Prairie View High School

Prairie View High School

Cross Country

Handbook

Coaching Staff:

Head Coach – Nathan Shaver

This handbook contains very important information regarding the Prairie View High School Cross Country team. Many of the questions you have during the season will be answered here. Do not hesitate to contact any of the coaches should you have any questions or concerns. Coach Shaver can be reached at school (720-685-5439) or by email (). Be sure to check our cross country school website for important information on upcoming events and team and individual performances. (I will do my best to keep up)

Please review the Prairie View High School Athletic Handbook

Welcome to the 2013 Cross country season! Cross Country and the discipline needed for the sport will provide ways for you to grow as an athlete and a person. Participating in cross country gives you an opportunity to set goals and then work hard over the course of a season to achieve those goals. You have the opportunity to be part of a team that will encourage you to do well individually. You will find success by committing yourself to the process everyday. If you do this, the outcome of your season will take care of itself. You will face adversity along the way. If you persevere, you will learn things about yourself that you will use for a lifetime.

Team Goals

As coaches, our goals are for every Prairie View High School Cross Country athlete to:

Maintain very high academic standards.
Learn about and enjoy the sport of running for what it is.
Reach your full potential as an athlete
Help others around you get better
Represent yourself, family, team and school with pride.
Take PVHS XC to the next level
2016Boys season = Win Leagues, take 8th or better at Regionals
2016Girls season = Win Leagues, take 8th or better at Regionals

Team Priorities

As teachers, coaches, and family members we will use the following priorities when making participation decisions during the season.

1. Family

2. School

3. Cross Country

4. Other Activities.

We want the season to be as enjoyable to everyone as possible. With a commitment to a team comes responsibility. The coaches will respect that the student athletes will make good choices and we want them to trust us to do the same. We are hoping we can all take great pride in the team and its members throughout the season. I can’t wait to see what they can do.

CCHS Cross Country Mission and Philosophy

To foster an environment where the student-athlete can reach his/her highest potential.

To promote a positive environment within the team.

Sportsmanship, ethics, and integrity - Winning can be fun, but is secondary to an athlete’s academics, well-being, and sportsmanship.

To follow and enforce the rules and guidelines established by the administration and outlined in the high school handbook.

To have coaches and athletes that are students of the sport of cross country and running in general. We want to create intelligent athletes that can in turn teach others.

Every training activity is planned to achieve a desired result. We plan to have fun, but we also plan to help each athlete improve their performance and achieve their personal best.

Most people can achieve much more than they believe. We will do our best to help you achieve if you do your best to improve and give an effort worthy of calling “yours”.

Eligibility

We will be following the school’s normal policy for eligibility. Students may not have more than one “F” at any one time.

If a student has more than one “F” when the reports are pulled on a Thursday, they can go to the athletic office to fill out a petition and bring it to their teachers to try to get the okay to participate.

Example: Student took a test that is not in the gradebook yet

Non-Example: student wantsto turn in late work from weeks past

The students are expected to manage their time appropriately to participate in the sport and do well in their studies.

Attendance Policies and Procedures

*Applies to all CHSAA/School Sponsored Athletics*

Purpose: As an athletic department and coaching staff, we feel very strongly about the core values we instill in our athletes. Being present and prepared is a lifelong value that aligns with the PVHS Core Value “Accountability.” Through this core value, we hope to build values that will value education and prepare our athletes to be successful.

Excused Absence: A prior approved excuse is one which is given or received by a member of the coaching staff before the fact and not after. If an athlete must attend an appointment (doctor, dentist, etc.), a note is to be given to a coach in order for the missed practice to be excused. If an athlete must tend to academic issues that are not caused because an athlete neglected their studies, it will be excused (although every effort must be made to complete make up tests and other assignments during the regular school day - example, at lunch). Emergency situations communicated from parents or guardians to the coaching staff will be excused.

***Even excused absences can carry a consequence. If an athlete is not at every practice, they may not be prepared to participate in the next event.

Unexcused Absence: An absence with noprior approved excuse. No note from appointments or communication from a parent or guardian in an emergency situation. Listed below are some examples of unexcused absences.

Missing a required event without an accepted prior approved excuse will count as an unexcused absence.
Flagrant disrespect of a coach, resulting in an athlete being sent home, will be treated as an unexcused absence.
Leaving practice without a prior approved excuse will be treated as an unexcused absence.
An athlete caught fabricating information (lying) will be treated as an unexcused absence.
An athlete has neglecting his studies and misses practice will be treated as an unexcused absence.

*Required* team event, activity, practice, etc.., will be communicated verbally to the athlete by the coaching staff.

Consequences for Unexcused absence:

One (1) unexcused absence will result in the athlete missing the next contest.
Two (2) unexcused absences will result in the athlete missing the whole week of events.
Three (3) unexcused absences will be dealt with by a case by case basis, and could result in suspension from the team. To become eligible to participate, the athlete must meet with the head coach.
Four (4) unexcused absences could result in removal from the team. This will be handled on a case by case basis as determined by the head coach.

As a coaching staff, it is impossible to identify all situations that may come up. In the event we encounter situations not covered, the coaching staff/athletic director will meet to determine appropriate actions.

School Day Attendance:

Please understand that if you have ONE unexcused absence during the school day, you will not be able to practice and therefore will miss the next event.

Meet Attendance

Athletes are expected to travel to and from meets on the team bus. The PVHS High School Athletic Handbook will govern exceptions to this policy. If there is a known conflict with travel on a team bus, notify the coaches with a note signed by a parent/guardian at least one week in advance. At a minimum, athletes should plan on remaining with the team until the completion of the meet before departing via separate transportation. We must know that you will be picked up from the meet prior to the event, and we need to see them before you leave with them. If possible, please have a note so we can keep record of who will be where. Injuries that require immediate medical treatment and family emergencies are notable exceptions.

General Athlete Expectations

1.When traveling to meets, athletes should keep noise and talking to a minimum; use the time to review strategies, consult with their coach, rest, etc. When returning from meets, athletes will keep noise to a minimum, and again, REST.

2. At the meet, athletes will stick together, sit together, and cheer on teammates. We do want camaraderie with other teams and to be good sportsman, but we want to present a unified team.

3.Do not disrupt other athlete’s concentration when preparing for competition. Please respect everyone’s competition preparations.

4. Compete with class and sportsmanship. Be a graceful loser and a gracious winner.

5.Team attire for the school days before meets will be determined by the team captains and coaching staff. Spirit packs and T-Shirts will be available soon.

6. Members of the PVHS Cross Country team will communicate with coaches and other team members when conflicts arise. Coaches are available after practice as well as during the day.

7. Your uniform is for team activities only. All athletes will wear proper warm-ups and uniforms at the meets.

8. All runners are expected to give their best effort in the classroom – 3.2/3.5+GPA or higher is the goal. Please let us know if you need help with any subjects so we can help you seek out this help with possible study halls, etc.

9. Runners are expected to represent PVHS Cross Country in a positive way during the school day. Therefore, all runners are expected to adhere to the school’s student code of conduct of conduct policies. Be leaders in our school.

Consequences:

·The first violation will result in a meeting with coaches to discuss the problem. Depending on the extent of the issue, there may be harsher consequences.

·Two or more violations will result in the athlete not participating in one meet and loss of position on team (captains and/or varsity).

·More than four violations will result in the athlete being excused from the team.

10. Practice wear should be decent and appropriate.

11.Athletes will adhere to the prescribed training program. Always consult with coaches before doing additional or alternative training activities. Please do not run on your own unless advised. It can lead to injury, sickness, etc. I’ve seen it happen.

12.Only a coach may remove an athlete from an event.

General Parent Expectations

Support student/athlete goals and provide a structure to assist in accomplishing their goals.
Prepare meet day food for athlete if possible (so they can bring with them to meets) – ex. water or Powerade, healthy snacks – crackers, apples, bananas, carrots, sandwiches, etc…
Ask your student/ athletes how they are doing. They will be more apt to tell you the truth about how they feel about the team, practices, injuries, etc. than us.
At meets, parents are encouraged to cheer for their child as well as all other PVHS athletes.
The team camp area should be kept for runners and coaches only as much as possible. We thank you for your cooperation.
Stay in communication. We would like to get a phone tree or contact list up and running.

Varsity Letter Criteria:

Earning a varsity letter indicates that an athlete has represented Prairie View High School exceptionally at the highest level of interscholastic athletics. In order to earn a varsity letter in cross country, an athlete must: Be in good standing as a team member according to the team expectations. They must earn 30 pts total to get their letters. These points are accumulative; they carry over from year to year. You can earn points according to the following criteria:

Each race has 7 varsity runners. The first runner finishing for the school will receive 7 points. The 7th will receive 1, and so on.

A runner can get onto varsity for a following race, by beating the times of other varsity runners from a previous race. All varsity spots will be determined by time.

Academically eligible and in good standing at school. Academic Awards will go to runners and they will receive 5 points.

Making it to state is automatic.

Bringing a friend to the team and having them stay the whole year is 2 pts.
Summer running log = 3 pts.
1 point for each PR during the season

Senior loyal to program

Coaches discretion

We want to make it as fair as possible. We will make necessary changes if we deem them necessary.

Awards for JV/Open Runners

Academically eligible and in good standing at school

Follow all team rules

Captain Criteria/Expectations

The ideal captain will:

Be a solid student-athlete (academically eligible) who has participated Prairie View High School sports for at least one season prior to the current season.
Embodies the team spirit. It’s obvious the other members look up to them.
Be in good standing according to the team expectations.
Have no violations of co-curricular or other school policies.
Make personal sacrifices for the benefit of the team.
Be a student of the sport of cross country.
Teach by example how to be a gracious winner and a graceful loser.
Maintain a healthy lifestyle throughout the entire year.
Enthusiastically follow the prescribed training program. Communicate effectively with other team members both verbally and non-verbally. Communicate with the coaches as to what the team needs.
Be a resource regarding team policies, race strategies, etc. for less experienced runners.
Briefly meet with coaches weekly to discuss team issues.
Complete extra tasks as needed to ensure that practices and meets run smoothly.
The coaches will decide on the specific process for selecting captains based on the criteria above.

Nutrition Basics

Nutrition for any athlete is very important. What you eat before and after you exercise can make the difference in how well you practice and compete. In general, a balanced diet is recommended as opposed to carbo-loading or other special diets.

Guidelines

In general, about 60% of your diet should consist of carbohydrates. Try to avoid simple carbohydrates in favor of complex carbohydrates found in whole-grain foods, legumes, fruits, and vegetables.
Try to consume food containing both protein and carbohydrates within15-30 minutes after a workout. This will speed up the recovery process.

Examples of Healthy Food Choices:

Fruit (2-4 servings daily)- apple, orange, banana, berries, peach, plums, grapes, cherries, pineapple.

Vegetables (3-5servings daily)- peas, green beans, celery, broccoli, lettuce, carrots, mushrooms, any green veggies.

Meat (2-5 servings daily)-lean beef, chicken, fish, nuts, peanut butter, turkey, beans.

Milk (3-5 servings daily)-2%(or lower) milk, cheese, yogurt, cottage cheese.

Breads (6-11 servings daily)-whole grain bread and pasta, brown rice, granola, oatmeal, wheat/rye crackers, whole grain cereal.

Water

The most critical nutritional concern for athletes is proper hydration. Water is the fluid to support physical activity because it quickly leaves the digestive cross country to enter the tissues and cool the body. Be sure to drink water before, during and after exercise. Many student athletes may not notice the need for liquid or the signs of overheating. This is especially important on hot and humid days when sweat does not evaporate effectively and cooling is not efficient. Don’t depend on thirst. By the time you feel thirsty, your body has started to dehydrate.

Health and Safety Concerns

When running on roads, use the sidewalk or left side of the street whenever possible. Be very cautious with traffic and pedestrians especially when going around a corner. Never run through a private yard.
Use extreme caution in construction areas. Never enter a closed area.
Never run on a busy road unless there is a large area away from the road that is intended for the pedestrian use.
Always yield to pedestrians and give them full access to sidewalks and trails.
Always be friendly and polite when interacting with community members.
If you see lightning, find shelter as quickly as possible. This could mean turning around and going back or going to someone’s house.
In order to avoid heat-related problems, all runners should have a water bottle everyday and drink water frequently. You should stop exercising and seek help immediately if you have any of the following symptoms: extreme cramps, weakness or fainting, not sweating in hot weather, headache, nausea, vomiting, or dizziness. These could indicate you are suffering from a heat related illness.

Injuries

A team goal is to do everything possible to allow everyone to complete the season injury-free. Communication with coaches and trainers is the key to achieving this goal.
It is inevitable that you will experience some soreness and discomfort during the season.
You should be concerned that you might be injured if:

The pain is particularly strong.

The pain gets worse from one day to the next.

The pain lasts for more than one or two days.

The pain is present even when you’re not running.