1) Be responsible. Stay on top of your school work. Take care of your duties at home.  Manage and organize your time effectively.  Understand and be aware of your time constraints. This is your responsibility.

2) Keep your GPA up.  You are a "STUDENT - Athlete,"  a student first, athlete second.  You are required to show me your grades every six weeks, or whenever I ask for them.

3) Practices are held everyday (Mon-Fri) after school from 4:10-7:00PM or 3:20-6:20PM (never longer) and Saturday mornings at 7:00AM unless we have a meet.  You are expected to attend ALL practices and meets unless you have cleared it with the head coach at least ONE WEEK PRIOR to the day's workout.  Be aware of this commitment before you decide to join the cross country team. We will be training on Saturdays if there is no meet.  The Saturday workouts are not optional.

o We realize that everyone has conflicts.  In order to handle this, we want everyone's conflicts, written down on paper using the conflict form, by September 6, 2023.  After that date, they are automatically unexcused absences unless discussed, in advance, with a coach.  This applies to conflicts with practices and meets.  Use a form for each conflict occurrence.  Submitting a conflict does not mean that it will be excused.  The head coach will decide if you have too many conflicts to stay on the team or receive PE credit.

o DO NOT have your friends 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 or preferably a parent.

4) 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.

5) Before - During - After Workouts.
o Before and after ALL workouts we stretch (5-15 minutes).
o During runs, stop to stretch only if you need to.  Do not stop to walk unless a coach says that it is OK.  Keep moving.

o Hydrate!! before, during, and after workouts and meets  (DO NOT share water).

o After all distance runs and before all intervals and races we stretch and do STRIDES, SPRINTS, or BUILD-UPS when time allows.

o Before and after all races we warm-up as a group (your race group) with jogging, stretching, and strides or sprints. 
   
    You must wear your pants for the warm-up!!! 

6) Coach's Forms and Driving Note.  
o Get all forms and information that the coaches request in  - no one races, or is in the Team Photo, without them.  
o Driving forms or get your parents to drive. There are separate forms for students(my form) and parents(district).

7) Recruit - Get your friends out to join the team only if they can be a committed team member.

8) If you can't make League Finals or compete in all of the meets, then you need to talk to a coach before coming out for cross country.

9) Do NOT leave the meet site unless you have checked with a coach first.

10) Hydrate!!

11)  You are not allowed to participate in outside races, meets or practices during our season.  That means all of your training will be done with the team only.

12) Start and maintain a training log. Optional for 2023, but highly encouraged.

13) Do your meet recaps and training logs in a timely manner.  They are due Sunday night each week.

14) You must have an email account or regular access to one.

15)  Do no wear headphones/earbuds during practice.

16) Do not leave your clothes or belongings in the locker room.

17) Grades and/or PE credit are based upon your attendance, training logs (optional this season), and meet recaps.

18)  Cell phones can not be used during practice unless there is an emergency, but you may carry a phone with you on road runs or trail runs.

19) Do not use energy drinks! 

20) Have fun and run.

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