MUSTANG CROSS COUNTRY Athlete & Parent s Guide to Mustang Cross Country 2014

Transcription

1 MUSTANG CROSS COUNTRY Athlete & Parent s Guide to Mustang Cross Country 2014 Welcome to the proud tradition of Mustang Cross Country. Parents have been instrumental in helping to build and maintain the success of the Mustang Cross Country program. There are many things you can do to help contribute to the success of the teams this year. Some of those are simple, some are a little time consuming or just hard work, and there are even a few things you should not do. Hopefully this will help guide you to a great Cross Country experience. Cross country is a no-cut sport. However, the student-athlete must comply with the rules or risk dismissal from the team. We hope this document provides clarity so we have a great team experience! INTRODUCTION Vicki Bevan is the Head Boys & Girls Cross Country Coach and Head Girls Track in her third season at Memorial High School. She spent nine years at Klein Collins as the Head Girls Track Coach and Assistant Cross-Country and Assistant Basketball. Prior to this, she was a Head Girls Basketball Coach at a nearby private school for 6 years. She spent 10 years working in the corporate world before leaving to pursue her passion to coach and teach young adults. If you have any questions or comments, please contact Coach Bevan at one of the following. Work Phone: Cell Phone: at Work: vicki.bevan@springbranchisd.com Andi Owen is entering her second year of coaching cross country and track and also teaching Algebra at Memorial High School. She is also a Memorial High School and University of Texas graduate. She was a multi-sport athlete playing softball and volleyball as a Mustang. As we have already witnessed, Coach Owen is a great addition to our staff. You can contact Coach Owen at her andrea.owen@springbranchisd.com Kyla Hutson is new to our staff and will teach Economics and coach basketball. She is moving to us from Celina (near Frisco). Prior to this, she attended Concordia Lutheran College where she played basketball. She is fired up and requested to be a cross country coach during the interview process. We are looking forward to the great energy and enthusiasm she will add to our staff. She can be reached at her kyla.hutson@springbranchisd.com. Some additional individuals you need to know are Tina Good, Heather Simpson, and Kristi Hamilton. These ladies are a great resource and serve as our Cross Country Booster Club representatives. Please contact them for directions, meet times, practice times, etc. Please let them know if you want to help with Covered Dish, Carb Dinners, Meet Day Water and Oranges, SBISD XC Invitational, and/or The XC Banquet. We need your help! Tina Good: tinagood@sbcglobal.net (boys contact) Heather Simpson: hcsimpson7@gmail.com (girls contact) Kristi Hamilton: kristihamilton_1@hotmail.com (VP in training) COMMUNICATION Please do not hesitate to contact Coach Bevan with any concerns you may have. usually works best; however, you may call the Cross Country/Track office or her cell. In addition, we want you to receive all the information that you may need each week to stay informed about team activities. Please do not call the day of a meet for directions or times of races. All of this will be sent prior to the day before the meet and/or please contact Tina or Heather. Each week we send home a newsletter entitled The Mustang Express. This newsletter includes the results of the meet from the previous weekend, directions to the upcoming meet, any changes in the schedule and other information we feel is pertinent. It is very important that you, as a parent, read this newsletter each week as it contains information that you need to know. These newsletters will be ed to you this year. HISTORY AND TRADITION The Memorial Cross Country Boys and Girls Teams have an outstanding tradition of success. A collective 34 District Championships. The tradition of Memorial Cross Country is a commitment to excellence forged by selfdiscipline, dedication, and consistent hard work. We will return to this tradition of excellence! 1

2 PHILOSOPHY AND GOALS The philosophical foundation of the program is to maintain a broad based program that will afford all students with athletic interests and abilities an opportunity for safe and healthful participation in the sport of their choice. OBJECTIVES OF MHS XC PROGRAM The purpose of the Memorial Cross Country program is to do more than provide competition. It is to teach fair play, sportsmanship, the understanding and appreciation of teamwork, the teaching of discipline, and that to quit means failure and hard work means eventual success (properly defined). We will attempt to accomplish this general objective through the following goals. 1. Keep as many athletes as possible in a positive, healthy environment. 2. Instill good habits, sound morals, exemplary citizenship, and a high standard of sportsmanship. 3. Encourage students to grow physically, mentally, morally, and socially. 4. Instill in youngsters an appreciation for optimum health and physical fitness. The importance of proper rest and good eating habits will be stressed at every opportunity. 5. Develop the program in such a manner that the end result will be one of unity, harmony, and success amongst all ability levels. 6. Instill in all athletes the desire to represent Memorial High School in a manner that will make school administrators, teachers, parents, and other citizens proud of them. TEAM TRADITIONS Time Trial (this year at Nottingham Park). Team Day Trip (set goals and team building) Covered Dish Supper (everyone pitches in with a delicious dish). Carb Parties usually the day before a meet, the team gathers at teammates houses for a carb dinner/party. Please no sweets and no swimming to best prepare the athletes for the next day s competition. Each athlete involved in the Memorial Cross Country program is expected to refrain from drinking carbonated beverages during the competitive season. This is a small sacrifice that all runners can make. After every meet, the teams will warm-up and cool down together, return to MHS, take an ice-bath, and discuss team performances. We expect all athletes to ride home on the bus and attend this important time. The Cross Country season culminates with an Awards Banquet. Please plan to attend with your son/daughter to celebrate and honor their hard work! ATHLETE EXPECTATIONS As a member of the Memorial Cross Country team each athlete is expected to: 1. Maintain good academic standing. Students who earn below 70 may not participate in meets nor travel on out of town trips. Grade checks will be made prior to out of town trips to determine what athletes are academically prepared to travel. They do still practice but tutoring sessions will become part of his/her practice. If failing grades become habitual the athlete may be removed from the team. 2. Keep a detailed Self-Evaluation and Training Log on a daily basis to log his/her workouts. Athletes will be given a grade on keeping up with this log every 6 weeks. 3. Be a positive example to, parents, and the community wherever they may go. Leave the place better/cleaner than when we arrived. 4. Be selective in their social activities. Cross Country requires a clean lifestyle! 5. Maintain good training procedures including proper nutrition, hydration, rest, and injury management. The use of alcohol, tobacco, or drugs (including M.I.P., P.I., D.U.I., etc.) is contrary to sound training and sound living and will result in the following: first offense- a minimum of 20% of the team s scheduled meets up to a season long suspension; second offense- a minimum of one year suspension from the athletic program with a review with the student at the end of the period; third offense- expulsion from the athletic period. If said suspensions cannot be completed during that sport s season, suspension will either carry over 2

3 to the next season, or will continue in the athlete s other sport, if necessary. Any athlete hosting a party where alcohol is served to minors will be subject to discipline. 6. Attend and participate in all practices and meets including those scheduled on school holidays. Athletes are not excused for work, hair and dental appointments, driver s education, etc. If an athlete does miss a workout for any reason, it is the athlete s responsibility to leave an or text message before 10 am. If not, then the absence may be considered unexcused. All missed workouts should be explained BEFORE they occur! If an athlete is at school, we expect them to attend practice. His/her workout maybe modified to include indoor activities if this is what is necessary. If they stay home with an illness or are going to miss a practice for any other reason, we expect them to contact Coach Bevan (and not just Central Office). Failure to do so will result in not competing in the upcoming meet. 7. All athletes are expected to be on time for AM practice. If they oversleep, they need to get to practice as soon as possible and complete the workout during the practice/first period. The athlete does not get to sleep in and also get a study hall for first period. The athlete cannot assume the workout can be done afterschool without Coach Bevan s approval. Failure to come prepared to work-out during first period will be considered unexcused. On the third offense, the athlete may be dismissed from the program. 8. Missing practice and/or meet may result in not competing in the upcoming meet. 9. Not being able to finish a workout (other than illness) means the athlete is not ready to compete in a meet. Coach Bevan reserves the right to make this decision based on fitness. Walking on road runs is not an option and will result in the athlete not participating in the upcoming meet. Our sport is running so if the athlete does not enjoy running, then this is not the place for him/her. 10. If a team member has a conflict with another school activity, the athlete, the sponsor, and Coach Bevan will discuss the situation and try to create a compromise that works for everybody. If there is a conflict with an outside school activity, Coach Bevan will make the final decision as it affects Cross Country. 11. We request that all athletes make every effort to schedule make-ups and tutorials so they do no conflict with the scheduled team time (practice and meetings). If a scheduling conflict, the athlete will be excused if he/she directly notifies the coaching staff prior to the conflict. The athlete will also need a written verification that he or she attended the tutorial/make-up or other academic/school activity. Upon returning, the athlete will be required to warm-up, continue workout, and do some additional due to the extensive rest period. This is in the best interest of the athlete s training. 12. Detentions are punishment for breaches of school rules. We expect our athletes to follow school policies and not incur detentions. If you must attend detention, we do not consider them excused absences, as they are offered at times that do not conflict with practice or meeting times. 13. Properly care for equipment loaned to them. Missing equipment will need to be paid for by athlete at the end of the season. 14. Report on time to all team functions. Arrival at the practice start time is on time. If you re early, you re on time. If you re on time, you re late. If you re habitually late, you are being rude. Be ready to run at the start time. Individuals being late for practice will affect the entire team. Habitual lateness will result in dismissal from the team. Demanding promptness is in the best interest of the safety of the team. We do not want to leave anyone behind! 15. Report all injuries to the coaching staff for referral to the trainers. Athletes/Parents please let the coach and trainers know you are injured before you go to a doctor. 16. No athlete will initiate or be involved in hazing. Hazing can be defined as any form of physical or mental intimidation or any attempt to humiliate or embarrass another student. This type of activity is not only a breach of our athletic policies; it is also against school district policy and against the law. Any athlete involved in this type of activity could be suspended or expelled from the program. 17. Athletes will wear only school-issued MHS gear to, during, and from meets. 18. Athletes are responsible for keeping the locker room clean and our campsite clean; we expect the athletes to pick up after themselves and their teammates. 19. Athletes may not leave campus after the workout. This will be written up as truancy and team consequences. EQUIPMENT Required equipment: All athletes must have at least one pair of quality running shoes. Two pairs are better than one! All athletes must bring runners watch to practice each day. They will not be allowed to practice without one. This is important on runs. GPS watches are recommended if possible. 3

4 It is advisable that each runner have a roller to properly treat and massage muscles. All athletes will be issued racing equipment at the start of each season. It is imperative that this equipment is turned in at the end of each season. All athletes will be held responsible for their equipment. If lost or stolen, the athlete will be required to make payment for lost equipment. NUTRITION Water/Gatorade The absolute minimum consumed should be 128 ounces per day (that s a gallon). Proper nutrition is essential to athletic performance as well as good overall health. Make food groups the basis of training diet. Eat light breakfast before practice and meet day. Do not skip meals. Athletes should eat before and after every workout and race. Avoid fried foods, sodas, nachos, and junk food. What about vitamins? Consult your Doctor. Protein and carbs are essential to a runner s nutrition. No carbonated drinks during season! Junk food should be eaten in moderation and must never replace the essentials of a healthy, balanced diet. Eat your water- grapes, cantaloupes, peaches, strawberries, pineapple, and yogurt. Beverages with benefits- chocolate milk, green tea, grape juice, flavored water, Gatorade, and Powerade. Snack hints- bagels, muffins, pretzels, fruit, cereals, low fat ice cream, and dark chocolate. Suggestions for keeping up with equipment: Athletes should make sure they place their equipment in their locker with the locker locked! Athletes will be held responsible for stolen/lost equipment. Please notify coaches if this occurs so we can report it immediately to the proper authority. Athletes should NEVER loan equipment to someone else. Athletes should always have someone watching their equipment while they are competing. Athletes should come dressed in school issued gear for and during meets wearing running shoes (not flip flops, TOMS, etc.). Picking Running Shoes: Quality running shoes generally cost between $50 and $125. The most important factor is comfort. If injuries are a problem or there is some biomechanical flaw in a person s running form, the best option is to have your runners stride and running form evaluated. Blisters can be avoided by proper socks (higher on the ankle) and shoes. Using Vaseline and/or Body Glide may help as well. Fleet Feet, Luke s Locker, and Finish Strong all do a great job! PRACTICE SCHEDULE AM Practice: PM Practice: Practice will start at 6:15 am Tuesday through Friday morning. On Monday mornings, we start at 6:45 am with a strength circuit and team meetings. For those athletes making the standard, we will have afternoon practices on Monday and travel to a nearby park to run on softer surface. On Fridays (or the day before a meet), we will do a run in the morning and have a meeting. Those who are not in XC first period will need to do their workout and stop by for a short meeting in the afternoon. Some afternoon practices maybe necessary pending weather and/or points in season where more mileage is necessary. The Varsity will practice on Saturdays when we do not have a meet. Varsity and Sub-varsity will practice Saturday the week prior to District. These practices are all mandatory. Monday afternoon practice will finish between 5:30-5:45 pm. *Occasionally, practice times will vary. Your son or daughter should keep you informed. 4

5 BECOMING A CROSS COUNTRY EXPERT This section is especially dedicated to those of you who are new and want to learn more. What to Bring to the meet? Meet directions, lawn chairs, water, camera, stopwatch, bug spray, suntan lotion (no donuts/sweets for athletes). Meet Etiquette Do not: go into or hang-out at the Cross Country camp follow your son/daughter around as they get ready to race gather at the starting line with the athletes at the beginning of a race place extra unnecessary pressure on athletes on meet day, or any day think that every runner is going to have a great race every week immediately talk to your son/daughter after a race coach them. Do: support the entire team as well as all runners at a meet enthusiastically (not just our runners) be a good sounding board for your son/daughter once their meet responsibilities are done encourage your son/daughter to be a part of what the team is doing understand that not everyone has a great race every week allow them to fail; failing at something does not make a person a failure make sure your son/daughter is on time for the bus and you pick them up within 15 minutes of pick-up time. PLEASE KEEP IN MIND... After a race, a runner will possibly be more physically spent than you would anticipate. Symptoms may include rubbery knees, general weakness, glassy eyes, and nausea. These symptoms usually pass quickly. There are trainers at each meet to treat any more serious problems. Many of these can be avoided with proper hydration and eating light breakfast (toast, bagel, banana, peanut butter, energy bar, oatmeal). Scoring Cross Country is a true team sport. Every person on the team has an effect on the team s outcome. You can compare team scoring in cross country to the game of golf: low score wins. Times do not affect team scores. Typically, each varsity and sub-varsity team can run between 7-10 runners; district is 7. Some races use a timing system and others use a card system. (These cards must be turned in to the Coach or manager) For example, the first finisher gets #1, the second #2, etc The places of the first five runners from a team are added together to compute the team score. The sixth and seventh runners and all the additional runners serve to bump an opposing team s score higher by finishing ahead of the opposing runners. Team A Team B Score Bumps Team A s 5 th runner If there is a tie in the team score, the tie is broken by comparing the finish of the sixth runner on each team. There has been state championships decided this way. EVERY RUNNER ON THE TEAM IS IMPORTANT! Whether you finish first or #200, your performance is important, if not to the score of the meet, at the very least, to the overall attitude and work ethic of the program. Race Tactics The important thing to remember is that Cross Country is a team sport. In fact no other sport emphasizes the meaning of team more. In order to have a good team all of the runners must be able to perform well. Therefore, the most important aspect of cross country tactics is pack running. The most important result of pack running other than the score is the spread or gap time. This is the time from when a team s first runner finishes until their fifth runner finishes. Great teams have spread times of less than 20 seconds; good teams less than 60 seconds. 5

6 THE CHAMPIONSHIP SEASON The championship season is comprised of the District, Regional, and State meets. For Varsity, we must finish in the top three teams at District to advance to the Regional meet. When we accomplish this, we take Varsity athletes to the Regional meet. This scenario is repeated the following week (top 4- new UIL rule) for the Texas State Meet in Round Rock. All other athletes and parents are strongly encouraged to attend all the post-season meets. The Varsity and the Traveling Team The Varsity refers to the top 7 runners that are competing at the District, Regional and State level. However, the Varsity squad can change each week based on performances throughout the Cross Country season. Coach Bevan reserves the right to make roster changes to any spots even during the championship season where health is an issue or as it benefits the team. IN CONCLUSION When your son or daughter decided to join this team, you joined, too. Cross Country is the greatest sport. It is a lifestyle that requires commitment, dedication, and demands discipline. I am convinced that our young men and ladies are the hardest working in the school; not to mention, the highest caliber of character. I want to encourage you to be an active part of this exciting and rewarding experience. See you on the Cross Country course! 6

7 My signature below indicates that I have read, understood, and will comply with the policies and expectations of The Memorial Mustang Cross-Country Program. No team member nor coach is bigger than the program and what is best for the team always supersedes any one individual. Team Covenant (Team >) Coaches Signature Vicki Bevan Date: August 1, 2014 Team Member s Printed Name By signing below: The athlete and parent are acknowledging to have read and understand the rules. Team Member s Signature Date Parent s Signature Date Please sign and give to Coach Bevan with athlete and parent signatures. A parent must attend the parent meeting and this document must be turned in order for your athlete to participate on the Memorial XC team. Thank you for your support of your son/daughter, our team, and our coaches! We look forward to a great and rewarding season! Go Team Mustangs! 7