Saint Louis Mustangs Youth Track Club                                     

Subtitle


How to become a Coach with the Mustangs Track Club


It shall be the policy of the Mustangs Track Club to set the following criteria for advancement for individuals desiring to be Lead Coaches/Assistant:


  1. Advise the Head Coach of his/her desire to Coach

  2. Fill out an application detailing your background

  3. The Head Coach will then review the application and forward it to the Co-owner with a recommendation of approval or rejection

  4. The primary consideration when a new Lead Coach is appointed will be the overall size of the team (number of athletes) and number of Assistant Coaches

  5. When a position is available all Assistant Coaches shall be notified All interested individuals shall fill out an application detailing their background (age, address, experience as a Coach, ability to attend practices and meets, and an understanding of the Club goals).

  6. This applicant must be able to listen and take advise from the Head Coach and the owners of the club.


In order to be considered for a Lead Coach position, the applicant must:


  1. Have a minimum of 2 years coaching a USATF Track Team or have coached at the High School level

  1. Be a certified USATF official (optional)

  2. Be a Level One Certified Track Coach or is about to take the level one Coaches course

  3. Be committed to setting an example of leadership with a healthy caring attitude

  4. Treat all athletes fairly and with respect, trust and dignity

  5. Demonstrate an understanding of the Club rules and adhere to the Coaches Rules of Conduct

  6. Have the ability to interact and coach kids of all age groups

  7. Be able to separate coaching from being mom/dad

  8. Be willing to learn other events

If the application is approved and all of the above conditions are met, the individual will be granted the status of Coach-In-Training. In the event that an applicant is rejected the Head Coach will respond in person and in writing describing the reasons the application was deni






Mustangs Coaches Pledge

The Head Coach shall:


  1. Be responsible for coordinating and managing all practices, track meet competitions, developmental strategies and special programs.

  2.  The Head Coach shall develop these strategies with input from the Lead Coaches and Assistant Coaches.

  3. Set up and conduct mandatory meetings with the Lead Coaches every week after the first track meet is held.

  4. Set up and conduct mandatory meetings with the entire Coaching staff every two weeks after the first track meet.

  5. Be responsible for the technical development of the Lead and Assistant Coaches via one-on-one exchanges, literature, and/or clinics Develop work-out routines for the club.

  6. Delegate specific responsibilities to Lead and Assistant Coaches Rotate all Coaches as deemed necessary to maximize athlete output and to familiarize all Coaches with all facets of training.

  7. Represent the Club at track meets, unless designated to a Lead Coach Encourage the certification of all Coaches in at least one are of specialty. Be responsible for all things concerning the everyday operations of the Track Club.






RESPONSIBILITIES OF A LEAD COACH


The Lead Coaches shall implement the activities (meetings, practice workout schedules, meet competitions) as developed by the Head Coach. When the Head Coach is absent from club activities the Lead Coaches have the authority to manage, coordinate and modify workout routines and decide athlete events. Any disagreements governing activities during the Head Coach’s absence shall be resolved by the Lead Coaches. Their decisions are final and binding during the Head Coach’s absence.

Every Lead Coach Shall:

 Be Level One Certified;

 Be a certified USA Track & Field (USATF) Official;

 Have all the rights and power of the Head Coach in his absence;

 Conduct practices in the absence of the Head Coach and direct all other activities that are normally the responsibility of the Head Coach;

 Be present at brainstorming meetings to formulate strategies;

 Implement the training activities for athletes;

 Exchange information with other Coaches that can result in the improved performance or behavior of an athlete; and
 Evaluate the Coaches-in-Training and Assistant Coaches at practices and meets.



RESPONSIBILITIES OF AN ASSISTANT COACH


Assistant Coaches shall:

 Help implement all practice strategies and special programs for athletes as developed by the Head and Lead Coaches and provide input to such strategies and programs.

 Work directly under the Lead Coaches while recognizing their authority and leadership position.

 Be Level One Certified as required by the Gulf Association to Coach in USATF. This is only one of many considerations taken into account when promotion to Lead Coach is considered.

 Be rotated as deemed necessary by the Head Coach and Lead Coaches to maximize athlete output and to familiarize all Coaches with the different facets of training

 Become certified USATF officials

 Represent the club at all track meets, unless the Head or Lead Coaches are informed by the Coach that he/she will not be attending the said meet.

 Be expected to oversee an age group during track meets.

 Refrain from expressing disagreements with the Head or Lead Coaches in the presence of athletes, parents, or guests. Please refer any concerns to the Head Coach in private.





RULES of CONDUCT



Playing by the rules:

  1. Warnings and temporary suspensions for Coaches shall be given by the Head Coach without any consultation with so ever. Within 48 hours of an infraction, a Coaches Disciplinary form will be turned in to and put on file. A permanent dismissal may occur if an illegal activity or other serious infraction has occurred or if the Coach has been previously warned or temporarily suspended and given the opportunity to correct the concern that led to the warning or suspension.

  2. If there is an alleged illegal act or other serious infraction, this shall justify a temporary suspension pending the legal outcome or until a satisfactory investigation has been completed.

  3. All warnings, temporary and permanent suspensions refer to track and field activities.

  4. Any coach receiving a temporary suspension must indicate their intention and show a willingness to atone for the infraction by signing an agreement with the Head Coach. They must also follow a prescribed plan of action to correct that infraction and will be placed on probation for the remainder of the season. Failure to agree to the plan is cause for permanent dismissal.

  5. No athlete shall be physically, verbally or mentally abused regardless of the infraction. This includes the children of all Coaches by their parent. NO EXCEPTIONS WILL BE MADE.

  6. Coaches shall refrain from using tobacco products, alcohol, illegal drugs and profanity during all club related activities.
  7. Anytime the Club participates in a meet, both in and out of town, any coach found to be in a state of drunkenness or under the influence shall be immediately dismissed.

  8. Fighting amongst Coaches will not be tolerated and is cause for immediate and permanent dismissal.

  9. Sexual harassment of Athletes, Coaches or Parents shall not be tolerated and can be cause for immediate dismissal.

  10. All Coaches will be held accountable for their actions.




Guidelines 

Guidelines for Sprint and Jump Athletes


1. Practice begins at 5:30 pm. It is important that the athletes be at practice on time. The practices are designed to build from warm-up, to stretching, to movement drills then to the normal practice. It is very important for the athlete to go through the entire process.


2. Practice will not be held if the temperature is less than 45 degrees, it is raining and/or lightening at the time practice starts or if the weather is such that the athletes have to struggle with the weather conditions to maintain their form, i.e. high winds.


3. Practice will normally end at 7:30-8 pm. It is important for the athlete to stay for the entire practice. The warm-ups and stretching are just as important as the cool down/warm-down process. Parents, please be on time picking your athlete up after practice. It is not fair to make the coaches wait after practice with your kids. Coaches will never leave kids unattended.


4. All athletes must bring water to practice every day. Use a plastic bottle. Glass containers present a safety hazard. All athletes need to drink plenty of water throughout the day.


5. All sprinters and jumpers should wear sweat pants to practice every day. Reason: They need to keep their muscles warm, especially their legs. This does not exclude warm or hot days. Coaches will decide when the athletes can remove their pants.


6. Sprinters and jumpers should bring their spikes to practice every day. We may not use them every night, but the need to bring them just in case.


7. Athletes should attend as many practices as possible. The practices are designed to build on each other. Nothing exposes lack of practice like competition.


8. Each athlete working out with the team must have a current United States Track and Field Association membership and AAU membership. No exceptions. This is a liability issue.


9. Athletes will exhibit good sportsmanship toward officials, athletes, coaches and parents from other teams at all times. This includes sportsmanlike behavior at practices and meets. “Trash talking,” derogatory or belittling remarks, or excessive victory celebrations are unsportsmanlike and will not be tolerated. All Spikes will congratulate good effort of other competitors and fellow Spikes.


10. Athletes will also encourage other Mustangs athletes to exhibit good sportsmanship all times. This includes sportsmanlike behavior at practices and meets.


11. The Mustangs organization uses a “Three Strikes” policy. Strikes are issued for inappropriate or unsportsmanlike behavior. Strikes are not negotiable. If an athlete accumulates three strikes, he/she will be suspended from participation in the Mustangs program. 


12. Athletes are discouraged from working out more that once a day. It is better to under work young athletes than to over work them. Over work will only cause injuries that will slow their progress.


13. Most track and field meets, with the exception of the National meets, will last too long and run very inefficiently and slow. When you go to a meet, expect to spend the day.




Guidelines for Sprint and Jumpers Parents


1. Practice begins at 5:30pm. It is important that the athletes be at practice on time. The practices are designed to build from warm-up, to stretching, to movement drills then to the normal practice. It is very important for the athlete to go through the entire process.


2. Practice will not be held if the temperature is less than 45 degrees, it is raining and/or lightening at the time practice starts or if the weather is such that the athletes have to struggle with the weather conditions to maintain their form, i.e. high winds. If storms are threatening, please stay close to the track to pick up your athlete if lightening strikes


3. Practice will normally end at 7:30-8pm. It is important for the athlete to stay for the entire practice. The cool down and stretching are just as important as the warm-up. Parents, please be on time picking your athlete up after practice. It is not fair to make the coaches wait after practice with your kids. Coaches will never leave kids unattended.


4. All athletes must bring water to practice every day. Use a plastic bottle. Glass containers present a safety hazard. All athletes need to drink plenty of water throughout the day.


5. All sprinters and jumpers should wear sweat pants to practice every day. Reason: They need to keep their muscles warm, especially their legs. This does not exclude warm or hot days. Coaches will decide when the athletes can remove their pants.


6. Sprinters and jumpers should bring their spikes to practice every night. We may not use them every night, but they need to bring them just in case.


7. Athletes should attend as many practices as possible. The practices are designed to build on each other. Nothing exposes lack of practice like competition.


8. Each athlete working out with the team must have a current United States Track and Field Association membership and AAU membership. No exceptions. This is a liability issue.


9. Parents will exhibit good sportsmanship toward officials, athletes, coaches and parents from other teams at all times. This includes sportsmanlike behavior at practices and meets. If you have a problem with parent, coach or official, go to an officer of the club or a coach in private. Do not make a display of the problem. There are appropriate channels through which such problems can be addressed.


10. Parents will also encourage other Mustangs parents and athletes to exhibit good sportsmanship at all times. This includes sportsmanlike behavior at practices and meets.


11. The Mustangs organization uses a “Three Strikes” policy. Strikes are issued for inappropriate or unsportsmanlike behavior. Strikes are not negotiable. If an athlete accumulates three strikes, he/she will be suspended from participation in the Mustangs program.


12. Parents, do not leave your younger children at practice unattended. Also, if you have young children at practice who are not members of the team, please do not let them run around the field, on the bleachers or on/in one of the jumping pits. The field and all of the apparatus are for the athletes. This is a safety issue for your younger children, the athletes, coaches and other athletes using the track.


13. Most track and field meets, with the exception of the National meets, will last too long and run very inefficiently and slowly. Prepare accordingly. When you go to a meet, expect to spend the day. Most of them are not completed until 6:00 or 7:00 p.m. Parents are expected to supervise their own children at the meets. Do not bring your child to a meet and leave them. At a bare minimum you will need the following:

a. Lawn chairs for all in your party.

b. Water-lots of it.

c. Sun block.

d. Hats.

e. Food and snacks for the day. Nothing spicy or greasy for athletes.

f. A sun shade or umbrellas.


14. Parents will not, as a rule, be allowed on the field during the competition. We will have a team tent and general area for the team. Keep the athletes off their feet, well hydrated and in the shade while they are not competing. If you are unsure about events please consult with the coaches.



Warm-up Before Event


Start about 45 minutes before event commences (don’t rush this)


Drink about ½ pint of water


8 x 30 to 40 m strides-knees up, toes up, arms pumping-moderate pace


Dynamic Stretching (10 to 15 minutes)

Leg swings-hold onto fence or other upright object

Forward and back-stationary A walk or skip-10 each leg

Side-to-side-10 each leg

Arm Swings-12 forward, 12 back

Torso turns-15 full rotations

Hip roatations-10 each way

Eagles

On back-15 each leg

On front-15 each leg

Straddle hops (jumping jacks)-20



Movement Warm-ups (30 meters each)

A-walk

A-skip

B-walk

B-skip

Carrioca-both ways

Run backward-stretch back

Quick leg-while striding, bring one leg through the running motion very rapidly.


Drink some more water.


When group before you is finished move out and lay down your marks. Take 3 to 4 run-thrus and/or jumps.


What to take with you. Wear warm sweats even if it’s pretty warm. Jump shoes. Running shoes. Water-at least a quart. Measuring device (tape). Something to mark your spots (ductape or adhesive tape) If its sunny take an umbrella. The sun takes strength very quickly. Folding chair-its more comfortable than the ground. The piece of paper with your measurements on it.


For high jumpers and pole vaulters

If you have to wait more than 15 minutes before you come in you will need to do a few A and B skips and a stride or 2 before you jump the first time. After you jump go back and sit down and put all of your sweats on. Just prior to jumping (every time you jump) take a very short, but fast run, 20 to 30 meters. Do 2 or three very quick jumps right before you begin your run. Be aggressive and powerful at the point of take-off. Hard run but not out of control.


Where to come in. The rule of thumb is to start 4 bar placements below your PR.


Don’t be Chatty Cathy. Focus on what you are there for. You can socialize after you beat their butts.






Distance Runners


Guidelines for Distance Athletes


1. Evening practices begin at 5:30 PM. It is important to be at practice on time. The practices are designed to build from warm-up, through stretching to normal workout intensity. To decrease the probability of injury, it is important the athlete progress through the entire process.


2. Practice will not be held if it is lightening at practice time, or if the running surface is icy or slushy. We will practice in rain, or light snow. Dress your athlete appropriately for the weather. If storms are threatening, please stay close to the track to pick up your athlete if lightening strikes.


3. Practice will normally end within a few minutes of 7:30-8pm. It is important the athlete stay for the entire practice. The cool-down and stretching after the practice are at least as important as the warm-up and stretching before practice.


4. All distance athletes should wear heavier clothing during warm-ups while the weather is cool (below 65°). This may be as little as a long sleeved shirt (down to 45°) or may include pants and a sweatshirt. We run a warm-up to increase the temperature of the muscles, preparing them for the workout. Additional clothing is required when the weather is cool.


5. All athletes must bring water to practice every day. Use a plastic bottle. Glass containers present a safety hazard. All athletes need to drink plenty of water throughout the day.


6. The practices are designed to build upon each other, so athletes should attend as many practices as possible. Coaches will advise younger athletes when they should not be attending every practice.


7. Each athlete working out with the team should have a current United States Track and Field Association membership and AAU membership. No exceptions. This is a liability issue.


8. Athletes will exhibit good sportsmanship toward officials, athletes, coaches and parents from other teams at all times. This includes sportsmanlike behavior at practices and meets. “Trash talking,” derogatory or belittling remarks, or excessive victory celebrations are unsportsmanlike and will not be tolerated. All Mustangs will congratulate good effort of other competitors and fellow Mustangs.


9. Athletes will also encourage other Spikes athletes to exhibit good sportsmanship all times. This includes sportsmanlike behavior at practices and meets.

10. The Mustangs organization uses a “Three Strikes” policy. Strikes are issued for inappropriate or unsportsmanlike behavior. Strikes are not negotiable. If an athlete accumulates three strikes, he/she will be suspended from participation in the Mustangs program.


11. Athletes are discouraged from working out more than once a day. It is better to under work young athletes than to over work them. Overworking is the most common cause of injury. Injuries slow the athlete’s progress. The coaches will advise if your athlete can benefit from two-a-day practices.


12. Most track and field meets, with the exception of the National meets, will last too long and run very inefficiently and slow. Prepare accordingly. When you go to a meet, expect to spend the day.


Printable Version



Guidelines for Parents of Distance Athletes


1. Evening practices begin at 5:30 PM. It is important to have your athlete at practice on time. The practices are designed to build from warm-up, through stretching to normal workout intensity. To decrease the probability of injury, it is important the athlete progress through the entire process.


2. Practice will not be held if it is lightening at practice time, or if the running surface is icy or slushy. We will practice in rain or light snow. Dress your athlete appropriately for the weather. If storms are threatening, please stay close to the track to pick up your athlete if lightening strikes.


3. Practice will normally end within a few minutes of 7:30-8pm. It is important the athlete stay for the entire practice. The cool-down and stretching after the practice are at least as important as the warm-up and stretching before practice. Parents, please be on time to pick up your athlete after practice. It is unfair to make the coaches wait after practice with your kids. If you are running errands and may be late, please advise the coaches when you drop off your athlete. Coaches will never leave kids unattended.


4. All distance athletes should wear heavier clothing during warm-ups while the weather is cool (below 65°). This may be as little as a long sleeved shirt (down to 45°) or may include pants and a sweatshirt. We run a warm-up to increase the temperature of the muscles, preparing them for the workout. Additional clothing is required when the weather is cool.


5. All athletes must bring water to practice every day. Use a plastic bottle. Glass containers present a safety hazard. All athletes need to drink plenty of water throughout the day.


6. The practices are designed to build upon each other, so athletes should attend as many practices as possible. Coaches will advise the parents of younger athletes when they should not be attending every practice.


7. Each athlete working out with the team should have a current United States Track and Field Association  and AAU membership. No exceptions. This is a liability issue.


8. Parents will exhibit good sportsmanship toward officials, athletes, coaches and parents from other teams at all times. This includes sportsmanlike behavior at practices and meets. If you have a problem with parent, coach or official, go to an officer of the club or a coach in private. Do not make a display of the problem. There are appropriate channels through which such problems can be addressed.


9. Parents will also encourage other Mustangs parents and athletes to exhibit good sportsmanship at all times. This includes sportsmanlike behavior at practices and meets.

10. Parents, remember that this is for the kids. Support them in a positive manner. Do not expect that your children will win or even come home with medals. Distance running is a progressive sport. The more time your athletes spend the better they will get. The coaching staff will measure success in personal improvement. You should too.

11. The Mustangs organization uses a “Three Strikes” policy. Strikes are issued for inappropriate or unsportsmanlike behavior. Strikes are not negotiable. If an athlete accumulates three strikes, he/she will be suspended from participation in the Mustangs program.


12. Parents do not leave your younger children at practice unattended. Also, if you have younger children at practice who are not members of the team, please do not allow them to run onto the field, track, course, bleachers or on/in the jumping pits during practice. This is a safety issue for all involved, your athlete, your younger children, the coaches and other runners.


13. Athletes should be discouraged from working out more than once a day. It is better to under work young athletes than to over work them. Overworking is the most common cause of injury. Injuries slow the athlete’s progress. The coaches will advise if your athlete can benefit from two-a-day practices.


14. Younger athletes are encouraged to continue to participate in other sports. It is ludicrous to think that anyone can tell what sport will be ideal for any 10-year-old. A wide variety of athletic involvement will develop a wide variety of strength, skill and agility. As the athlete matures, a more objective evaluation of his/her abilities is then possible.


15. Most track and field meets, with the exception of the National meets, will last too long and run very inefficiently and slowly. Prepare accordingly. When you go to a meet, expect to spend the day. Most of them are not completed until 6:00 or 7:00 p.m. Parents are expected to supervise their own children at the meets. Do not bring your child to a meet and leave them. At a bare minimum you will need the following:

a. Lawn chairs for all in your party.

b. Water-lots of it.

c. Sun block.

d. Hats.

e. Food and snacks for the day. Nothing spicy or greasy for athletes.

f. A sun shade or umbrellas.


16. Parents will not, as a rule, be allowed on the field during the competition. We will have a team tent and general area for the team. Keep the athletes off their feet, well hydrated and in the shade while they are not competing. If you are unsure which events to enter please consult with the coaches.

Age Divisions


Printable Version




Important information for both Coaches and Athletes


TRAINING TIPS




MTC Tip 1



MTC Tip 2



MTC Tip 3



MTC Tip 4



MTC Tip 5



MTC Stands for Mustangs Track Club

 

MEET HINTS


Warm-up Before Event

 

Start about 45 minutes before event commences (don’t rush this)

 

Drink about ½ pint of water

 

8 x 30 to 40 m strides-knees up, toes up, arms pumping-moderate pace

 

Dynamic Stretching (10 to 15 minutes)

            Leg swings-hold onto fence or other upright object

                        Forward and back-stationary A walk or skip-10 each leg

                        Side-to-side-10 each leg

            Arm Swings-12 forward, 12 back

            Torso turns-15 full rotations

            Hip roatations-10 each way

            Eagles

                        On back-15 each leg

                        On front-15 each leg

            Straddle hops (jumping jacks)-20

 


                    Movement Warm-ups (30 meters each)

                      Tin Soldiers/ Toe Touches

              Lunges  with Hands

                     Lunges With Out Hands

              Butt Kicks

               Leg extensions

             High Knees

            A-walk

            A-skip

            B-walk

            B-skip

            Carrioca-both ways

            Run backward-stretch back

Quick leg-while striding, bring one leg through the running motion very rapidly.

 

Drink some more water.

 

When group before you is finished move out and lay down your marks.  Take 3 to 4 run-thrus and/or jumps.

 

What to take with you.  Wear warm sweats even if it’s pretty warm.  Jump shoes.   Running shoes.  Water-at least a quart.  Measuring device (tape).  Something to mark your spots (ductape or adhesive tape)  If its sunny take an umbrella.  The sun takes strength very quickly.  Folding chair-its more comfortable than the ground.  The piece of paper with your measurements on it.

 

 

For high jumpers and pole vaulters

 

If you have to wait more than 15 minutes before you come in you will need to do a few A and B skips and a stride or 2 before you jump the first time.  After you jump go back and sit down and put all of your sweats on.  Just prior to jumping (every time you jump) take a very short, but fast run, 20 to 30 meters.   Do 2 or three very quick jumps right before you begin your run.  Be aggressive and powerful at the point of take-off.  Hard run but not out of control. 

 

Where to come in.  The rule of thumb is to start 4 bar placements below your PR. 

 

  

Don’t be Chatty Cathy or Mark on the day.  Focus on what you are there for.  You can socialize after you beat their butts.

 

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