Spartan/Lady Spartan Cross Country –

Coaching Staff  Boys/Girls Head Coach – Joshua Fife  B.S. in Kinesiology from Sam Houston State University  5 years coaching/education experience (all at White Oak)

Topics of Discussion  What is Cross Country?  Expectations  Practice  Equipment  Nutrition  Physicals  Tentative Schedule

What is Cross Country?  Long distance competitive running, training & racing  Competitive races 2 miles long Every course is different ○ Trails, flat, hilly, grassy, sandy, muddy Training is very physically demanding & rigorous Requires strong courage, commitment, discipline & dedication

What will you learn from XC?  Commitment to a team & goals  Excellent work ethic  Perseverance  Proper running form/techniques  Various other workouts & exercises/weight lifting

Expectations  Academics – Priority #1 Students must be eligible – NO PASS, NO PLAY  Attendance You must fill out Google Form or communicate with the coach in person or by if you miss practice.

Expectations …..continued…..  A Cross Country Runner should be…. Courageous Hard worker Tough Committed Competitive Coachable Be in cross country for YOU

Practice  Summer (optional/recommended) July 11 – Aug. 12 (4 weeks) M/W/F: White Oak  XC Practice (mandatory) Aug. 15 – Oct. 20 M/T/W/TH/F: White Oak

Equipment  Running Shoes  Running/Gym Shorts (Summer)  Light colored T-shirt/Dri-fit shirt (Summer)  Water bottle  Basic sports watch w/stop watch

Nutrition/Hydration  Drink plenty of water (64 oz.) daily  Drink electrolyte beverages Gatorade, Powerade, etc.  Avoid caffeine drinks  3 healthy meals (high in carbs) a day, with healthy snacks in between  Plenty of sleep (7-8 hours)

Physicals  Every athlete must have one in order to participate in practice or competitions  Physical day was yesterday (May 23 rd )  Physical must be on file with our athletic trainer, Leslie Adamik (Coach “A”)

 Meets Sunscreen Mosquito repellant Extra shoes & socks

Tentative 2016 Schedule

Remind