Isidore Newman School Varsity Cross Country Program a Handbook For

Isidore Newman School

Varsity Cross Country Program

A Handbook for

Student-Athletes

And

Parents

Introduction

Welcome to the sport of cross country. Or, for our returning student-athletes and parents, welcome back to another cross country season. Without a doubt, this is a unique sport for quite a few reasons. We, your coaching staff, are convinced that there is so much more to be gained from this experience than simply the competitive aspects of high school athletics.

After most high school sports, approximately 70% of highly competitive athletes stop exercising regularly on the day of their last competition. After some time with this team however, it is very common for running to simply “flow through one’s blood.” The last day of high school competition for a cross country runner is hopefully the beginning of a lifestyle of fitness, strength, and good health.

Additionally, during our season, we do not have to deal with many of the issues with which other sports typically struggle. The concepts of “playing time,” “starters,” and “making varsity” are rarely a part of our conversations. In cross country, each and every athlete typically gets a chance at stardom in virtually each and every race. Everyone is important in determining our best score possible. Everyone is expected to give his or her best effort, facing the same turmoil and agonies as everyone else. The greatest battle of all takes place inside each runner’s head. And so, perhaps that which we love most about this sport, each and every runner must face the challenge of the race and find a solution within him or her.

In light of this last sentence, a unique and common bond develops between most cross country runners. Members from opposing teams slap hands on the starting line before the gun goes off and congratulate each other after crossing the finish line. While there are of course competitive feelings during any race between athletes, there is also a feeling of “us against the course and the clock.” By running a great race with a strong performance, an athlete conquers the course, pushes down his or her own fears and doubts, and learns to deal with the pain of racing a bit better. While the experience of racing can be miserable in itself, the sense of accomplishment and fulfillment at the finish line can be elating and even overwhelming.

As a general rule, cross country tends to be a friendly sport. There is an appreciation held by most participants. This also contributes to the unique quality of this sport. Even for the ultra-talented, there is no easy way to be successful in cross country. Virtually every participant in this sport is aware of the phenomenal work ethic required to excel. And so, every cross country runner should wear a badge of accomplishment with pride, regardless of where he or she fits on the scale of finishers.

And so, we begin our work together – coaches, athletes, and parents – as a single unit known as “the team.” Our hopes are that these moments will be among some the best times of our lives. 3

General Overview

Program Philosophy

The Newman coaching staff desires to create and provide a program that young athletes and parents love and respect. We want our athletes and parents to buy into our program whole-heartedly. We hope athletes will look forward to practices each and every day. In the process, athletes develop a desire to improve and to compete. Every practice and every competition is an opportunity to be our best. It is here that life lessons are to be learned -- lessons involving hard work, dedication, commitment, and sacrifice. When former athletes look back on the experiences they had within our program, it is our hope they will remember them fondly, and has having been entirely worthwhile.

* To read Head Coach Randy Zell’s Personal Coaching Philosophies, see Appendix A.

Program Objectives

The objectives of the cross country program at Newman are as follows:

1. For each student-athlete to further develop and improve upon their athletic skills, strength, conditioning, general health, and physical abilities. In short, we want to build better athletes and better bodies.

2. For each student-athlete to work as a productive, contributing, and integral member of a single unit – the team.

3. For each student-athlete to find a love for running, being part of a team, and competing. In the process, each athlete should feel a sense of accomplishment and worthiness.

4. For each student-athlete to grow as an individual.

5. For each parent to be an ally in our efforts to accomplish the above on behalf of our student-athletes.

Program Expectations

Those expectations of the Newman cross country coaching staff include:

1. Each athlete gives his or her maximum effort at all times without complaints or excuses.

2. Each athlete remains committed and dedicated to the team throughout the course of the season, exhibiting respectful, positive, and responsible behaviors.

3. Each athlete be willing to not only work toward one’s own goals, but the goals of the team as well.

4. Each parent be supportive of the cross country program and respectful of our coaching staff.

Coaching Staff

Randy Zell Head Coach

Now in his 27th year as head coach, Randy Zell arrived at Newman in the fall of 1993. He graduated from Allegheny College (Meadville, PA) in the spring of 1992 with a B.S. in Biology and a minor in Psychology. His first year in education was spent as a faculty intern at The Culver Military Academy in Culver, IN. In Newman’s Upper School, Coach Zell teaches a variety of courses in the biological sciences. Besides coaching cross country, he is also an assistant coach during both the indoor and outdoor track and field seasons, working with the vertical and horizontal jumpers.

Office phone: 504-896-6304 Cell phone: 504-896-9132 School email: [email protected]

Mark Faliveno Assistant Coach

Mark Faliveno arrived at Newman in the fall of 2006. He graduated from the University of South Florida (Tampa, FL) in the spring of 1997 with a B.S. in Physical Education and Coaching. After teaching and coaching for a few years in the state of Florida, Coach Fal arrived in Louisiana. After one year at Port Sulphur High School and four years at Mt. Carmel Academy, Mark eventually became a Greenie. Besides coaching cross country, Mark is also a Physical Education teacher here at Newman as well as the Head Track and Field Coach. Proficient in virtually all track and field events, Mark has more recently specialized in the throws, the hurdles, the sprints, and the sprint relays.

Office phone: 504-896-6580 Cell phone: 504-654-9503 School email: [email protected]

Policies

Newman Athletic Department Training Rules

The Newman Cross Country Program supports and adheres to those training rules as outlined by the Newman Athletic Department. All athletes and parents will sign a contract acknowledging recognition and adherence to these rules as well.

Of particular interest, the cross country coaching staff would like to draw attention to and reemphasize these particular components of the Newman Training Rules:

Point 1 “If a student athlete is found to be in possession of, using or distributing alcohol, tobacco or drugs during his/her sport season, whether on campus or off campus, the student athlete will be subject to the following consequences:”

“a. First offense. Suspension from 10% or two games (whichever is less) of the total contests scheduled for the season including playoff games. The student athlete may also be required to attend counseling.”

We would like to point out the following clause that is also found within the Newman Training Rules:

“Training rules violations that are deemed unusually severe or extreme in nature may result in immediate dismissal from the team and/or expulsion from school.”

The cross country coaching staff in conjunction with the Athletic Director will determine whether or not a violation is deemed “unusually severe or extreme.”

Note: ALL members of the cross country team are subject to adherence to training rules until the end of the season as identified by the completion of the State Championships.

Point 2 “Attend all meetings, practices and games, including practices and games scheduled during school holidays and vacations.”

We ask that parents and athletes take responsibility for the appropriate planning of trips and vacations. For example, planning a family vacation during the Labor Day weekend will mean an unexcused absence from the meet or practices that take place that weekend. (For more details on excused versus unexcused absences, please go to the next page.) It is our hope that our parents in particular will make family plans while simultaneously considering the cross country practice and meet schedule. The message we are trying to deliver is that being an athlete and being part of a team requires commitment, sacrifice, and organization. We, as a coaching staff, believe strongly in teaching such 6 principles to our student-athletes. Attendance

1. Consistent attendance at practices and meets is essential. As such, all practices and meets are mandatory unless otherwise specified.

2. During the entire season, an athlete may miss one practice due to “academic overload” so that athlete may have more time to study and prepare. This rule is meant to provide student-athletes with additional flexibility. However, this rule should never be abused. It is believed that if a student-athlete is organized, such “overload days” should be unnecessary.

3. Appointments with physicians are excused. We understand it is difficult to find appointment times otherwise. However, it would be greatly appreciated if alternative times were found. If this is just not possible, we ask that parents enquire as to which practice days would be best to miss when scheduling appointments. For example, the day before a meet is typically a good day for such matters as it is usually a recovery day in our training.

4. While we understand the college-prep process is important, it should not overwhelm the Newman experience, including commitments made to cross country. As such, during an entire season juniors and seniors may be excused from a total of 3 practices and/or meets due to college-related events. This includes SAT testing, ACT testing, and college visits. Missing more days than allotted for college-related events will be considered unexcused absences. Note: College visits leading up to and during the weeks of championship events (District, Metro, State) are not acceptable and not excused.

5. Additional absences that are considered excusable: • Illness • Injury • Serious or major family issues or events • Occasional extra academic help provided the coaching staff is notified prior to the practice to be missed

6. Examples of absences that are considered inexcusable: • Arriving late to or missing practice because of a detention • Not having the proper uniform or attire to participate fully in a practice or meet • Sleeping late and missing the bus departure • Most forms of social engagements (birthday parties, balls, dinners, etc.) • Haircuts or any such beauty appointments • Not notifying the coaching staff prior to a missed practice

Consequences for unexcused absences: Whether from practice or from a meet, individuals who have missed due to unexcused absences have not done the same amount of work as his/her teammates. As such, additional physical work will be determined and designed by the coaching staff. This could very well include an individual coming in for additional practices on Sunday mornings. A pattern of unexcused absences will warrant a discussion with all parties 7 involved as to the future for the athlete in cross country. Time Commitments

Athletes should expect to be involved with cross country 6 days per week. Practices are held Monday through Friday from 3:45 pm to as late as 6:30 pm. If a meet is not scheduled for a Saturday, athletes will have a practice scheduled instead. Most meets will take place on Saturdays, particularly during the regular season. However, there will be occasions, especially in late October, when meets will take place during the week. Please stay tuned for a meet schedule as the season begins.

“No 2nd Sport” Rule

While an athlete is participating in the Newman varsity cross country program, that athlete will not be permitted to participate in any other sports programs or training regimens at the same time. This includes a second Newman fall sport, any and all club programs, and work with personal trainers (excluding work with physical therapists for the purpose of rehabilitation). Note: In rare cases, when there is complete transparency and disclosure between an athlete, parents, and the coaching staff, an athlete may be allowed “limited participation” with another sports program. This work is limited to skills development and technical advancement. Not permitted are any games or matches, nor any conditioning, strength, or basic training.

* To read the “No 2nd Sport” Rule: A Rationale, see Appendix B.

Athletic Wear Requirements

1. Athletic wear requirements for cross country are fairly simple. However, the most important piece of equipment needed by a runner is an excellent pair of running shoes that fit extremely well. Even if a new pair of running shoes was purchased at the start of the summer running season, another new pair needs to be purchased in August as the season begins. For more guidance on selecting the correct pair of “runners,” please turn to the next page of this handbook. 2. Socks are a must at every practice. 3. Comfortable tops and shorts which are appropriate for the hot and humid fall weather. However, wardrobe choices should also display a sense of modesty. 4. It is also essential that each athlete acquire a watch with a “stopwatch” or “chronograph” function. This piece of equipment will be needed for determining paces and times spent running. However, it need not be an expensive or costly item.

Uniform and Warm-Up Purchase

Each runner will be required to make a one-time purchase of a Newman cross country uniform (shorts and tank) and warm-up suit (pants and jacket/hoodie). Details for acquiring such garb will be provided early in the fall. Once the uniform and warm-up has been purchased, these pieces are now the property of each athlete, and will be proudly worn at meets, weather permitting. If any item is lost, 8 etc., a replacement will need to be purchased. Guidelines and Advice

Purchasing Running Shoes

As mentioned previously, the most important piece of equipment a young runner requires is an excellent pair of running shoes that fit appropriately. There are many brands and models out there from which to choose, most of which are of excellent quality. The most important factors however are that 1) the shoes fit well, 2) the shoes feel comfortable, and 3) the shoes provide the athlete with a cushioned ride. As distracting as it can be, do not be swayed by pretty colors, flashy names, or fancy decorations. Shoes today are largely designed for specific foot shapes and foot-striking patterns. Finding the best shoe for an athlete can be difficult or confusing. So, finding good help in this process is a must. Two stores in the immediate New Orleans metro area that have been wonderful advocates for our athletes include Varsity Sports and Louisiana Running Company. Both merchants have professionals who are very knowledgeable and more than willing to help athletes find the perfect pair of running and training shoes. Additionally, if athletes communicate to the sales representatives that they are members of the Newman cross country team, these stores typically provide discounts on purchases.

Be leery of trends and fads. The “five-finger foot gloves” are just such an example. It has been our experience that these “barefoot shoes” do not provide nearly enough support or cushion to keep our athletes safe from overuse injuries. Additionally, recent lawsuits have revealed that the claims these companies made regarding the benefits of these types of shoes were never supported with any actual research or scientific evidence. These shoes are banned from our program. Additionally, other “training shoes” seem to be getting lighter and lighter in weight. However, to become lighter these shoes once again sacrifice cushion. If a runner is new to cross country, is very young, or has a history of joint or leg pains, these light-weight trainers should also be avoided.

Quite a few of our athletes have also taken the time to have custom-made orthotics designed just for them. This can be a career-saving step for some runners, allowing them to avoid injuries in the long term and enjoy years of running. Keep in mind however that you cannot slip custom-made orthotics into just any running shoe, and an athlete may need to change shoes to accommodate the inserts. Again, check with the professionals mentioned above.

General Health

Good health is essential for optimal athletic performance. Athletes should be attempting to make wise choices in three important areas: 1. Getting sufficient sleep, rest, and recovery. This is incredibly important! 2. Eating in a healthy manner including moving away from “junk foods.” 3. Drinking lots of fluids, particularly during the hours away from practice. Given the heat and humidity of the fall, consuming one gallon of fluid from one practice 9 to the next is not unreasonable for many athletes. Injuries

Because the sport of cross country is so physically demanding, the chance of overuse injuries can be relatively high. As a coaching staff, our goal is to reduce this risk as much as possible, preventing these injuries altogether. But, in the event that such injuries do occur, our goal then becomes to deal with and overcome those injuries as quickly and effectively as possible, returning our athletes back to action. To assist the coaching staff in accomplishing these goals, injuries that affect the ability to practice or compete must be brought to the attention of the coaching staff. The coaching staff in conjunction with Newman’s Sports Medicine program will assess the athlete’s condition. Then, a plan of action will be implemented on behalf of that athlete to ensure a safe yet speedy recovery. At all times, it is the coaching staff’s desire to have each athlete at his or her optimal level of performance.

Summer Training

Without question, the better runners train throughout the summer, the better his or her season will be that fall. However, each athlete should have a plan in place and put in a “smart” volume of mileage. Upon the start of the season in August, each athlete will be required to turn in a “Summer Running Log” in which mileage for the summer months has been recorded. The baseline expectation for each athlete during the summer months is about 200 miles. If an athlete is unable to achieve this 200-mile goal by the start of practices, he or she can of course still participate in Newman cross country. However, he or she will need to complete this 200-mile requirement during the season before being subjected to any sort of “quality” or higher-level workouts.

Remember: • Purchase a new pair of running shoes as the summer gets underway. • Stay off concrete, pavement, asphalt, and generally hard surfaces. • Most summer running should be performed at relatively easy paces. • Start slowly and build slowly, both in terms of mileage and pace. • Since the pace is largely “conversational,” running with teammates can really help. • Have fun, look forward to your runs, and enjoy yourselves. • Vary your distances from day to day. Do not try to run the same distance day after day. This will get old quickly and is not beneficial for muscular development. The coaching staff will provide athletes with “Sample Summer Mileage Schedules” for 200, 300, and 400-mile summers. • Feel free to break a higher volume day into 2 running sessions. • Warm-ups and cool-downs count for mileage. • Hydrate lots!!! • Eat much and eat well. • Any additional strength, lifting, or core work you can do is highly 10

encouraged. Stronger bodies make for stronger runners. Behaviors and Attitudes

The cross country coaching staff cannot stress strongly enough this aspect of being a Newman athlete. Exhibiting respectful behavior and possessing a positive, selfless attitude are a must in being a member of this team. A supportive atmosphere is the responsibility of every member of a team, not just the coaching staff.

The cross country coaching staff would like to draw attention to and reemphasize these particular components of the Newman Training Rules regarding behavior, attitude, and conduct:

“The following training rules are to be adhered to by all Newman student- athletes:

4. Respect the authority and judgment of coaches, administrators, and game officials. 5. Always be respectful and polite to teammates, opponents, and game personnel.”

“Disciplinary Guidelines for Breaking Training Rules:

4. Displaying verbal and/or non-verbal behavior which is disrespectful toward administrators, coaches, game personnel, officials, opponents, and teammates will result in lost playing time as determined by the coach or administrator and could result in further disciplinary action as determined by the coaching staff.”

“Conduct: Improper behavior by a student during on or off campus activities, in the Athletic Administration’s opinion, is damaging to the welfare of Newman students, its standards, and its position in the community, and may be considered grounds for serious disciplinary measures, including suspension or dismissal from the athletic program.”

The cross country coaching staff does not consider this sport to be an “individual sport.” Nothing could be further from the truth. It is expected that athletes and parents will be supportive, positive, and contributing members of this program. Participation in this sport requires incredible amounts of hard work. And yet, the general public has very little awareness of the intensity and sacrifice required. As a result, we rely tremendously on support from within and from each other. A team member who is not behaving in a supportive manner and is detracting from a positive team atmosphere will first receive an explanation and a warning. If these same sorts of problems continue, this will warrant a discussion with all parties involved as to the future for the athlete in cross country. The coaching staff is dedicated to teaching the merits of selflessness, team unity, consideration 11 of others, and respect. So, what behaviors and attitudes are expected?

• Every member will give 100% effort every day.

• Every member will work to ensure effective communication with the coaching staff. This includes everything from conflicts with practice times to strategies on race day.

• Every member will keep in mind that there are opportunities for learning in both successes and failures.

• Every member will work to be humble in both victory and defeat.

• Every member will represent this team and Newman School with honor and integrity through hard work and sportsmanship.

• Every member will work to be responsible and accountable.

• Every member will avoid the bad habits of “excuse-making.”

• Every member should have a tenacious desire to improve and compete.

• Every member will work to be mentally tough.

• Every member should want to be the soundest athlete possible.

• Every member will respect the sport and spirit of cross country.

• Every member will set goals, both short-term and long-term, and be willing to work toward those goals.

• Every member will go out of his or her own way to help teammates in need.

• Every member will be brave enough to take on challenges, push through pain, confront demons, and strive to learn from mistakes.

• Every member should understand that the coaching staff puts a great deal of thought into all decisions. Athletes may not immediately understand all decisions; but all athletes should respect such decisions.

• Every member will work hard in the classroom, ensuring an opportunity to be part of the cross country experience. 12

* To read our Cross Country Captain and Senior Expectations, see Appendix C. Special Notes For Parents

In every way possible, the cross country coaching staff desires to feel as though our cross country parents are our allies, supportive of the work we are doing and the life lessons we are trying to convey to our athletes. This extends to many aspects of the program, from respecting and adhering to training rules to understanding the commitment and sacrifice being asked of those athletes who choose to run with us. It is our hope that parents will understand that the coaching staff will always have the best interests of the team and our runners in mind. An understanding and respect for this in the home can go a very long way.

Here are a few additional points for parents to keep in mind:

1. There will be times when the coaching staff will need to make difficult decisions. Who will be running varsity? Who will be running JV? What athletes will be representing Newman at the Metro Championship? Who will be traveling to the State Championship in Natchitoches? Who will be recognized for his or her efforts? These decisions are non-discussable issues with parents.

2. Simply as a warning, when your child begins training for cross country, expect appetite and food consumption to increase drastically. The runners will be burning a tremendous amount of fuel at practices, and they will need to restock and replace this fuel regularly. The same should be true regarding fluid consumption. In order to combat dehydration, particularly with the weather conditions in which we must train, fluid intake will need to increase significantly. Athletes will learn the importance of rehydrating during the hours between practices.

3. The athletes will get the message from us that each race is an opportunity not to be wasted. It is a chance for improvement and the payoff for all the hard work. As such, do not expect the attention of your son or daughter at the race site. Athletes need time to mentally and physically prepare for the race with coaching staff and teammates. In addition, while parents are encouraged to cheer as much as they want during the race at all sorts of locations on the course, we ask that parents stay clear of the starting and finish lines, allowing athletes and coaches to do that which they need to do.

4. After the race, we want the athletes to remain together and as a team until we are home again. This includes the bus ride home. We as coaches understand there will be times when an athlete may need to leave a meet with parents, but the more our runners share in this experience, the stronger and more closely-knit team we can build.

5. Expect the possibility of disappointment after a race by your athlete. He or she may have fallen short of goals and may not be satisfied with his or her performance. As such, athletes may need some emotional space after the race. Or, an athlete may need emotional support. Feel this one out with your child. 13

* To read What Can I do as a Newman Cross Country Parent?, see Appendix D.

Appendix A

Personal Coaching Philosophies Coach Randy Zell

1. If you want respect, you must give respect and behave respectfully.

2. Working hard is the only way to achieve your goals. Though hard work cannot guarantee success, without it, you have nothing.

3. When one makes a commitment, that commitment should receive your full attention. At the same time, one should also keep a “big picture” perspective. There are a number of other important events taking place in the lives of athletes. For the athlete and the coach, balance is important.

4. Every athlete should feel valued, appreciated, and respected – not just the superstars. However, because of varying levels of effort and dedication, not every athlete should expect the same considerations.

5. Always seek to do the right thing and make good choices. One will often know which choice is the right choice because it usually involves the more difficult path.

6. One should not be afraid to admit when one is wrong. One should not be afraid to apologize when appropriate. One should not be fearful of criticism, even when it is hurtful. One should realize that there is always room for improvement.

7. Athletes should understand that winning does not give one the right to think he or she is better than someone else. Likewise, losing does not make one a poor competitor, an inferior athlete, or a bad person.

8. Winning is great, but it is not the most important goal. Improvement and growth of young athletes in all areas of life is the goal.

9. Never sacrifice your integrity or compromise your character for the sake of winning.

10. I want my athletes to see and remember me as a person of character, integrity, and high standards. And, I also want them to look back on these athletic experiences as some of the best times in their lives.

Appendix B

“No 2nd Sport” Rule Newman Cross Country A Rationale

Rule:

Point 1

As a cross country coaching staff, one of our greatest concerns is the health of our athletes. For most athletes, sitting on the sideline due to injury is extremely frustrating. At the same time, due to the physical demands of distance running training, cross country is quite prone to overuse injuries. Proper training in this sport is dependent upon appropriate periods of rest and recovery between bouts of intense training. However, athletes who attempt to participate in and practice for multiple sports at the same time are NOT receiving this necessary recovery. At some point, an overuse injury becomes virtually inevitable. According to the National Athletic Trainers’ Association, “Overuse injuries account for fifty percent of all youth sports injuries, but half may be preventable (1).” The NATA goes on to say, “Repetitive stress on muscles and joints without adequate and appropriate conditioning and limited rest can result in chronic or overuse injuries in athletes of any age (1).” The American Academy of Family Physicians agrees: “Overuse is one of the most common etiologies of sports-related injuries in young athletes. Many children participate in multiple or year-round sports, which can lead to overtraining … (2)” To support this, the AAFP suggests, “The risks of such injuries are more common in children and adolescents because their growing bones cannot manage as much stress as the mature bones of adults (2).” Finally, the AAFP recommends, “Children and their parents should be encouraged to participate on only one team per season … (2)”

The Newman cross country coaching staff could not agree more. Participation in two sports at the same time leads to overtraining at the least or severe overuse injuries at the worst. Instead of an athlete being strong, healthy, and a contributing member of a single team, he or she ends up sitting on the sidelines and is now unable to contribute to two teams. Anecdotally, I personally have NEVER witnessed an athlete manage well participation in both cross country and another sport at the same time. In one particular case, a young athlete attempted both cross country and club soccer at the same time as a senior. At the first meet of our season, this athlete finished as our number two runner 17 right behind our top finisher. By the end of the season, this athlete had overtrained right out of the top seven on our team and was unable to compete on behalf of Newman School at the State Championships. Point 2

For an athlete participating in two sports programs at the same time, that athlete can expect to be at practice or traveling to and from practice for four or more hours each day. This of course depends on the practice schedules for the second sport, but Newman cross country practices every day for no less than two hours. Besides the shear exhaustion this scenario creates, we as educators have great concerns regarding the time and energy available for homework completion and studying. In many cases, this situation sets up an athlete for academic difficulties and unnecessary struggles, even for top students. In an article by Kenny Henderson, former Executive Director of the Louisiana High School Athletic Association, Henderson writes, “Critical and inherent to the interscholastic athletic system is educational quality. Scholastic requirements are at the foundation of school sports – student-athletes must perform in the classroom to earn the privilege of representing their respective schools (3).” Club programs typically have few concerns with academic pursuits and performance. Anecdotally, I had a student in my classroom who was involved with a Newman sport, a club sport, and regular dance classes after school. She was perpetually trying to “work on something else” during my class. When I addressed this issue with this student-athlete, the response was, “I just do not have the time to get my homework done.”

Point 3

The goal of every coach is to build a great team atmosphere. This is accomplished by establishing a cohesive, focused, and dedicated group of athletes. However, when some athletes have other athletic priorities or “distractions,” they become unable to give the cross country program their best efforts. When this happens, other athletes, who are giving the Newman cross country program their best efforts, take notice. This inevitably creates conflicts and issues regarding which athletes are deserving and which athletes are not deserving. This notion of “deserving athletes” extends to awards, leadership positions, participation in competitions, etc. We want our runners to take pride in representing Newman School out on the cross country course and take pride in being a part of this program. This is difficult when athletic participation is divided. According to Dave Nicholson, former basketball coach and a member of the Basketball Hall of Fame, “An important side benefit of high school sports is that they provide entertainment and pride in their school and community. A club team simply does not draw the interest and support of the total community like a school team (4).”

In conclusion, I can find no value to this cross country program or any student- athlete by allowing full participation in other sports programs while simultaneously running Newman varsity cross country. 18

Works Cited

1. Valovich McLeod TC, Decoster LC, Loud KJ, Micheli LJ, Parker JT, Sandrey MA, White C. National Athletic Trainers’ Association Position Statement: Prevention of Pediatric Overuse Injuries. J. Ath. Tr. 2011; 46(2); 206-220.

2. Carrie Armstrong. Practice Guideline Briefs: AAP Releases Recommendations on Overuse Injuries and Overtraining in Child Athletes, Am. Fam. Physician. 2007 Dec 1; 76(11); 1725.

3. Kenny Henderson. Club Sports vs. High School Athletics. nwlanews.com. 15 December 2010.

4. Dave Nicholson. Club sports vs. high school athletics has become a heated topic. The Times. TheTimes24-7.com. 22 Dec 2010.

Appendix C

Cross Country Captain and Senior Expectations

Leadership. But what does it mean to be a leader? Leadership happens in 2 ways:

1. Setting good examples. (Behaviors and choice-making) 2. Providing constructive directions, criticisms, and encouragement to teammates. (Vocal component) While it takes both of these components to make an outstanding leader, #1 above is much more important. If you do not “walk the walk,” your teammates will not respect you. And if they do not respect you, they will not follow you.

So how do you lead by example?

1. Be at all practices and be early to practices. “First to arrive, last to leave.” 2. Take care of your body including: • Eating well • Staying hydrated • Getting sufficient sleep • Conducting and executing proper warm-ups, workouts, and cool- downs 3. Strict adherence to training rules AND expecting your teammates to do the same. (I have had teams torn apart by weak seniors who could not say “No” during our season, OR, who did NOT encourage teammates to make good decisions.) 4. Give your coaches and this team your best every day. If a new recruit observes you completing a workout half-heartedly, you automatically give this teammate license to do so as well. 5. Make wise use of your time. It is of course OK to occasionally blow off some steam. However, “goofing off” during free periods when you know you have work to do sets a bad example for younger, possibly struggling, athletes.

And how do you lead using encouragement, directions, or even criticism?

1. Always be encouraging and supportive of your teammates. And for those teammates who are less-than-positive, help them make this transition. For example, you may have finished the race, but your teammates who are still racing need your encouragement. Take other teammates with you back to the finish line. 2. Do your best to be positive. A positive mental attitude (PMA) will always get you further in life than a negative one. 3. Always show respect to your teammates, coaches, and fellow competitors. You cannot earn respect if you are unwilling to demonstrate respect. 4. Show some class. Be humble when you are on top and a good sport when you are not. 21

5. Contrary to what others may think or say, THIS IS A TEAM SPORT. We are all in this together. We sink or swim as a single unit. The more we pull together, the more successful we will be. Ask yourself daily, “What can I do today to ensure the success of my team?” 6. Be proud of yourselves, all your efforts, and this team.

Appendix D

What can I do as a parent to support the Newman cross country program?

Some possibilities and options:

1. Encourage your son or daughter to a. make healthy dietary choices. b. stay well-hydrated. c. get sufficient sleep/rest. d. stay on top of academic obligations.

2. Volunteer to help out or fill some role at the Newman Cross Country Classic. Stay tuned for more details.

3. Provide occasional treats, fluids, etc. at meets or after hard practices. • bottled water • Gatorade or other sports drinks • slices/pieces of fruit (bananas!) • various kinds of health or energy bars

4. Host a pre-meet dinner (usually Friday nights) or a post-meet get-together (Saturday afternoons). These are great opportunities for athletes to hang out and bond informally.

5. Sponsor the acquisition of team apparel. • t-shirts • shorts • polo shirts • sports bags • backpacks • baseball caps

6. Simply make a financial donation to the program via the Isidore Newman School Office of Advancement. To ensure that this happens properly, ask the coaching staff as to how to proceed with this endeavor should you be interested.

As coaches of a sport that does not typically receive a great deal of glory, we want to thank you for all of your support and assistance. We will work hard to provide your son or daughter with the best opportunities possible 23 for a successful and rewarding season. We appreciate your confidence in us and look forward to working with your family throughout the season.

The Newman Cross Country Coaching Staff