Pirates X-Country Experience 2014
Head Coach: Karl VonBargen
Assistant Coach: Shawn Meagher
EXPECTATIONS
Attendance: Athletes must meet two standards for attendance, the district’s and the team’s. Basically, the district policy is about being in school to practice or compete. An athlete may come to practice or compete in a meet on that day if he/she has an excused absence for a medical, legal, academic appointment, field trip or funeral. Cross country attendance is basic as well. You need to be at practice on time daily. Athletes must have a minimum of 10 days of practice before they can compete. Missing a practice during the week may disqualify the athlete from meets that week. Exceptions may be made for the same reason as the district policy. If you are going to be late, you MUST communicate with Coach VonBargen personally before 2:15, via calling cell phone 360-269-9018. Mondays are very important training and information days-don’t miss them. Do not make appointments after school on Monday unless absolutely necessary.
Attitude: We are making the assumption that you are turning out for cross country to become the best cross country runner you can be. During the season, we will expect the same dedication to the team and to personal excellence from the slowest runner as from the fastest. Our success as a team depends on commitment to team principles. This will mean making sacrifices. However, if you discipline yourself to use your time wisely, you won’t notice a big difference-except you will start feeling really good about who you are and what you are capable of doing.
Competition: All athletes who are eligible will be expected to compete in every meet through the Sub-District Meet. It is during competition you test your developing fitness and confidence. These meets are a great way to meet some fantastic, disciplined people who will inspire you. We expect every athlete at the meet to act with the highest sense of integrity and honor. We expect you to give your best effort and to test your limits. At a meet you have four basic responsibilities: [1] prepare well to race; [2] race as hard as you can to help your team win; [3] do your full cool down and reflect upon your race; [4] support your teammates. No sitting around after a race-eat and drink while you support your team. You will find tremendous satisfaction from going home exhausted.
Practices: Workouts are designed to maximize the potential of each athlete during the season. There will be some very hard days when you go home exhausted. There will also be light days when you will begin to feel refreshed. It is very important to follow the training plan and be consistent about work and commitment. It is imperative to arrive at practice on time and prepared to go. The faster we can get started as a team, the sooner you can go home. Each day we will finish with stretching as a team. At practice: [1] wear appropriate running clothes and shoes; [2] have your water bottle with water or sports drink; and [3] bring a snack for after practice to help with your recovery.
Communication: We will do our best to communicate changes in our schedule as they arise. Make sure YOU are telling your parents about these changes. TALK TO YOUR COACHES-find out what you may have missed at a meeting or practice-tell us about aches and pains when they first happen especially in the middle of a workout-ask questions. Do all this before we start the workout during warm up time.
Letter Requirements: Any runner who is on a Varsity District or State Team will automatically letter, or coaches discretion.
Head Coach: Karl VonBargen
Assistant Coach: Shawn Meagher
EXPECTATIONS
Attendance: Athletes must meet two standards for attendance, the district’s and the team’s. Basically, the district policy is about being in school to practice or compete. An athlete may come to practice or compete in a meet on that day if he/she has an excused absence for a medical, legal, academic appointment, field trip or funeral. Cross country attendance is basic as well. You need to be at practice on time daily. Athletes must have a minimum of 10 days of practice before they can compete. Missing a practice during the week may disqualify the athlete from meets that week. Exceptions may be made for the same reason as the district policy. If you are going to be late, you MUST communicate with Coach VonBargen personally before 2:15, via calling cell phone 360-269-9018. Mondays are very important training and information days-don’t miss them. Do not make appointments after school on Monday unless absolutely necessary.
Attitude: We are making the assumption that you are turning out for cross country to become the best cross country runner you can be. During the season, we will expect the same dedication to the team and to personal excellence from the slowest runner as from the fastest. Our success as a team depends on commitment to team principles. This will mean making sacrifices. However, if you discipline yourself to use your time wisely, you won’t notice a big difference-except you will start feeling really good about who you are and what you are capable of doing.
Competition: All athletes who are eligible will be expected to compete in every meet through the Sub-District Meet. It is during competition you test your developing fitness and confidence. These meets are a great way to meet some fantastic, disciplined people who will inspire you. We expect every athlete at the meet to act with the highest sense of integrity and honor. We expect you to give your best effort and to test your limits. At a meet you have four basic responsibilities: [1] prepare well to race; [2] race as hard as you can to help your team win; [3] do your full cool down and reflect upon your race; [4] support your teammates. No sitting around after a race-eat and drink while you support your team. You will find tremendous satisfaction from going home exhausted.
Practices: Workouts are designed to maximize the potential of each athlete during the season. There will be some very hard days when you go home exhausted. There will also be light days when you will begin to feel refreshed. It is very important to follow the training plan and be consistent about work and commitment. It is imperative to arrive at practice on time and prepared to go. The faster we can get started as a team, the sooner you can go home. Each day we will finish with stretching as a team. At practice: [1] wear appropriate running clothes and shoes; [2] have your water bottle with water or sports drink; and [3] bring a snack for after practice to help with your recovery.
Communication: We will do our best to communicate changes in our schedule as they arise. Make sure YOU are telling your parents about these changes. TALK TO YOUR COACHES-find out what you may have missed at a meeting or practice-tell us about aches and pains when they first happen especially in the middle of a workout-ask questions. Do all this before we start the workout during warm up time.
Letter Requirements: Any runner who is on a Varsity District or State Team will automatically letter, or coaches discretion.
