Kingsley Cross Country

KJHS CROSS COUNTRY INFORMATION 2009

HOME OF THE CAVALIERS

The following is information about junior high cross country has been given out to new parents since Kingsley's cross country program started.

Cross Country is a very unique and fun sport. It is both a team sport, yet an individual sport. Each race will produce an individual winner; this runner will score 1 point for his or her team. Every runner thereafter will receive a place (2^nd, 3^rd, 4^th, 5^th, etc.); this is also the number of points they score for his/her team. The individual places of the first five runners from each school are used to determine the team score. The team with the lowest point total wins. Every runner after the fifth on the team is important in order to bump the points of the other teams higher; therefore, all seven varsity runners are important in winning a meet.

Meets

Each meet may be run a little different depending on the host school.

A typical meet goes as follows:

• Athletes are self-dismissed from class 10 minutes prior to the scheduled bus time.

• Athletes change in KJHS locker rooms and meet in the South Bus Lane.

• Bus arrives with athletes dressed for competition at meet site.

• 5-10 minutes for bathroom and to set up camp.

• Course tour led by 8th graders or leaders of the team (may be done separately for girls and boys or together).

• Girls warm up and stretch.

• Girls race, during their race, boys warm up and stretch.

• Boys race.

• Team has cool down run and stretches.

• Coach has debriefing to give top performances and additional instructions.

• Team leaves meet either on the bus or after parent signs them out with the parent after cleaning up camp.

*Note at meets with multiple teams, they may run a varsity squad. In this case there is usually an open race for the junior varsity runners to race in also. This is typically ran after the varsity race and may be boys and girls combined or separate.

Members of the Varsity team may vary from meet to meet. The coaches will inform the runners of the exact set up of the meets at the practice prior to the meet with any final instructions.

Preparation

A coach can give the workouts and guide you in a race. Your individual rhythm and preparation is up to you.  The following are tips to help you achieve your best.

• Develop sleep habits. Bodies respond best to consistency. Try to go to bed at around the same time every night making sure you are getting at least 7 hours of sleep.
• Keep a balanced diet. Fuel yourself with foods rich in vitamins and energy. Limit or stop eating junk foods and pop.
• Learn your body and develop a pre-race eating routine. This is important and will carry you through all athletic events.
• A proper mental state will enhance your physical conditions and ability. Train hard, and then build yourself up with positive thoughts.
• Water and Sports Drinks- this is one of the most important tips! Your body needs to be well hydrated throughout the season, especially on meet days!

Basic Information and Guidelines

• Cross country is a no-cut sport as long as you follow guidelines.
• To miss practice, an excuse must be e-mailed or in writing and handed to a coach. 
• Excessive unexcused absences will result in dismissal from the team.
• Excessive unexcused tardies will result in dismissal from the team. (Includes detentions, they should be served in the morning if possible)
• You are responsible for your ride home after practices and meets once we get back to KJHS. 
• Horseplay and goofing off will lead to a warning and additional work. Excessive horsing around will result in dismissal from the team.
• Follow directions given by the coaches. We want to perform well as athletes and have a safe, fun year.  Failure to cooperate will result in dismissal from the team.
• Coaches get weekly updates on your grades and attitude from all our teachers in every subject. If you are ineligible two times (consecutive or nonconsecutive) during the season, you will be dismissed from the team.

Required Paperwork:

All athletes must file the necessary paperwork with the office before they can participate in cross country on the first day of practice. Please turn in an up-to-date physical (issued by a doctor) along with an athletic permission form into the office. Once you have turned in these two documents, they will give you a gold slip. Please turn this gold slip into one of the coaches. Also, please turn in a rules sheet stub which shows you have read the above information about the rules, expectations, and requirements to run cross country at Kingsley.

Thank you and see you in the fall!