9-12Th Grade Will Be at LHS and 6-8Th Grade Will Be at FMS

Prowler CC Philosophy

Anyone can run. Our goal is to teach every athlete how to run correctly, improve and enjoy it. Although all athletes are at different levels of ability, we will work with everyone to improve both as a team and an individual. Everyone on a team is important, therefore, utilizing everyone’s talents throughout a season is what makes us a team.

Practices

Practice will be Monday –Friday beginning at 3:15pm from LHS and 3:30-4:30 at FMS.

9-12th Grade will be at LHS and 6-8th Grade will be at FMS.

All team members are expected to be at practice unless coach has been notified otherwise.

When you come to practice be prepared to practice and leave all distractions at the door. The coaches have taken the time to prepare the practice to help you improve, therefore, it is the athlete’s responsibility to do their best at practice.

All practices will include a warm up, stretch (yoga), the practice and a cool down. Athletes with medical conditions such as asthma MUST have their inhaler with them at all times while running.

Athletes should be prepared to practice outside in all weather conditions (except thunder or lightning). Lockers & Locks will be handed out, therefore, athlete should have warm clothes preferably sweatshirts, caps, gloves, sweatpants/leggings. The best fabrics are nylon, polyester; like Under Armour clothing, these are moisture wicking and breathe the best. Cotton is the least effective.

Training Rules/Code of Conduct:

We abide by the Minnesota State High School League Rules, which apply to the use of tobacco, alcohol and substances as written in the Athletic Eligibility Information booklet, which was signed by both you and your parent. In addition to these rules, any athlete who violates a civil or criminal law will face a suspension of one meet.

Phones:

Cell phones will not be used during practice or meets. We would prefer that the athletes interact with their teammates on the bus or work on homework rather than text. Bus time is bonding time and we try to utilize it to create the team experience. Meets

Cross Country meets are run on golf courses, sometimes other venues are used, but expect most meets to be on a golf course. A typical meet from the first race to the last is approx. 1.5 hours.

Enclosed in this Handbook is this years schedule. Please note the meets that are for JH and V only.

Order of events for meets

JH Girls & Boys 3200 meters (2 miles)

Qualifying Meet minimum times: Boys – 20:00mins Girls – 20:00mins

Varsity Girls & Boys & JV Girls & Boys 5000 meters (3.1 miles)

Qualifying Meet minimum times: Boys – 27:00mins Girls – 30:00mins

Athletes will bring packed lunches as we will not be stopping to eat.

When you load the bus for a meet you must have your uniform, warm ups and running shoes on. It is a good idea to bring with an extra pair of dry socks, shoes and warm, dry clothes to change into in case it’s raining out, so you can be dry for the bus ride home.

Attendance:

If you are in attendance at school during the day, you are expected to attend practice unless you have contacted coach with a valid reason

The first unexcused absence from practice will result in missing the next meet, the second will result in missing the next two meets and the third will result in suspension from the team.

Any student who is unexcused from school for one class period or more will miss the next scheduled practice and meet.

Lettering Requirements:

All seniors will earn a “Prowler Letter” upon successful completion of the season

Any student athlete involved in a violation of the code of conduct will not be eligible for team awards at the end of the season, including an athletic letter.

Underclassmen will earn a Prowler Letter by:

Running in at least 2 varsity meets or running in Sections

Having no unexcused absences or violations

Uniforms: You will be issued a school uniform.

A quality pair of running shoes is required. Do not buy a leather shoe, it should have a heel lock, good arch support and a padded collar and heel. Spikes are not required but are a nice shoe to have for racing. We have donated spikes that athletes can try/have.

General Information:

All athletes will ride the bus to and from meets unless permission slips from parents are signed, dated and given to coach.

Everyone stays at meets until it is concluded unless other arrangements are made with coach.

Jewelry cannot be worn during a meet, so it will be a good not to wear them to practice either.

Team Meals:

Social Media:

This is becoming a problem that we need to now put into our handbooks. Texting, facebook, twitter, email are all social media tools used for communication. Remember that when you hit send it is now public property. The information you send in the privacy of your own home is not private when you send it, people can print it, forward it and it’s everyone’s business at that point. If you slander, threaten or publically humiliate someone on social media there will be consequences.

You represent our team when you turn in your white card, therefore, any misuse of social media will be reviewed by the coach, parent, student and administration. Result may be dismissal from the team or charges depending on the extent of the violation. Remember that if you wouldn’t want your coach or parent reading it, then you probably shouldn’t send it.

Diet/Rest:

Athletes need proper rest and a healthy diet. Every day should begin with breakfast. Sometimes it’s hard to decide what is healthy. Some ideas are:

Breakfast: Oatmeal, wheat toast with natural peanut butter, eggs (a great source of protein), fruit, juice or unsweetened almond milk

We pack lunches when we go on the road, a peanut butter sandwich, some veggies and fruit, chocolate milk which is a great recovery drink, water, granola bars.

Items to AVOID: Soda, chips, candy, cookies.

Processed foods do not provide lasting energy for your body. Foods that require your body to process them are the foods that help us stay focused and give us the energy to work hard. Getting to bed at the same time every night and getting up early is the best schedule to get into. 8 hours of sleep is recommended

Our Promise:

As your coaches, it is our promise that we will prepare practices for you daily. We will work to help you improve and be the best athlete you can be. We will provide an atmosphere that is encouraging and positive.

When you turn your white card, you have decided that when you come to practice you will do the practices prepared for you to the best of your ability.

Coaching Staff:

Co-Head Coach: Natasha Reierson Co-Head Coach: Jon Hams

218-289-0971 218-686-1613

[email protected] [email protected]

JH Coach: Lisa Semanko

218-686-3816