REGISTRATION INFORMATION AND
CAMAS HIGH SCHOOL GIRLS' SOCCER HANDBOOK
Nil Satis Nisi Optimum
(Nothing but the best will do.)
REGISTRATION INFORMATION
- Student Athletic Policies & Required Forms
– Physical Form for Doctor - add to Final Forms when completed
- CHS Girls' Soccer Expectations
- On-line Registration Forms & Process Information (Link for full details)
BEFORE YOU REGISTER:
- Have a completed physical [within the past two (2) years] from a physician. Physical must be good until 11/20 of this year.
- Have read and understand the Athletic Code of Conduct.
- Have read and understand the CHS Girls' Soccer Expectations
It will be helpful to have the following information handy to allow for accurate completion of your online registration.
- Doctor Information
- Health Insurance Information
- Emergency Contact Information
A parent/guardian should register by going to the link below:
FinalForms.com
selecting ‘Submit’, the registration will be complete. You will receive a completion email from FamilyID confirming your registration.
- At any time, you may log in at www.familyid.com to update your information and to check your registration(s).
- To view a completed registration, select the ‘Registration’ tab on the blue bar.
- If you need assistance with registration do not contact the school, contact FamilyID at: [email protected] or 888-800-5583 x1. Support is available 7 days per week and messages will be returned promptly.
You will be given a copy of the following pages to sign and return prior to the second day of try-outs:
CAMAS HIGH SCHOOL GIRLS' SOCCER HANDBOOK
Please understand that high school soccer is very different than club, in that we have a range of players, in age, size, discipline, and skill. Our ages range from 13-18 years old, and these players must compete with one another. Our ultimate goal is safety of our players and a growth mind-set.
COACHES' PHILOSOPHY
The game of soccer is a team sport, and can be played in differing ways and styles. We value each individual player, but understand that each player must adjust to our system of play in order for our soccer to be competitive within our state. Players may play positions that are new to them, or play a position differently than from other teams, in order to support the team. Team culture is our ultimate goal. We expect our teams and players to be kind and professional, yet competitive and honest. The higher you go in our program, the more demands will be made of you pertaining to success of play and coachability, as well as higher coach and teammate expectations.
It is our belief that individual flair should not be suppressed but directed and incorporated into a system of play. Soccer is part art and part science. Each player needs to contribute their strengths to the team as a whole. A totally open, individualistic style of play may in the end hurt the team. The team has a higher value than the individual, as each and every individual makes up each team and their chemistry.
PURPOSE & SCOPE OF THE PROGRAM
Ultimately, the reason we are all involved with this sport is for the love and the fun of it, and to continue to grow and improve. Therefore, an important goal is enjoyment. Another goal is developmental, especially for underclassmen. At this age a player has entered the deciding phase of her soccer career. The groundwork of fundamentals should have been laid with years of training. The ultimate goal of many players will be to prepare to compete for a varsity position. All training methods will be used to achieve and improve the performance level of a player. The demands will be high. Consistency and clarity of focus and definition will characterize the training program. A player should never have to wonder what her role is. All four elements of soccer will regularly be addressed (see below).
Note: At this level, players are acutely aware of their own abilities and, if they so choose, should seek improvement outside of the normal time allotted to training. Individual or group practice is encouraged. Off-season experiences should be standard. There are camps, clinics, and out-of-season indoor and outdoor playing opportunities, as well as kicking the ball around with another person, or alone in the backyard. Another overall goal is to win more than we lose. This is directly related to the first goal. It is more fun to win than to lose. However, this needs to always be kept in perspective. In the end, we will be able to measure our success by how well we worked toward and achieved these and individual goals.
THE STUDENT ATHLETE
Our players are students first, athletes second. Grades are of great concern to the coaching staff. We must always remember that we are dealing with students and that their progress is paramount to anything extracurricular. Conference period (after school) will be required attendance for players with grade problems, so that any student needing extra help from a teacher can feel free to do so and homework will not become a problem for a player. Bring a note.
Soccer will demand a great amount of time. It is therefore important that parents and coaches communicate openly about any concerns affecting academics / grades. Let's always work together toward the academic progress of each athlete. Soccer can be a motivating factor to improve grades. It requires maintaining a minimum G.P.A. and good organization of one's time.
Any student staying at school before training should be studying and doing homework, or they should be with a teacher at conference time.
The home locker room in the stadium will be our team locker room and open at least ten minutes before training.
THE FOUR ELEMENTS OF SOCCER
These are the building blocks of the program:
The performance level of a player is determined by her ability and her preparedness. A player must have both to move up teams.
ABILITY
*Note that the coaches are the ones that ultimately make the decision and have to live with the results. Outside opinion is seldom objective or based on sufficient information and will not influence decisions. Coaches will only talk to parents about their own athlete when it comes to team selection. Playing time is only discussed with the player.
PLAYING TIME
Games are 80 minutes/40 minute halves and a 10 minute halftime. Our teams have different playing expectations based on their competitiveness. All playing time is based on team appointment, position, physical ability (and if injured, you may play less, or rest in order to heal), attitude, mental fitness, size of roster, technical and tactical ability, and the needs of each individual game.
Regardless of game time allotted, each and every player is an important part of our teams’ success. Progress and achievement is due to every individual, no matter the role they play in our program.
Teams 3&4/C - Made up of mostly freshmen and sophomores. All players play. Expect about 40 minutes, maybe more, depending on the above criteria. Typically multiple sub opportunities each half. Starting line-up is never set.
Team 2/Junior Varsity - All players play. Expect about 20 minutes or more, depending on the above criteria. Typically multiple sub opportunities each half. Starting line-up is never set.
Team 1/Varsity - No expectation of play time. Some players may play all game, while others may not play any minutes. Subbing is limited and as needed. Starting line-up is never set. The “best” 11 will start based on game needs.
EARNING A SCHOOL LETTER
A letter is a special award in recognition of the player who has been successful in the CHS soccer program. It requires dedication to the program as a whole, meaningful contribution to the team, and individual effort in character and ability.
The following are requirements necessary for a player to earn such a letter:
ALL-LEAGUE NOMINATION CRITERIA
Nomination for All-League Honors does not guarantee receiving such honors. However, there needs to be a guideline so that players who wish to be considered understand what the coaching staff looks for when nominating a player for the other coaches to consider and vote on.
In our eyes an All-League player should exhibit the following:
• Demonstrate a commitment to the high school program
• Demonstrate working hard in training and in matches
• Demonstrate a level of talent and skill above the average play
• Must avoid suspensions for any reason including academics
• Must play in all league matches except for reason of illness/injury
• Must have a positive influence on the team in word and deed
When considering the nomination of a player, the level of nomination, i.e. 1st Team and 2nd Team will be affected by the above mentioned criteria.
Please understand that there is subjectivity involved in the process as individual coaches will have more insight into their own players than those on other teams, and may promote those players above ones they may be less familiar with. We will nominate our deserving Camas players, however, the other coaches in the league vote, and unfortunately, it is possible that not all players will be named.
OTHER SPORTS/ACTIVITIES
Involvement on other sports teams during our soccer season if not forbidden, but must be monitored closely for the following reasons:
EQUIPMENT
There are many nutritional reasons for diminished performance:
Lean meats, omelets, vegetables such as spinach, bananas, white bread, cold milk take 2-3 hours to digest.
Tea, mineral water, meat broth, soups, cooked rice, soft-boiled eggs, "mashed" potatoes are examples of items that digest in 1-2 hours.
Honey digests in 10 minutes. Oats are highly recommended performance oriented food.
Using this information as a guideline should enable players to make appropriate nutritional decisions.
Make sure that before any match you are fully hydrated (urine should be almost clear - if completely clear, you are most likely missing some electrolytes, salt, and/or minerals in your system).
Good carbs are (but not exclusive to): rice, quinoa, oats, pasta
Good protein are (but not exclusive to): chicken, turkey, fish, lentils, beans, peanut butter, almonds
MORE ABOUT NUTRITION
If you don't know where you're going, you won't know if you got there. If you can't measure it, you can't manage it. These sayings sum up how important goals are. Individual goals and team goals will be set and assessed on a regular basis.
Goals will be set high enough to require extra effort to achieve them yet low enough to be realistic. They also need to fall into two categories: long term and short term.
SHOWING RESPECT
Competition is at the base of a free society. Rules are in place to establish fairness. The satisfaction from true competition can only come with the knowledge that one's opponent was defeated without an unfair advantage. Be positive and encouraging. Criticism, arrogance, condemnation, and complaints do not get one respect. Be humble in victory and congratulatory in defeat and people will respect you. Remember that the difference between winning and losing is often very small. Always present yourself in a positive light. The way you dress and carry yourself makes a lasting impression on others. Be mindful that in a match there are three teams on the field at all times. The third team is usually dressed in black, yellow or red and you want it to like you very much. Show respect.
HONESTY
At the more competitive levels, honesty of how one is performing may come out as unkind, but remember this is about the performance, not the person themselves, in these instances. However, if criticism becomes personal, captains and/or coaches will assist in amends.
WORK ETHIC
A championship team requires a championship effort. Dedication and commitment must be 100%. Nothing worthwhile comes easy. These may be platitudes, but that doesn't make them any less true. Control your mind and form your attitude that work is fun, competition is fun, and the hard earned results are fun. Hard work pays off – even if it is over a long period of time. Be patient and persistent.
Losing requires little effort. The more a team wins, the harder it has to work to maintain the edge over the opponents who will continually increase their effort. In this program, we will work hard because we are winners. Working to win is the only acceptable attitude (regardless of the score, or win / loss record).
SOCCER IS A FAMILY AFFAIR
The support a player gets from family members is essential in building an effective program and ensuring success for the player. Often the family must sacrifice to help the player meet the demands of the sport. Be positive yet realistic in what is said to the player. Avoid put downs of others or predicting outcomes. Words such as, "You'll beat this team for sure," or “you will score a goal,” can put enormous amounts of pressure on a player. Instead, say things like, "Play hard today," or,"I'm confident you'll play tough," or,"I'm excited about the show you'll put on today."
In the event of a loss, it's often hard to know what to say. Everyone handles it somewhat differently. If a player is truly committed, she will not and should not take a loss lightly. However, defeats will come, and they must be dealt with appropriately. It is best to let a player deal with it internally first and perhaps even wait until she brings it up. Praise her effort. Find something positive to say. Praise the opponent (after all, they beat a very good team). Remind her to use the loss as a learning experience from which to improve. Finding scapegoats, especially referees or coaches, does not help the player use the loss as a building block. Matches are also won and lost around the dinner table discussion, so assist your player in preparing her best, without undue pressure.
COMMUNICATION
Communication between the family and the coaching staff may also be essential. We are working together and want no secrets or surprises.
The following times are when coaches must hear from parents. Please schedule a time to meet or call:
Coaching staff:
Keri Tomasetti (Head and Varsity Coach)
Riley Allison (Assistant Varsity Coach)
Emily Roberts (JV Coach)
Kristi Straw (JV2/C Coach)
Henry Rico (JV3/C2 Coach)
Player ContractPlayer Contract
CAMAS SOCCER CORE VALUES
1- In attitude and thought the team always comes first
2- Be willing to earn success through one’s own effort – work hard – no excuses
3- Bring honor to the team in all you do – do the right thing – show class
4- Learn to love your mates – we are a sisterhood
5- Seek improvement constantly – everything can be done better
6- Have some serious fun – enjoy the ride
7- Only your best is good enough in Camas
CAMAS HIGH SCHOOL PLAYING CONTRACT FOR GIRLS' SOCCER
The coaching staff has specific expectations of itself, the players, and the managers.
The coaches will:
– Be to practice on time
– Make demands reasonable
– Make practices meaningful
– Be organized
– Treat players with respect
– Never intentionally insult or demean a player in public
– Commit themselves to do whatever it takes to continually improve the program and players
– Model the Camas Soccer Core Values
The players and managers will:
– Live by the Camas Soccer Core Values
– Be to practice on time
– Follow the attendance policy
– Follow the athletic code of conduct
– Listen to instructions
– Be willing to try new and unfamiliar skills and tactics without complaints
– Show respect and loyalty toward coaches and other players
– Conduct themselves as respectful individuals
– Demonstrate a love for practice and playing the game
– Strive to be a good student and show leadership
– Maintain issued equipment
– Discuss with the coaches all matters affecting the team
– Dedicate themselves 100% to the team and the program
– Dress and behave appropriately and representative of the school and team
Attendance PolicyBeing a member of a team requires a high degree of commitment. As with an engine, all parts are required and to be in good condition for a team to work efficiently, if at all. Every member is important to the team. Absences and tardies hurt the team. Therefore, the following policy will be adhered to over the duration of the season:
Game Day Tardy or Absence: If you are 10+ min tardy or marked absent, you MUST have a doctor note in order to participate in the match that day. This is a strict WIAA policy that we do enforce.
Tardy-Excused (consistent tardies can affect playing time)
It is recognized that on rare occasions unavoidable personal and family situations come up. When this happens, the coaching staff needs to be notified before the meeting, practice, or game. The only acceptable excuse is one that is signed by a parent/guardian or school supervisor, and states a valid reason (coaches discretion). Avoidable situations will not be counted as excused tardies.
Examples of unavoidable: Dental appointment ran overtime. Had to finish a test.
Examples of avoidable: Had to get a haircut. Had to smooth over an argument with my friend. Alarm did not go off.
Tardy-Unexcused
You are tardy when you arrive at the appointed place of meeting, practice, or game one to thirty minutes after the appointed starting time. (It is your responsibility to stay informed about those times.) Longer than thirty minutes will be counted as an absence.
Consequences: Team and/or Individual fitness for every minute late, and possible loss of game time.
Absence-Excused
As with tardies, the only absences that will be excused are for unavoidable situations. The only excuse that will be accepted is one that is signed by a parent / guardian and states a valid reason. The coaching staff needs to be notified before the meeting, practice, or game. No player will start a game having been absent the previous day, excepting verified illness. (If absences are a problem-coaches discretion- reduced playing time, being placed on another level, and even dismissal from the team may result.)
Example of excused: Player was ill and could not attend school.
Note: College visits and SATs/ACTs are excused, however, please try to avoid these during season, especially in September, October, and November in order to not miss matches.
Absence-Unexcused
Your absence is unexcused when you either come more than thirty minutes late to a team function, or don't come at all, and do not follow the procedures as listed above to have your absence excused.
Example of unexcused: We're missing training/match to visit relatives, taking personal/family vacation during season, extracurricular and other conflicting, voluntary activities, overslept. Any unexcused absences that last four or more consecutive attendance days may result in immediate dismissal from the team.
Consequences
1st unexcused absence-potentially suspended for part of the next match
2nd unexcused absence-potentially suspended for up to two matches
3rd unexcused absence-potentially dismissed from the team
Bus Ride Attendance
We ride the bus together to our matches, and we ride the bus together home from our matches, as able. We celebrate together and we mourn together. We are a team. However, pending legitimate reasons, we will need the parent to get permission from the coach and sign out in order to ride with parents, to or from a game.
Note: An injury does not excuse you from attending training sessions / matches / team functions (however, if you have a doctor appointment, you will be excused with a note). Also, WIAA does not allow preferential treatment of any player such as allowing them to leave early, come late, or be absent on a regular basis for club or any other activities. (Rule 18.22.3) Regular is defined as more than one occurrence.
If we do not adhere to this, we could risk sanctions and be excluded from post-season play, or have our winnings stripped. Other WIAA infractions may also cause sanctions against our program. However, if a student is an out-of-country exchange student who is arriving during or after try-out week, we must allow them a chance to try out. They will be evaluated and be held to the same expectations and minimums as all other players, with the exception of arrival date. They will not be allowed to "make" a team or play in a game until they meet WIAA expectations and have been evaluated properly by the coaching staff
HANDBOOK SIGN-OFF PAGE
I have read the CHS Girls' Soccer Handbook and understand its content.
_______________________________ _________ ____________
(player printed name) (initials) (date)
_______________________________ ____________
(parent signature) (date)
The game of soccer is a team sport, and can be played in differing ways and styles. We value each individual player, but understand that each player must adjust to our system of play in order for our soccer to be competitive within our state. Players may play positions that are new to them, or play a position differently than from other teams, in order to support the team. Team culture is our ultimate goal. We expect our teams and players to be kind and professional, yet competitive and honest. The higher you go in our program, the more demands will be made of you pertaining to success of play and coachability, as well as higher coach and teammate expectations.
It is our belief that individual flair should not be suppressed but directed and incorporated into a system of play. Soccer is part art and part science. Each player needs to contribute their strengths to the team as a whole. A totally open, individualistic style of play may in the end hurt the team. The team has a higher value than the individual, as each and every individual makes up each team and their chemistry.
PURPOSE & SCOPE OF THE PROGRAM
Ultimately, the reason we are all involved with this sport is for the love and the fun of it, and to continue to grow and improve. Therefore, an important goal is enjoyment. Another goal is developmental, especially for underclassmen. At this age a player has entered the deciding phase of her soccer career. The groundwork of fundamentals should have been laid with years of training. The ultimate goal of many players will be to prepare to compete for a varsity position. All training methods will be used to achieve and improve the performance level of a player. The demands will be high. Consistency and clarity of focus and definition will characterize the training program. A player should never have to wonder what her role is. All four elements of soccer will regularly be addressed (see below).
Note: At this level, players are acutely aware of their own abilities and, if they so choose, should seek improvement outside of the normal time allotted to training. Individual or group practice is encouraged. Off-season experiences should be standard. There are camps, clinics, and out-of-season indoor and outdoor playing opportunities, as well as kicking the ball around with another person, or alone in the backyard. Another overall goal is to win more than we lose. This is directly related to the first goal. It is more fun to win than to lose. However, this needs to always be kept in perspective. In the end, we will be able to measure our success by how well we worked toward and achieved these and individual goals.
THE STUDENT ATHLETE
Our players are students first, athletes second. Grades are of great concern to the coaching staff. We must always remember that we are dealing with students and that their progress is paramount to anything extracurricular. Conference period (after school) will be required attendance for players with grade problems, so that any student needing extra help from a teacher can feel free to do so and homework will not become a problem for a player. Bring a note.
Soccer will demand a great amount of time. It is therefore important that parents and coaches communicate openly about any concerns affecting academics / grades. Let's always work together toward the academic progress of each athlete. Soccer can be a motivating factor to improve grades. It requires maintaining a minimum G.P.A. and good organization of one's time.
Any student staying at school before training should be studying and doing homework, or they should be with a teacher at conference time.
The home locker room in the stadium will be our team locker room and open at least ten minutes before training.
THE FOUR ELEMENTS OF SOCCER
These are the building blocks of the program:
- Fitness: strength, speed, endurance, and agility
- Technique: ball control, types of passes, shooting, receiving, dribbling, fainting, throw-in, heading, etc.
- Tactics: individual and group- offense/defense, team-organization, set plays, offensive/defense strategies and decision making
- Psychology: development to overcome and control stressful situations, mental toughness, owning mistakes, conduct, build self-confidence, being unaffected by "mind games", learning to focus, positive attitude of team first and doing everything possible to not let the team down including staying grade eligible and supporting players on the field
The performance level of a player is determined by her ability and her preparedness. A player must have both to move up teams.
ABILITY
- Fitness
- Technique
- Tactics
- Psychology/Mentality
- Will to win
- Attitude towards the sport
- Attitude towards the demands of training and competition
- Attitude towards other players, coaching staff, and team
- Motivational structure
- Level of focus
*Note that the coaches are the ones that ultimately make the decision and have to live with the results. Outside opinion is seldom objective or based on sufficient information and will not influence decisions. Coaches will only talk to parents about their own athlete when it comes to team selection. Playing time is only discussed with the player.
PLAYING TIME
Games are 80 minutes/40 minute halves and a 10 minute halftime. Our teams have different playing expectations based on their competitiveness. All playing time is based on team appointment, position, physical ability (and if injured, you may play less, or rest in order to heal), attitude, mental fitness, size of roster, technical and tactical ability, and the needs of each individual game.
Regardless of game time allotted, each and every player is an important part of our teams’ success. Progress and achievement is due to every individual, no matter the role they play in our program.
Teams 3&4/C - Made up of mostly freshmen and sophomores. All players play. Expect about 40 minutes, maybe more, depending on the above criteria. Typically multiple sub opportunities each half. Starting line-up is never set.
Team 2/Junior Varsity - All players play. Expect about 20 minutes or more, depending on the above criteria. Typically multiple sub opportunities each half. Starting line-up is never set.
Team 1/Varsity - No expectation of play time. Some players may play all game, while others may not play any minutes. Subbing is limited and as needed. Starting line-up is never set. The “best” 11 will start based on game needs.
EARNING A SCHOOL LETTER
A letter is a special award in recognition of the player who has been successful in the CHS soccer program. It requires dedication to the program as a whole, meaningful contribution to the team, and individual effort in character and ability.
The following are requirements necessary for a player to earn such a letter:
- She must have been a varsity pool player for at least one half the season and have been on the roster for 1/2 the matches, OR be a senior and have completed her fourth year in the program and met all other criteria, OR joined the team from JV for the playoffs and reached at least the State Tournament Quarter Finals.
- She must have completed the season (this includes playoff matches), and stays committed to the program until the end.
- She must "buy into" the program by keeping physically fit and mentally awake; this includes adherence to the attendance policy and code of conduct, as well as being supportive in word and deed.
- She must give her best effort at all times, whether in practice or games.
- She must demonstrate control of her emotions and psyche by not earning a red card due to lack of control, such as fighting, and treat teammates with respect both on and off the field, and willing to help team members improve.
- She supports the team activities, as able, such as fundraisers and/or camps and clinics.
ALL-LEAGUE NOMINATION CRITERIA
Nomination for All-League Honors does not guarantee receiving such honors. However, there needs to be a guideline so that players who wish to be considered understand what the coaching staff looks for when nominating a player for the other coaches to consider and vote on.
In our eyes an All-League player should exhibit the following:
• Demonstrate a commitment to the high school program
• Demonstrate working hard in training and in matches
• Demonstrate a level of talent and skill above the average play
• Must avoid suspensions for any reason including academics
• Must play in all league matches except for reason of illness/injury
• Must have a positive influence on the team in word and deed
When considering the nomination of a player, the level of nomination, i.e. 1st Team and 2nd Team will be affected by the above mentioned criteria.
Please understand that there is subjectivity involved in the process as individual coaches will have more insight into their own players than those on other teams, and may promote those players above ones they may be less familiar with. We will nominate our deserving Camas players, however, the other coaches in the league vote, and unfortunately, it is possible that not all players will be named.
OTHER SPORTS/ACTIVITIES
Involvement on other sports teams during our soccer season if not forbidden, but must be monitored closely for the following reasons:
- Our training program is comprehensive and geared toward peak performance, and additional competition may negatively affect our training or match performance with players "saving themselves" or overuse injuries due to our strenuous schedule.
- Time demands are high and could negatively affect academics.
- Injuries sustained in other activities can negatively affect the team and season.
- Focused players make better players.
- Schedules are always subject to change and our team must be the priority during the season, per WIAA (a player who chooses any other priority which results in a schedule conflict with matches or training may lose playing time and/or her team position, and if multiple absences, be let go from the team).
- WIAA does not allow preferential treatment of any player such as allowing her to leave early or come late on a regular basis for club practice or other activities. (See WIAA Handbook: 18.22.3) Any school allowing this, risks sanctions first against the offending program, then against the entire spectrum of teams fielded by that school.
EQUIPMENT
- No jewelry allowed, even if covered. A card will be issued to both player and coach, if noticed.
- A good soccer shoe should have the following qualities: 1) soft padding for protection of the Achilles tendon; 2) a good firm fit, no slippage, especially the middle of the foot; 3) a soft "bed" for the heel; 4) minimum pressure on the sole. The feet are the "tools" of the soccer player. The foot should be well protected and comfortable. The shoe should enhance natural motion. The lighter shoes have the advantage of relief for the player and lower risk of injury to the opponent.
- Shin guards that cover the entire shin area are also necessary, and required by FIFA and WIAA rules.
- Every player should have her own ball at home with which to practice. These need not be expensive leather, hand-sewn World Cup quality. But do make sure they are official size and weight (size 5). If you are unable to obtain one, please talk to your coach for a loaner.
- Solid white socks and solid black or red (ask coach) socks to be worn in matches are also needed. The Captain(s) will take the lead in ordering like-socks for those who wish to purchase. You may order your own. Varsity and JV wear Nike, but C may wear any brand.
- Uniforms (tops and shorts) and warm-ups will be provided by the program, as well as backpacks. These will be expected to be kept clean and in good repair. Remember that colors can bleed, so clean accordingly.
- Proper practice gear, including soccer shorts, t-shirt, under-armour if your player needs.
There are many nutritional reasons for diminished performance:
- A generally unhealthy lifestyle, i.e. diet
- A one-sided diet (ex. vegetarianism w/o protein from nuts, beans, etc.)
- Calorically insufficient intake
- An overfilling of the stomach through a meal high in calories (lots of fat)
- The wrong time for eating
- Not enough glycogen reserves before a match (muscle power)
- An intake poor in carbohydrates before a match
- Lack of replenishing fluids
- Lack of minerals and vitamins
- Soda pop or coffee as main source of fluids
- Alcohol or drug use
- Energy drinks (ingredients considered illegal by NCAA, as they contain an absorbent amount of caffeine and guarana, which the NCAA lists as banned stimulants at high doses. The drinks also contain large amounts of ginseng, L-carnitine and taurine — substances that are considered impermissible by the NCAA)
Lean meats, omelets, vegetables such as spinach, bananas, white bread, cold milk take 2-3 hours to digest.
Tea, mineral water, meat broth, soups, cooked rice, soft-boiled eggs, "mashed" potatoes are examples of items that digest in 1-2 hours.
Honey digests in 10 minutes. Oats are highly recommended performance oriented food.
Using this information as a guideline should enable players to make appropriate nutritional decisions.
Make sure that before any match you are fully hydrated (urine should be almost clear - if completely clear, you are most likely missing some electrolytes, salt, and/or minerals in your system).
Good carbs are (but not exclusive to): rice, quinoa, oats, pasta
Good protein are (but not exclusive to): chicken, turkey, fish, lentils, beans, peanut butter, almonds
MORE ABOUT NUTRITION
- Power Bar Gel and Honey Sticks: The sugar found in fruit is neither unhealthful nor evil. Unlike refined white sugar, fruit sugar is accompanied by a number of health-protective nutrients: Vitamin C, folate, potassium, fiber and phytochemicals (a naturally occurring plant substance) that improve healing, and aid in recovery after exercise. This is good for half-time and immediately after training or a match.
- Energy or Protein Bars: They are convenient, facilitate pre-exercise eating – 200-300 calories (not a magic energy ingredient), but do not replace a pre-game meal.
- Sports drinks: Hydration is crucial and certain sports drinks can offer advantages over water by adding electrolytes and carbohydrates. A 6% carbohydrate solution helps with taste and is quickly emptied from the stomach and absorbed in the body, delivering energy to active muscles. Electrolytes, such as sodium, potassium, and chloride are lost with sweat and are essential to hydration and muscle function. 8 ounces of Gatorade offers 50 calories, 0 g of fat, 14 g of carbohydrate and 0 g of protein.
- Again, energy drinks are NOT sports drinks and slow fluid absorption. Many contain caffeine, some ginseng, taurine, etc. Caffeine is a drug, not a nutrient; it is a diuretic and increases urine production and adds to dehydration. There may also be other ill effects from these drinks due to their high levels of stimulants.
- Many athletes will consume energy drinks, unaware of the health and legal hazards. In 2003, the NCAA instituted a list of banned-drug classes, including stimulants, anabolic agents and street drugs that are prohibited for use by NCAA athletes. Three common ingredients in energy drinks, taurine and guarana, were banned, as well as large quantities of caffeine.
- Again, energy drinks are NOT sports drinks and slow fluid absorption. Many contain caffeine, some ginseng, taurine, etc. Caffeine is a drug, not a nutrient; it is a diuretic and increases urine production and adds to dehydration. There may also be other ill effects from these drinks due to their high levels of stimulants.
- Salt Tablets: Salt tablets, or salt pills, may help replace low levels of sodium in the body. Sodium is both a mineral and an electrolyte. The body needs electrolytes to regulate fluids in the body, ensuring hydration and helping the body function well. Be sure you purchase ones that include electrolytes, such as magnesium, phosphorus, potassium, vitamin B6, etc.
- As a high school athlete, it’s a good idea to develop good eating and drinking habits now so that you can transition into the same routine when you go to college. Here are some other tips to help you make the right choices in the things you eat and drink:
- Read the labels: To get a better understanding of what you are putting into your body, you need to read the nutrition labels. Get to know what the ingredients are and do your research. You could save yourself some health problems further down the road.
- Look out for warning labels: If you see a warning label on the package, think twice before consuming it. There is a reason they had to put that warning on there and there is no good reason to take the risk.
- Alcohol: This can cancel any gain from workouts, training or competition. It reduces learning capacity (memory), slows ability to recover through: dehydration, effect on sleep cycle, depleting human growth hormone (rebuilding), is toxic to testosterone (muscle development and recovery), and reduces ability to produce ATP (the muscle energy source for contraction).
- Energy drinks: (ingredients considered illegal by NCAA, as they contain an absorbent amount of caffeine and guarana, which the NCAA lists as banned stimulants at high doses. The drinks also contain large amounts of ginseng, L-carnitine and taurine — substances that are considered impermissible by the NCAA)
If you don't know where you're going, you won't know if you got there. If you can't measure it, you can't manage it. These sayings sum up how important goals are. Individual goals and team goals will be set and assessed on a regular basis.
Goals will be set high enough to require extra effort to achieve them yet low enough to be realistic. They also need to fall into two categories: long term and short term.
SHOWING RESPECT
Competition is at the base of a free society. Rules are in place to establish fairness. The satisfaction from true competition can only come with the knowledge that one's opponent was defeated without an unfair advantage. Be positive and encouraging. Criticism, arrogance, condemnation, and complaints do not get one respect. Be humble in victory and congratulatory in defeat and people will respect you. Remember that the difference between winning and losing is often very small. Always present yourself in a positive light. The way you dress and carry yourself makes a lasting impression on others. Be mindful that in a match there are three teams on the field at all times. The third team is usually dressed in black, yellow or red and you want it to like you very much. Show respect.
HONESTY
At the more competitive levels, honesty of how one is performing may come out as unkind, but remember this is about the performance, not the person themselves, in these instances. However, if criticism becomes personal, captains and/or coaches will assist in amends.
WORK ETHIC
A championship team requires a championship effort. Dedication and commitment must be 100%. Nothing worthwhile comes easy. These may be platitudes, but that doesn't make them any less true. Control your mind and form your attitude that work is fun, competition is fun, and the hard earned results are fun. Hard work pays off – even if it is over a long period of time. Be patient and persistent.
Losing requires little effort. The more a team wins, the harder it has to work to maintain the edge over the opponents who will continually increase their effort. In this program, we will work hard because we are winners. Working to win is the only acceptable attitude (regardless of the score, or win / loss record).
SOCCER IS A FAMILY AFFAIR
The support a player gets from family members is essential in building an effective program and ensuring success for the player. Often the family must sacrifice to help the player meet the demands of the sport. Be positive yet realistic in what is said to the player. Avoid put downs of others or predicting outcomes. Words such as, "You'll beat this team for sure," or “you will score a goal,” can put enormous amounts of pressure on a player. Instead, say things like, "Play hard today," or,"I'm confident you'll play tough," or,"I'm excited about the show you'll put on today."
In the event of a loss, it's often hard to know what to say. Everyone handles it somewhat differently. If a player is truly committed, she will not and should not take a loss lightly. However, defeats will come, and they must be dealt with appropriately. It is best to let a player deal with it internally first and perhaps even wait until she brings it up. Praise her effort. Find something positive to say. Praise the opponent (after all, they beat a very good team). Remind her to use the loss as a learning experience from which to improve. Finding scapegoats, especially referees or coaches, does not help the player use the loss as a building block. Matches are also won and lost around the dinner table discussion, so assist your player in preparing her best, without undue pressure.
COMMUNICATION
Communication between the family and the coaching staff may also be essential. We are working together and want no secrets or surprises.
The following times are when coaches must hear from parents. Please schedule a time to meet or call:
- If you suspect that your daughter is using tobacco, alcohol, or drugs, or is otherwise making unwise decisions
- If grades suddenly begin to drop drastically
- If she talks about quitting - encourage her to speak to captains and/or coaches first
- If your daughter has already addressed an issue with the coaches, but you are still concerned
- If you have a question that specifically concerns your daughter
- If you want to donate anything to the program or help in any way
- Anything else you believe needs to shared for the betterment of your daughter
- Team selection (Varsity, JV, C), except with the player about what they need to improve on
- Players other than your daughter
- Playing time for individual players (except with the player herself)
- Tactical decisions
Coaching staff:
Keri Tomasetti (Head and Varsity Coach)
Riley Allison (Assistant Varsity Coach)
Emily Roberts (JV Coach)
Kristi Straw (JV2/C Coach)
Henry Rico (JV3/C2 Coach)
Player ContractPlayer Contract
CAMAS SOCCER CORE VALUES
1- In attitude and thought the team always comes first
2- Be willing to earn success through one’s own effort – work hard – no excuses
3- Bring honor to the team in all you do – do the right thing – show class
4- Learn to love your mates – we are a sisterhood
5- Seek improvement constantly – everything can be done better
6- Have some serious fun – enjoy the ride
7- Only your best is good enough in Camas
CAMAS HIGH SCHOOL PLAYING CONTRACT FOR GIRLS' SOCCER
The coaching staff has specific expectations of itself, the players, and the managers.
The coaches will:
– Be to practice on time
– Make demands reasonable
– Make practices meaningful
– Be organized
– Treat players with respect
– Never intentionally insult or demean a player in public
– Commit themselves to do whatever it takes to continually improve the program and players
– Model the Camas Soccer Core Values
The players and managers will:
– Live by the Camas Soccer Core Values
– Be to practice on time
– Follow the attendance policy
– Follow the athletic code of conduct
– Listen to instructions
– Be willing to try new and unfamiliar skills and tactics without complaints
– Show respect and loyalty toward coaches and other players
– Conduct themselves as respectful individuals
– Demonstrate a love for practice and playing the game
– Strive to be a good student and show leadership
– Maintain issued equipment
– Discuss with the coaches all matters affecting the team
– Dedicate themselves 100% to the team and the program
– Dress and behave appropriately and representative of the school and team
Attendance PolicyBeing a member of a team requires a high degree of commitment. As with an engine, all parts are required and to be in good condition for a team to work efficiently, if at all. Every member is important to the team. Absences and tardies hurt the team. Therefore, the following policy will be adhered to over the duration of the season:
Game Day Tardy or Absence: If you are 10+ min tardy or marked absent, you MUST have a doctor note in order to participate in the match that day. This is a strict WIAA policy that we do enforce.
Tardy-Excused (consistent tardies can affect playing time)
It is recognized that on rare occasions unavoidable personal and family situations come up. When this happens, the coaching staff needs to be notified before the meeting, practice, or game. The only acceptable excuse is one that is signed by a parent/guardian or school supervisor, and states a valid reason (coaches discretion). Avoidable situations will not be counted as excused tardies.
Examples of unavoidable: Dental appointment ran overtime. Had to finish a test.
Examples of avoidable: Had to get a haircut. Had to smooth over an argument with my friend. Alarm did not go off.
Tardy-Unexcused
You are tardy when you arrive at the appointed place of meeting, practice, or game one to thirty minutes after the appointed starting time. (It is your responsibility to stay informed about those times.) Longer than thirty minutes will be counted as an absence.
Consequences: Team and/or Individual fitness for every minute late, and possible loss of game time.
Absence-Excused
As with tardies, the only absences that will be excused are for unavoidable situations. The only excuse that will be accepted is one that is signed by a parent / guardian and states a valid reason. The coaching staff needs to be notified before the meeting, practice, or game. No player will start a game having been absent the previous day, excepting verified illness. (If absences are a problem-coaches discretion- reduced playing time, being placed on another level, and even dismissal from the team may result.)
Example of excused: Player was ill and could not attend school.
Note: College visits and SATs/ACTs are excused, however, please try to avoid these during season, especially in September, October, and November in order to not miss matches.
Absence-Unexcused
Your absence is unexcused when you either come more than thirty minutes late to a team function, or don't come at all, and do not follow the procedures as listed above to have your absence excused.
Example of unexcused: We're missing training/match to visit relatives, taking personal/family vacation during season, extracurricular and other conflicting, voluntary activities, overslept. Any unexcused absences that last four or more consecutive attendance days may result in immediate dismissal from the team.
Consequences
1st unexcused absence-potentially suspended for part of the next match
2nd unexcused absence-potentially suspended for up to two matches
3rd unexcused absence-potentially dismissed from the team
Bus Ride Attendance
We ride the bus together to our matches, and we ride the bus together home from our matches, as able. We celebrate together and we mourn together. We are a team. However, pending legitimate reasons, we will need the parent to get permission from the coach and sign out in order to ride with parents, to or from a game.
Note: An injury does not excuse you from attending training sessions / matches / team functions (however, if you have a doctor appointment, you will be excused with a note). Also, WIAA does not allow preferential treatment of any player such as allowing them to leave early, come late, or be absent on a regular basis for club or any other activities. (Rule 18.22.3) Regular is defined as more than one occurrence.
If we do not adhere to this, we could risk sanctions and be excluded from post-season play, or have our winnings stripped. Other WIAA infractions may also cause sanctions against our program. However, if a student is an out-of-country exchange student who is arriving during or after try-out week, we must allow them a chance to try out. They will be evaluated and be held to the same expectations and minimums as all other players, with the exception of arrival date. They will not be allowed to "make" a team or play in a game until they meet WIAA expectations and have been evaluated properly by the coaching staff
HANDBOOK SIGN-OFF PAGE
I have read the CHS Girls' Soccer Handbook and understand its content.
_______________________________ _________ ____________
(player printed name) (initials) (date)
_______________________________ ____________
(parent signature) (date)
Player Contract
Player Contract
CAMAS SOCCER CORE VALUES
1- In attitude and thought the team always comes first
2- Be willing to earn success through one’s own effort – work hard – no excuses
3- Bring honor to the team in all you do – do the right thing – show class
4- Learn to love your mates – we are a sisterhood
5- Seek improvement constantly – everything can be done better
6- Have some serious fun – enjoy the ride
7- Only your best is good enough in Camas
CAMAS HIGH SCHOOL PLAYING CONTRACT FOR GIRLS' SOCCER
The coaching staff has specific expectations of itself, the players, and the managers.
The coaches will:
– Be to practice on time
– Show effective leadership by modeling proper behavior
– Make demands reasonable
– Make practices meaningful
– Be organized
– Treat all players with respect
– Never intentionally insult or demean a player in public
– Commit themselves to do whatever it takes to continually improve the program and players
– Model the Camas Soccer Core Values
The players and managers will:
– Live by the Camas Soccer Core Values
– Be to practice on time
– Follow the attendance policy
– Follow the athletic code of conduct
– Listen to instructions
– Be willing to try new and unfamiliar skills and tactics without complaints
– Show respect and loyalty toward coaches and other players
– Conduct themselves as respectful individuals
– Demonstrate a love for practice and playing the game
– Strive to be a good student and show leadership
– Maintain issued equipment
– Discuss with the coaches all matters affecting the team
– Dedicate themselves 100% to the team and the program
– Dress and behave appropriately and representative of the school and team
Player Printed Name, Signature and Date: ___________________________________________________
Parent Signature and Date: ___________________________________________________
CAMAS SOCCER CORE VALUES
1- In attitude and thought the team always comes first
2- Be willing to earn success through one’s own effort – work hard – no excuses
3- Bring honor to the team in all you do – do the right thing – show class
4- Learn to love your mates – we are a sisterhood
5- Seek improvement constantly – everything can be done better
6- Have some serious fun – enjoy the ride
7- Only your best is good enough in Camas
CAMAS HIGH SCHOOL PLAYING CONTRACT FOR GIRLS' SOCCER
The coaching staff has specific expectations of itself, the players, and the managers.
The coaches will:
– Be to practice on time
– Show effective leadership by modeling proper behavior
– Make demands reasonable
– Make practices meaningful
– Be organized
– Treat all players with respect
– Never intentionally insult or demean a player in public
– Commit themselves to do whatever it takes to continually improve the program and players
– Model the Camas Soccer Core Values
The players and managers will:
– Live by the Camas Soccer Core Values
– Be to practice on time
– Follow the attendance policy
– Follow the athletic code of conduct
– Listen to instructions
– Be willing to try new and unfamiliar skills and tactics without complaints
– Show respect and loyalty toward coaches and other players
– Conduct themselves as respectful individuals
– Demonstrate a love for practice and playing the game
– Strive to be a good student and show leadership
– Maintain issued equipment
– Discuss with the coaches all matters affecting the team
– Dedicate themselves 100% to the team and the program
– Dress and behave appropriately and representative of the school and team
Player Printed Name, Signature and Date: ___________________________________________________
Parent Signature and Date: ___________________________________________________
Attendance Policy
Being a member of a team requires a high degree of commitment. As with an engine, all parts are required and to be in good condition for a team to work efficiently, if at all. Every member is important to the team. Absences and tardies hurt the team. Therefore, the following policy will be adhered to over the duration of the season:
Tardy-Excused (more than 4 in the season is unreasonable and will affect playing time or level)
It is recognized that on rare occasions unavoidable personal and family situations come up. When this happens, the coaching staff needs to be notified before the meeting, practice, or game. The only acceptable excuse is one that is signed by a parent/guardian or school supervisor, and states a valid reason (coaches discretion). Avoidable situations will not be counted as excused tardies.
Examples of unavoidable: Dental appointment ran overtime. Had to finish test.
Examples of avoidable: Had to get a haircut. Had to smooth over an argument with my boyfriend.
Tardy-Unexcused
You are tardy when you arrive at the appointed place of meeting, training, or play one to thirty minutes after the appointed starting time. (It is your responsibility to stay informed about those times.) Longer than thirty minutes will be counted as an absence.
Consequences: Team and/or Individual fitness for every minute late.
Absence-Excused
As with tardies, the only absences that will be excused are for unavoidable situations. The only excuse that will be accepted is one that is signed by a parent / guardian and states a valid reason. The coaching staff needs to be notified before the meeting, practice, or game. No player will start a game having been absent the previous day, excepting verified illness. (If absences are a problem-coaches discretion- reduced playing time, being placed on another level, and even dismissal from the team may result.)
Example of excused: Player was ill and could not attend school.
Note: College visits and SATs/ACTs are excused, however, please try to avoid these during season, especially in September and November in order to not miss matches.
Absence-Unexcused
Your absence is unexcused when you either come more than thirty minutes late to a team function, or don't come at all, and do not follow the procedures as listed above to have your absence excused.
Example of unexcused: We're missing training/match to visit relatives, taking personal/family vacation during season, extracurricular and other conflicting, voluntary activities, overslept. Any unexcused absences that last four or more consecutive attendance days may result in immediate dismissal from the team.
Bus Ride Attendance
We ride the bus together to our matches, and we ride the bus together home from our matches. We celebrate together and we mourn together. We are a team. However, pending legitimate reasons, we will need the parent to get permission from the athletic office.
Consequences
1st absence-suspended for part of the next match
2nd absence-suspended for up to two matches
3rd absence-dismissed from the team
Note: An injury does not excuse you from attending training sessions / matches / team functions (however, if you have a doctor appointment, you will be excused with a note). Also, WIAA does not allow preferential treatment of any player such as allowing her to leave early, come late, or be absent on a regular basis for club or any other activities. (Rule 18.22.3) Regular is defined as more than one occurrence. If we do not adhere to this, we could risk sanctions and be excluded from post-season play. Other WIAA infractions may also cause sanctions against our program. However, if a student is an out-of-country exchange student who is arriving during or after try-out week, we must allow them a chance. They will be evaluated and be held to the same expectations and minimums as all other players, with the exception of arrival date. They will not be allowed to "make" a team or play in a game until they meet WIAA expectations and have been evaluated properly by the coaching staff.
Player Printed Name, Signature and Date: ___________________________________________________
Parent Signature and Date: ___________________________________________________
Tardy-Excused (more than 4 in the season is unreasonable and will affect playing time or level)
It is recognized that on rare occasions unavoidable personal and family situations come up. When this happens, the coaching staff needs to be notified before the meeting, practice, or game. The only acceptable excuse is one that is signed by a parent/guardian or school supervisor, and states a valid reason (coaches discretion). Avoidable situations will not be counted as excused tardies.
Examples of unavoidable: Dental appointment ran overtime. Had to finish test.
Examples of avoidable: Had to get a haircut. Had to smooth over an argument with my boyfriend.
Tardy-Unexcused
You are tardy when you arrive at the appointed place of meeting, training, or play one to thirty minutes after the appointed starting time. (It is your responsibility to stay informed about those times.) Longer than thirty minutes will be counted as an absence.
Consequences: Team and/or Individual fitness for every minute late.
Absence-Excused
As with tardies, the only absences that will be excused are for unavoidable situations. The only excuse that will be accepted is one that is signed by a parent / guardian and states a valid reason. The coaching staff needs to be notified before the meeting, practice, or game. No player will start a game having been absent the previous day, excepting verified illness. (If absences are a problem-coaches discretion- reduced playing time, being placed on another level, and even dismissal from the team may result.)
Example of excused: Player was ill and could not attend school.
Note: College visits and SATs/ACTs are excused, however, please try to avoid these during season, especially in September and November in order to not miss matches.
Absence-Unexcused
Your absence is unexcused when you either come more than thirty minutes late to a team function, or don't come at all, and do not follow the procedures as listed above to have your absence excused.
Example of unexcused: We're missing training/match to visit relatives, taking personal/family vacation during season, extracurricular and other conflicting, voluntary activities, overslept. Any unexcused absences that last four or more consecutive attendance days may result in immediate dismissal from the team.
Bus Ride Attendance
We ride the bus together to our matches, and we ride the bus together home from our matches. We celebrate together and we mourn together. We are a team. However, pending legitimate reasons, we will need the parent to get permission from the athletic office.
Consequences
1st absence-suspended for part of the next match
2nd absence-suspended for up to two matches
3rd absence-dismissed from the team
Note: An injury does not excuse you from attending training sessions / matches / team functions (however, if you have a doctor appointment, you will be excused with a note). Also, WIAA does not allow preferential treatment of any player such as allowing her to leave early, come late, or be absent on a regular basis for club or any other activities. (Rule 18.22.3) Regular is defined as more than one occurrence. If we do not adhere to this, we could risk sanctions and be excluded from post-season play. Other WIAA infractions may also cause sanctions against our program. However, if a student is an out-of-country exchange student who is arriving during or after try-out week, we must allow them a chance. They will be evaluated and be held to the same expectations and minimums as all other players, with the exception of arrival date. They will not be allowed to "make" a team or play in a game until they meet WIAA expectations and have been evaluated properly by the coaching staff.
Player Printed Name, Signature and Date: ___________________________________________________
Parent Signature and Date: ___________________________________________________
