BOISE
CROSS COUNTRY
TEAM
HANDBOOK
Braves Cross Country
PURPOSE
Allow each student/athlete the opportunity to
participate and compete at their ability level, thereby helping them to increase
their self esteem. There are many things
to be gained from participating in athletics, but it must be made clear that
you will get out of them just what you put into them. Your success or lack of it will come about
only through effort on your part. The
improvement you should strive for should be in the form of improved physical
well being, developing a healthy and competitive attitude, meeting new friends
and getting to know yourself a little better.
When you approach athletic competition with a positive attitude it can
be an extremely rewarding experience.
Before the season begins set goals for yourself
that are reachable, but not so easy that they are hardly worth the effort, but
also not so difficult they are nearly impossible to reach.
WORTHWHILE THINGS IN LIFE
COME WITH EFFORT!
You must have DESIRE to be the best you can be! How hard are you willing to work? WHEN YOU GIVE YOUR BEST EFFORT DURING
WORKOUTS AND MEETS, YOU NOT ONLY HELP YOUR OWN PERFORMANCE BUT THE TEAM’S AS WELL.
You must have the SELF-DISCIPLINE; to be consistent with what you are doing and
sticking to a routine. Successful people
don’t just find the time they need they take the time they need.
You must maintain your INTEREST; the nature of athletics is repetitive, make something
interesting out of our daily workouts and drills. Zen teaches that activity isn’t boring only
people are.
You must have PATIENCE;
don’t be led into believing that anything or anyone is an instant success. Our program builds one day upon the next
leading to the district and state meets.
There are no short cuts, skipping steps usually leads to retracing those
steps because of an injury or illness and a lack of fitness or technique.
You must have PERSPECTIVE;
one competition or season is not the end of the world. You aren’t a better person for winning, nor
are you a worse person for coming in 193rd.
The world is littered with high school stars that were winners on the
athletic field, but were losers in the game of life. Your greatest accomplishments will be in the
efforts you make not in the rewards you receive.
ATTENDANCE/DAILY PRACTICES - We will practice
everyday school is in session despite the weather, we will change the practice
and/or move inside if conditions make it necessary. Practices will generally be an hour and a
half to two hours long. We will start
each practice by jogging and doing group flexibility and form drills, then get
into the daily workout, followed by stretching, and a cool down jog. A key
element to success is consistently following this routine; it will result in a
competitive edge at the end of the season.
Each member of the team is expected to attend all scheduled activities,
which includes all practices, meets and meetings. This also means completing the practice or
meeting not just showing up and leaving early.
At meets you are expected to stay until all races are finished and our
team awards are given out, no matter how you finished. If you can’t be at a practice, meet or
meeting, and you have been at school that day, personal contact with a coach before the practice or meeting
will be the only way to excuse your absence.
DO NOT have a teammate notify a coach, it will not excuse you. One excused absence will result in a warning,
two absences will result in you not being allowed to compete that week (you
will be expected to practice and attend the meet). Three unexcused absences will result in your
dismissal from the team.
EARNING A VARSITY LETTER - You will earn a
Varsity letter when you have earned 100 points.
Each practice is worth 2 points, running in a meet is worth 3 points,
improving your finish time is worth 5 points, finishing in the top 7 of the
team, 10 points, running for on the Varsity at District or State is worth 25
points.
ATTITUDE - each member of the team will conduct themselves in
a cooperative friendly and sportsmanlike manner. Inappropriate language, uncooperative or
unsportsmanlike conduct or direct disobedience will not be tolerated. The first such incident of this type the
athlete will receive a warning, the second will require a meeting with the
coach, parent/s and athlete and a one meet suspension, and the third incident
will result in dismissal from the team.
Strive to develop an attitude that is competitive but not hostile, and
one that is both confident and optimistic. Get in the habit of congratulating
both teammates and opponents following your race. Remember whatever the outcome of the race -
life will go on. When you win or do well, BE ENTHUSIASTIC LET YOURSELF GET
EXCITED! Watch your teammates compete
and let them know you care, encourage them during practices and meets and lend
them a hand after they finish.
ENTHUSIASM IS A
CHARACTERISTIC OF A WINNER,
AND IS EXTREMELY CONTAGIOUS!
EQUIPMENT
- Each runner will need a pair of shoes for
practice and some of you may want an additional pair for meets. Cross Country runners can get by with only
one pair of shoes but a pair of racing flats or a light pair of spikes often is
a good idea. DO NOT go out and buy any shoes without
first trying them on and making sure they fit properly. Buy the shoes from a shop that deals
primarily with running shoes and apparel.
Bandanna is the shop we
recommend. This shop has experienced
runners as sales persons who can help you choose the right shoe with the right
fit for you. The Athlete’s Foot, McU’s’ and Idaho Sporting Goods also have a good selection
of shoes and all four of these shops will give you a discount for being a
member of the Boise High team. The personnel at these shops take the time and
have the experience to fit you properly with the correct type of shoe for your
needs. There is no getting around the
fact that running shoes are expensive.
The best way to prolong the life and function of a new pair of running
shoes is to wear them for running only, not as school or PE shoes. You will also need a set of warm-ups or
sweatshirt and bottoms. They aid in the
prevention of injuries and also keep you warm and or dry. They need not be an expensive set. Each member of the team will be issued a race
uniform - a SINGLET and SHORTS, these are not to be worn at any time except for
race days. These items will be turned in
at the end of the season. Any runner
losing or damaging uniforms will be issued a fine card, until fines are
cleared, report cards can not be issued and the athlete won’t be allowed to
register for classes the next semester.
FAILURE TO SHOW UP OR NOT COMPETE IN A MEET IS AN EXTREMELY SERIOUS
MATTER!
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As in any sport, the
absence of any team member can upset the balance of the team and can
mean the difference between victory and defeat for the team. The team is dependent upon the reliability of
all of its members. If you fail to show
up for a meet without first informing a coach you may be dismissed from the
team on the first offense. If you are
ill or injured and feel you are unable to compete, we need to know so your
illness or injury can be treated.
WHAT TO DO AT A MEET - Be ready for your
race. Although this sounds overly
simplistic, learn where the course starts, finishes and where it goes. Make sure you are warmed up in time for your
race. Start at least 45 minutes before
you race. Follow the same routine we use
each day in practice. Jogging 2 or 3
minutes and a couple of stretches aren’t enough. Be sure to cool down after you run as well, DON’T JUST SIT DOWN! Put your warm-ups on and slowly jog for at
least 20 minutes then do some gentle stretching for another 10 to 20
minutes. If be
treated. If it is for another reason we
will handle it on a case by case basis.
An example would be a family or personal emergency beyond your control.
Race Day Preparation
·
Leave footballs and Frisbees behind - this is race
day not a play day!
·
If you come on your own to the meet, arrive 90
minutes before the first race. You need
to be familiar with the course.
·
Begin warming up about 45 minutes before your
race.
·
Once the team group starts the warm-up, stay
together until race time. Members only!
Race Warm-up
·
15 minutes of gentle jogging
·
15 minutes of mobile and static stretches and form
drills
·
10 minutes strides and surges on the course
·
5 minutes of mental relaxation
·
Go to the starting line 5 minutes before the race
After the Race
·
STAY in the finish area until your last teammate
finishes
·
Get a drink of water, have your water bottle handy
·
10 minutes after the race, the entire team do an 8
to 10 minute cool down jog together then stretch for 5 to 10 minutes
·
Pick up our team area and attend award ceremony if
there is one, otherwise load bus.
INJURIES - A common result of training maybe muscle soreness,
which can develop into an injury.
Injuries are a part of all athletics, and as such we must treat them as
soon as possible so the athlete can return to normal activity. ALL injuries no matter how slight they might
seem must be first examined by our trainer, Nikki Clark, ATC. She will then determine what should be done
for treatment. If after her exam and
preliminary diagnosis you want to follow another option you are free to do
so. We ask that this procedure be
followed so that we are aware of the number and types of injuries we are
experiencing, and can prevent them.
SAFETY - As in all sports there is a certain amount of
risk of injury in running cross-country.
However, some of that risk can be reduced if not completely eliminated
with a little common sense and by being aware of where and how you are
running. For instance when you are
running in the downtown area be sure to cross streets with lights and at
crosswalks. When we are on the
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SUBSTANCE ABUSE POLICY
- The Boise High School Cross
Country team follows the Boise School District policy toward alcohol, drugs and
tobacco, any member of the team found to be using or under the influence of any
of these substances or attending an activity/party where these substances are
being used, will be suspended from the team for two weeks and/or until they
submit to a substance abuse evaluation and meet with the coach, athletic
director and parent/s before they will be allowed back on the team. It should go without saying that using any of
these substances is illegal and a health risk that deters your being able to
compete at the best of your ability.
ACADEMICS - You must pass five classes each semester to be
eligible. If you are getting behind in
your classes let one of the coaches know so we can get you some help. Remember also cutting classes doesn’t show
the responsibility needed to be a member of the Boise High Cross Country team.
TRAVELING TO
MEETS
When we take a bus to a meet,
everyone rides on the bus with the team.
Anyone not riding with the team will not be allowed to compete that
day. When the meet has finished you may
ride home with your parent/s only. A
note from your parent, to ride with someone else, will be accepted so long as
we also get a follow up call. Do not ask
to ride home in any other way. Failure
to follow this policy may result in dismissal from the team.
Finally as coaches we hope that this booklet
answers as many questions as possible about our program, if you have any other
questions feel free to contact us at any time.
Thank – you,
Coach Mills 867-0919 davemills@clear.net
I have read and agree
to follow the policies and procedure outlined in the
___________________________________________________________________ ___________________________
Athlete’s
Signature Date
Team Racing
and Pack Running
Cross Country is a team sport based on individual
performances. Winning takes total team
effort. Our goal in every race is to
have the smallest gap possible from the first to seventh runner without
sacrificing the performance of any one runner.
The strategy we will employ is called pack running. Pack runners
must maintain contact with each other by running within 10 meters or less of
each other.
Rules of the
Pack
·
No
visitors welcome! Run as close together
as possible, especially through the first mile of the race, and don’t be afraid
to tell opposing runners to stay out of our pack!
·
In
a race never consciously hold back or slow down so a teammate can stay with
you.
·
When
leading, never allow teammates to drop back without encouraging them to stay
up.
·
When
following, never pass teammates without encouraging them to go with you.
·
STAY
TOGETHER. Every runner within arm’s reach of another.
·
It
is easier to stay up than catch up.
Athlete’s Bag Checklist
q
Competition
Shoes/spikes
q
Extra
spikes and spike wrench
q
Training
Shoes
q
Extra
shoelaces
q
2
pair Socks
q
Uniform
top and shorts
q
Warm
ups/ wind suit / sweats
q
Towel
q
Water
bottle
q
Safety
pins
q
Dry
T shirt / running bra
q
Snack
q
Toilet
paper
q
Sunscreen/
chap stick
q
Band-Aids
q
Gloves/mittens
q
Large
garbage bag
q
CD/tape
player headphones
q
Goal
/ pace cards
q
Personal
hygiene products
q
POSITIVE
ATTITUDE!!
Boise Cross Country
2010
Season Schedule
August
28 Run for the Pie, Military Reserve Park/Fort Boise
September
3 Caldwell Invitational, Caldwell High School
11 Tracy Walters Invitational, Spokane, WA
15 Thompson Memorial Centipede Races, Les Bois Park
25 Bob Firman Inv, Eagle Island State Park
October
2 Warrior Mtn Classic, Cascade
6 Kleinkopf/Canyon Springs Invitational, Twin Falls
14 Boise City Meet - Ann Morrison Park
22 5A District Meet - Eagle Island State Park
30 State Meet - Soda Springs
November
13 Nike Cross Country Nationals Northwest Regional, Eagle Island