FORMS AND READING MATERIALS FOR ATHLETES AND PARENTS
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REQUIRED FALL SEASON DOCUMENTS
AUHSD REQUIRED FORMS FOR ATHLETIC PARTICIPATION ARE HERE: Please visit the district web site for complete information on the district paperwork and fee payment for athletic participation.
Team Handbook: This is the comprehensive
information resource about the team and the sport that EVERY ATHLETE
and parent is expected to read and understand prior to the season. Please print out and read over with parent.
Athlete Information Sheet: This 2
page form should be printed, completed by the athlete,
and turned in to the coach on the first practice day! Be sure to
note any potential schedule conflicts on this form.
Team Package Order Form: ALL
ATHLETES must purchase team apparel & pay spirit fee. Print out the TEAM PACKAGE ORDER FORM, complete it and turn it in with your payment at practice during the week of August 13th! ORDER DEADLINE IS AUGUST 16TH!
Season Goal Sheet: Individual and team
goals for each third of the season must be articulated on this form
and placed in the athlete's team folder.
Parent Meeting Agenda: The
parent meeting is scheduled for Tuesday, August 28th, at 5:30pm in the CHS library.
Season Training Schedule: This is the comprehensive
season calendar, with daily training session descriptions, including
type of workout, target paces, practice start and end times, bus
departure times, meet times and more!
Season Meet Schedule: Print out
this competition schedule and put it on your refrigerator! Athletes are expected to be available to compete on all competition dates. If an athlete has a potential conflict, it must be indicated on the ATHLETE INFORMATION SHEET and discussed in person with the coach.
XCStats.com Registration: Athletes are required to have a profile set up on the XCStats.com web site in order to participate in Cougar cross country. Please follow the directions on the PDF instruction sheet HERE! The team code is: #cougars
Plan Sheet: A Race Plan must be completed
prior to each competition and added to the athlete's team folder.
Critique Sheet: A Race Critique must
be completed after each competition and added to the athlete's team
TRAINING, NUTRITION & INSPIRATION
WOOLRIDGE coaching background and philosophy: A brief overview of Chuck's teaching and
Article: It is imperative that athletes
drink water frequently each day. Read this article for a detailed
explanation of hydration needs and strategies.
Article: Explanation of basic training
principles and daily workout sessions.
Cougar Athlete Quotes, Read the reflections from members of the 2008 DFAL & NCS Champions.
Speech by Andy Lindquist, 2008 Campolindo Coach Walsh Award winner presents his reflections to parents and teammates at the conclusion of his final cross country season.
by Alison Crisp, 2007 Campolindo frosh
soph team champion. Crisp recounts the 2007 DFAL Championship showdown
with rival Falcons of College Park that resulted in a dominating
five Cougar finishers in the top eleven and upset victory for the
country and track Alumni Testimonials Read
the words of wisdom and advice from former high school athletes!
SUMMER NECESSITIES & SEASON PREPARATION
DOWNLOAD TEAM WELCOME PACKET HERE! A preview of Campolindo cross country for both new and returning athletes. Summer training advice, running shoe guide, and plenty of reasons why cross country is the sport for YOU.
Schedule & Fitness Routine: This is the calendar of training
sessions Cougar athletes are expected to attend during the summer!
Post it on your wall and get the miles in
with teammates over the summer months!
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 MAY WILL RESULT IN SUSPENSION FROM COMPETITION. ATHLETES THAT FALL BELOW 80% PRACTICE ATTENDANCE ARE INELIGBLE FOR COMPETITION AND MAY BE DROPPED FROM THE TEAM.
It is at the discretion of the coach to determine whether or not athletes that are unable to complete practice sessions prior to a competition date will be allowed to race. In the interest of safety, the coaching staff reserves the right to hold out of competition any athlete that is unable to satisfactorily complete a preceding workout session.
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
ATHLETE WILL BE DROPPED FROM THE TEAM.
Practice Apparel & Equipment: Each athlete is required to wear RUNNING
SHOES, SHORTS (3" inseam or less), 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. A sports watch with a split timing function is also required at practices.
CHRONIC FAILURE TO WEAR APPROPRIATE APPAREL OR EQUIPMENT WILL RESULT
IN CAMPUS CLEAN-UP AND/OR DISMISSAL FROM PRACTICE.
Meet Uniforms: Team uniforms, sweats & team shirts
are to be worn at all competitions. Athletes are expected to step
off the bus wearing sweats and team shirts! Sweats & team shirts
shall remain on at all times before and after races! This is
important for warming-up, mental focus, team unity, & intimidating
opponents. Under NO circumstances are team uniforms or sweats
to be worn at any other time! It is a CIF violation to wear a school
uniform in unsanctioned competition. Athletes must wear team issued Campolindo cross country gear at all competitions. Other colors, insignias or slogans are NOT acceptable. UNIFORM WASHING
INSTRUCTIONS: Wash in cold, hang dry! DO NOT PUT IN DRYER!
Athlete Conduct: Cross Country Team members represent
the premier athletic program at CHS. They are representatives of
the school and the community. Each athlete is responsible for continuing
our tradition of exemplary conduct. Support 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 the coach is essential. ATHLETES WHO DO NOT LIVE UP TO THESE STANDARDS WILL BE DROPPED
FROM THE TEAM.
Under NO circumstances are athletes or parents allowed to dispute
rulings with meet officials! Athletes and parents 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.
Transportation to and from Competition: Team policy regarding
student-athlete transportation will be followed WITHOUT exception!
This policy is as follows: Athletes transported from CHS to an away
competition via district bus must also return to CHS 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 CHS 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.
ITEMS: The following items are required
at all practices and competitions.
Running Shorts (NO basketball or long shorts!)
Digital Watch with Split/Lap Time Capabilities
Locker room lock
ITEMS: These items are not required, but recommended
for serious athletes.
• Foam Roller
• Massage Stick
Parents are encouraged to allow their athlete to communicate directly with the coaches at practice and through email to email@example.com. Parents that wish to communicate directly with the coaches may do so at firstname.lastname@example.org.
All communication regarding practice and meet attendance, questions about team policies, reporting of injuries or other concerns, must start with the coaching staff!
Please note that the CHS administration has asked that parents follow the following communication chain with regards to resolving questions and concerns about the cross country team: Always start with the coach!
Contact 1: Coach Chuck Woolridge at email@example.com
Contact 2: Athletic Director Tom Renno at firstname.lastname@example.org
Contact 3: Principal John Walker
& JUNIOR VARSITY REQUIREMENTS:
Athlete must finish a minimum of 6 races and attend a minimum of
90% of the practice sessions to be considered for a Letter Award:
Only athletes that complete 6 races and attend at least 90% of the practice
sessions during the fall season are eligible for a Cross Country
Letter Award. Athletes that do not reach these minimums will receive
Achievement of one of the following automatically earns Letter Award
provided the athlete has competed in 6 races and attended at least 90% of the practice
Top 5 finish on any team in 4 or more races
2-mile time: 13:00 (boy), 15:30 (girl)
Athlete must finish a minimum of 4 Varsity Races (6 races total)
and attend a minimum of 90% of the practice sessions.
Only athletes that complete 4 VARSITY races (6 races total) during
the fall season are eligible for a VARSITY Letter Award.
Athlete must achieve a minimum 3-mile time: 17:50 (boy), 21:00 (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)
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:
Top 7 finish on Varsity team in 4 or more races
Top 5 finish on Varsity team at league championships
All League Varsity 1st Team selection
Top 5 finish on Varsity team at NCS or State
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.
Cross Country competitors must wear school issued racing uniforms.
Additional garments (underwear and athletic bras) must be solid
WHITE and worn beneath the uniform. NO other garments (tights,
biker shorts, t-shirts, under armour) may be worn under the uniform
during competition without specific approval from the coaching staff.
is NOT allowed!!! DO NOT WEAR JEWELRY,
INCLUDING EAR/NOSE/BELLY BUTTON/FINGER RINGS OR STUDS, BRACELETS,
NECKLACES, HAIR CLIPS, BOBBY PINS, OR ANY OTHER HARD OBJECT!
Watches and prescription eye glasses ARE acceptable in competition.
Athletes may be disqualified for the following infractions:
Failure to follow directions of meet personnel.
Use of profanity.
Causing a competitor to break stride.
Impeding or interfering with a competitor.
Physical contact with a competitor.
Failure to run designated course.
Varsity race distance for DFAL, NCS, and CIF competition is 3 miles
or 5k. Varsity scrimmages and invitational meets sometimes vary, but are
never less than 2 miles or longer than 5k. Frosh-Soph and Junior
Varsity race distance for DFAL is 2 miles. Frosh-Soph and Junior Varsity invitational meets can
vary from 3k to 2.4 miles.
The top 7 finishers for each team are factored into the final team
score. Teams with fewer than 5 competitors are incomplete and their
finishers are deleted from scoring. The summation of the top 5 finishing
places for each team represent the team scores. The lowest score
wins. In the event of a tie, the 6th finishing place for each team
determines the winner. Invitational and Championship competition
is scored using team finishing places against entire race field.
Tri-meet competition is scored head to head. Each team is scored
against the other without the place holders of additional teams.
There are 3 divisions of competition in High School Cross Country:
Varsity, Junior Varsity, and Frosh-Soph. The Falcon Cross Country
Program places athletes in divisions based on the following criterion.
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.
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.
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.
Varsity: Complete Varsity teams automatically qualify for
the DFAL Championship and NCS Championship meets. Varsity teams
must finish in the top four (Division III) at the NCS Championship
meet to advance to the CIF Championships. The top 5 Individuals
NOT on a qualifying team may advance from NCS to CIF competition
if they finish in the top 12.
& 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 season league standings for each division are determined by
combining equally weighted results from regular season DFAL center meet
competition and those of the DFAL Championship meet. There are NO