1. Howard XC 2017

2. Coaches Girls – Coach Foran (Leah_Foran@hcpss.org)
Boys - Coach Dickerson
is the easiest way to contact us. We typically respond within 24 hours.

3. Text Alerts Text @HowardXC to 443-955-5113
Used for important team messages and alerts. (EX: If we cancel practice due to weather, we will send out a text)

4. SWOL (Athletic Emergency Cards)
Missing Boys
Missing Girls
Ahmed Abdellah
Eian Butler
Jeong Dahoon
Ben Nelson
Caleb Svoboda (Missing DOB)
Sandra Abdellah
Abigail Furman
Emily Gorny (Needs to switch sports)
Sara Kindbom
Hayley Long
Chismomaga Ohioba
Caira Ruiz
Anaya Stiles
Amelie Thode (Missing Insurance)

5. Typical day
Practice will begin at 2:45 with a 10min warm-up followed by 10 minutes of stretching / drills.
Depending on the type of run we are doing practice will end between 4:45-5:00.
We will practice on Saturday mornings (if we don’t already have a meet). Some Saturday practices may be held off campus.

6. Practice Expectations
Athletes can expect to run approximately miles a day at practice. (This includes a warm up and cool down)
Running routes are the same for all levels of runners/intensity and practice format may change.
Remind kids to bring water bottles, watches, and dress appropriately for practice.

7. Attendance policy
Attendance everyday is mandatory. We understand things come up (Student gets sick, family emergency, required band concert for a grade, etc.) but these should be the exception, not the norm.
Meeting with a teacher afterschool is an excuse to be late, not to miss.
Missed Practices must be excused and athletes must inform coaches prior to missing practice.
Unexcused practices will result in not being able to compete in meets and possible dismissal from the team.

8. Outside Clubs / Teams
Howard XC take priority over other sports teams during our practice times and meets.
If you are participating on another sports team outside of our practices please let us know.
Injuries are common when athletes try to do too much, especially with sports involving lots of running.

9. How Varsity Is Chosen
Generally, top 7 times are considered Varsity for the next meet
Exceptions may apply under extenuating circumstances
Everyone will run at every meet except regionals and states which are Varsity only.
Coaching Staff will have final say on all meet lineup decisions.

10. What to expect During /After the race
Large crowds
Athletes need to be focused and ready to run an hour prior to their race.
Spikes are recommended.
Athletes will be cooling down shortly after their race ends (10-20mins) followed by a brief coaches meeting.
If you are taking your child home from the meet, we ask that you allow time for them to cool down with the team and attend the meeting.

11. Transportation
Athletes are expected to ride the bus to and from meets with the team.
If a circumstance arises in which you need to take your child home from a meet we ask that a note be sent in to the front office at least 24 hours prior to the meet.
You can only take your child home.
A coach must see you before you take your child home.

12. Schedule Tri-meets (3 of them) Boys Varsity 4:00 All Girls 4:30
Boys JV 5:15
Invitationals (15-50 schools) are on Saturdays
Championship meets at the end of the season
-Bus times / Info will be distributed about 1 week prior to the meet
-Athletes should bring multiple pairs of socks, healthy snacks, money for concessions/shirts, weather appropriate attire, trash bags

13. Home Meet Sept 13
We will need about 10 parent volunteers to help out with this meet.
Please us if you can help
Duties Include:
Keeping the finish line clear / handing out index cards as the runners finish
Helping hand out water to the finishers
Course marshals (Directing runners in the right direction. )

14. Pasta Parties
Before important meets (Invitationals, Counties, Regionals, and States) we will have pasta parties
Separated by Gender
Hosted by parents, but kids bring pasta / apps / drinks.
6-9:00 – Then kick them all out.
Let me know if you are interested in hosting one.

15. Uniforms We are asking that you buy the shorts $20 (45 retail price)
Advantages:
-Athletes get to keep them.
-Athletes will not have to worry about someone else wearing them or having to wear someone else's in the future.
-If there are financial concerns, please us and we will figure it out.
If they got shorts last year they should not order them and use those same shorts.

16. Uniform Rules
State Uniform Rule: Under armour worn under the jersey or shorts must be the same color as teammates.
Team Rule: If you want to wear clothing under the uniform, purchase black so everyone matches.

17. Injuries
If an athlete feels they are injured they should let a coach know immediately.
Most running injuries are minor and only require a few days off or light running to heal
More serious or prolonged injuries will be directed to see our athletic trainer, Gina Palermo.

18. Injuries Continued
Please let us know BEFORE you decide to take your child to a doctor. We would prefer our athletic trainer examine the injury prior to a doctor’s visit.
Doctor’s orders are final and cannot be overridden by a coach or AT.

19. Locker Rooms Boys need to buy a combination lock
Girls will be given lockers (For now they can store in coaches car or teammate car).
If any athlete leaves personal items out in the open they WILL get stolen.

20. Parent Involvement Join Lion’s Pride
Parent Liaisons for Lion’s Pride (1 for the boys’ team and 1 for the girls’ team)
Organize and plan team baskets for the Bull Roast
Sign-up Monkey for Meets and Banquet
- Organize snack lists for meets
- Organize and help with our end of season banquet (November 17th)
Come to meets!

21. Spirit Wear Order forms have be distributed.
Buy as much or as little as you like.
We get a % back to the program based on the number of items sold.
Use the online site if possible.

22. Unos Night Sept 13 – We get a % of sales all day.
We have a meet that evening and will be encouraging the team to go to Unos in Long Gate that evening for dinner.

23. Team Website www.howardxc.wikispaces.com Other good websites- -