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FAQ’S about PHS CC

FAQ’S about PHS CC. Q: How Do You get to the WIAA State Meet??. A: PRACTICE, PRACTICE, PRACTICE!!. PRACTICES.

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FAQ’S about PHS CC

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  1. FAQ’S about PHS CC

  2. Q: How Do You get to the WIAA State Meet?? • A: PRACTICE, PRACTICE, PRACTICE!!

  3. PRACTICES • Practices will last about 2 ¼ hours each day. Each practice will begin promptly at 3:00 PM on school days. Practices will involve stretching, abdominal work and drills, followed by the running workout. With few exceptions, practice will end each night by 5:15 PM.

  4. Practice Routines • Strength Work—Injury Prevention & Improves Running Economy • Core Strength • Leg Strength • HipStrength • Back Strength

  5. StrideWarm-up • MultipleStrideDrills • InjuryPrevention • ImproveRunningEconomy • RunWorkout • Aerobic—uses oxygen • Anaerobic—lack of oxygen

  6. Static Stretch • Recovery & Injury Prevention

  7. If it rains (without lightning) we will still run outdoors. Be prepared for this!! Make sure you have rain gear in your locker. • The most important part of practice is to come with a positive attitude!!!!!

  8. Q: How Do You Determine which runners are varsity??

  9. At most meets, the top 8 runners are varsity. • Therefore, the 8 fastest runners from the previous meet are varsity runners for the next meet. • Yes, it can change from meet to meet

  10. Q: How Do I Earn a Letter??

  11. Varsity Letter In order to earn a varsity letter in cross-country the following criteria must be met: • Participation in at least 75% (8) of the meets as a varsity runner (top 8 individuals on Plymouth’s team). • Adherence to the athletic code for the entire season. • Consistent attendance at meets and practices. • ** The coaching staff has the authority to circumvent these criteria to either grant a letter or withhold a letter.

  12. Q: How can my son/daughter enhance his/her success in CC?

  13. NUTRITION & SLEEP • Avoid fatty foods & refined sugars. • Protein and Carbohydrate ASAP after hard workout or meet for recovery. 4:1 ratio of grams of carbohydrate to grams of protein is ideal. • Chocolate Milk • Get at least 8 hours of sleep a night. • Stay Hydrated!!

  14. MENTAL APPROACH • BE POSITIVE!! • EXPECT SUCCESS!! • BE WILLING TO PAY THE PRICE TO HAVE SUCCESS!! • BE A QUALITY REPRESENTATIVE OF PHS AND THE PHS CC TEAM!!

  15. Q: Are there any unique rules I should be aware of?

  16. Key Rules • No jewelry is allowed to be worn by athletes when competing in a cross country. The only exceptions to this are a watch, cloth hair-tie, 2” or less bobby pin and a medical bracelet. This rule means no beads, earrings, cloth /hemp bracelets or necklaces may be worn. Placing tape over jewelry is still considered a violation of the rule. • Athletes on CC teams are not allowed to participate in fun runs or triathlons during the season.

  17. Only the school issued jersey (shorts and top) can be worn when competing in a meet. Clothing (tights, bicycle shorts, tee shirts or turtle necks) can be worn underneath the shorts or top. However the clothing worn underneath must be of solid color and without a design or logo. One, small manufacture’s logo is the only exception. Also, the clothing worn underneath must be of the same color as other team members. Our team policy for years has been to wear BLACK for any additional clothing worn beneath the jersey.

  18. Hats, headbands, mittens and gloves can be worn in a meet. • All these items can only have ONE small manufacture logo.

  19. Q: What rules or policies does the PHS CC Team have?

  20. ATHLETIC CODE Breaking the athletic code during season will eliminate the athlete from any post-season awards (letter, MVP, etc.), and it may jeopardize your varsity participation in meets beyond those set forth by the athletic code.

  21. EQUIPMENT • All runners will be issued uniforms and wind suits. You will be expected to return YOUR ISSUED equipment at the conclusion of the season. Failure to do so means you will be billed by the school.

  22. It is extremely important that every runner be at practice every day. The only way you improve, as a runner is to put together good, quality workouts day after day. You need to be at practice to do this. Missing practice for appointments, work, etc. is not fair to your teammates, your coaches or to yourself. Missing a practice may mean you will not be able to participate in the next meet.

  23. PHS CC RULE • For several reasons: • SAFETY • RUNNERS SHOULD INTERACT WITH TEAMMATES • We do not want our athletes to practice with i-pods or other listening devices.

  24. Q: How does a Cross Country Meet Work?

  25. MEETS • Preparation for a meet will consist of reviewing the course and warming-up for the race. This involves obtaining maps of the course and jogging much of the course as a team. This is followed by our stretching routine and then several striders just prior to race time. It is very important that all runners have worked up a good sweat at the start of the race.

  26. Also we are a team, so we cheer for our teammates. When you are not running, you should be cheering for your teammates who are running. • At the conclusion of your race, we will complete a 5-10 minute cool-down run to help your body recover from the race. To further develop our team spirit, we would also like to have each athlete ride the bus home from each meet. The bus rides are great times to develop the team bonding that makes for a great team experience.

  27. Race Specifics

  28. Distances Boys – 5 kilometers = 3.1 miles Girls - 4 kilometers = 2.5 miles

  29. Flags Red – left turn Yellow– right turn Blue – straight – run on either side

  30. Start 10 minutes to start 5 minutes 3 minutes – all non-runners out of the area 2 minutes – no more run outs 1 minute 30 seconds 10, 9, 8, 7, 6, 5 seconds Pause Gun

  31. Scoring Top 7/8 runners are varsity Top 5 count in scoring Lowest team score wins PLY SF NH CHIL 2 1 3 5 8 4 7 6 9 11 14 10 13 17 15 12 16211927 48 54 48 60 18 25 20 22 242823 29 26 30 31 32

  32. Splits Boys – 1 mile & 2 mile Girls – 1 mile

  33. Q: How can I help? • Join the Booster Club

  34. Booster Club • $ 15 per family • Support athletes with awards, additional coaches, food and snacks, etc. • Other ways to help • Spaghetti Dinners—Sept. 10, Sept. 17; Oct. 2; Oct. 11 • Locker Signs—Design and Place • Concession Stand –Sept. 18 • Logistics Help at Home Meet: Sept. 18

  35. Q: How do I find results of the CC meets?

  36. PHS CC WEB-SITE http://phscrosscountry.pbworks.com

  37. How do I know when a CC meet begins or where it is located?

  38. PHS CC WEB-SITE http://phscrosscountry.pbworks.com

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