What is Track and Field?
Track and Field is a team sport in which athletes participate in a number of events. The running
events range from 100 meters to 3200 meters, with both individual races as well as relays (4
people competing). The field events include throwing, jumping and vaulting. An individual
athlete may compete in a maximum of four events per track meet.
A track is 400m. in length. Each side is 100m. Most tracks have 6 or 8 lanes, Benedictine and
Eastern Illinois Universities have 9 lanes. For events that are 400m or less, the athletes run in
their assigned lane the entire race. For events 800m. or more, athletes may cut in to lane 1, after
running in their assigned lane for one turn.
Indoors the track length’s vary. Track surfaces are also different. Some meets athletes are
allowed to use spikes on surfaces, others not. The races for indoor meets is also different at every
meet. The lengths go from 55 meters to 3200 meters.
There are several types of track meets:
On Tuesdays we typically go to (however there are 2 Monday meets):
Dual meets-a meet between 2 teams
Triangulars- a meet between 3 teams
Quads -meet between 4 teams
On Fridays or Saturdays we go to: This year due to Easter, we have one Invite on a Thursday.
Invitationals-these are meets with anywhere from 5 teams to more than 25 teams. Each team is
limited to our top 2 athletes per event and one relay entry. Often they will have preliminary
rounds as well as finals in races of 200m or less. Preliminary rounds are usually in the mornings
(on Saturdays) and around 4 p.m. on Friday nights. Finals will typically start about 20 minutes
after the last prelim round.
Dual/Triangular meets are generally 2.5 hours, we are usually home between 8:00 and 10:00
p.m. The time depends on where the meet is held Invitationals are all day events, if the
Invitational is on a Friday night, we most likely won’t arrive home until close to midnight.
What are the events?
The order of events for a typical track meet is as follows:
The girls’ event typically runs first, followed by boys frosh-soph, then boys varsity.
Although some of the distance events or heats will be combined in order to save some time.
4 x 800 relay - 4 runners each run 800m. (Two laps each)
4 x 100 relay - 4 runners each run 100m (Either one straightaway or one curve)
3200m run - This is also called the 2 mile, 8 laps around the track
100/110m. high hurdles - the boys run 110m; the girls run 100m.
100m. dash - one straightaway
800m. run - 2 laps around the track, the half mile
4 x 200 relay - 4 runners each doing 1/2 lap or 200m.
400 dash - 1 lap around the track
300m. intermediate hurdles – The start is on the opposite side of the track
1600 run - the mile, 4 laps around the track
200 dash - 1/2 lap...look for the start on the opposite corner of the track
4 x 400 relay - each of the 4 runners completes 1 lap-Often very exciting race.
While the running events are competing, the following field events are also going on:
Shot Put, Discus, Long Jump, Triple Jump, High Jump and Pole Vault.
Typically, high jump is at one end of the field, near the goal posts, the long and triple jump and
the pole vault can be found on one of the straight-aways, and the throws are typically found
outside of the track area. Many tracks, however, have moved their field events outside of the
stadium.
Athletes are expected to check in and out of these events to compete in their running events,
which will not wait for them.
Why are there 2 different ways of telling the time?
Depending on the type of timing system being used, the times are recorded to the tenth of
seconds, or the hundredths. For using a manual stop watch, a runner’s time is always rounded up
to the nearest tenth. For example, if the watch reads 11.01, the time would be recorded as 11.1
seconds. If a Fully Automatic Timing (FAT) system is used, times are recorded to the nearest
hundredth. When you see the results if the time was recorded in tenths, it was handheld, if it is
recorded in hundredths, it was FAT. Handheld times are converted to FAT times by adding .24.
Tuesday meets generally use handheld timing, while many of our Invitationals use FAT.
What is a good time/mark for each event?
This depends on the level of each individual athlete. We encourage each athlete do beat their
own personal records. Our varsity athletes may have more lofty goals of breaking a school record
or hitting the state qualifying times.
How does the scoring work?
Points are awarded for more than one place in all meets, depending on the number of teams
competing. Relays and individual events are scored differently according to the following table:
Number of teams
2
3
4
5
6
7 or more teams
Individual scoring
5-3-1
5-3-2-1
6-4-3-2-1
8-6-4-2-1
10-8-6-4-2-1
10-8-6-4-2-1
Relay scoring
5-0
5-3-0
6-4-2-0
8-6-4-2-0
10-8-6-4-2-0
10-8-6-4-2-1
If there is a tie in an event, the points are divided equally between the teams.
What causes a disqualification?
False Start-The IHSA has a no false start rule. Once athletes are called to the set position, they
must remain motionless until the gun starts the race. In the sprint races
false starts are more prevalent than in distance events.
Hurdles-Athletes are not allowed to deliberately kick the hurdles over. Athletes’ legs must go
over the hurdle, not around it. Running around a hurdle, touching a hurdle with the hand, and
impeding another hurdler are also not permitted. They will be disqualified for these violations.
Language-The IHSA promotes good sportsmanship during competition. Any athlete using
questionable language will be disqualified from their event.
Uniform-Athletes must keep their uniform on in the competition area. They will be disqualified
for removing a jersey while on the track or in a field event area.
Batons-During relay events, if a baton is thrown, the relay team will be disqualified. If a baton is
dropped, the athlete that dropped the baton must be the one who picks up the baton, without
interfering with other runners.
Exchange Zone Violation-During a relay, athletes have 20m in which to hand off the baton.
When the leg of the race is 200m or less, the outgoing runner is permitted an acceleration zone of
10m.; in the 400 and 800m. legs of the race, the outgoing runner must start entirely in the
exchange zone. The baton must be exchanged within the zone (the big triangles on the track).
Incoming runners may not interfere with outgoing runners on other relay teams.
Lane Violation-During events of 400m. or less, athletes must remain in their lanes. In the
distance events, an athlete will be disqualified if he/she runs three consecutive steps on the inside
line.
Use of electronic devices-Cell phones and personal radios/iPods are prohibited in the
competition area. Athletes may not use their electronic devices outside of the team tent area.
This includes when an athlete is warming up.
Video images-During any competition, athletes may not view any video image in a restricted
area. This includes video tape, digital cameras, or cell phone’s pictures. Please do not show any
pictures or video to an athlete without confirming the area that is non-restricted.
What Are Practices Like?
Practices are every day from 3:00 to 6:00, although depending on how many specialty events
your athlete competes in, practice time may need to be extended. Check the calendar for practice
times on early dismissal days. We also post the workouts on our website. On days where there is
no school, we practice from 8:00 a.m. until 10:30. Distance runners will have practice before
school on Monday, Wednesday and Fridays; Field event athletes will weight lift before school on
Mondays and Wednesdays (we also encourage Thursday mornings). We begin each practice with
a short warm up. The workouts are designed so that each athlete can work at their own ability
level. Each day we work on drills and field events. At the end of each workout we conclude
with a cool down. After the running part of the practice is over we move to the weight room
where we work on strength and agility by alternating weight training and plyometrics. Varsity
athletes who are in field events will be asked to do their weight training before school. Throwers
will also be weightlifting before school. During the competitive season we may also do some
cross training by working out in the pool.
What should athletes wear or bring to practice?
During the spring, the Mother Nature provides a variety of climate conditions. Each athlete
should have warm clothes (hats and gloves, heavy sweats) as well as shorts and t-shirts. On pool
days, besides the swimsuit, each athlete should have clothes for practice in case the pool
becomes unavailable. Good running shoes are a necessity; they help prevent injury. Every athlete
should bring his/her own water bottle as well every day-whether it is warm or cold outside.
Any Special Diet?
Athletes need energy. They get their energy from the food they eat. Sounds simple, but all too
often some athletes feel the need to lose weight and they do so by not eating. We encourage our
athletes to eat regularly (don’t skip meals) and to eat smart. Foods that are high in carbohydrates
and low in fat are best. Bagels, fruit, whole grain crackers or muffins are good. Stay away from
candy, chips and ice cream. Carbonated sodas are not recommended.
Dehydration can be a serious problem for some athletes so it is important to drink lots of water.
Not just after a workout but throughout the day. Each athlete should bring a water bottle to
practice each day.
How much rest should my athlete get?
Proper rest is critical to maintain a high energy level. Please stress with your athlete that they
should get proper rest (minimum 8-9 hours) on a daily basis. Before a meet, they should be in
before 10:00 p.m. Please help us keep our team healthy by ensuring they get proper rest. On
nights before meets, encourage your athlete to turn the cell phone off.
Can my athlete work during track season?
Most student athletes have a very difficult time managing their time between academics and
sports. Working takes away from both of these things. If it is necessary for your athlete to work,
help them to schedule their hours in such a way that they can still get enough rest, have enough
time for homework and so that it does not interfere with practice/meet time. Work is not an
excused absence for missing practice. Since we practice until 5:45 most days, no one should start
their work until after 6:15. Check our calendar for practice times and meets.
What about school attendance?
We feel that our student athletes are students first. They must be in school in order to maintain
the proper grades. School policy is that a student must be present in their last four classes of the
day in order to participate. However, we expect track athletes to be in school all day every day,
unless they are ill. Tardiness to school is also unacceptable. Students should arrive on time,
every day. We also discourage our athletes from leaving their classes for any reason. We want
them in 7 classes per day, 50 minutes each class period.
What should I do if my son/daughter gets injured?
As coaches, we ask that you let us know of an injury. For most injuries, we will usually have the
athlete see our school trainer to assess the injury. The trainer will recommend a variety of
therapy options including exercises, cross training, rest, ice. If the injury is serious, the trainer
might recommend seeing a physician. If this is the case, we suggest going to a sports medicine
physician. Please do not just tell your athlete to skip practice if there is an injury.
What Kind of Shoes should we buy?
Every athlete is different and so the kind of shoe that is best for each athlete is going to be
different but one thing is certain and that is getting a good pair of shoes is the most important
thing you can do to enhance your performance. Plan to spend between $60 and $70. Serious
athletes may also want to get a pair of racing spikes or competition shoes. For first-time runners,
we recommend going to a running specialty store (Dick Ponds for example) and discuss your
shoe needs with an expert.
Dick Pond’s
2775 Maple Ave
Lisle 60532
(630) 357-6884
Runner’s Grove
5155 Main Street
Downers Grove 60515
(630) 493-0800
Naperville Running Company
34 West Jefferson Avenue
Naperville 60540
(630) 357-1900
What clothing is needed for meets?
On meet days, team members will wear their uniforms and team-issued sweats. If they would
like to wear anything under their uniform the following guidelines should be followed. Under
the jersey, a solid black t-shirt (no writing is allowed on the shirt). Under the shorts, solid black
pants are to be worn. Athletes may wear stocking caps and gloves while running (unless the
athlete is in a relay). Jewelry is not allowed. Relay teams must match.
What About Before a Meet?
Getting ready for a big meet starts the week before as the athlete thinks about the competition
and their events. As a team, we set both individual and team goals for each meet. Ask your
athlete what their goals are. The night before a meet the athlete should eat a good meal (pasta is a
favorite) and plan to get in bed early (10:00 p.m. is good). Pack a bag including uniform, sweats,
spikes, change of socks, water bottle and snack. Athletes should arrive at school at the
designated time so they don’t miss the bus.
How Can I help out with the team and at meets?
Encourage your son or daughter to do the best they can. See to it that they make every practice
and every meet. Take an interest in their sport and attend as many meets as you can. If you
can’t make a meet, ask them about their competition and how they did.
If you want to take an active role in helping out, volunteer to bring refreshments to the meets,
take pictures of the athletes during and after the meets, help out at home meets with scoring and
timing, or maybe host a small, pre-meet dinner.
Track meets require a huge amount of help to run efficiently. If you would like to help these run
more smoothly, here are a couple of areas that always need assistance:
Setting up, moving and removing hurdles during these events, whether it is a home meet or an
away meet is always appreciated.
At home meets, the field events can always use help. If we are hosting a meet, the finish line
may need some help with timing, and policing the area to keep it clear for the timers. See Coach
Kaplan if you would like to help out at a home meet.
At home meets, we are also in charge of finding volunteers to help with the concession stand. Emails will be sent asking for help in this area!
At the end of the season, at our awards night, we like to have photos for our families to look at,
and have as keepsakes. If you are at a meet, and can take pictures, we would really appreciate it.
When you have your film developed, please have double prints made, and send one set to Coach
Kaplan, prior to awards night. If you are taking digital pictures, contact Coach Kaplan to have
them posted on our Flickr site. This truly is the best way for you to help us out.
Who is my athlete’s coach?
Steve Wolf
Rainy Kaplan
Brian Dunne
Jerry Fischer
Kristofer Pierce
Scott Larem
Quintin Brown
Head girls coach
Head boys coach
Assistant coach
Assistant coach
Assistant coach
Volunteer Assistant coach
Volunteer Assistant coach
We also have several alumni who come to help us out at practices and at meets.
Event specialties
Coach Wolf
Distance
Coach Pierce
Long Jump, Triple Jump, High Jump, sprints
Coach Fischer
Shot Put and Discus
Coach Larem
Sprints
Coach Kaplan
Sprints, Relays, Pole Vault and Hurdles, Jumps
Coach Brown
Sprints
Coach Dunne
Sprints/Distance
Need all the latest Track and Field information? Check out any of our websites:
School website: http://www.cusd201.org/domain/667
Athletic.net: http://www.athletic.net/TrackAndField/School.aspx?SchoolID=16774
Facebook: http://www.facebook.com/westmonttrack
Flickr: http://www.flickr.com/photos/westmonttrackandfield
Twitter: https://twitter.com/#!/westmonttrack
Instagram: WestmontTrack
Athletics2000: http://www.athletics2000.com/westmont
Before meets we will e-mail the tentative line up and an information sheet which will give
particulars about that meet. They will also be posted on our website. However, these line ups can
change (and usually do).
During meets, we will make every effort to Tweet the results as they happen. After meets, results
will be posted on our team website and www.athletic.net and www.Athletics2000.com