INTRODUCTION This handbook has been compiled in order to accomplish three main goals: (1) To establish our basic team rules and the expectations that the coaches have for all members of the CMS wrestling team; (2) To describe many of the procedures regarding practice, matches, etc., that will apply throughout the season; and (3) To provide wrestlers and parents with information on important topics for our wrestlers, like nutrition and weight management, the importance of good hygiene, conditioning, etc. The coaches are looking forward to this season, and we want everyone on our team to be as successful as possible this year. We have high expectations for our wrestlers, and we will hold them to a high standard of conduct & effort. But we also have high expectations for ourselves. As coaches, therefore, we make the following commitments to all of our wrestlers and their parents: • The wrestlers’ well-being and safety will always be our paramount concerns. • We will treat our wrestlers fairly, and with dignity and respect. • We will do our best to serve as ethical and moral role models for our wrestlers and our fans. • We will never become complacent, and we will work as hard as necessary to help achieve our team goals and to help all of our wrestlers reach their own personal goals. Wrestling is a tough and demanding sport. It is one of the most physically and mentally challenging sports ever created – not to mention that it’s the oldest form of organized competition still in existence today. But while wrestling is a tremendously demanding sport, it is also a sport that helps develop and nurture some important personal qualities in those who stick with it – qualities like self-confidence and self-discipline, as well as both mental and physical toughness. It is the coaches’ sincere belief that this will be a successful year for our team, and for all of our wrestlers individually. Some will have better win-loss records than others, no doubt, but everyone on our team will have the opportunity to set and achieve meaningful personal goals as wrestlers and as individuals. Wrestling is a great sport, and anyone who makes the necessary commitment will benefit greatly from participating. It is the coaches’ hope, as well, that this season will be the beginning (or perhaps continuation) of a long and meaningful relationship with the great sport of wrestling for all of our wrestlers and their parents.
John Sanderson Alan Smith
EXPECTATIONS & RULES We have only three team rules that are simply worded and easy to remember. These three simple rules, however, represent a number of important and fundamental expectations that the coaches have for all of our wrestlers. Beneath each rule below you will find some of the specific actions that the coaches expect our wrestlers to take – or to avoid. Consequences for failure to follow team rules or meet coaches’ expectations are outlined in the handbook section on “Procedures.” 1. Be Respectful o Treat others with respect at all times – including teammates, opponents, parents, coaches, officials, teachers, classmates . . . everyone. “Horseplay” that could result in injury to teammates & disrespectful or demeaning acts (i.e., “Hazing”) will not be tolerated! o Treat yourself with respect. Get a good night’s sleep every night. Eat three nutritious meals every day, and avoid “junk foods.” Practice good hygiene: shower after practice every day; dress appropriately for the weather. Never put harmful substances into your body: No tobacco products; No use of alcohol; No use of non-prescribed controlled substances (i.e., No Drugs)! o Treat the sport with respect. Demonstrate good sportsmanship at all times. Learn and respect the rules and the spirit of wrestling. Serve as an ambassador for the sport – always act in an exemplary manner. As a wrestler for CMS you no longer represent just yourself and your family; you also represent your teammates, your coaches, your school, and the sport of wrestling. Serve as a role model for younger kids who think they want to be just like you. 2. Be Committed o Never miss practice, unless unavoidable due to sickness or another “excused” reason. o Come to practice every day with an open mind, a rested body, and a “can-do” attitude. o Place wrestling appropriately in your personal “priority list” (i.e., church, family, & school definitely come ahead of wrestling, but that should be about it during wrestling season). o Set your own personal goals in wrestling for this year (and beyond) – goals that are challenging but not impossible to reach – then develop your plan for reaching them. 3. Be Responsible o Be on time. o Listen to your coaches. o Accept & fulfill your team responsibilities (e.g., helping clean up, move mats, etc.). o Support your teammates. o Behave in school. o Keep your grades up.
o Obey your parents.
PROCEDURES While no list of procedures can ever be “etched in stone” due to changing circumstances and special situations that may arise over the course of a season, this list of procedures should provide our wrestlers and their parents with a basic outline of how things should operate this year. Any changes in these procedures will be communicated to everyone by word of mouth, written notification, or posting on the CMS Blog. Consequences for Failure to Follow Team Rules: 1. Misconduct in school o Teacher report to the coaches - Verbal Warning o Office referral - Physical Consequences (PC) - coach’s discretion o ISS - No participation + Team Apology + PC o OSS - Suspension + Team Apology + Team Vote + PC 2. Misconduct in practice or on team trips o Depending on the severity of the infraction, consequences will range from Verbal Warning to Suspension - coach’s discretion. 3. Unexcused absence from practice o Drop one position on “Weight Class Ladder” (does not wrestle in next scheduled match, if applicable) + PC o Absences are considered “excused” for the following reasons: Personal sickness Death in the immediate family Religious holidays or responsibilities Other reasons that are pre-excused by the coaches 4. Unexcused tardy to practice o PC 5. Misconduct in a match o Flagrant Misconduct (ejected) - Does not wrestle in next 2 matches + PC o Unsportsmanlike Conduct - PC 6. Use of harmful substances (i.e., tobacco, alcohol, non-prescription controlled drugs) o In all cases, the established Haywood County Schools policies and Student Code of Conduct will be followed and school administration will be involved – if ISS or OSS are involved, consequences established above will apply. o Meeting with coaches, parents, and wrestler to determine what, if any, additional consequences or actions are appropriate.
Match Participation: • • • • •
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In middle school there are 16 weight classes (83, 93, 103, 112, 119, 125, 130, 135, 140, 145, 152, 160, 171, 189, 215, 250 lbs.), and only one wrestler can represent a school in each regular match. Based on internal competitions (i.e., daily wrestling & formal “wrestle-offs”) we will establish a “Weight Class Ladder” for each weight class before our first match on Nov. 23. After the initial Ladder positions are established, wrestlers who are lower on the Ladder may challenge those above them for their position. The top wrestler in each weight class will generally represent CMS in two consecutive matches (Thurs. and the following Monday) before he can be challenged for his position on the Ladder. Wrestlers may challenge only the wrestler who is in the next highest position on the Ladder. Wrestlers who are lower on the Ladder may wrestle more than one “challenge match” in a day to move up the Ladder, but wrestlers at the top of the Ladder will have to wrestle only one match (against the #2 wrestler in the weight class) to defend the top position. A #2 wrestler in a lower weight class may challenge the #1 wrestler in the next highest weight class, but this challenge must be cleared with the coaches ahead of time, and it cannot result in the #1 wrestler being placed at a disadvantage (e.g., having to wrestle twice in the same day to defend his position). No wrestler will ever be forced to challenge another wrestler in a formal match. Any wrestler who is challenged, however, must wrestle off in order to keep his position on the Ladder. Wrestlers must be no more than 1 pound over the maximum weight for a weight class in order to challenge or defend. All challenge matches will consist of three 1-minute periods, and they will be officiated by the coaches. Challenge matches for the top positions will generally take place at the end of practice, and they may require the wrestlers to stay a little longer than the regular practice time. Challenge matches for lower positions on the Ladder may take place anytime during a practice, at the coaches’ discretion. Most teams in our area have additional wrestlers who do not qualify as “starters,” so we should have the opportunity for all of our wrestlers to compete against other schools in “exhibition matches.” These exhibition matches generally occur prior to the beginning of the regular match, so they are often referred to as “prelims.” The coaches will do everything in our power to ensure that all of our wrestlers get as many opportunities as possible to represent CMS in formal competitions, whether as “starters” or as “prelim” participants. During the final week of the season, in preparation for the Conference Tournament, an “established” #1 wrestler (i.e., one who is currently the #1 wrestler, & has been the #1 wrestler in the same weight class in at least 10 matches during the season) must be challenged and defeated twice by the #2 wrestler in order to lose his position. Finally, it is important for parents to understand that there are times when the coaches may ask a wrestler to wrestle in the weight class immediately above his normal weight class. If and when we do this, be assured that we would make such a “coaching move” in the interest of getting the best “match-up,” based on the quality of the competition, and we would never make such a move if we felt that it would be unsafe for any of our wrestlers. This is not something that would be done with regularity, but it is likely that it will occur at least
sometime during the season. Practices: • • • • • • • •
All wrestlers are responsible for moving mats before and after practice, when necessary. All wrestlers must be dressed and in the practice area by 3:20 p.m. (or 10 minutes before the scheduled practice time). Formal practice will begin at 3:30 p.m. (unless announced otherwise) and end at 5:30 p.m. (unless announced otherwise). Our first few practices may extend until 5:45 p.m. or so, until we can get our routines down and practices can start promptly at 3:30 p.m. Because we are basically guests in the Canton Armory, all wrestlers must take care of the facility and enter only the areas approved for our use. Wrestlers must wipe their feet before stepping onto the mats. Wrestlers must wear appropriate practice gear: shorts, T-shirt, wrestling shoes, headgear, kneepads, and mouthpieces for those with braces – no trash bags or baggy sweats are to be worn at practice. Wrestlers should check with the coaches before practice anytime they have flu-like symptoms that develop during the school day (i.e., sore throat, chills, fever, aches). Wrestlers should never practice if they have a temperature of 100 degrees or higher. Wrestlers must inform coaches, as well, about any skin lesions they have noticed. No one will be allowed to practice if the coaches determine that a skin condition could be contagious and potentially harmful to other wrestlers. Much more information is included on this topic in the handbook section on “Hygiene.”
Team Travel: • •
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All wrestlers are expected to travel with the team when going to matches. In the interest of team spirit and camaraderie the coaches prefer for the wrestlers to travel on the team bus when returning from matches, as well. But because of the number of matches during the season, and the possible impact on homework, sleep schedules, etc., wrestlers will be allowed to return home from matches with their parents, under the following conditions: o Parents must speak directly to one of the coaches before leaving with their son (or daughter, in the case of scorekeepers). o Parents may not transport anyone other than their own child UNLESS the coaches receive a note before leaving school for the match that is written by the wrestler’s parent(s), giving him permission to travel home with the designated parent. o ABSOLUTELY NO EXCEPTIONS. In the interest of encouraging good nutrition and getting the wrestlers back home as quickly as possible, the team bus will not stop at fast food restaurants when returning from most matches. There may be an occasional exception, but we will announce our plans before the day of the match so parents may plan accordingly.
Grades & Classroom Performance: • •
The coaches will maintain open communication with our wrestlers’ teachers, and we will invite their input regarding the wrestlers’ academic & behavioral performance in class. Coaches will check all wrestlers’ Report Cards and Progress Reports when they are issued.
Care of Equipment: • • • • • • • • • •
Wrestlers have the primary responsibility of caring for their own personal practice equipment. The coaches will wash on a daily basis any practice equipment that is properly bundled, and it will be available for the next day’s practice. If wrestlers take their practice equipment home, the equipment should be washed daily – especially kneepads. Wrestlers should have their own shoes, headgear, and kneepads. Shoes and headgear should be dried and aired out daily by hanging them in the locker room. Shoes and headgear should not be washed. Kneepads, as mentioned above, should be washed and dried (low heat) daily. Wrestlers should wear their headgear and kneepads every day in practice. These items are required in matches, but the potential for damage to ears and knees is much greater from the day-to-day banging and rubbing that goes on in practice. Wrestlers with braces are also required to wear a mouthpiece during matches, and they must also wear their mouthpieces every day in practice. Wrestlers (starters and prelims) will be issued uniforms before every match. Uniforms will be collected from all wrestlers immediately after all home matches. The coaches will wash and dry them in preparation for the next match. Wrestlers will keep their uniforms overnight after all away matches. They must return all uniforms to the locker room by 8:00 the following morning so the coaches can clean them. Wrestlers are responsible for their uniforms while in their possession, but wrestlers should not wash their uniforms. Coaches will be responsible for washing and drying uniforms.
Parent Volunteerism (Team Moms/Dads, Snacks, Post-game Meals, Other?): • •
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The coaches will eagerly consider any offers by wrestlers’ parents to serve as “Team Moms” or “Team Dads.” Helpful tasks that parents might want to consider would include the following: o Providing healthy pre-match snacks for the wrestlers (e.g., orange sections, bananas, granola bars). o Maybe providing sandwiches (PBJ, ham, turkey, etc.) and other simple items that could provide our wrestlers with a more nutritious post-match meal than they would get by going to McDonald’s or Burger King – and it would come at a more reasonable “dinner hour.” Certainly there are other great ideas out there for how our parents can get more directly involved in our wrestling team this year, and we will look forward to hearing them.
Communication: The importance of good communication in any organization can never be overestimated. The coaches want to keep the all-important lines of communication between us and the parents wide open this year. Parents should feel comfortable contacting the coaches in any of the following ways: •
Write a comment on the CMS Wrestling Blog. All comments must be read first by Coach
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Sanderson before they can be published to the Blog, so any comments that are personal in nature will not be published, and they will never be seen by anyone other than the coaches. Comments that are meant to be shared, though, will be published for all to see and benefit from. Send Coach Sanderson an e-mail at john_sanderson@bellsouth.net. • Call Coach Sanderson on his cell phone (828-734-0299).
IMPORTANT INFORMATION FOR PARENTS & WRESTLERS Weight Loss & Nutrition: One of the really great aspects of wrestling is that the athletes are separated into distinct weight classes for competition, so no wrestler ever has to face someone who outweighs him by more than a few pounds. In wrestling, therefore, the smallest athletes can be just as successful as (or even more successful than) the largest and strongest athletes on the team, because everyone is matched up with someone of roughly the same size for competition. This clear benefit of having weight classes, however, can be offset sometimes by the misguided belief by some wrestlers that they will naturally be more successful if they can only lose enough weight to qualify for the lowest possible weight class. The struggle to lose weight, then, often becomes their primary focus, and these wrestlers can actually become less successful as they starve and/or dehydrate their bodies and in the process lose strength, stamina, and mental sharpness – and their wrestling technique suffers, as well. It is the clear intention of the coaching staff at CMS to discourage our wrestlers from taking any actions that could be detrimental to their health and well-being, whether this involves taking harmful substances, eating unhealthy food, or trying to lose too much weight. With the exception of those wrestlers who have very small and/or lean bodies (6-8% body fat or less), most wrestlers will experience some weight loss because of the intensity of the workouts, especially early in the season. This is rarely a problem, and it can make it possible for someone who is only a pound or two above the next lowest weight class to qualify for that weight class and still be strong and healthy. The problem comes when a wrestler tries to lose an excessive amount of weight for his body mass. Of course, what is “excessive” for a smaller, leaner wrestler may be a healthy weight loss for a bigger, “chunkier” wrestler. Based on the wrestlers’ current weight (which will be determined at the beginning of the season) and their body fat percentage (which has been measured already this year by the Phys. Ed. Teachers), the coaches will reach a decision, along with each wrestler and his parents, as to what amount of weight loss – if any – will be acceptable. Wrestlers will be required to weigh both before and after practice every day and record their weight so we can keep an accurate record of any changes in weight. It is important to remember, however, that everyone will lose some weight during a hard practice, but this is primarily due to water loss and this weight should be immediately regained as soon as the wrestler drinks water and other fluids after practice. There is an important difference between this kind of shortterm, “false” weight loss and more permanent weight loss that occurs when someone burns more calories than he consumes. Keep in mind, as well, that significant weight loss will not be an issue for the
great majority of our wrestlers, but we will develop individual weight management plans for everyone to help ensure healthy and prudent weight loss (or gain). One of the best things that wrestling does for many athletes is to make them aware of the importance of taking in the right kind of “fuel” to ensure optimum performance. Far too many kids today are clinically “obese,” and this has come about in large part because of the unhealthy eating habits that have become part of our daily lives. Fast food restaurants, while convenient, are hardly a source of healthy, nutritious meals. Consuming soft drinks and sugary desserts also makes it much harder to achieve and maintain the level of conditioning required by any sport – and especially a sport like wrestling. So, while we know it is unrealistic to expect our wrestlers to eat nothing but “healthy” food at all times, the coaches do want to educate the wrestlers and their parents so they can make better choices about the kinds of foods they should eat more often, as well as the foods they should avoid if at all possible. We are providing the following links to some online articles about diet, nutrition, and weight loss that are specifically targeted at wrestlers. The information contained in these articles is for your information and consideration only, and the coaches are not necessarily endorsing every suggestion made in all of these articles. But these articles do contain some valuable tips about what foods are more nutritious, easier to digest, etc., and this is information that is worth considering. We have pulled some bits of information from these articles and highlighted them below. Please check out the entire articles and feel free to provide the coaches with any feedback or questions you may have. • • •
The Wrestler Diet Sample Menu & Snacks More Nutrition Diets & Healthy Eating Hints
Dietary Suggestions & Considerations (from the online articles above): • • • •
Concentrating on wrestling rather than on cutting weight will make you a better wrestler. To grow naturally and increase strength, wrestlers need the same nutrients as other teenagers, but need more calories to meet the demands of daily training. A proper diet will help wrestlers' lose fat weight without sacrificing muscle tissue or becoming dehydrated. Wrestlers should follow the dietary guidelines established in the Food Pyramid by eating appropriate servings from the different food groups every day.
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Be careful in your selection of foods and check food label for added sugars and fats that can add calories to your diet without significantly increasing their nutritional value. The most important nutrient for any athlete is water. Your body is 60-70% water. Water is absolutely essential for optimal health and peak performance. o Drink 2 1/2 cups of fluid 2 hours before training or competition. o Drink 1 1/2 cups of fluid 15 minutes before competition. o Drink 1 cup of fluid every 15-20 minutes during training and competition. Regular, full meals are best eaten three to four hours before competition. For athletes too nervous to consume solid foods before competition, special sports nutrition supplements may be an option. Carbohydrate supplements and liquid-nutrition supplements can be taken up to one hour before training or competition, but you should experiment with such products to make certain that you do not experience discomfort. A properly formulated sports drink can be consumed before, during, and following training or competition. Choose fruits and vegetables for snacks and boost your fat burning capability. Calculating your minimum body weight: To calculate your Fat Weight: Multiply your weight in pounds by your percent fat (as a decimal). For example, if you weigh 140 lbs. and are 12% fat: 140 X 0.12 = 16.8 lbs. of fat. To calculate your Lean Body Mass: Subtract your fat weight from your body weight: 140 lbs. – 16.8 lbs. = 123.2 lbs. of lean body mass (LBM). To calculate your Minimum Wrestling Weight: Divide LBM by 0.93: 123.2 lbs. / 0.93 = 132.5 lbs. of body weight at 7% fat. To calculate your Maximum Fat Weight Loss: Subtract your calculated body weight from your present weight: 140 lbs. – 132.5 lbs. = 7.5 lbs. of fat to lose safely.
Hopefully, the information provided above will be helpful to wrestlers and parents as they try to make wise and informed choices about what to eat in order to reach and maintain their optimum performance level. Again, questions and comments are invited.