Untitled - Cathedral High School

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CATHEDRAL FOOTBALL MISSION AND OBJECTIVES
MISSION STATEMENT
Our Football Program will provide to our team opportunities to learn life-long values and skills.
Our Program is responsible for helping our players, managers and trainers grow into
responsible, humble hardworking young people.
OBJECTIVES
1. Create an environment where fair play and safety is the highest priority
2. Teach the game of football through a TEAM FIRST attitude
3. Become an integral part of the Cathedral School community by providing leadership in
the hallways and classrooms
4. Create a family atmosphere where others are placed above self because
BROTHERHOOD IS EVERYTHING
5. Create an environment of academic excellence that allows for wider opportunities after
Cathedral
PHILOSOPHY ON THE FIELD
Play harder than any other team in the nation
Play great defense
Play great offense by utilizing the talent on our team to its fullest
Play great special teams through emphasis on fundamentals
HOLY CROSS VALUES THROUGH CATHEDRAL FOOTBALL
Faith – a virtue by which we believe in God and all that God has revealed to us
Hope- trust in God’s power and goodness
Family- the spirit that binds our minds and hearts in joys and sorrows
Inclusiveness and Diversity- the call to intentional in our thoughts and consideration of others
regardless of our differences.
Option for the Poor – choice to be a service to others
Educating Hearts and Minds – instruction of the body, soul and mind through the game of
football
Zeal – passion for God, family and football
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Cathedral Irish Football Touchdown Club
Mission Statement:
The Cathedral High School Football Touchdown Club is an all-volunteer organization that is
committed to supporting coaches, athletes, and school programs in a positive way both on and
off the field. The purpose of the CHS Football Touchdown Club is to promote, develop,
encourage and support Cathedral High School. Our goal is to enhance a more integrated
relationship among the parents, administration, faculty, coaching staff, football players, alumni,
as well as the community at large. We want to foster and promote a spirit of unity and goodwill
among members.
Touchdown Club Board of Directors
Purpose:
The purpose of the Board is to:
 Provide a formal structure that ensures the ongoing transfer of knowledge and support for
the Touchdown Club from year to year
 Raise money to fulfill the needs of the Touchdown Club
 Work with the school to find ways in which the football program can be used to further
enhance the reputation of Cathedral High School.
TD Club collects a fee each year. Each player’s family is responsible for their part or to make
arrangements to pay their portion. The TD Club provides pre-game meals, travel meals, bus
transportation to out of town games, pre-game snacks as well as the end of the year awards
night.
Bingo
We have one fund-raiser per year. We host a Bingo night during the month of August. Each
varsity player is required to sell 4 tickets and each freshmen player is asked to sell 2 tickets.
Additionally, we ask parents to volunteer in multiple opportunities in preparation for the Bingo
night. It is a fun evening that is enjoyed by over 500 people per year. Additional information
will be available via the TD Club.
Expectations for Players and Parents from Coaches
There will be an expectation by you as a player and by you as a parent that the coaches of
Cathedral HS football staff will work with you and your player with a positive attitude and with
the greatest concern for their well-being. The staff will strive to be good role models for the
players in our charge by demonstrating a fair hand in coaching and in general treating these
players as they would treat their own children.
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If during practice, a coach reprimands a player he is expected to talk with the player before the
player leaves practice. We want the player to understand before he goes home exactly what the
problem was and how to remedy it in the future.
We are here to win. This is not a recreational league where everybody gets playing time. Some
players will play a lot some will hardly ever play. We play Junior Varsity games so younger
players can have a chance to play too. These games are also games we want to win therefore no
one is ever guaranteed playing time.
Players can expect to be pushed beyond what is comfortable for them. If a person never
stretches they never grow. The coach’s job is to stretch a player so they may grow athletically,
academically and as a person. A statement the players will hear over and over is, “If we are not
getting after you then we have moved on the next guy and it is now time to worry”. What this
means is that if we are still chasing you as a player then we feel you still have potential to
succeed when we stop we have moved on to the next player because the player has stopped
working to improve.
We will coach your player. Coaching is like parenting in that it is not always hugs and kisses.
There will be times that we must find the best way to correct mistakes that continue to occur.
Coaching is about correcting mistakes and praising expected behavior. They both go hand in
hand. Coaching has nothing to do with “liking or disliking” a player. Many times players think
a coach dislikes them when the coach only wants the player to improve. Coaching is not a
personal attack but a desire to stretch the player to reach his potential.
The last thing a player and parent can expect from a coach is respect. Coaches need to respect
players and in return players need to respect coaches. In life, we may not always like people we
work with but when you must work as a team for a common goal we must learn to respect each
other.
Expectations of Parents to Players and at Games
“When Parents Cross the Line”
Bruce Brown, speaker for the National Association of Intercollegiate Athletics and its
“Champions of Character” program, has great advice for the parents who have children
competing in high school athletics. “Athletics is one of the best places for young people to take
risks and fail,” Brown said. Brown outlines “red flags” that indicate a parent may be too
involved.
1.
2.
3.
4.
Parents who share the credit for their child’s accomplishments.
An athlete who avoids a parent after the game.
When the game’s outcome means more to the parent than the player.
Parents who try to solve problems best left to the team and players.
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Brown encourages parents to ask their sons or daughters these questions before the season
starts.
1.
2.
3.
4.
Why are you playing?
What is a successful season?
What goals do you have?
What do you think your role will be on the team?
He encourages parents to ask themselves the same questions, plus what the parent hopes to gain
from their child experience. “If your answers are different from theirs, you need drop yours and
accept theirs,” he advises. For example, if an athlete is playing basketball because he likes the
sport and enjoys being apart of the team, trouble is inevitable if the parent’s chief objective is to
win a college scholarship.
The coach – parent relationship can be a delicate one, and Brown said there are “appropriate”
and “inappropriate” subjects to discuss with coaches. Appropriate subjects include mental and
physical treatment of a child, ways to help their child improve and any concerns about the
athlete’s behavior. Inappropriate subjects include playing time, strategy, and other team
members.
Brown is quick to remind everyone that the only guarantee in a sports season is “that it won’t be
perfect.” “Even if there aren’t problems among player, parents and coach, there are going to be
problems with relationships on the team, problems with playing time, and problems with
individual and team success, “ he said. As a coach, Brown said he had one commandment for
his players: “Don’t let your teammates down.”
Cathedral High School Athletics Parental Spectator Guidelines
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Parents:
Please be a “team fan” not a “my child” fan.
Encourage your child to discuss any problems with the coach, while emphasizing how to
improve their team status.
Encourage attainment of team goals, rather than individual goals.
Understand that criticism and disrespect not only undermines the purpose of interscholastic
sports, but the very behavior that you are trying to teach your child.
Spectators:
Do not ridicule others, players, coaches other spectators. But since attendance is an
opportunity participate then cheer your team.
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Do not engage in unsportsmanlike conduct with anyone at an athletic contest but remember it is
a holistic opportunity for everyone.
Do not encourage or condone behavior that would affect the health or well being of a
participant, but rather cheer in a positive manner.
Do not yell at, taunt, or humiliate anyone, but rather be a positive role model.
Do not ridicule a player’s mistake, but rather support the youth as doing his/her best.
Do not coach from the stands, but support the coach’s decisions and the referee calls.
Do not confront coaches in inappropriate or antagonistic manner before during or after a game,
but practice good sportsmanship win or lose.
Behavior that degrades a player, coach, referee, school official or another parent or fan is
subject to disciplinary action by the school.
Anyone who engages in misconduct as described above, or who is removed from a contest at
the request of a game official or school administrator will be subject to the following:
1st Offense: The offender is prohibited from attending the team’s next home contest.
2nd
Offense: The offender is prohibited from attending any home school district athletic events for
the remainder of the season or for a period of 3 months commencing with the date of the second
offense, or whichever is longer.
3rd Offense: The offender is prohibited from attending any
home school district event for a period of one year.
Team Rules
The overriding concern for our team will be to represent the football program, Cathedral High
School, the Catholic community, our families and ourselves in a positive manner. We will have
four basic guidelines by which we must all abide.
1.
2.
3.
4.
Work Hard
Be Brothers
Set a Good Example for each other
Team First
Summer Workouts
Our players must be in good physical condition to play the game of football. It is our job to
make sure that they are in good shape so that we can decrease the odds that they will become
injured while playing and also to help them become a better athlete.
Mondays
Wednesday
4-7:30PM
4-7:30PM
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We will lift weights and condition during part of the workout. The other part of workouts will
be on the field practice. All Freshmen will practice on both sides of the ball (both offense and
defense). We have a minimum of 14 summer workouts, we expect our players to be at every
possible workout. This includes team camp dates and conditioning workouts. You will be
credited workouts if you attend sports camp for football or another IHSAA sport.
Practice Attitude
If a person were to observe a typical practice session at Cathedral, they should notice our
intensity, enthusiasm, and concentration. We fully believe that these qualities are vital to
maximizing the success of our football team. These qualities can be brought out by duplicating
game situations. The more intensity, enthusiasm, and concentration we have on a daily basis,
the more likely we are to duplicate these qualities on game day.
Practice Attendance
As a member of the Cathedral Football team, your student is expected to attend all practices and
meetings unless Coach Streiff or his Position Coach excuses him. They are also expected to be
on time for all practices and meetings. His position coach will be responsible for taking
attendance and keeping track of attendance. There will be established penalties for missing
practice or being tardy.
Arrive Early for Practice and Meetings
Early is on time;
On time is late;
Late is forgotten.
Communication - #/email
If you are running late or know your student will be absent please contact Coach Streiff.
Communication is key - Please let us know if there is a problem.
School:
542-1481 x 384
Cell:
317-697-2052
rstreiff@gocathedral.com
Academics
Each member of our football team should look at himself as a student who happens to play high
school football. Playing the game of football can be a tremendously positive part of their
education. The coaches will help them with their education but we expect four things from
your student:
1. Turn in all homework.
2. Be respectful in the classroom.
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3. Do your best.
4. Participate in class every day.
If your student will discipline himself and take his education seriously, he will be eligible and
give himself an opportunity to play after high school if he wishes. We will monitor their
academic progress through periodic grade checks.
We are very lucky to have teachers who are willing to help students who need extra instruction.
If your student needs help from a particular teacher, please schedule those meetings before
school if possible. We will have some time after school for short meetings but we expect
everybody at practice.
School Absences
An athlete must attend a minimum of five class periods in a given school day in order to be
eligible to participate in an athletic practice or contest.
Academic Eligibility
An athlete must pass six classes per grading period in order to be academically eligible to
participate in Athletics.
Sectional Dress list requirements
The IHSAA only allow 75 members of the team to dress during tournament play. All members
of the team in good standing are eligible to dress for the tournament – different players may
dress each week based on the coach’s criteria. Below is the criteria the coaching staff uses to
determine those dressing each week.
1. starters
2. special teams players
3. previous weeks scout team player of the week for offense and defense
4. seniors
5. off season workouts, summer workouts, attendance at practice and academic standing
Other Sports
We encourage our players to play as many sports as they would like. We will work with your
student to schedule the summer to accommodate all sports.
Do not participate in other sports during football season. If your student is injured playing
another sport they are hurting not just themself and chances to play but are taking their talents
away from their teammates thus hurting the entire team.
Awards
In order to win a varsity letter:
1. player must participate in 16 quarters of varsity play
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2. be awarded scout team player of the week three or more times during the season (chosen
by the coaches weekly)
3. coach’s discretion
We also award the following awards at the Varsity Awards Night:
Most Valuable Offensive Player
Most Valuable Defensive Player
Offensive Scout Team Player
Defensive Scout Team Player
Moose Mattingly Lineman of the Year
John Bissmeyer Eleven Gold Defensive Award
Mental Attitude
Social Media
Twitter and other similar social media accounts will be monitored by the football staff. This is
not an attempt to “spy” on you but help you understand your impact on others and to teach you
digital responsibility. Every time you put something out on social media it is like an
international press conference. EVERYTHING is permanent. Be responsible for what you put
out there because it is looked at beyond your friends. Others that may look: future employers,
colleges, football coaches as a potential recruit and those who may want to follow you because
of how good a player you are. What is your BRAND? What do you want your legacy to be? It
takes a lifetime to build your legacy and it can all be gone by hitting send!
Drug Testing
We will begin in August the process of random drug testing our players. We will be testing on
a weekly basis and athletes will be chosen by a random selection process. If an athlete tests
positive, parents will be notified. If the student is on a prescription drug that causes a positive
test the parents will be responsible for showing the prescription. If a student tests positive the
below Drug policy will be applied. This policy is designed to protect our athletes.
Tobacco, Drug, Alcohol and other Substance Use
First Offense--Minimum Penalty: Any student-athlete found to have been directly involved
with tobacco, alcohol, drugs, and/or other substances will not be allowed to participate in the
next 25% of their scheduled athletic events. Additionally, the student-athlete must enroll in a
substance abuse program approved by the principal.
Maximum Penalty: The student-athlete,
his/her coach, or the athletic director could request a hearing with the Cathedral High School
Discipline Board to investigate whether further penalty would be warranted. The
recommendation of this board is subject to the principal’s approval and all parties must adhere
to the decision.
Second Offense--Minimum Penalty: Any student-athlete found to have been directly involved
with tobacco, alcohol, drugs, and/or other substances for a second time will not be allowed to
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participate in athletics for 365 days.
Maximum Penalty: The Cathedral High School
Discipline Board will investigate all such incidents. If warranted, this Board will make
additional recommendations to the principal. The recommendations are subject to the
principal’s approval and all parties must adhere to the decision.
Recruiting
If your student has a desire to play college football, we can help them to achieve this goal. The
number one item YOUR STUDENT as a player must take care of is to get the best possible
grades. The better your students grades the greater are their opportunities.
In the US, there are approximately 100,000 senior high school players. About 9,000 high
school senior football players receive an athletics scholarship to play football at an NCAA
Division I or II level. 215 will become an NFL player (2.4%). Grades are the key to success.
Below are the academic requirements to be eligible for a scholarship for Division I and II.
Division I and II are schools that offer athletic money. Division III school offer only financial
aid based on merit and ability to pay.
What should your student do each year?
Freshmen: GRADES, GRADES, GRADES!! Play and have fun. Get in the weight room.
Sophomore: GRADES – At the end of the season, create a highlight film from varsity playing
time. Send to select schools. Go to selected summer camps. Get in the weight room
Junior: GRADES. Create a highlight film and send to desired schools (Coach can send film –
see how to create a highlight film)
Division I schools are beginning to offer earlier – usually BCS schools will have their recruiting
completed by the summer before a players senior season.
Division II usually begin to gather names in the spring of the junior year and will offer
scholarships beginning in the fall of the senior year.
Senior: GRADES. If no offers, we begin to look at Division III schools – this is where having
excellent grades open doors because most D-III schools are private and selective in their
recruiting process with grades being a huge factor.
Creating a Highlight Film
Any player can create a highlight film using our Hudl football film service. We can easily teach
a player how to make a film and below are some helpful tips.
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1.
2.
3.
4.
5.
6.
Put your 5 best plays first
Keep your film to under 3 minutes
No music
Circle or identify yourself at the beginning of each play (unless you are a QB)
Do not use any slow motion or other special effects
Be completely honest on your height/weight/GPA/40 time etc
Divisions I and II Initial-Eligibility Requirements
Core Courses
completed prior to the seventh semester (seven of the 10 must be a combination of
English, math or natural or physical science that meet the distribution requirements
below). These 10 courses become "locked in" at the start of the seventh semester and
cannot be retaken for grade improvement.
Beginning August 1, 2016, it will be possible for a Division I college-bound student-athlete to
still receive athletics aid and the ability to practice with the team if he or she fails to meet the 10
course requirement, but would not be able to compete.
Test Scores
-point
averages (GPA). The sliding scale for those requirements is shown on Page No. 2 of this
sheet.
math sections. The writing section of the SAT is not used.
sections: English, mathematics, reading and science.
of 9999 to ensure all SAT and ACT scores are reported directly to the NCAA Eligibility
Center from the testing agency. Test scores that appear on transcripts will not be used.
Grade-Point Average
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Eligibility Center's website (www.eligibilitycenter.org). Only courses that appear on your
school's List of NCAA Courses will be used in the calculation of the core GPA. Use the
list as a guide.
Sliding Scale A to determine eligibility to receive athletics aid, practice and competition
during the first year.
1, 2016, is 2.000-2.299 (corresponding test-score requirements are listed on Sliding Scale
B on Page No. 2 of this sheet).
2016, is 2.300 (corresponding test-score requirements are listed on Sliding Scale B on
Page No. 2 of this sheet).
DIVISION I
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4 years of English.
3 years of mathematics (Algebra I or higher).
2 years of natural/physical science (1 year of lab if offered by high school).
1 year of additional English, mathematics or natural/physical science.
2 years of social science.
4 years of additional courses (from any area above, foreign language or comparative
religion/philosophy).
DIVISION II 16 Core Courses
3 years of English.
2 years of mathematics (Algebra I or higher).
2 years of natural/physical science (1 year of lab if offered by high school).
3 years of additional English, mathematics or natural/physical science.
2 years of social science.
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4 years of additional courses (from any area above, foreign language or comparative
religion/philosophy).
Football Equipment:
The football equipment your son wears is the best money can buy. The coaching staff
individually fits each player. We teach the most up-to-date techniques in the game of football.
Your son is taught safe blocking and tackling techniques. He is constantly reminded to avoid
leading with the head.
Equipment Policy:
Your son is responsible for the equipment issued to him. Players must pay for any unreturned
or damaged equipment.
Athletic Training Services
The goal of the Cathedral Sports Medicine Team is to provide high quality health care to our
student athletes. The Sports Medicine Team consists of 2 full-time Certified Athletic Trainers
and a designated sports medicine fellowship trained team physician.
Our Certified Athletic Trainers are available throughout the school day to evaluate, treat and
rehabilitate athletic related injuries. They also provide immediate care of injuries as they occur
during practices and games.
Physician Services
Cathedral’s team physician, Pete Sallay MD, is a board certified orthopedic who is also
fellowship trained in sports medicine. He practices at Methodist Sports Medicine and provides
game coverage, injury evaluation and advises the athletic training staff on best practices for
injury prevention, management and treatment. Cathedral’s relationship with Methodist Sports
Medicine/IU health also allows for access to other sports medicine fellowship trained
subspecialists.
Pre-Participation Physicals
The Physicians and staff of Methodist Sports Medicine/ IU Health provide preseason physical
exams to Cathedral athletes each spring. The multi-station screening fulfills yearly IHSAA and
Cathedral High requirements.
Cathedral High School requires each athlete to have a completed/signed IHSAA physical on file
in the athletic office prior to beginning any physical activity (weights, conditioning, open
gym/field)
Echocardiogram Screening
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The staff of Heart Partners of Indiana provide echocardiogram screenings to Cathedral athletes
each year. The non-invasive test may help identify structural heart abnormalities that are
leading causes of sudden cardiac death in athletes.
ImPACT Testing
Freshman and Junior athletes participating in contact and collision sports are given a baseline
ImPACT neurocognitive test prior to participating in their sport. The ImPACT test is a preseason physical for the brain. It measures memory, reaction times, focus and concentration. It is
used by physicians trained in sports concussion management to make better informed return to
play decisions.
Post-injury ImPACT tests are only administered in the office of a physician trained in sports
concussion management.
Functional Movement Screen
The Athletic Training and Strength and Conditioning staff utilize the Functional Movement
Screen (FMS).
The FMS is a seven station screening that may help identify movement limitations and
asymmetries that can adversely affect performance or lead to injury. Athlete’s with identified
restrictions work with the Cathedral staff to make appropriate corrections if needed.
Injuries
Bumps, bruises and injuries are part of the game of football. We take all injuries seriously and
our ultimate goal is that everyone is able to participate safely.
Communication is the key in dealing with the injuries that occur. We cannot read minds. If
your student is hurting, it is imperative that he tells his position coach, the head coach and the
athletic trainer. We need to know as soon as an injury happens. Do not wait. Communicate
with us so that we can make sure that he is taken care of.
Training Room Policy
We are very fortunate to have Mike Hunker as our trainer. Mike has served CHS in this
capacity for over 20 years. We will enforce all rules that he puts into place. Be on time for
appointments and follow the plan Mr. Hunker prescribes exactly as he details it to you.
What to do if you cannot practice?
(Determined by our Doctor, Trainer, Head Coach)
1. Dress in shorts or sweats and shoes.
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2. Never be late for practice or miss practice unless excused by our Trainer, Doctor, or
Head Coach.
3. Must be with your position coach during practice.
4. You can still practice mentally even if you cannot participate physically.
5. If you do not practice during the week, your chances of playing are greatly diminished.
Cathedral High School Concussion Management Policy
The recognition and treatment of athletes who have suffered a concussion has become a
national priority. An increasing number of studies have revealed that concussions, not treated
properly, can result in permanent mental difficulties. Other studies suggest that concussion may
lead to the development of early dementia. These findings have led to mandates by the National
Federation of High Schools (NFHS), NCAA, and the NFL. The NFHS mandated rule states
“Effective with the 2010 High School season, any player who shows signs, symptoms or
behaviors associated with a concussion must be removed from the game or practice and shall
not return to play until cleared by an appropriate health care professional”. The Indiana state
legislature passed a law in 2012 that enforces the NFHS mandate and includes other provisions.
A major provision of the law is that the athlete and the athlete’s parent must sign a consent form
which states they have been educated and they understand the significance of concussion
management.
Recovery from a concussion requires limitation of physical activity that includes practice, drills,
games and physical education classes. In significantly symptomatic athletes, mental activity
should also be limited to allow the brain to heal. This often requires limiting assignments,
allowing greater time to complete quizzes and tests and less homework. Activities such as
watching TV, texting, playing video games and surfing the internet should also be limited.
These activities make the brain work harder to process information and can increase symptoms
and recovery time. The athlete may also have to stay home from school. Cathedral’s teachers
and the student’s counselor will work together to identify what the student can do without
increasing symptoms and delaying recovery.
The most current evidence based steps to ensure a safe return to activity include the following:
1. The student-athlete must be evaluated by a physician trained in the treatment and
management of sports-related concussions.
2. The student athlete must be symptom-free at rest with a normal neurological exam.
3. A neurocognitive test such as the ImPACT test must have returned to baseline.
4. The student athlete must be symptom-free with a supervised gradual activity progression.
Utilizing the above standards, as well as experience and judgment, the physician will be able to
determine when the student athlete has completely recovered from the concussion. The student
athlete must be seen and examined by such physician in his office where the ImPACT test will
be completed. The physician will provide the medical direction for treatment to the athletic
trainer, appropriate counselors and other administration as required. A list of physicians trained
in the treatment and management of concussions can be found by accessing;
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http;//indianasportsconcussionnetwork.com/clinicians.html. These physicians are trained in the
most current treatment of sports concussion that includes ImPACT testing, result analysis and a
gradual/monitored return to academic and sport activity.
The Cathedral High School administration, coaches and medical staff are striving to keep your
child’s health and safety at the forefront of the student athletic experience. If you have questions
regarding concussion management, please feel free to contact Mike Hunker at 968-7361.
Preventing Heat-Related Illnesses
Heat-related illnesses are among the most common, but easily prevented, problems that can
arise when athletes participate in hot & humid conditions. Managing the heat requires
collaboration among athletes, coaches, parents and the Cathedral Medical staff. The following
information is designed to help athletes and parents understand the risks associated with
exercising in hot/humid conditions and what can be done to prevent heat illness.
Types of Heat Illness
 Heat Cramps: These are painful cramps which often affect the legs, arms or abdomen.
These often occur during the preseason or early season when the body is not as well
conditioning. Cramps have been linked to poor hydration and lack of dietary sodium.
 Heat Exhaustion: This is the most common heat-related illness. It is characterized by the
inability to continue exercising in hot/humid conditions. In this condition, the heart has
difficulty delivering blood to working organs and muscles. Signs and symptoms include
fatigue, nausea, vomiting, dizziness, weakness headache and elevated body temperature.
 Heat Stroke: This is a true medical emergency! Signs and symptoms include high body
core temperature (>104), altered consciousness, collapse and irrational behavior.
Risk factors for Heat Illness
 Heat and Humidity
 Extreme Physical Exertion
 Inadequate Hydration
 Inadequate Acclimatization
 Low Fitness level
 Excessive clothing and/or equipment
 Fever
 Lack of sleep
 Prior history of heat illness
Preventing Heat Illness
 Acclimatize – It takes 10-14 days for an athlete’s body to adapt to the heat. Athletes
should gradually increase intensity and duration of training in hot/humid conditions.
Proper acclimatization allows for better physiologic function and increased heat
tolerance.
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 Hydrate – Athlete’s that are properly hydrated can work hard over longer periods of time
with less stress on their body. Your child should come to practice or games well
hydrated. Water and fluids containing sodium (sports drinks) are the best choices.
Carbonated or caffeinated beverages should be avoided.
Fluids will be made available during practices and games so athletes can maintain
hydration. Water and sports drink intake after competition should match fluid lost.
Weighing yourself before/after playing or checking urine are ways an athlete knows if
they are well hydrated. Twenty ounces of fluid is required per pound of weight lost to
adequately replace lost fluids. Urine that looks like pale lemonade (not apple juice) also
indicates proper hydration.
 Dress appropriately – Wear light colored, light weight clothes. Avoid wearing excess
clothing.
 Know the signs of Heat Illness – These include nausea, vomiting, fatigue, weakness,
headache, poor concentration and loss of coordination.
 Speak up – Your child needs to let medical staff or coaching staff know if they are not
feeling well
 Sleep and eat well – Sleep at least 6-8 hours in a cool environment and eat a well balanced diet.
Prevention and Treatment of Skin Infections
Participating in competitive high school sports carries the risk of acquiring infectious skin
diseases, such as impetigo, MRSA and herpes gladiatorium. Most infections are caused by
person to person contact, shared towels or athletic gear, and contact with infected equipment
(mats, pads, surfaces, etc.).
Maintaining good hygiene and avoiding contact with skin lesions are the best methods for
prevention
The following are suggestion to help prevent the spread of infectious skin diseases:
Immediately shower after practice or competition
Wash all athletic clothing worn during practice or competition daily
Clean and disinfect gym bags and/or travel bags if carrying dirty workout gear
home.
Wash athletic gear (knee or elbow pads) periodically and hang to dry
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Clean and disinfect protective equipment on a regular basis. Do not use bleach
products since these may damage padded equipment
Do not share towels or personal hygiene products with others
All skin lesions should be covered before practice or competition to prevent risk
of infection to the wound and transmission of illness to other participants. Only skin
infections that have been properly diagnosed and treated may be covered to allow
participation
All new skin lesions occurring during practice or competition should be
properly diagnosed and treated immediately Prompt recognition and treatment of
suspicious skin lesions typically results in successful outcomes. All Cathedral student
athletes seen by an MD for a skin lesion will need to have the NFHS skin lesion form
completed by the treating physician before returning to participation. This form is
available from the Athletic Trainer or on the Cathedral website.
Fueling Tactics - 3 Step System
Dave Ellis - The Fundamental Fueling Tactics: Sports Nutrition System
Jon Torine - Former Colts Strength Coach: Body Composition and Nutrition
STEP 1 FOODS - FRESH PRODUCE AND HEALTHY OILS
• Highlight items in each category
• These items represent the choices you are most likely to consume
• Attempt to make these "highlighted-items" regular selections in your diet
• This group of foods will help improve resiliency to stress
• EXTREMELY important for the adolescent age-group
• Improves immune system function
• More colorful food choices will produce greater benefits
• ALWAYS select fresh foods over frozen
• Frozen foods are preferred to canned foods
• This group of foods also possesses natural anti-inflammatory properties (Advil/Tylenol)
• This decreases the effects of constant inflammation that comes along with competing in
athletics and weight training
• A basic multi-vitamin will not replace these foods
• Many Cathedral High School student-athletes do not get adequate amounts of sleep
• This lack of sleep occurs during competitive seasons and also in the off-season due to
academic requirements
• It is know that anything that disrupts sleep will increase inflammation and decrease immune
system function
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• This INCREASES the importance of this group of foods
• Nuts, seeds, avocados (healthy fats) can also help improve focus, and improve bone mineral
density (BMD)
STEP 1 FOODS - FRESH PRODUCE AND HEALTHY OILS
Vitamin C & Carotenoids
Fruits: Cantaloupe, Oranges, Mango, Cayenne Cherries
Vegetables: Sweet Potatoes, Red Bell Peppers, Squash, Broccoli, Asparagus, Spaghetti Sauce,
Marinara Sauce, Tomato Juice, V8, Tomatoes
Dark Salad Greens: Spinach, Turnips, Beets, Kale
Herbs & Spices: Paprika, Pesto, Chili Powder, Basil, Parsley, Cilantro, Chives, Curry
Vitamin C
Fruits: Kiwi, Oranges, Strawberries, Pineapples, Grapefruit, Peaches, Honeydew Melon, Most
Fruit Juices, Blackberries, Apricot, Cranberries, Blueberries
Vegetables: Green & Yellow Peppers, Cauliflower, Red & Green Cabbage, Zucchini, Green
Onions, Turnips, Green Beans, Baked Potato Skins, Sauerkraut
Herbs & Spices: Cinnamon, Black & White Pepper, Garlic Powder, Yellow Mustard Seed
Carotenoids
Fruits: Prunes, Apricots
Vegetables: Carrots, Pumpkins, Yellow Squash, Vegetable Soups, Seafood Cocktail Sauce
Vitamin E
Vitamin E: Corn Oil, Sunflower Seeds and Oil, Blue Cheese Salad Dressings, Almonds, Peanut
Oil, Canola Oil, Rice & Wheat Bran, Cashews, Peanuts & Peanut Butter, Wild Rice, Pistachio
Nuts, Caesar Salad Dressing, Pecans, Soybeans, Egg Yolk, Avocado or Guacamole
Complimentary Antioxidants
Complimentary Antioxidants: Apples, Celery, Cucumber, Garlic, Grapes, Mustard, Onions,
Pears, Plums
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STEP 2 FOODS- CARBOHYDRATES & FIBER: ENERGY CRITICAL FOR QUALITY
WORK
• Highlight items in each category
• These items represent the choices you are most likely to consume
• Attempt to make these "highlighted-items" regular selections in your diet
• Glycemic index - smaller # = slower digestion rate
• Smaller # = more fiber and won't raise blood sugar rapidly
• Higher # = less fiber and faster acting
• Preferred following practice, games, and workouts
• There is a time and place for both high and low glycemic carbohydrates
• 1/2 of a plate of food should be carbohydrate on active days
• HARD-WORKING ATHLETES NEED MORE CARBS!
• Muscles that don't have enough carbohydrate can NOT generate as much force
• Decreased force leads to reduction in speed, strength, and your ability to be explosive on the
field• Muscles low on carbohydrate are also much slower to relax, which makes them more
vulnerable to pulls, cramps, and tears
• Only if activity levels are reduced (at least 2-consecutive inactive days) should you back off
carbohydrate intake slightly
• Reduce high-glycemic carbohydrates first (higher #'s)
• Reduce from 1/2 of plate to 1/4 of plate
• Consuming adequate carbohydrates is critical for high school athletes
• Carbohydrates do NOT turn into fat with the high activity levels associated with athletics
• Athletes should prepare for in-game nutrition all week before contest
• You can't start this process on game-day or the day before the game
STEP 2 FOODS- CARBOHYDRATES & FIBER: ENERGY CRITICAL FOR QUALITY
WORK
Slow Digesting Carbohydrates (Low Glycemic)
Vegetables: Cooked Carrots, Grits, Carrot Juice
Potatoes: Boiled Potatoes, Sweet Potatoes, Steamed Potatoes
Beans/Peas/Nuts: Peanuts, Soy Beans, Baked Beans, Green Peas
Soups: Tomato Soup, Black Bean Soup
Pasta: Fettuccini, Ravioli with Meat and Cheese, White Spaghetti, Macaroni, Linguine,
Gnocchi
Grains/Rice: Uncle Ben's Brown Rice, Sweet Corn, Wild Rice, Cornmeal
Breads/Rolls: Mixed Grain Breads, Oat Bran Breads, Pumpernickel Bread, Sourdough Bread,
Ground Wheat Bread, Pita Bread, Biscuits, Croissants, Taco Shells, High Fiber Wheat Bread
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Crackers/Snack Chips: Fried Potato Chips, Popcorn, Wheat Crackers, Wheat Thins
Cereal: Plain Oatmeal, Oat Bran, Special K, Frosted Flakes, Nutri-Grain, Shredded Wheat,
Fruit Loops
Fruits: Cherries, Grapefruit, Pears, Apples, Plums, Apple Juice, Peaches, Oranges, Grapes,
Pineapple Juice, Canned Peaches, Grapefruit Juice, Cranberry Juice, Orange Juice, Kiwi,
Bananas, Fruit Cocktail, Mangos, Apricots, Raisins, Cantaloupe, Pineapple
Sweets: Sweetened Yogurt, CHOCOLATE MILK, Fruit Flavored Yogurt, Puddings, Apple
Cinnamon Muffin, Banana Bread, Oatmeal Cookies, Blueberry Muffin, Granola Bar, Sports
Drink
Fast Digesting Carbohydrates (High Glycemic)
Potatoes: Stuffing, French Fries, Pumpkin, Hash browns, Instant Mashed Potatoes
Crackers/Snack Chips: Corn Chips, Graham Crackers, Cheese Puffs, Rice Cakes, Pretzels
Grains/Rice: Corn Pasta, Quick Rice, Instant White Rice, White Bread
Bread/Breakfast Items: Toast, Pop Tarts, Bread Sticks, Plain Bagel, Kaiser Rolls, Dark Rye,
Doughnuts, English Muffin, Waffles, Crepes, Pancakes
Cereal: Golden Grahams, Coco Pops, Cheerios, Cocoa Krispies, Corn Pops, Rice Krispies,
Corn Flakes, Most Cartoon Character Cereals
Fruits/Sweets: Sweetened Soft Drinks, Teas, Skittles, Cup Cakes, Dried Fruits
STEP 3 - DIVERSIFY PROTEIN SOURCES AND LOW-FAT SOURCES
• Highlight items in each category
• These items represent the choices you are most likely to consume
• Attempt to make these "highlighted-items" regular selections in your diet
• Quality protein consumption and appropriate timing (post-workout) can decrease muscle
soreness and improve recovery time
• Protein at every meal will enhance recovery
• Active athletes can get away with medium-fat protein sources
• Male athletes have approximately a 25% higher protein requirement than females
• Lean Protein Sources - 1/2 as much fat compared to protein
• Medium Sources - fat and protein are equivalent
• High Fat Sources - more fat than protein
• Consuming BOTH carbohydrates and protein following a workout is 2x better than just having
a regular sports drink
• Drinking only a sports drink will not help quickly rebuild broken-down muscle
• Drinking a protein powder mixed with water will not successfully refuel carbohydrate levels
• YOU MUST HAVE BOTH!
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• Effective post-workout nutrition = Gatorade + Chocolate Milk
STEP 3 - DIVERSIFY PROTEIN SOURCES AND LOW-FAT SOURCES
Lean Protein Sources
Eggs/Beef/Game: Egg Whites, 95% Lean Ground Beef, Ground Round, Flank Steak,
Tenderloin, Lean Deli Roast Beef, Porterhouse, Buffalo
Pork/Lamb: Ham, Canadian Bacon, Tenderloin, Lean Deli Ham, Lamb Roast, Chop, or Leg
Poultry: Chicken, Turkey, Cornish Hen, Duck, Goose, Lean Deli Meats
Fish/Shellfish: Clam, Crab, Lobster, Scallops, Shrimp, Cod, Trout, Fresh/Canned Tuna in
Water, Salmon, Oysters
Dairy Sources: Skim-1% Milk, Fat Free Cottage Cheese, Parmesan Cheese, Yogurt from Skim
Vegetable Sources: Peas, Soy Milk, Soy Burgers
Medium-Fat Protein Sources
Eggs/Beef: Regular Eggs, 85% Lean Ground Beef, Prime Rib, Rib-Eye Steak, Corned Beef,
Short Ribs, Fried Veal
Pork/Lamb: Top Loin, Lamb Chop, Boston Butt
Poultry: Ground Turkey, Fried Chicken
Fish/Shellfish: Any Fried Fish or Seafood, Canned Tuna in Oil
Dairy Sources: 2% Reduced Fat Milk, Cottage Cheese, White Cheese, Provolone, Mozzarella,
Plain Low-Fat Yogurt
Vegetable Sources: Tofu, Soy Yogurt, Boiled Green Soybeans, Soy Milk
High-Fat Protein Sources
Beef: 75% Lean Ground Beef, Beef Ribs
Pork: Spareribs, Ground Pork, Bacon, Bratwurst, Italian Sausage, Polish Sausage
Dairy Sources: Whole Milk, Cottage Cheese, Yellow Cheeses such as American, Cheddar,
Monterey Jack, Swiss
Vegetable Sources: Peanut Butter, Soy Cheese
MANAGING WEIGHT
• On inactive days, one should reduce and/or eliminate:
• Medium-fat proteins
• High-fat proteins
• Fast digesting carbohydrates (high glycemic)
• It is recommended to feed athletes at least every 4 hours
• Example: breakfast, lunch, post-workout, dinner, late snack
• You MUST plan ahead to make this happen during a regular school day
• This schedule helps to reduce over-eating, as another meal is always coming
PRE-GAME NUTRITION
• Pregame - typically eat last solid meal 3-4 hours prior to activity
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• Liquid meals/snacks can be consumed 1-2 hours pre-activity
• Lots of high-water foods from Step-1 food list
• Select slower digesting carbohydrates (low glycemic)
• Small amounts of lean protein
SUPPLEMENTS
• May do no harm, but are they harmless?
• Supplements are NOT regulated by the Food & Drug Administration (FDA)
• Ingredient lists are not tested for accuracy
• Results are not proven
• DIETARY PATTERNS WILL ALWAYS BE MORE POWERFUL AND INFLENTIAL
THAN SUPPLEMENTS!
• You do NOT need any form of supplementation
• Addressing all controllable issues will produce real results
• 1) Do you consistently eat from each of the 3 steps above?
• 2) Do you consistently eat adequate amounts from the 3 steps above?
• 3) Do you consistently (3-4 months) train HARD without missing workouts?
• 4) Do you consistently get enough sleep?
• 5) Do you consistently use the post-workout nutrition outlined above?
IMPORTANCE OF SLEEP
• Good quality sleep in adequate amounts allows us to perform at our optimum, both physically
and mentally:
• Physically:
• Enables the body to significantly recuperate and restore energy
• Enables the body to repair itself
• Helps our immune system to work at its best
• Mentally:
• Lack of sleep can lead to anxiety
• Crucial in our memory retention and the learning of new motor skills
• Ideally, you should get at least 7.5 - 9 hours per night
• Naps should be 15-20 minutes in length
FINAL RECOMMENDATIONS
• Every meal and snack should include foods from ALL 3 steps
• Only make changes in your diet that will be consistent
• Consistently making small improvements over time is more likely to yield success
• Small changes over time will become habit and eventually apart of your daily routine
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• Making too many changes in a short time is unlikely to yield success
• Big changes in a short time period are difficult to maintain in the long term
• Take your nutrition seriously; it is a critical factor in movement, speed, change-of-direction,
endurance, and reducing injuries of fatigue and force.
APE Class
To win championships by developing elite athletes through a holistic training system. The
athletic development program will allow each individual athlete to reach their own genetic
potential by improving all aspects of performance. The system will be structured to include all
facets of athletic development and the potential reduction of injuries.
Program Philosophy
The philosophy of the program is based on the idea that training for strength and explosiveness
in the weight room will directly carry over to success in all sports. Every session will be
approached with maximum effort and intensity. Athletes will be expected to bring the same
focus to each training session as they would for their own sport-specific practices. We will train
for elite speed, strength, and power.
Block 0 Training (Freshman - Only APE)
Absolutely, all focus is placed on perfecting technique. Proper mechanics in the most basic
movements will be taught. These movements are the absolute bare minimum each athlete must be
PERFRECT at performing before advancing in the program. Our goal is that when we begin
teaching the Olympic lifts, every athlete has a solid base of all the fundamental exercises. This
will dramatically improve the learning curve when teaching the Olympic movements. Also, when
sessions become more dedicated to Olympic instruction, athletes will be capable of moving
immediately to the fundamental exercises after teaching. This allows the appropriate time for
teaching, while still getting additional work done. Block 0 consists of six different routines.
Athletes will be progressed at different rates. For example, athletes may alternate between
workout 1 and workout 2 for many sessions before advancing, and this may continue in this
manner through the six different regimens until Block 0 is complete. On the other hand some
athletes may be able to move through Block 0 in as little as 2 weeks. All athletes are different,
and progress at varying speeds. This must be taken into account when evaluating progress and
advancement. There will be goals established for all athletes before moving on to Block 1
training. Progressions that will be emphasized in Block 0 Training will include squat, single leg,
pull (UB/LB), press (vertical/horizontal), and kettle bell progressions.
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Personal Trainers
We strongly discourage personal trainers. We want our athletes to train with us so that we can
best monitor their progress. There is always a concern with personal trainers and overtraining. If
there is no coordination between what we are doing at Cathedral and what your personal trainer is
doing there is a great risk of overtraining, which can lead to injury. If you feel you need
additional training please contact our strength and conditioning coach for additional workouts.
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