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St Joseph High School recognizes the value of a comprehensive athletic program to enhance our students' experiences. We support our teams and our athletes in a positive and caring way. We follow all CIAC, FCIAC and SJHS regulations, goals, and objectives. We encourage our coaches to stress the importance of physical fitness, conditioning, and safety in all athletic activities.

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St Joseph Athletics

Research indicates a student involved in co-curricular activities has a greater chance for success during adulthood. Many of the character traits required to be a successful participant are exactly those that will promote a successful life after school.

The St Joseph Athletic Department hopes each student-athlete will have a positive and enjoyable experience in each and any program he/she chooses to participate in. Hopefully, the information provided within this pamphlet will be of assistance to both you and your son or daughter throughout their high school careers.

Parent/Coaching Relationship

Both parenting and coaching are extremely difficult vocations. By working together, the parents and coach are better able to insure each student-athlete will benefit from the athletic program. As a parent whose son or daughter is involved in the St Joseph Athletic program, you have a right to understand what expectations are placed upon them. This begins with clear communication from the team’s coach.

Communication you should expect from the coach:

1. Philosophy of the coach and program.
2. Expectations the coach has for all student-athletes involved in the program.
3. Locations and times of practice sessions and contests.
4. Team requirements and rules.
5. Weekly communication from head coach.
6. Disciplinary actions that may result in suspension or dismissal.

Communication coaches should expect from parents:

1. Concerns expressed directly to the head coach.
2. Notification of any schedule conflicts well in advance.
3. Specific concern in regard to a coach’s philosophy and/or expectation.

When your son/daughter becomes involved in a program offered by the St Joseph Athletic Department, he/she will experience rewarding moments. It is important to understand there also may be times when things do not go the way you or the way you child would like. If this occurs, discussion regarding the issue by the athlete with the coach is encouraged.

Concerns to discuss with coaches:

1. The treatment of your son/daughter, mentally and physically.
2. Ways to help your son/daughter improve.
3. Concerns about your son/daughter’s behavior.

It sometimes can be very difficult to accept a child not participating or playing as much as a parent may hope. Coaches are professionals. They make decisions based on what they believe to be best for all athletes involved. Many things such as those listed above can and should be discussed with your child’s coach. Other things, such as position on the team or playing time, must be left to the discretion of the coach and coaching staff. Situations can occur that may require a conference between the coach and parent. It is important that both parties involved have a clear understanding of the other’s position. When these conferences are necessary, the following procedures should be followed to help promote a resolution to the issue of concern.

If you have a concern to discuss with a coach, use the following procedure.

1. Afford your son or daughter the opportunity to discuss the issue with his/her coach. Many times, these types of meetings may resolve an issue or concern. If that meeting did not resolve the issue, call the Athletic Department (203)378-9378 ext 328 to set up an appointment with the coach.

2. If the meeting with the coach did not provide a satisfactory resolution, call and set up an appointment to meet with the Assistant Principal of Athletics to discuss the situation.

3. Please do not attempt to confront the Assistant Principal of Athletics, a coach or a member of his/her staff before or after a contest or practice. These can be emotional times for both the parent and coach. Meetings of this nature do not promote resolution.

4. Anonymous complaints, via letters or phone calls, will not be considered by the Athletic Department or its coaching staff.

For more information, contact: Kevin Butler, Assistant Principal for Athletics, at 203-378-9378 x328 or kbutler@sjcadets.org

Download a pdf version of these Parent-Coach Communication Guidelines

All athletes should attempt to start focusing in on their nutrition. Nutrition is the key to make you turn into an incredible athlete. Not only will it help you to grow stronger, but will make more energized for your workouts, change your body composition and give you the competitive edge over your rivals.

Try to think of your body as a vehicle and you must fuel your vehicle for success. You would never take a long trip without filling up your gas tank first…so why would you go into practice/game/training without filling up your body? If you want to succeed and be the best that you possibly can be, you have to start giving your body what it needs. (hint…what it needs is NOT fried chicken, creamy pasta, soda and cookies that I see the majority of you eating for lunch and throughout the day).

Nutrition 101:

Below is a very brief summary of the basics of nutrition.

Protein: Protein are the building blocks for muscle. Athletes should try to eat 1.5-2g of protein/kg of body weight. To maximize your training you should aim to have protein at every single meal in some shape or form.

Fat: Fat doesn’t make you fat! There are good types of fat and bad types of fat. Athletes need fat to use at the primary source of energy during times of rest and low intensity exercise. Athletes should aim to eat 1g of fat/kg of body weight. Try to avoid eating fat near your training time to maximize carbohydrate absorption. (ie: if you train from 3-5pm try to avoid eating high amounts of fat from 2-6pm).

Carbohydrates: These are the main source of energy for your body. You should aim to have at least 50-65% of your total daily intake of food come from carbohydrates. Try to aim for complex carbohydrates as they will give you energy for longer periods of time. Examples of complex carbs are foods such as oatmeal, sweet potatoes, wheat bread, brown rice, quinoa etc. Athletes should also have some type of carbohydrate drink while they are lifting and training as a source of intra workout fuel. (examples are: Gatorade, lemonade, Tang, etc). Try to avoid simple carbohydrates as your main source of energy fuel- ie: bagels, candy, chips, oreos, white bread etc. The only time simple carbohydrates are “okay” are immediately after your training when your body needs some type of fast digesting carbohydrate.

Eating for Pre Workout

• Aim to eat within 60 mins of your workout. Focusing mainly on carbohydrates and protein.
• Not eating before a workout can jeopardize your performance. This is NOT THE GOAL!
• Amino acids or whey protein with some type of carbohydrate can increase muscle synthesis, strength and hypertrophy.
• Remember you need to FUEL your vehicle in order for it work properly!
• Examples of pre-workout meals:
  • Bananas and a protein shake
  • Lean meats with sweet potatoes
  • Fat free yogurt
  • Protein Bar

Eating for Post Workout

• Both protein and carbohydrates again should be your main focus
• Try to get some type of fuel in your body within 30 mins of exercise
• Carbohydrates will help to replenish your glycogen stores (aka…your energy stores)
• Continue to drink plenty of fluids to replace any lost during exercise.
• Examples of post-workout meals:
  • Chocolate milk
  • Fat Free Yogurt
  • Lean meats with vegetables and sweet potatoes or rice
  • Protein Shake with a piece of fruit

Eating for the Remainder of the Day

Remember these simple guidelines for eating throughout the day. Think of your body as a car and you need to always make sure it has enough fuel to run.

• Think about your macronutrients at each meal.
  • Where is my protein?
  • How am I getting my carbohydrates?
  • Do I have a vegetable at each meal?
  • What source is my fat coming from?
• EAT BREAKFAST. Avoid the temptation to sleep in and start the day off empty.
• If you don’t like “breakfast food” then don’t eat it! Nobody has said that you have to eat eggs, oatmeal, toast etc. for breakfast. Want a turkey sandwich? Eat it! Just get something in your stomach.
• Try to aim for 3 big meals a day with 3 smaller snacks in between to keep energy stores full.
• Focus on eating “real food”. A great rule of thumb is if it comes from the earth or had a mother then it’s good to eat! When going to the grocery store aim for shopping around the perimeter of the store. (this is where all the fruits, veggies, proteins and dairy products are).

A proper diet and training is key to optimizing body composition and successful training. Questions? Reach out to Coach Thresher at athresher@sjcadets.org

Download a pdf version of these Nutrition Guidelines for High School Athletics

Concussion Management and Return to Play Requirements

Each athletic team will have a representative who will serve as a link between the St Joseph Athletic Association, coaches, parents, and players.

Duties of the Team Liaison include:

• Provide information to the coaches, parents and players regarding the Athletic Association
• Arrange for volunteers to work game-day concessions, attend Athletic Association events/activities, provide field/equipment needs (ex: stringing lacrosse goal nets, putting up screens/netting on fields, offering professional services)
• Assist in planning team events (ex: Senior Night, end-of-season banquet, game-day concessions, pizza parties, team pictures)
• Attend monthly meetings of the Athletic Association (in season and out)
• To become a team liaison contact Kevin Butler at kbutler@sjcadets.org