may start warming up as long as 1 hour before their event.  Recent research suggests that sprinters spend less time warming up, even as little as 20-30 minutes (, but the warmup should be thorough in any event.
  2. Distance runners should check with their coaches on the proper warmup for their specific event.  There are many good and proper warm up techniques and every training program is unique.  For the sprinters and jumpers, your warmup should encompass the following:
  3. Wear heat-retaining clothing (compression gear at the least on a warm day but sweats and compression gear combined are best).
  4. Start gently.  Spend at least 10 minutes going from walk to jog and then perform some exaggerated arm and leg motion.  The arm and leg motion can include arm swings, standing high knees, and leg swings against a fence.
  5. About 10-15 minutes should be devoted to our usual dynamic flexibility repertoire: A skips, B skips, high knees, butt kicks, light bounding,  slide steps, karaoke, and acceleration.  At the end of this time, you should be sweating and ready.
  6. Research shows that one 150m burst at 95% at the end of the warmup puts the finishing touch on a good warmup by taking the body thru its maximal range of motion and primes the energy system for competition.  If you have already competed in an event, eliminate this step.
  7. Keep your sweats on in the bull pen.  Keep your sweats on as you are directed to the starting line.  Keep your sweats on as you set your blocks.  Take your sweats off when the starter or clerk directs you to do this.
  8. Static stretching can be performed after the initial warmup period but it must be done much more gently than at the end of all competition or at the end of practice.  Stretch just to the point where you feel a stretch and hold only for 1 to 2 seconds.  Don’t bounce.  Static stretching can take away from performance if done incorrectly, so be very careful.
  9. Use a foam roller to massage your legs after the warmup but while waiting for your event.


Cool down is equally important.  Don’t walk off of the finish line to start looking for the sign-out sheet.

  1. The purpose of a cool down is to remove the wast products built up during your event and to prevent injury and reduce soreness.
  2. Cool downs are performed after one event but before warming up for the next event, or they are an end-of-meet regiment. 
  3. You must keep your heart rate above the resting rate so that your body’s circulation and lymphatic systems can efficiently remove the lactic acid and other waste products.
  4. Wear heat-retaining clothes during the cool-down.  Get out of your competition shoes and into your trainers.
  5. For sprinters, it’s more than just jogging.  You should include exaggerated arm swings and leg motions at the start of cool down and move from jogging to walking.
  6. Use a foam roller to massage yourself but, as always, work the roller towards the heart.  For example, start the roller at the ankle and work to the knee if you are massaging your calf.  Don’t roll back and forth—one direction only.
  7. Use the cool down time to reflect on your performance.

For more information on sprinter/jumper warmup and cool down:

HYDRATE! for maximum performance

Drinking fountain

Did you know???

  • Dehydration impairs physical and mental performance in all events.
  • You lose fluids through breathing as well as sweating.
  • You can lose significant amounts of fluids in a cool and dry environment without “breaking a sweat”.
  • A fluid loss of 2% of your body weight will cause an increase in perceived effort.
  • A fluid loss of 2% of your body weight will reduce performance by 10-20%.
  • A fluid loss of 3-5% of your body weight impairs reaction time, power moves (jumps, throws), judgement, concentration, and decision-making.
  • A fluid loss of 3-5% of your body weight will increase the risk of brain injury during sudden deceleration or head impact (like landing in a pit or a pad or falling during a pileup on the track).
  • Dehydration increases the risk of muscle pulls and strains during short and intense efforts.
  • Dehydration is potentially fatal during prolonged competition or training on a hot day.

What should you drink?

  • Water’s good.  It’s cheap, readily available, and works.  But you may not like drinking a lot of water.  If not, then try
  • Your favorite sports drink (Tasty and contains fuel (carbos)

Don’t drink caffeine, high sugared drinks, carbonated beverages, milk, etc.  These will make dehydration a bigger problem or cause other issues that negatively affect performance.

Meet with St. Ignatius has been added to our schedule

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We have added a meet at St. Ignatius on Wednesday, April 16.  

FAT timing will be used.

Other teams competing will be Lincoln Park and University of Chicago.

An updated track calendar may be downloaded.  See “Links” to the right.


Tentative Schedule:

4:30 Field Events Long Jump (cafeteria for 45 minutes, 4:30- 5:15, varsity and frosh/soph combined)

High Jump (varsity and frosh/soph combined)

Shot put (varsity and frosh/soph combined)

Triple Jump (cafeteria for 45 minutes—5:15-6:00, varsity and frosh/soph combined), follows LJ

Pole Vault (varsity and frosh/soph combined)

Discus (after shot, varsity and frosh/soph combined)

4:00 4×800 (Varsity and frosh/soph combined, 1 team each level, plus exhibition teams)

4:20 4×100 (Varsity and frosh soph combined, 1 team each level, plus exhibition teams)

4:30 3200 (Varsity and F/S)

4:50 110 HH Boys (Frosh/soph, varsity)

5:05 100 (Frosh/soph, varsity)

5:15 800 (Varsity and frosh soph combined)

5:25 4×200 (Varsity and frosh soph combined, 1 team each level, plus exhibition teams)

5:35 400 (Frosh/soph, varsity)

5:50 300 IH (Frosh/soph, varsity)

6:05 1600 (Varsity and frosh soph combined)

6:15 200 ( (Frosh/soph, varsity)

6:30 4×400 (Varsity and frosh/soph combined, 1 team each level, plus exhibition heat if necessary)