X-C Guidelines and Rules
1) Keep your GPA up. You are a "STUDENT - Athlete". A student first,
athlete second.2) Practices are held everyday (Mon-Fri) after school from 3:15-5:30PM
(sometimes longer). You are expected to attend ALL practices and
Meets unless you have worked it out with a coach at least ONE WEEK
PRIOR to the days workout. Be aware of this commitment before
you decide to join the X-C team.o We realize that everyone has conflicts. In order to handle this, we
want everyone's conflicts, written down on paper with your name, by
the Friday after the Firebird Invitational. After that date, they're
unexcused absences unless discussed, in advance, with a coach. This
ONLY applies to conflicts with practices, NOT meets.o Do NOT have your friends or parents tell me that you won't be at
practice. If it's important enough for you to miss practice, then
YOU should tell me yourself.3) Appropriate Behavior.
o No drugs, alcohol or tobacco. If caught, you're off the team for the
rest of the season - don't take the chance.o No Foul Language or derogatory terms.
4) Before - During - After Workouts.
o Before ALL runs we stretch (5-15 minutes), in a circle.
o During runs, stop to stretch. Do not stop to walk unless a coach says
that it is OK..oHydrate!!.
o After all distance runs and before all intervals and races we stretch
and do STRIDES.oBefore all races we warmup as group with jogging, stretching, strides,
and sprints. Wear sweat pants!!!
5) Health Cards, Emergency Forms and Driving Note.
o Health Cards & Emergency Forms in ASAP - no one races, or is in the
Team Photo, without them.o Driving notes or get your parents to drive.
The forms can be found on the website.
6) Recruit - Get your buddies out to run with us.
7) If you can't make League Finals or compete in more than 50% of the
meets, then you need to talk to a coach before coming out for X-C.8) Do NOT leave the meet site unless you have checked with a coach first.
9) Hydrate!!
10) Have fun and run.
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