Team Expectations:
1. Have a positive attitude 2. Respect

● Coaches
● Teammates ● Yourself

3. Attend daily practices
4. Give your best effort every day!

Equipment:

Good running shoes
Shorts, Shirts, Sweatpants, sweatshirt, hats and gloves (for later in the season) Water bottle
Uniforms will be provided-to be returned at the end of the season.

Parents and families are encouraged to spectate.

Cross Country running is both a team sport and an individual sport!

Cross Country running teaches:
•Perseverence
•How to set goals
•The benefits of Hard work
•That a positive attitude will serve you best
•How to accept your limitations, all while striving to do your best •The importance of unconditional support for teammates

•How to pace yourself

We practice every day!

Students generally attend after school sports study hall from 2:30-3:20.
Practice starts at 3:30 and goes ‘til 5:00 every school day.
Athletes should plan to attend practice every day because this is the best way to improve. XC running as an endurance sport; daily practice helps muscles adapt to the stresses and avoid injury.
Parents can pick up their students in the front of the school at 5:00PM.

A typical practice includes:

A warm up- dynamic stretching
Conditioning- upper body, core strength, yoga
Running- intervals, time trials, speed play, distance runs, relays, hill workouts Cool down-static stretching