1. Spartan/Lady Spartan Cross Country – 2016-2017

2. 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)

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

4. 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

5. 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

6. 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 email if you miss practice.

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

8. Practice  Summer (optional/recommended) July 11 – Aug. 12 (4 weeks) M/W/F: 7:30-9:00am @ White Oak  XC Practice (mandatory) Aug. 15 – Oct. 20 M/T/W/TH/F: 6:45-7:45 @ White Oak

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

10. 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)

11. 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”)

12.  Meets Sunscreen Mosquito repellant Extra shoes & socks

14. Tentative 2016 Schedule

15. Remind