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  1. You will be PRESENT every day.

Absence from school is the only valid excuse. If you are absent from practice 3 times without a valid reason, you will be off the team.

  1. You will be ON TIME to practice.

You should arrive at the WEST GYM at least 5 minutes before 3:15. “I was at the trainer’s” is not an excuse.  HOWEVER, schoolwork is the FIRST priority. If you need to stay after with a teacher, please get a note/pass stating the teacher’s name, the subject, and the time you left.  You should arrive at practice no later than 10 minutes after you leave the teacher’s room. If you are late to practice 3 times without a valid pass, you will be off the team.

  1. You will be PREPARED for practice.

Socks and RUNNING SHOES are required for every practice. Have OUTDOOR CLOTHING that is appropriate for the weather – hat, gloves, sweatpants, sweat shirt/outer layer.
Being prepared also means that you have gone to the bathroom before practice starts.

  1. Outside of school, TRACK IS YOUR FIRST PRIORITY.

Travel soccer, basketball, volleyball, dance, weight lifting, etc. should be attended only after commitments to track are met for the day. If you have a job, work shifts need to be arranged around your track commitments.

  1. You will LISTEN to all coaches and team leaders.

If you are asked to do something, it is either for your benefit or the team’s benefit. If you are asked to do something, do it immediately, do not wait for someone to ask 2 or 3 times.

  1. You will USE APPROPRIATE LANGUAGE  and treat teammates, coaches, opponents and officials with RESPECT.

Swearing is NEVER acceptable!  You should also refrain from using other language/terms that may be offensive to others. If you think it might be inappropriate, do not say it. Avoid poking fun at others. You may think it is harmless or funny, but they will not.

  1. You will share POSITIVE thoughts with others and keep negative thoughts to yourself.

Positive thoughts allow you to perform at your maximum ability, while negative thoughts impair your ability. Interactions on social media needs to be positive as well. Do not text or put something on the internet that could be embarrassing to you, other athletes or the team.

  1. You will WORK HARD, always.

There is only one way to improve . . . by working hard. The only place where success comes before work is in the dictionary.


  1. You will attend the ENTIRE MEET from start to finish.

Even after you have completed your events, you are required to cheer on your teammates to finish. After all the equipment is picked up, you may leave.

  1. You will HELP WITH THE EQUIPMENT before, during and after the meet.

For AWAY meets, someone needs to carry the med kit, the ice bucket and the blocks. Sometimes we may have a tent with us also.
For HOME meets, athletes need to help set up the PV and HJ pits and the throwing area, the LJ/TJ pits need to be raked,  hurdles need to be arranged, and the block cart needs to be at the hurdles starting line. Athletes also need to reset the hurdles after each heat, if needed, and change their position and height for the boys’ hurdle races.


You are expected to compete in all events you are scheduled for, unless excused by a coach. If you are injured, find out what you can do to help the coaches or your teammates.

  1. You will RUN A LAP AS A TEAM at the beginning of the meet.

This shows our team unity and helps everyone get into a competitive mindset.

  1. You will be PHYSICALLY AND MENTALLY PREPARED for each event at a meet.

You need to eat and drink appropriate foods and beverages during the meet to keep your energy levels up and to stay hydrated. This is especially important for day-long meets.
It is important to be serious at a meet. When you are not performing , you must be preparing yourself and your teammates. Know when and where your next event is taking place. Prepare by warming up, stretching and doing dynamic drills. Visualize yourself performing at your absolute best.

  1. You will STAY IN THE TRACK COMPETITION AREA throughout the meet.

Your coaches are responsible for your safety, so you need to stay near us. This also helps us to find someone easily if we need to make a change in the line-up for relays or other events.

Wish your opponents good luck before any contest, and congratulate them after you are through. We are competitors, not enemies, and we are all human beings that deserve respect.

Team Expectations

A violation or repeated violation of the rules below will result in dismissal from the Track team:
1) Attendance:  This is mandatory. You must be on time, ready to practice and compete.


a) If you are going to miss a practice or be late you must have a note why you missed or why you are late.
b) If you miss a practice without telling the coaches, you will have to explain why to the coach.
c) Missing two practices may result in having you sit out of a meet and or being removed from the team.
d) If you miss three in a row or have a habit of missing practice on a regular basis you will be removed from the team.
e) Practice is only 1 hour and 30 minutes long.


a) If you are going to miss a meet please inform the coaching staff ahead of time.
b) If you miss a meet without any communication with the coaching staff you will be removed from the team.
c)  If an athlete is absent from school they are NOT eligible to participate in practice or in a meet on that day they were absent.

2) Penfield Athletics comes first:  If you are playing another sport and that sport interferes with your practice or competition you will have to make a decision on which team you would like to play for.

3) Cell phones: Although importatn; athletes are not to have cell phones in their possession while practicing; this becomes a distraction to your training.  

4) Respect: All athletes are expected to show respect to their coaches and teammates at all times.

5) The Bus: Athletes are required to ride the bus to the meet and back to school.  If a student chooses to go home with their parent they must provide a note and speak with a coach before the go home.
***Only you may go home with your parents and NO ONE ELSE may join you, even if the parents have an agreement. This is school policy.

6) Sportsmanship and Pride: You will set the best possible example at all times.
            - This means in your attitude, behavior, language, and actions.
            - This means in school, in the classroom, on the field, on the bus, and at another school.
            - Our athletes are expected to display good sportsmanship at all times.

7) Team: All athletes will come to practice faithfully and complete assigned daily team workouts in a conscientious manner: if an athlete’s effort is undermining team morale, he or she may be removed from the team.

8) Code of Conduct: All athletes are expected to follow the school’s code of conduct.

9) Multiple Events: Athletes expected to compete in the events assigned to them and athletes will be expected to train for multiple events.

10) Drinks: There are many choices for you to choose from good and bad,
The Good     Water – this is the best as it has many benefits to performance and recovery.
Milk – this is good as it will help in keeping bones strength and development in check as well as the other positive effects.
Fruit Juices – these are good as well if they are 100% fruit juice, as they provide the body with need vitamins and sugars.
Gatorade or PowerAde - good for recovery, but they contain high levels of sugar, It is recommended that you cut the drink in half with water.
The Bad        Alcohol – this is against school policy and will get you removed from the team if you are using. This is a drug, it will hurt your performance and your mental capabilities, and there are no positives outcomes to this drink, only negative outcomes.
Energy Drinks – these are no good. They only slow down your ability to perform at a higher level.
Coffees – can be considered in the energy drinks categories. You need to know what you are putting in these drinks and the calorie intake of a cup.
Pop/Soda – these are bad for the amount of sugar intake and or the amount carbonation present in a can.  Diet pop is just as bad because of the chemicals present.

11) Sleep: It is very important that you get enough sleep each night. Recent studies show that athletes who receive a good night sleep (8 hours) have an increase in performance in practice and in competition physically and mentally than those who do not   get enough sleep.

12) Physical Education: If student athlete does not dress for or participate in P.E. they will not be allowed to practice or compete that day.

13) Before You’re First Meet: Practices - All athletes need 10 practices completed before they can enter their first competition.
Shoes – Proper running shoes is a must. A good pair of trainers and or a pair of racing spikes will be good. See the coaching staff about the racing spikes if you have questions.

** (racing flats for indoor must have NO hard plastic bottom or spikes)**

Clothing – 90% of our training will be outdoors so bring the appropriate clothing. I would recommend that you always have an extra pair of socks in your locker or bag.
Watches – a good watch that can keep splits is essential to your training, but not required.

14) Weight Room: We will be using the weight room; it is school policy that you have a pair of shoes that are dry and clean.  You will not be able to go into the weight room if you have been outside training and your shoes are wet.

15) Swimming: one of the coaches will be taking up to 5 athletes at a time to the run in the swimming pool. We have to remember that we are guest in the pool during the season and must respect all swimmers request.  Athletes will be told ahead of time when they will go to the pool.

16) Academic Eligibility:  If you are on Probation you may practice and compete, and you should be in contact with your teacher if makeup work or get help.
                                              If you are Ineligible you may practice only. NOTE you cannot compete or be at the contest with the team. This is a school district policy.

17) Weather: As much as we would like to control this we can’t, if school is cancelled due to weather we do not have practice. If you feel it is unsafe to go to one of our late practices then don’t go. We will do the best we can to contact those athletes if a practice is cancelled due to poor weather conditions that arrive after the school day ends.

Please check schedulesonline.org for meet updates.