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1. Consistent Practice Attendance: Each athlete is expected to attend all practices. Every effort must be made to schedule time so that there are no conflicts with daily practice. If a valid reason for missing practice exists (illness or emergency), the athlete must notify the coach prior to the practice that will be missed. MISSING PRACTICE WITHOUT PRIOR NOTIFICATION WILL RESULT IN SUSPENSION FROM COMPETITION. 2. Punctuality: Each athlete is expected to arrive to practice and competitions on time and ready to run. SECOND TIME LATE WILL RESULT IN CAMPUS CLEAN-UP. IF LATENESS BECOMES CHRONIC YOU WILL BE DROPPED FROM THE TEAM. 3. Practice Apparel: Each athlete is required to wear RUNNING SHOES, SHORTS, TOPS, & SWEAT PANTS to practice. Sweat Pants will be worn for warm-up, stretching, and drills every day regardless of weather. Basketball or other long shorts are NOT acceptable. FAILURE TO WEAR APPROPRIATE APPAREL WILL RESULT IN CAMPUS CLEAN-UP. 4. Meet Uniforms: Team uniforms & sweats are to be worn at all competitions. Athletes are expected to step off the bus wearing sweat top & bottom! Sweats shall remain on at all times before and after your races! This is important for warming-up, mental focus, team unity, & intimidating our opponents. Under NO circumstances are team uniforms or sweats to be worn at any other time! DO NOT WEAR UNIFORMS OR SWEATS AT SCHOOL! WASHING INSTRUCTIONS: Wash in cold, hang dry! DO NOT PUT IN DRYER! 5. Athlete Conduct: Falcon Cross Country Team members represent the premier athletic program at CPHS. They are representatives of the school and the community. Each athlete is responsible for continuing our tradition of exemplary conduct. Support your teammates, make a positive contribution to the sport, and act responsibly in every situation. Problems must be handled in a mature and rational manner. Communication with your coach is essential. IF YOU ARE UNABLE TO LIVE UP TO THESE STANDARDS YOU WILL BE DROPPED FROM THE TEAM. Under NO circumstances are athletes allowed to dispute rulings with meet officials! Athletes must maintain their composure and let their coach deal with the situation. FAILURE TO FOLLOW THIS PROTOCOL IS GROUNDS FOR DISQUALIFICATION FROM COMPETITION AND SUSPENSION FROM THE TEAM. 6. Transportation to and from Competition: MDUSD, CPHS, and Team policy regarding student-athlete transportation will be followed WITHOUT exception! This policy is as follows: Athletes transported from CPHS to an away competition via district bus must also return to CPHS via district bus or be released to their legal guardian at the competition site. Athletes will not be released to anyone other than a legal guardian. Friends, relatives, neighbors, etc., are NOT legal guardians. Team policy further requires that any athlete not returning to CPHS with the team via district bus give the head coach verbal notification and visual confirmation of the presence of a legal guardian before departure. FAILURE TO FOLLOW THESE PROCEDURES WILL RESULT IN SUSPENSION FROM THE TEAM.
REQUIRED ITEMS: The following items are required at all practices and competitions. •
Water Bottle RECOMMENDED ITEMS: These items are not required, but recommended for serious athletes. • Racing Flats
FROSH-SOPH & JUNIOR VARSITY REQUIREMENTS: • Athlete must finish a minimum of 6 races and attend a minimum of 40 practice sessions to be considered for a Letter Award: Only athletes that complete six races and attend at least 40 practice sessions during the fall season are eligible for a Cross Country Letter Award. Athletes that do not reach these minimums will receive Participant Awards. Achievement of one of the following automatically earns Letter Award provided the athlete has competed in six races and attended 40 practice sessions. •
50 or more practice sessions attended VARSITY REQUIREMENTS: • Athlete must finish a minimum of 4 Varsity Races. Only athletes that complete four VARSITY races during the fall season are eligible for a VARSITY Letter Award. • Athlete must achieve a minimum 3-mile time: 18:00 (boy), 22:00 (girl). Only athletes that achieve the time standard on a certified 3.0-mile course during the fall season are eligible for a VARSITY Letter Award. (5K conversion accepted) Achievement of one of the following automatically earns VARSITY Letter Award provided the athlete has competed in 4 VARSITY races and achieved the minimum VARSITY time standard: •
52 or more practice sessions attended ATHLETES THAT QUIT THE TEAM FOR ANY REASON, OR ARE DROPPED FROM THE TEAM AS DISCIPLINARY ACTION, OR FAIL TO ACHIEVE THE MINIMUM ACADEMIC STANDARD FOR PARTICIPATION FORFEIT ALL AWARDS.
UNIFORMS DISQUALIFICATION RACE
DISTANCES RACE
SCORING
DIVISIONS Varsity: The top 7 fastest athletes regardless of grade usually compete in this division. Invitational and post season competition limits team size to 7 runners. However, DFAL dual meet rules allow teams to run as many as 10 athletes in Varsity competition. Fielding more than 7 runners in Varsity competition is done at the discretion of the coach usually for the purpose of providing experience for future Varsity athletes, run-offs between athletes competing for a Varsity position, or as reward for exemplary conduct by veterans. Frosh-Soph: This division is restricted to Freshmen and Sophomores only. The top 7 fastest Frosh or Soph athletes usually compete in this division. The exception to this would be if a Freshman or Sophomore were placed on Varsity. Invitational competition sometimes limits team size to 7 runners. However, most often there is no limit to number of entries in Frosh-Soph competition. Junior Varsity: There are no grade restrictions or team size limitations for this division. However, a school must field a Varsity team consisting of their top 5 or more runners before a Junior Varsity team can be entered. Junior or Senior athletes not among the top 7 fastest on the team compete in this division. Freshmen or Sophomores may also compete in this division, usually to provide better depth or to balance race fields. POST
SEASON COMPETITION Frosh-Soph & Junior Varsity: Frosh-Soph and Junior Varsity teams automatically qualify for the DFAL Championship meet. These divisions are NOT contested at the NCS or CIF level. FINAL
DFAL STANDINGS
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Important
Team Rules ATHLETE CHECK LIST The following is a list of items to take care of or prepare yourself for before the official season begins the third week of August. 1. ATHLETIC ACTIVITY CLEARANCE FORM. Due 1st practice day. Athletes will not be allowed to practice with the team until parent has filled out all information on this form, and obtained physician signature. This means making an appointment for a physical ASAP! These forms are provided at the sign-up meeting in May. Forms are also available in the CPHS main office, or may be obtained from the PE department.
2. ELIGIBILITY. Each grade report period. Athletes will not be allowed to compete as a member of the team without having achieved the minimum academic standard for interscholastic sport participation. This requires a 2.0 GPA for the most recent grading period. Incoming freshmen students must have a 2.0 GPA from their last quarter of 8th grade.
3. SUMMER MILEAGE FUND-RAISER. Pledge collection during 1st two weeks of practice. Athletes are required to solicit sponsorship of the CPHS Cross Country Team based on summer pre-season training (see FUND-RAISER forms on TEAM HANDBOOK PAGE).
4. GETTING IN SHAPE! Athletes must show up to the first day of practice physically prepared! Consistent (5 to 6 days a week) running during the off season will make a huge difference for you during the competitive season. It is virtually impossible for an athlete to make significant progress without having run prior to the season. We just can't emphasize this enough! Get out and run at least 2 to 4 miles a day, 5 to 6 days a week during the entire summer!!!
5. RUNNING CAMP. (Optional) This is a 6 day camp for all athletes of all ability levels! It is the last week of July, and is a great way for teammates to gear up mentally & physically for the approaching season. If you are interested in going to running camp, please complete the camp application and return it to Chuck by June 20.
IF YOU CAN ACCOMPLISH #1 THROUGH #4 ON THIS LIST BEFORE THE SEASON BEGINS YOU WILL BE SET TO HAVE A FUN AND SUCCESSFUL CROSS COUNTRY EXPERIENCE! |
