Track and field is a special sport where athletes have the opportunity to compete as an individual, against themselves, and as part of a team. While not every athlete will earn the opportunity to compete in invitations or as part of the varsity squad, every athlete will have the chance to compete, grow, set PR’s (personal records), and challenge themselves.
Track and field is very much a mental sport where an athlete's attitude defines success. Competing in track and field will give each student the opportunity to learn new skills, and apply themselves for personal and team growth through hard work, discipline, teamwork, and collaboration.
COACHING PHILOSOPHY
My coaching purpose is to teach athletes life lessons that encourage and reward responsibility, promote individual commitment, and create loyalty to teammates and school, so all athletes, regardless of ability, experience success and feel they are a better person for having been a part of John Marshall athletics.
~ Coach Sonnabend
TEAM VALUES
All John Marshall High School students are guided by a common motto: "Mark of Excellence." It is our intention to honor the proud history of John Marshall High School in a respectful manner by adopting the three fundamental principles of:
POLICIES
All students are expected to comply with the following team policies, as well as all governing policies and regulations from John Marshall High School (JMHS), Rochester Public Schools (RPS) and Minnesota State High School League (MSHSL) for Athletic participation. Failure to comply may result in disciplinary action, up to and including removal from the team.
Outside Training and Competitions
No athletes are permitted to receive outside training or participate in additional meets or invitationals at any time without the permission of the head coach during the season from March - June.
If you are involved in a club, AAU, or involved with another similar out-of-season team you must provide your head coach with your practice and game schedule. We want to ensure you do not over train and end up injured.
If you are a varsity competitor who is involved in an out-of-season spring activity (club, AAU, etc.) we require you to prioritize track and field during “championship season” (May-June). The most important meets of the year take place during these four weeks. Being well-recovered and fresh will optimize your performance and realize your full potential.
Dress Code
Athletes MUST wear running shoes and appropriate athletic wear every day, even if they are injured or not participating in the day’s practice. Crocs and slides will not be tolerated for training.
Athletes must be prepared for the weather. With our unpredictable spring weather, it is important for athletes to have layers of clothing. Sweats, rain gear, jackets, stocking hats, extra socks, and tights are all good investments for track and field athletes.
All student-athletes must abide by RPS’s dress code while at practice and meets. This means shirts and shorts must be worn. Wearing only undergarments (compression shorts, tights, sports bras, etc.) is not permitted.
Personal Responsibility
Athletes are expected to demonstrate personal responsibility both on and off campus by:
Attending class and practice consistently.
Bringing required materials/equipment daily.
Reporting all injuries to their event coach (including sore muscles, blisters, and minor bruises). Coaches will assess injuries before referring athletes to the Athletic Trainer or modifying training.
Athletes will have the option to use a locker for the season and will need to provide their own lock to ensure their personal belongings are safe. The staff will not be responsible for lost or stolen items.
Leaving Competitions
Athletes must remain at competition facilities for the duration of events, including dual meets and weekend invitationals unless a coach grants prior approval. Exceptions include:
Cool-down runs: Permitted with prior approval from a coach.
Early departure with a parent/guardian: Requires a signed Travel Release Form submitted to and approved by the head coach in advance.
This policy ensures the safety of all athletes and supports team unity during competitions.
Students are not allowed to leave the competition or a facility for any reason. Each athlete is under the care and responsibility of the Track and Field Program. Therefore, no student may leave the facility. This includes triangular meets and invitationals. The exception would be if the head coach or head distance coach is made aware and then gives permission to leave for a cool-down run or is checked out by a parent/guardian for the day (with a signed Travel Release Form).
Injuries
All athletes are required to report all injuries to their event coach (this includes sore muscles, blisters, minor bruises, etc). Coaches will make judgments on injuries prior to sending athletes to the Athletic Trainer for treatment or recommending outside treatment.
Field Access
Only coaching staff, authorized volunteers, campus faculty, and competing athletes may access the warmup or competition areas during meets and practices. Parents and non-competing students may not access the field.
No electronics are allowed on the infield. This is a MSHSL rule.
School Dismissal
Athletes are dismissed 15 minutes prior to the bus departure time. All athletes need to have their equipment at school ready to leave for the event. They will not be excused to run home and get their gear.
Middle school athletes must be dismissed with a parent note at the middle school attendance office.
Students serving a penalty for a violation should not be dismissed from school to attend away events.
Transportation
All athletes must stay for the full duration of meets unless prior authorization is given by the Head Coach and a travel release form had been filled out and turned in to the athletic director 24 hours prior to the meet. Travel release forms are available on the John Marshall Athletics website. Attendance will be taken at the beginning and end of the meet to ensure full compliance with this policy.
There will be NO transportation available to in-town meets. Athletes will need to arrange transportation to any meet taking place in Rochester.
Quitting The Team
Any athlete who quits the team, or who is dropped from the team and wishes to return to the program in a future year, must submit a letter to their Head Coach requesting consideration to be readmitted to the program.
Spirit Wear
There will be a team store open at the beginning of the season for athletes and families to purchase John Marshall Track and Field apparel. The link to the team store will be posted on the team website and social media pages.
Uniforms
Athletes will be required to purchase a uniform at the beginning of the season. This uniform will be theirs to keep and can be used in the following years. An order form will be given to the athletes early in the season. If they purchased a uniform in a previous year they can continue to use that uniform as long as it’s consistent with current team uniforms.
MSHSL rules state, “any visible garments (with the exception of the sports bra and briefs) worn by two or more relay team members or cross country team members underneath the uniform top and /or underneath the uniform bottom, shall be of the same, single, solid color, but not necessarily the same length. Note…Visible items worn under both the top and the bottom do not have to be the same color.”
Profanity, Language, and Zero-Tolerance Policy
The Track & Field program employs a zero-tolerance policy for any profane, vulgar, or otherwise inappropriate language, imagery, or gestures from team members.
The program employs a zero-tolerance policy for alcohol, drugs, smoking/vaping, weapons, and other harmful substances and activities.
John Marshall High School has a zero-tolerance policy for hazing, bullying, or discrimination of any kind, including in face-to-face and digital conversations and actions.
Any behavior of this type will not be tolerated and could result in dismissal from the program.
Distance Road Running
To ensure safety during road running workouts, all athletes must strictly adhere to the following rules:
Never run alone. Always stay with a group or partner.
Run on the sidewalk. Avoid running on roads whenever possible.
Avoid major intersections. Choose safer routes to minimize risk.
Never challenge a car or driver. Always prioritize safety—remember, vehicles have the right of way.
Maintain respectful conduct. Misbehavior while running on roads will not be tolerated. Represent your team and school with integrity.
Report unusual occurrences. Immediately inform your coach of any concerning or unusual incidents upon returning to campus.
Check-in with your coach. Always notify your coach upon returning from a road run.
Expectations & Violations
All exceptions to team policies are subject to approval by the Head Coach, though exceptions will be rare. Violations of team policies or school regulations will be reviewed by the coaching staff, and appropriate penalties will be determined as necessary.
Conduct Detrimental To The Team
Any behavior that is detrimental to the team or violates school or district policies may result in dismissal from the program.
SEE ATTENDANCE TAB FOR PRACTICE, MEET, AND SCHOOL ATTENDANCE POLICIES
Conduct Expectations
The use, possession, or distribution of alcohol, drugs (including vaping products), or tobacco is strictly prohibited.
Any athlete found in violation of this policy will be suspended for two contests OR two weeks, whichever is greater, and will not be eligible for lettering or post season awards.
Any athlete found in violation of this policy may face additional consequences, which may include:
Mandatory meeting with the coaching staff and parents/guardians.
Potential removal from the team for repeated violations.
Athletes are also expected to comply with their school’s code of conduct, which may impose additional penalties.
Athletes must represent the team, school, and community with integrity, both on and off the field.
Any behavior that reflects poorly on the team—such as bullying, disrespect, or unsportsmanlike conduct—will result in disciplinary action, including potential suspension or removal from the team.
Triangular Meets
Our team typically participates in two types of meets: triangular meets and invitationals. At tri meets, every athlete will compete, and athletes are required to stay until the end of the meet unless a travel release form is submitted to the athletic office 24 hours in advance. Tris typically are against conference opponents and are usually scheduled on Tuesdays every week. For triangular meets that are not held at John Marshall, the team will provide transportation to and from the campus. Per MSHSL rules, students may NOT drive themselves to and from meets.
Invitationals
Invitationals are invite only meets typically on the weekends (Friday/Saturday). For most invites, the team is allowed two or three entries per event. We still ask athletes to stay until the end of the meet unless a travel release form is submitted to the athletic office 24 hours in advance. Like triangular events, transportation to and from the meet is provided and students may NOT drive themselves to and from the event per MSHSL rules.
Athlete Conduct and Accountability
Athletes representing John Marshall High School are expected to maintain conduct that reflects positively on themselves, their coaches, their families, and the school community. They must embody the high behavioral standards required of all John Marshall students, both on and off the field.
While this document outlines key policies and expectations for participation in Track & Field, it cannot foresee or address every possible infraction. Any attempt to violate these guidelines or exploit loopholes is unacceptable.
Athletes are expected to uphold not only the rules but also the principles behind them, consistently demonstrating integrity, accountability, and respect. Failure to meet these expectations may result in disciplinary measures, including removal from the team.
Participation in practices and competitions signifies the athlete's agreement to follow the policies and expectations outlined in this document. The coaching staff is committed to holding each team member accountable to ensure a safe, supportive, and successful environment for all.
These guidelines are designed to protect the well-being, unity, and integrity of both individual athletes and the team. Together, we aim to build a program founded on excellence, discipline, and Rocket Pride.
Updated: 3/2025