FORT WALTON BEACH CROSS COUNTRY 2007

1. FORT WALTON BEACH CROSS COUNTRY 2007

2. FORT WALTON BEACH HIGH SCHOOL CROSS COUNTRY • What: Cross-country is a Varsity and JV sport for both boys and girls at Fort Walton Beach High School in which athletes race a distance of 5k (3.1 miles) over varied terrain. • Introduction- What is Cross Country? Cross Country is special. It follows neither synthetic tracks nor paved highways. It requires nature’s grass and dirt, hills and trails, creeks and ditches. Cross country is the purest sport. One problem that does exist, however, is that cross country is misunderstood. Some say that cross country is not a spectator sport, when in fact most courses in Florida are laid out in such a way that watching the drama of the race unfold requires very little effort. Some say that track and cross country are the same sport since they are both running. Cross country is contested in the fall, which track is a spring sport incorporating different events within the confines of a stadium. Others say that people who go out for the cross country team do so because they are not good enough to make another athletic team. The opposite is more likely as most athletes in other sports are not mentally and physically tough enough to endure the training cross country demands, nor are they able to accept the challenge, which cross country racing presents. The athlete who competes in cross country does so because there is a natural instinct to want to be the fastest person on the “block”. Cross country runners enjoy training and racing because they want to test the limits of their body’s strength and endurance, to see how good they can be. The aura of cross country is incomparable to any other sport. Aside from the aesthetic beauty of a cross country race, a certain team spirit as well as an individual responsibility looms over the competitor’s head. Cross country is the ultimate challenge and those who accept the challenge discover new levels of mental and physical powers and the ability to persevere, no matter what the circumstances life throws at them.

3. Cross Country at Fort Walton Beach High School We compete mostly in large invitational meets which are held on Saturday mornings. However, there may be the opportunity for a dual or tri meet during the week. Our county meet is held during the week, usually a week or two before our state series. We usually take one or two overnight trips during the season and it is usually a varsity meet only. Both boys and girls team compete at the varsity and junior varsity levels. A varsity team consists of a minimum of 5 runners to a maximum of 7 runners, while there is no limit to the number of athletes who may compete on the JV team. Most of the meets that we will compete in have both varsity and JV races for boys and girls. Thus, everyone who practices gets a chance to compete. No one has to “sit the bench” after practicing all week. We do not have a “cuts” in cross country everyone who comes to practice is part of the team. We however, have a procedure for determining varsity and JV teams. (That will be explained later) All four races at a typical cross country meet will last about 2 ½ hours, and are full of excitement and drama.

4. How are cross country meets scored? Each runner will either have a # on their chest (in which the bottom half is torn off as they walk through the finish chute) or they will receive a finish card in the finish chute. The card has the runner’s place written on it. The farther back in the race you are the higher your number will be. Each athlete would like to receive the lowest number possible. At the end of the race, we add up the places of our first five-team members. This will be our team score. The lowest number wins. If we are tied, the sixth runner’s place will be considered. If it is a smaller number than the other team’s sixth runner, our team is placed ahead. If one of the team’s has no sixth runner, then the team with a sixth runner will win the race. Example: Let’s consider a dual meet. There are seven members on each team, the Vikings and the Indians. There will be 14 place cards for this race. Each runner will receive one as he or she enters the chute. FWB Vikings Indians 1 2 3 4 5 8 6 9 7 12 TOTAL 22 35 6th runner 10 13 7th runner 11 14 The places of the first five runners from each team are added. The Vikings win with a low score of 22 points.  The Vikings’ number 6 and 7 runners, who finished 10th and 11th, are called “pushers”. Their points are not added in the team total, but since they both beat the Indians 5th runner they added points to the other team’s score. It is obvious that cross country is very team oriented, and every person’s place in a race is crucial.

5. Fort Walton Beach High School 2007 Cross Country Schedule

6. Cross Country Philosophy Coaching Philosophy The Fort Walton Beach High School Cross Country Program functions under some basic tenets and philosophies. We believe the benefits of participating and competing in sports programs at the high school level is an invaluable life long experience. The coaching staff is well versed in not only the physical aspects of training, but the psychological and neurological effects that training has on young people. We also believe very strongly in the socialization process that students experience with a team. Cross country gives students multi-cultural interaction within their own team as well as the travel and cultural experiences associated with meets. The Fort Walton Beach High School Cross Country Program functions as a cohesive unit. The “team” concept is stressed first and foremost. Athletes are taught that team concerns come before individual ones. The team and the program are only as strong as its weakest link. Students have the opportunity to compete at either the Varsity or Junior Varsity level. The Fort Walton Beach High School Cross Country Program is tough both mentally and physically. We utilize positive reinforcement in the form of praise, awards, or other incentives. We encourage the athletes to seek intrinsic motivation and enjoyment besides the usual extrinsic motivators. Goal-setting is also a big part of our program that is utilized on a daily, weekly and seasonal basis. We try to develop and cultivate the “whole-person” concept in each student-athlete. This means working on all elements of their person: mental, physical, and social. We look for them to prioritize all of the aspects of their life: family, church, academics, and then sports. We hope that each athlete will leave the program as a confident, healthy, and socially aware, self-sufficient, productive young adult who values running as a healthy life style.

7. Cross Country Philosophy Training Philosophy The Fort Walton Beach High School Cross Country Program’s training philosophy is based on sound scientific training principles. We utilize the theories and methods put forth in the USA Cross country and Track and Field Coaching Education Curriculum as well as the knowledge acquired at coaches conferences and running camps. The Fort Walton Beach High School Cross Country Program is designed to develop the “total” athlete. Periodization is one aspect of our philosophy. It is the continuous cyclic structure of training to achieve optimal development of performance capacities. It consists of periodic changes of the objectives, tasks, and content training. It can be further explained as the division of the training year in four phases to meet specific objectives, these four phases are: Phase 1- base training- done primarily in the summer, increasing mileage 5-10% a week. Phase 2- EQT (Early Quality Training)- This happens 2-4 prior to our first date of competition. We introduce hills, strides, fartleks, and tempo runs. We also emphasize good mechanics (posture), with knees up, top up, less backside mechanics, in other words teach body awareness. Phase 3- TQT (Transition Quality Training) – volume of workout 8% of weekly mileage. This means if athletes are running 40 miles a week, then .08 x 40 = 3.2 miles of work stress VO2 max. (higher intensity training like temps, repeats, strides, and speed work) This phase is emphasized during our competition part of our season to include our meets as part of our training preparing us for the state series. Phase 4- FQT (Final Quality Training) – We gear the final phase of training toward preparing for the state series. We may increase intensity of training by 25% and reduce our long runs. This is when we are working on our critical zone because we are aware that in a 5k there are usually two races the first 3 miles and a .1 mile sprint. The program also places emphasis on the importance of proper nutrition and prevention. Prevention means the ability to avoid injuries, illness, or burnout during training. Methods of prevention that we emphasize are: flexibility training, core training, proper shoes, proper hydration, and good nutritional habits.

8. Fort Walton Beach High School Cross Country Team Daily Routines Warm-up: 1. 800m jog (2 laps- around our track or 5-minutes around our warm-up field): as a team 2. Team Flexibility: Team leaders in the middle to lead stretches. 3. Drills: • Skipping As • Skipping Bs • Power skips (high jumps) • Carryovers • Side shuffles • High knees • Other drills we are learning and researching 4. Form strides: 4 x 55 m –during this time we emphasize the importance of good form 5. Groups: Break up into running groups for workouts. Cool Down: • 800-1600m cool-down jog (on VO2 max days, hard days) • Strides • Mon., Wed., Fri.- core training- see attached for examples of core training exercises.

9. Pre-Race Warm-up Routine • Walk the course • Preliminary stretching • Begin Meet Warm-up (together as a team!) 35min-20min = 2 mile jog (approx) • 20min-12min = main stretching/ropes • 12min-9min = 4 x 100m strides • 9min-6min = put on jersey & spikes • 6min-4min = 2 x starting line strides • 4min-2min = Team Huddle • 2min-0min = line up in starting box (be there 1st!) • Times Up! Let’s RUN!!!

10. Fort Walton Beach HS Cross Country Team Covenant Purpose: • This constitution is in place to ensure that there are no discrepancies with the policies and procedures for this team. The cross country constitution addresses all aspects of the Ft Walton Beach HS program. When and individual decides to join the team he/she decides to follow and live a specific lifestyle. This is what distinguishes a cross country student-athlete from the other students. • The cross country coaching staff has a responsibility to the students and parents to develop good character including the “whole-person” concept. The staff will see to it that each student is a well-rounded, contributing member of our community. The staff will do everything that we can to help mold you into a champion (on the field and in life) to include: providing the opportunity to participate; thorough research of the sport; and efficient training program; instituting discipline and a hard work ethic, and fair and impartial treatment to all student-athletes. Policies: No student on the CC team will: • Use tobacco products • Use alcohol • Speak in a disrespectful manner towards any adult • Disagree with a coach in public • Break any policies set forth in the Okaloosa School District: Student Code of Conduct Book

11. Fort Walton Beach HS Cross Country Team Covenant Other Policies, Procedures, and Consequences • All students will have a 2.0 Cum GPA per FHSAA policy • All students will have a physical and parent permission form on file before beginning practice • Being prompt is a lifetime habit…so let’s be early! • Practice starts at 2:20PM at the track (not 2:25PM). If an athlete is late, they will be marked as tardy. 2 tardies in a week will result in loss of varsity status. • Practice runs Monday through Friday. • There will be a meet almost every Sat during the season so please plan around them. • Cross country practice will supersede all other school activities when in season to include clubs, etc. • A student may not compete in another varsity sport a the same time as CC (except when prearranged with the coaching staff, which must be approved ahead of time and practiced after CC practice) • If a student must be late or absent due to academics, then it is the student’s responsibility to inform a coach ahead of time. Do not have another team member inform the coach. • A student has one “freebee” unexcused absence from practice, the 2nd absence results in running JV at the next meet, the 3rd absence results in missing a meet, and the 4th absence results in dismissal from the team • An unexcused absence from a meet will result in dismissal from the team. • Fighting will result in immediate dismissal from the team. • There will be no trash talking or other bravado at meets. • Athletes are welcome to express their opinions to coaches in a private setting. • Participation in all fundraisers by team members is mandatory. • All athletes will be responsible for raising $100-150 each. (For 2007 = $125)

12. Fort Walton Beach HS Cross Country Team Covenant Team Procedures and Lettering: • The CC team is a “non-cut” team. If you come to practice and work hard they you are on the team. However, not every student will go to every meet and compete. Some meets are reserved for varsity team members. Meet Procedures:All team members are expected to be punctual for meets. • Arrival and Warm-up:When we arrive, the team will follow the team leaders to a designated team area. The varsity teams will then begin the set warm-up procedures. The JV will walk the course and cheer on the varsity runners. 30 mins prior to the start of the JV races the JV team members will begin the warm-ups. • Cool Down and Departure: At the conclusion of each race those team members will congregate, stretch, jog a one-mile cool down, and complete 10 easy grass strides. The varsity runners are expected to cheer on the JV runners. At the end of the meet all runners are expected to personally thank the host coach and or meet director for putting on a quality meet for us to attend. • Team members may be picked up by parents after the conclusion of the awards ceremony with a signed note from the parent. Athletes may not ride home with other teammates parents unless there is a notarized transportation form on file. • There is no “I” in team. We at FWBHS believe that together through cooperation and hard work that we will become successful both in sports and in life. Lettering: • Be at practice everyday. • Give 100% effort everyday. • Complete the entire season. • Race on the varsity team in over 1/3 of the meets or place in the Top 15 at the District Meet We want FWBHS CC Team members to be a cut above the rest. When we travel across Florida we want other schools to commend our athletes not only for their athletic talents, but for their superior behavior and manners. FWBHSCC is a first class program so let’s treat it like one. *** Failure to comply with team regulations and fulfillment of this contract could result in disciplinary actions, loss of letter, and/or dismissal from the team. __________________________________ _____________________________________ Head Coach Student-Athlete __________________________________ _____________________________________ Head Coach Parent/Guardian