ࡱ> CEB_ bjbj .*5\5\ZZZZZnnn8n"^"`"`"`"`"`"`"$#&"Z"ZZ"^ZZ^"^":!,!ثv>! J""0"H!R%'t%'!%'Z!h!Jk<"""%'> : MOUNTAIN RIDGE CROSS COUNTRY 2015 Practice Procedures, Code of Conduct, Attendance, and Varsity Letter Procedures 1) Complete warm-up as done by the entire Team. Begin warmup run following the lead of the Captains. Please pay attention during the drills so that you will move from drill to drill appropriately. Listen attentitively when the days workout is detailed. While on the Roads we need to have everyone run the same route. Our road runs are not to be Hard unless it is part of a Tempo Run. Recovery runs of 45 minutes are designed to help us prepare for the Hard effort coming up during the next days practice. Dont think that you can make up for a bad day by going Hard during a Recovery Run. It will only prevent you from having a goodday the next day. On Interval type days we will have a set number of repetitions to run with a specified recovery time between each interval. Dont run your best on the first interval. The goal is to have you complete the workout. Use the first interval to get acquainted with how to do the workout. Then, begin running at a harder effort as the workout progresses. Run within yourself during the workout ; dont strain to run fast; you will not progress in races if you strain to run fast; Run with your face relaxed as much as possible and with good arm form; Dont make the first one or two repetitions your fastest. We want you to be able to complete the workout on a positive note. Cooldown- We will always have some type of cooldown run after every hard effort and we will always stretch as a group when we have finished running. Report on all injuries no matter how small to Coach Stein. We need to adjust your training immediately based on the nature of your injury. Wear good shoes, stay on dirt or asphalt as much as possible. Ice potential problems before they become major issues. Wear light colored, loose fitting clothing and a hat if it is hot & sunny during the run. While on the Roads: Cross streets at lights; stay out of the traffic; run in pairs; run in mutually agreed areas (the golf course is not an agreed upon area); let coaches know when you have returned. All team members are expected to be at all practices. If you know in advance that you will be absent you must communicate that to the coaches so that they can talk to you about what training you need to do in your absence from the teams practice. If you are sick and do not come to school or leave school during the day because you are ill your parent(s) must call Coach Stein at 616-430-0640 or email him at richard.stein@dvusd.org. An unexcused absence will result in the athlete being suspended from competition for the week (you must continue training each day). Two unexcused absences will result in dismissal from the team. If an athlete misses a meet/invitational without notifying Coach Stein and getting it excused, he/she will be removed from the team. Lettering- a) You must complete the season to be awarded a Varsity Letter. (Injuries that keep an athlete from finishing the season will be taken into consideration) b) You can be awarded a Varsity Letter by being in the top 12 Mountain Ridge runners in at least 75% of all meets during the season c) You can be awarded a Varsity Letter by making the team that is selected to run in the District, Sectional and State Meets. d) Seniors with at least one year of previous participation can be awarded a Varsity Letter by meeting the home course time goal as agreed upon by the athlete and the coaches. 10) Conduct-You are expected to conduct yourself at all times while at practice, in competition, at team functions, and traveling as if you were in a classroom. Any deviation from that expected standard will result in discipline procedures consistent with those of the policies of Mountain Ridge High School and the Deer Valley School District. 11) Training/Racing- You are not allowed to participate in training runs or races that are outside of what the team is doing. You will be suspended from competing if you do training that is not part of the weekly plan or race without the permission of the coaches. 12) Athlete Concerns/Team Issues- In line with the Coach/Athlete/Parent Agreement in the Eligibility Packet, any concerns/team issues involving athletes need to be reported to the Coaches as soon as possible. They need to be reported to the Coaches first. After hearing from the athlete what the concern/team issue entails, the Coaches will follow up with the Athletic Director and Parents as to what occurred and decide with the Athletic Director the appropriate action to take. 13) Impact Concussion Testing- If you are required to complete the Impact Concussion Testing (All freshman, juniors and transfer students only) you must complete the testing during the teams scheduled time. If this is not complete, you will be allowed to continue at any practice and/or meets until Coach Stein receives written notice by the Athletic Trainer. 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(#L^(#`LhH.808^8`0o(.0^`0o()pLp^p`L.  ^ `o()^`.L^`L.^`.^`.PLP^P`L.im>pWgDh        ^F TB     &%FP  V"#'Vy(u+]>2@G@G=Jf9XPX=V^qbtPv9ySnj;$1mo,@M$jg'2q|7j=,rL,r@@UnknownG*Ax Times New Roman5Symbol3. *Cx ArialA$BCambria Math"qhv5'N 8Ms! &! &!243QHP?M$2!xx MOUNTAIN RIDGE CROSS COUNTRYDonald L. Tate Richard Stein  Oh+'0 ( H T ` lx MOUNTAIN RIDGE CROSS COUNTRYDonald L. Tate Normal.dotmRichard Stein4Microsoft Office Word@캃@n;@<@tR!՜.+,0 hp  ɫ Union HSD&  MOUNTAIN RIDGE CROSS COUNTRY Title  !"#$%&'()*+,-./013456789;<=>?@ADRoot Entry FPFData 1Table9'WordDocument.*SummaryInformation(2DocumentSummaryInformation8:CompObjr  F Microsoft Word 97-2003 Document MSWordDocWord.Document.89q