2015 PRHS Cross Country Handbook

Transcription

1 2015 PRHS Cross Country Handbook Welcome to the 2015 Cross Country teams at Palmer Ridge High School! We re excited for the upcoming season and we re pleased that you have chosen to join us! Cross Country is both challenging and rewarding you ll learn to push yourself to your limits and then beyond them. We (your coaches) believe that Cross Country will help you grow as young man or woman. You ll ultimately graduate from the program as a stronger person. We are a highly qualified staff with decades of running and coaching experience. We see our job as coaches no different than that of classroom teachers. We will establish a baseline of expectations and goals for the team and for each individual on it and we ll hold each other accountable as we work together to achieve them. We aspire to win championships as we do so! Your coaching staff is Head Coach Kelly Christensen kchristensen@lewispalmer.org Assistant Coaches Jeremy Drenckhahn Larry Rudnicki rudnicki@kellin.net Kara Slavoski Paul Wagner Gwendolyn Wells Colorado Track/XC (a Milesplit Affiliate) The internet home of all things Colorado cross country/track & field

2 Saturday, August 22 Lewis-Palmer Palmer Lake 2015 RACE SCHEDULE Thursday, August 28 Vista Nation XC 2mile Mountain Vista High School (Highlands Ranch) Friday, September 4 Arapahoe Warrior dekoevend Park, Littleton Saturday, September 12 St. Vrain Lyons HS, Lyons Tuesday, September 15 Run Above the Shining Mountain Golf Course, Woodland Park Saturday, September 19 Pueblo Central Invitational Thursday, September 24 Coronado Cougar North Monument Valley Park, Colorado Springs Saturday, September 26 Bob Firman Eagle Island State Park (Boise, Idaho) Saturday, October 3 Castle View Sabercat Sedalia Colorado Thursday, October 8 PPAC Conference Norris Penrose Equestrian Center, Colorado Springs Friday, October 9 Doherty Spartan Bear Creek Park, Colorado Springs Week of October 12 - TBD Thursday, October 22 4A Region 2 North Monument Valley Park, Colorado Springs Saturday, October 31 Colorado State Cross Country Norris Penrose Equestrian Center, Co. Springs Saturday, November 22 Nike Cross Southwest Casa Grande, Arizona Saturday, December 6 Nike Cross Portland, Oregon 2

3 ATHLETE & PARENT EXPECTATIONS Personal conduct Athletes are expected to demonstrate positive behavior and good sportsmanship at all times. Athletes are responsible for communicating questions, comments, and/or concerns with the coaches - including but not limited to discussions regarding absences and injuries. Athletes are responsible for transportation to off-site practices. Athletes must maintain academic eligibility throughout the season. An athlete with 2 F s at eligibility check (every three weeks) will be ineligible for the following 3 weeks. Ineligible athletes are required to attend all practices, team meetings, however, ineligible athletes may not ride the bus and/or attend any team meets. Two or more D s may result in holding the athlete out of competition until the grades have improved. Athletes must communicate with their teachers prior to missing class due to competition. Athletes are responsible for the care and return of all team issued uniforms and warm-ups. Athletes assume monetary responsibility for any and all lost items at the end of the season. At practice Coaches reserve the right to sit a runner from practices and/or meets due to injury, unexcused absences, lack of practices, behavior, etc. Practice will be held Mondays-Fridays from 3:15 to 5:30p.m. Athletes must arrive on time. Athletes are expected to be at practice every day. If an athlete is ill (doesn t attend school or leaves early) this is considered an excused practice. If an athlete has a conflict, they are required to speak with a coach prior to the absence and/or bring a note from a teacher. Athletes must wear appropriate running attire including: running shoes, watch, water bottle and clothing items. Athletes are to use caution and be courteous while running on roads. At meets All runners are encouraged to attend and to stay after their races to support their teammates. Rides home should be planned prior to the meets. Athletes must bring a note from their parents to leave the meet with non-family members. Runners must always check-out with a designated coach before leaving a meet. The team camp is for the team only not for family & friends. Please give us the space we need to prepare for our competition. Team Selection Process Coaches will be responsible for deciding the teams for each meet and will take into consideration meet and practice performances, attendance, injuries, consistency, etc. Lettering All athletes are eligible for a varsity letter, not just those that participate in the varsity meets. Follow all team policies Be in good standing with a coaching staff and teammates Coach s discretion will be used 3

4 Uniforms Athletes now have the option of purchasing their own Uniforms & Warm-ups Athletes that do not purchase their own uniform will be issued an old one. Athletes are responsible for the cost of damaged or lost uniforms. When we travel to meets, athletes are expected to be wearing PRHS Track/XC Gear. Injuries and Use of the Training Room Although we do all that we can to prevent injuries with our athletes, injuries can still happen. If you are injured, you are still required to come to practice and meets. We will provide appropriate cross training and drills to assist you in your efforts in getting better. Report all injuries as soon as they happen. The Training room and ice bath are available for student use. Training room rules must be followed. Meet Day Information/Expectations Athletes are expected to wear team issued attire and warm-ups. The time athletes are to show up at meets will be decided on each week by the coaching staff. The following items are not allowed at meets. i. Frisbees, stereos, footballs, etc. Sportsmanship is required at all times. Transportation Athletes are expected to be on the bus to all meets unless they have prior approval from the coaching staff. Athletes will need to arrange their own rides when there is no bus, or when there is an offsite practice. There will not always be a bus home after meets. Athletes may need to arrange rides home. Bussing info will be posted on the website each week. Hydration, Nutrition, and Sleep Information will be provided throughout the season on this important aspect of training. Athletes are expected to come to practice having eaten a healthy breakfast and lunch, as well as taking the proper care to hydrate throughout the day. It is imperative that you come to meets with the proper food and drink to support your efforts. Water bottles should be with the athletes at all times. Sleep is also an important aspect of training. In order to receive the full benefits of training athletes should be getting 8 to 10 hours of sleep a night. I have read and understand the above information. Date Athlete Signature Parent Signature 4

5 THE DAILY GRIND Have Fun Enjoy what we are doing and what we are trying to accomplish The ends justify the means Consistency No zeros Daily effort is consistent Working at Closing the Gap daily Team Cohesion Know everyone s individual goals Know the kind of effort your teammates are giving Positive with all teammates both at and away from practice Everyone is included The TEAM is moving in the same direction Work Ethic Willing to push beyond what is comfortable Understands how work ethic affects others Confident enough to run fast Running for improvement vs. running for social The first person s effort is as important as the last Intelligent Training Slow Gradual Improvement - 10% Rule - 20 runs in 21 days Running appropriate paces on easy days and quality days Doing the Little Things Hydration with water all day everyday Sleeping 8 to 10 hours a night Nutrition is taken seriously, food is seen as fuel Prevent Injuries Working at Flexibility before and after practice Effort in the weight room Keeping up with injury prevention routines Communication with Teammates and Coaches Not talking negatively about teammates or coaches Having the courage to have positive conversations with teammate and coaches when issues arrive Consistently saying positive things to teammates Accepting Roles Give the same effort no matter what position on the TEAM Understanding that roles go beyond what # on the TEAM we are PRIDE - Give the kind of effort that reflects Palmer Ridge positively daily, being part of this team is special 5