Healdsburg High School

Our Philosophy

“Whether one wrestles to earn a team berth or to become a world champion, he enlists in a proud community of athletes known for their courage and dedication. In the most demanding of all athletics, the wrestler is commanded to condition his body to the very limit of his endurance, habitually denies himself of normal pleasures, and proves himself time and again in grueling competition, frequently under pressure. A nobility becomes the sport. There is no mat space for malcontents or dissipaters. One must neither celebrate insanely when he wins nor sulk when he loses. He accepts victory professionally, humbly; he hates defeat, but makes no poor display of it. More enduringly than any other sport, wrestling teaches self-control and pride. Some have wrestled without great skill; none have wrestled without pride.”

Unknown Author

Program Outline

The young men and women who decide to join the program at Healdsburg High School will be instructed in the fundamentals of the sport of folkstyle (or collegiate style) wrestling. They will learn proper techniques, strategies, conditioning, good nutrition, goal setting and discipline. Whether one is a beginning wrestler or one which has been involved in the sport for many years, he/she can expect to excel in our program. A strong work ethic, high commitment level and good sportsmanship will all be emphasized by the coaches and will be expected of each wrestler.

Each day should be an opportunity to improve oneself with the ultimate goal in mind of being the best YOU can be. We do not expect every wrestler to be a league, section or state champion. What we do expect – and demand – is that each wrestler strive to be the very best that he/she can be with the tools that they have at hand. That success level will be measured differently for each wrestler and will be based on individual athletic ability, experience and desire. The level of commitment and discipline required to be successful at the sport of wrestling will be carried by these young people for the remainder of their lives.

Keep in mind that we are at a level of competition where a certain amount of competitiveness is expected. We all want to win matches, with league and section titles being major goals. We will set team and individual goals based on the experience level of team members and will do everything we can to achieve those goals. What we will not do though, is sacrifice good sportsmanship and ethics to achieve it. We want to develop character along with a well trained athlete.

Preseason Checklist

Physicals / Insurance form

· You must have physicals completed and the doctor/insurance forms turned in to Ms. Hampton before the first day of practice (First Monday in November).

Transportation fee

There is a $45.00 fee which is required that goes to the cost of buses and transportation to and from meets. This must be paid prior to the start of practices.
Drug/alcohol abuse policy forms must be signed.

Equipment:

Equipment required to purchase:

Wrestling shoes (The team has quite a few pairs of used shoes that have been donated to the team by past members. If the cost of shoes is an issue, please see the coaching staff about a used pair).
Workout shorts – Several pairs.
Workout shirts – T-shirts or sweat shirt, whichever is preferred by the wrestler.
Kneepads (optional)

Equipment issued by the team:

One pair of headgear (to protect the ears)
One pair of game shorts – These are part of the warm-ups and are NOT to be worn to practice, in P.E. or around town.
One warm-up set – This is ONLY to be worn on game days and to/from matches.

Facilities

Practices and home competitions are held in the high school cafeteria/wrestling room near the northwest corner of the campus. Right off the cafeteria is the wrestling team room. This team room houses our 3 wrestling mats and contains lockers for team members which will be issued after the season begins. Also adjoining the team room is our equipment room which contains all of the supplies and equipment for the season. A restroom is available out in the hallway west of the wrestling room. After school each day the cafeteria tables must be put away in the hallway, floors swept and wrestling mats rolled out. The mats must be swept, taped and disinfected EACH day prior to practice and it is the responsibility of the team captains to see that this is done. After practice, the tables need to be put back in the cafeteria. Everyone needs to pitch in to make sure that the facilities are well maintained and clean. We have a fantastic facility and you should be proud of it. Please help keep it clean.

Practices

Practice rules

The first day of regular practice begins on the second Monday in November. Practices are Monday thru Friday from 3:30 pm – 6:00 pm except on match days. 3:30 to 4:00 on Mondays and Thursdays will be weightlifting. Tuesdays and Fridays will be running/conditioning. You should have a pair of decent running shoes for conditioning days. Do not run in wrestling shoes or any other shoes not designed for running.
We will be on the mat at 4:00pm for practice – Technique instruction, drilling and live wrestling.
At the completion of practice each day, EVERYONE is expected to help roll up mats and put away in the team room. Failure to do so will result in the loss of ones’ spot in the lineup on match days.

Locker room rules

Each wrestler will be assigned a locker in the wrestling team room (based on availability). It is the wrestlers’ responsibility to keep that locker clean. Do not keep food or valuables in the lockers. If you would like a key to lock your locker, you can pay a $5.00 key deposit and you will receive a key. This will be returned at the end of the year when key is returned. If the key is lost, we will keep the key deposit.
Everyone is expected to help keep the wrestling room and the locker rooms clean and orderly. Please keep your clothes and personal items in your assigned locker and backpacks either on top of the lockers or in the back room. Put trash in garbage cans. Even if it is not your trash, pick it up and throw it away. Do NOT spit on the floor.
Once everyone is dressed and on the mat, the locker room will be closed and no one will be allowed in unless given specific permission by a coach.

Practice checklist

Each day for practice, wrestlers should bring their own water bottle, practice clothing, headgear and wrestling shoes. The headgear is required gear at practice. It must be worn at all times when doing live drills or live wrestling.

Challenge matches

Varsity and JV spots are determined by a series of “challenge matches” between all wrestlers in a particular weight class. The winner of the challenge series will be the varsity wrestler, the next in line will be the first JV wrestler and so on. Everyone is on an equal standing at the beginning of the season. No one has a varsity spot until earned.
Challenge matches will be held once a week at a predetermined time. Once an order is determined you can only challenge the man directly in front of you on the ladder. You must be the “first JV” man to challenge the varsity wrestler. In other words, you must work your way up the ladder.
After challenges are complete for a given week, you will retain your spot for all competitions during that week.
Coaches do reserve the right to adjust the lineup and make game day changes based on an opponents’ lineup. We may move people around on any given night to maximize certain match ups to increase our odds of winning a match.
You can lose a spot or be moved to the back of the ladder due to poor attendance, inappropriate behavior and not following team rules.

Injured wrestler practices

Unless you have a serious injury or unless otherwise specified, you are expected to be at practice.
Upper body injury (and ones with ringworm):
- 30 minutes of running (can run hallways if raining, if sunny can go on a 3 miles run) or 30 minutes on exercise bike.
- 10 – 20 yard sprints
- 10 – 10 yard sprints
- 10 – 5 yard sprints
- 20 hindus
- 3 sets of 30 crunches
Lower body injury.
- 3 sets of 30 crunches
- 3 sets of 25 pushups
- 3 sets of as many pull-ups as you can do.
- 3 sets of 20 shoulder presses
- 3 sets of curls
- repeat routine until practice over

Make-up practice

Make up routine still to be determined.

Competition Day Rules and Procedures

Home duals -

You must be in school for 4 periods on game days.
For home duals we will meet in our wrestling room at 3:15 pm for facility setup. Everyone is expected to help.
At 4:00 pm we will have a mandatory 20-30 minute drill session. Overweight wrestlers need to stay and drill/wrestle until weight is made.
Weigh-ins will be held at 5:00 pm. Immediately following weigh-ins, wrestler should eat a small pre-game meal. Make it nutritious.
JV matches begin at 6:00 pm. Varsity matches follow the conclusion of JV matches.
All wrestlers will stay in the area of the team benches to support the rest of the team.
Not only are we representing Healdsburg Wrestling but Healdsburg High School and the community of Healdsburg, as well. You will conduct yourself in an appropriate manner displaying good sportsmanship and proper etiquette.
Dress in an appropriate manner to represent HHS and Healdsburg Wrestling. You may wear your warm-up top to school on game days and wear a nice pair of pants and decent shirt.

Away duals –

You must be in school for 4 periods on game days
For away duals we will meet in the wrestling room at the assigned time to gather gear.
Bus will depart from the redwood grove at the assigned time.
Everyone must ride the bus with the team, to and from the host school, unless specific permission has been granted otherwise. You may only leave with a parent or guardian.
We will weigh-in at 5:00pm at the match site.
Overweight wrestlers may need to run or drill to assure that they make weight on game day.
JV matches are usually, but not always, wrestled first with a start time of 6:00 pm unless otherwise noted.
All wrestlers are to sit with the team to support your teammates.
Not only are we representing Healdsburg Wrestling but Healdsburg High School and the community of Healdsburg, as well. You will conduct yourself in an appropriate manner displaying good sportsmanship and proper etiquette.
Dress in an appropriate manner to represent HHS and Healdsburg Wrestling. You may wear your warm-up top to school on game days and wear a nice pair of pants and decent shirt.

Tournament days –

You must be in school for 4 periods on Fridays before a tournament.
Tournaments are usually held on Saturdays.
The team travels together and you are expected to meet at the high school at the appointed departure time to travel with the team unless specific permission is granted otherwise. If you do not show up, expect a wake up call from the coaching staff.
All weigh-ins on tournament days will be conducted as a team. After weigh-ins, we will have breakfast as a team. As in years past, we would like parents to help in preparing a nutritious team meal that can be eaten at the tournament site or somewhere close. The wrestlers will be expected to pitch in a couple of dollars each to help with the cost. We would like to get a way from going to restaurants for breakfasts as it usually hampers performance due to bad eating habits and time constraints.
We will be on the mats at least 45 minutes prior to the start of the tournament for warm-ups. It is imperative that we conduct a thorough warm up prior to the start of competition. The team captains will be responsible for conducting these warm ups.

Game Day Checklist –

1. Singlet

2. Warm ups (Sweat top and shorts)

3. Headgear

4. Wrestling shoes

5. Nutritious snacks for after weigh-ins or during the day and/or money for food

6. Water or sport drinks

Wrestler's Duties

Participating in a high school sport requires a big commitment of your time and energy and as such, you must budget these things accordingly.
Follow all team and school rules.
ACADEMICS: Stay on top of your school work You must maintain a 2.0 GPA (grade point average). This is only a “C” average. You should not be satisfied with that. You CAN and SHOULD do better! Communicate with teachers and coaches so you will be aware should a problem arise. Don’t wait until grades come out and it’s too late.
COMMITMENT: High school sports in general and wrestling in particular require an incredible amount of dedication and commitment.

Be at practice on time each day with all gear ready to go.

Eat right and get plenty of sleep. Wrestling is possibly THE most demanding sport - both physically and mentally. It takes a lot of energy to get through practice each day and wrestle several matches each week, besides keeping up on school work. Budget your time so that you can get 8 hours sleep every night. Eat healthy meals to insure that you have the sufficient “fuel in the gas tank” to get through the day with the proper energy and attitude.

Be dedicated to improving yourself EACH day. Work hard and listen to the coaches.

ATTITUDE: Wrestling is a contact sport. It takes a certain toughness to make it through each day. We realize that not everyone possesses the same amount of athletic ability, but everyone has the ability to improve themselves.
Be on top of weight management.

Captain's Duties

To be an example to the rest of the team. To show the younger members of the team the dedication and work ethic needed to participate and excel in the sport of wrestling. Lead by example.
Lead warm-ups at practices and meets
Assist the coaches at practice by making sure the mats get out on time, the mats get cleaned daily, that practices run in an orderly fashion and to help minimize goofing around by team members.
Communicate with the coaching staff any needs or concerns that may arise throughout the year.
Communicate with the team to find out any needs/concerns.
Help make sure that locker room and wrestling stay clean.
Most important: Set the tone for practices and meets. Younger wrestlers will respond to your examples. Show them what it takes to succeed and what is expected of them.

Team Manager Duties

To be determined

Parent Support

We are not a “win at all costs” program. We want to be successful and have a winning program but we want achieve this through teaching proper technique, a good work ethic and good values. A certain amount of understanding and sacrifice must be made by the parents for each athlete to achieve the most of their experience.
We expect a certain level of commitment from each wrestler. Without that commitment, he/she cannot succeed. We would like your help to insist and encourage your son or daughter to make and follow through on that commitment.
Please communicate any concerns, problems or questions to the coaching staff. We want to help.
Support your child (and support the team) by attending as many competitions as possible.
Please volunteer to help support the program when possible.

Achieving a Varsity Block

Varsity letters will be achieved based on a point system. You will accumulate points for each match wrestled based on the following table:

Pre-season dual meets – 1 point each (2 point total)
League duals – 1 ½ points each (9 points total)
League finals – 2 points (2 points total)
Varsity tournament (bracketed) – 2 points (10 points total)
Varsity tournament (team) – 2 points* (2 points total)
*(If two wrestlers are splitting time at a dual meet tourney, each one will achieve 1 ½ points)

A varsity letter will be achieved if the wrestler accumulates a minimum of 15 points during the course of the season (60% of possible total). Please note that this point total is based solely on participation through varsity contacts and NOT on wins and losses.

Challenge matches will be conducted within the team on a regular basis to determine the varsity wrestler for tournaments/meets. That varsity spot normally is held for a one week period which usually consists of one dual meet and one tournament. Generally, challenges are held one day prior to tournaments or dual meets but may be shifted based on coach’s discretion to accommodate coach’s requirements. They will not be made up solely for the wrestler’s convenience due to a missed practice.

Sometimes, last minute lineup changes can occur due to a coach’s discretion. If a wrestler has earned a varsity spot for a given week but was removed from the lineup by the coaching staff (for a reason other than disciplinary ones) the points for that match will still be earned.

Note: To retain the points for a varsity contact, the wrestler must attend full practices on the day before AND the day following a tournament/meet. Also, for every 2 unexcused absences during the year, one half point will be deducted from the overall point total at year end.

Varsity letters can be denied or withheld for failure to participate, poor sportsmanship, poor attendance and/or failure to assist in the day to day activities of setting up/cleaning up for practices and meets.

***Final discretion on achievement is left up to the coaching staff and can be based on team participation, achievements, leadership or other contributions to the overall support of Healdsburg Wrestling***

Nutrition

Proper nutrition is an integral part of a successful wrestling program. The demand that wrestling places on the body, mind and emotions are incredible From the sheer physical exertion, to the emotional demands of competition and the required weight management, along with keeping up on school work, it is imperative that one pays close attention to the body’s’ nutritional requirements if you wish to be successful. The coaching staff will conduct parent meetings after the season begins to discuss weight management and nutritional issues.

A couple of web sites that can help with nutrition information are:

www.drweil.com Web site for Dr. Weil – Author of “Eating Well for Optimum Health”

www.anl.usda.gov/fnic U.S.D.A. Food and Nutrition Info

www.cifstate.org/HealthSafety/eating.htm Recommended Wrestler's Diet web site

Off-season Program

Freestyle season: Mid March to mid to late May (depending on commitment level). Practice times to be determined.

Although we do not expect wrestling to be a 24-7 year round job, to be successful at this level requires a greater commitment than most of the young men/women have given to this point in their lives. At the conclusion of the high school wrestling season is the youth or freestyle season. We conduct practices at the high school 2 nights a week with the youth program. We would like to see every wrestler participate in at least 15-20 matches during the freestyle season. Tournaments are held on Saturdays locally and are much more casual in nature than the HS matches. They are a great way to improve ones skill level in a much more casual and relaxed manner than during the high school season. This can even be done while participating in another sport. There is no conditioning during these practices with technique being the major focus. We would like to see the high school wrestlers participate as counselors to the wrestlers in the youth program. They look up to you and it is a great way to teach the young wrestlers the tools which they will need to succeed.

Summer weight training program: From season end until season start. Mondays, Wednesdays and Fridays 3:15 pm to 4:30 pm.

If not involved in another sport, each wrestler should make every effort to begin a weight training program. The coaching staff can help with routines which will increase strength and give wrestlers a foundation for success.

Summer wrestling program: Times to be determined. (six week period mid July to early August)

Practice 2 days a week from 5:30 pm to 7:00 pm in the high school cafeteria. The emphasis will be on improving fundamentals and techniques for each skill level. There will be some live wrestling at the end of each practice session.

November to March: High school season