Rules Regulations and other info

• 1. All rules set by the coaches, schools, district, CHSAA, NFHS, and any other authority must be followed.

  2. Drug Policy:  Being an athlete is a privilege, not a right.  Therefore, we have higher expectations for our athletes than all other students.  This means absolutely no drug use is allowed year-round. This includes tobacco, alcohol, vaping and even large consumption of caffeine.  All athletes must sign the code of conduct which states that they will not do drugs. We will follow the drug policies established by the schools, district, state, and CHSAA.  

  3. Eligibility:  Academics are more important than athletics.  It is extremely important that the athletes keep their grades up.  A runner will be considered eligible according to their school, district, and CHSAA rules:

• • CHSAA:  Every athlete must be taking 2½ units (equivalent to 5 classes), and cannot fail more than ½ unit.

  • Eligibility is for one week.  On Thursdays teachers report grades.  On Friday coaches are notified of ineligible athletes.  The athlete will be ineligible for the following Monday through Saturday.

  • Appeals must go to the athletic director only

1. Attendance: Attendance is mandatory at all scheduled events.

• • Attendance means you are present and participating for the entire duration of the activity.  Participation may be different depending on the athlete.

  • Attendance at meets includes being present for all races and all awards.  Coaches will take attendance at the beginning and end of all meets. If you are not present during these times, you will be held out 

  • from the next meet.  This includes runners who may not be competing that day.

  • A student who misses school may not attend practice or a meet, unless that absence is to go to the meet.

  • Excused absences are absences where the parent has contacted a coach in person or email to excuse the absence before practice or a meet.  The reason must be approved.  Examples of valid reasons include family emergencies and  unforeseen circumstances that could not take place any other time.  Dental appointments, orthodontics appts etc .  are not excusable absences.  Last minute excuses will not be considered.

  • Unexcused absences are any absence where the reason for the absence is not approved by the coaches regardless of parent contact.  Examples include work, birthday parties, appointments, etc...etc.....     This policy has been in place for the past 6 years.

  • If you miss a practice (excused or unexcused), you forfeit your spot at the next meet.

  • After 3 unexcused absences, you will be removed from the team.

  • After 4 absences (excused or not), you will be removed from the team.  

  • COVID absences cannot be used against you.  Please stay home if you are sick.  However, if you have to miss for COVID, you will miss at least one meet.  

  • Cross country is a competitive sport. Athletes who fail to compete by Labor Day weekend will be cut. Any athlete who misses three meets, for any reason, may be removed from the team.

  • Yes we practice on Saturday mornings!  These are not optional.  Required.

  • Vacations.  Please don't schedule vacations during the season.  Also  Fall break is usually the week before our biggest meet of the year which is how we qualify for State.  Varsity runners must be present to run at regionals.  You cannot letter if you miss during this crucial time.

2. Tardy:   Be on time!   Athletes tardy to practice will be required to stay after practice and listen to all the announcements to be sure they heard them all (while doing an exercise like push-ups, planks, wall-sits, etc...).  

• • School attendance is more important than attendance at practice.  Therefore, any unexcused absences from classes will have the same consequences as unexcused absences from practice.  Don’t ditch!

  • Tardy to classes will also be monitored on a daily basis.  If any coach catches an athlete tardy to class, that athlete will owe the team pushups.  Chronic tardiness to class may result in being held from a meet.

  • The coaches have access to all attendance and grades during the school day.

  • The reward for attending all practices will be strong bodies, endurance, better health, pride, and of course, fast legs!

3. Conduct:  We are a team representing our school.  It is required that athletes act mature, respectful, and with good sportsmanship and integrity in and out of practice.

• • Respect other athletes: Each athlete is required to be a good sport at all times.  This includes being friendly to other runners, even those on other teams, supporting them, and cheering them on.

  • Absolutely no profanity or obscenity.  Push-ups will given for the first few offenses.  If it continues, we will consider cutting you from the team.

  • Stretches Rule:  We do not start stretches until everyone is present.  Athletes not taking stretches seriously will be asked to leave practice.

  • Talking over the coaches:  With such a large team it is important that there are no side conversations during announcements, attendance, directions, etc...  Therefore, if coach hears side conversations, he/she will stop and count. The number he/she gets to will be the number of pushups the team has to do.  If there is one person who is the problem, that athlete will be removed from practice for the day and possibly the next meet.

4. Hazing of any kind is prohibited.  This is considered discrimination and will be taken very seriously.  Any word of hazing will be taken directly to the athletic director for further action which may include removal from the team and suspension from school.

• • Adams 12 Five Star Schools maintain a strict zero-tolerance policy regarding hazing and initiation of any kind.  Coaches and sponsors who witness or are made aware of an incident, no matter how minor, MUST report that to their building administrator.  Building administrators will review and potentially investigate any situation that involves hazing or initiations within a student group.

5. Practice

• • Runners must show up to practice and meets prepared.  Items needed at practice include:

    • Running shoes-Training shoes for practices, flats for races (spikes are not recommended)

    • Running attire-running shirt, socks, shorts, gloves and hat if it is cold.

    • Water or Electrolytes-We start the season in August when it is 90o.  It is important to stay hydrated to avoid serious problems.  Please bring your own water or Electrolytes.

    • Sunglasses (optional)

    • Sunscreen

    • Watch-start bringing a watch and knowing your pace.  It will help over the long term to keep track of how you feel at certain speeds.  This will help you find the perfect race pace for yourself for maximizing your potential.

  • Training specifics and safety:

    • If there is a sidewalk, run on it.  If there is not a sidewalk, you must obey the law which states that pedestrians must go against traffic.  Run single file on the far left. Never assume a vehicle sees you.  Always stay to the right on a trail.  Show courtesy to others approaching by moving to your far right.

    • Do not jaywalk!  Runners caught jaywalking will have to wait for the team to return from their run so they can apologize for all the pushups the team will be doing.  Jaywalking means crossing the street without using a crosswalk and without a green light (or clear road if there is no light).

    • Leave room on the sidewalk or trail for other users by running no more than two abreast and being aware of your surroundings.

    • Know the route before we leave.  Partner up with someone just to be sure.  Bring your phone with GPS or a map if you need it.

    • Be respectful.  We are visible to the community when we practice.  Community members will (and have in the past) call the school to complain about runners behaviors.  This will be taken very seriously and may cost you your spot on the team. Do not embarrass the team, school, coaches, etc…

    • Left right left.  Always look both ways before crossing an intersection.  Safety is the watch word.  Look over your left shoulder when approaching an intersection.

      • A typical practice may include:

        • Dynamic warm-up in the beginning

        • Run

        • Core and other exercises

        • Any horseplay in or out of practice will result in the runner sitting out of the rest of the practice and sent home.  The second time it happens the runner will sit out of the next meet. The third offense will result in removal from the team.  Running safely is imperative!

6. Lettering:

• • In order to letter an athlete must:

    • Run at Regionals

     OR

• • Break 18:00 for boys or 21:00 for girls at least once in the season and continue to improve time throughout the season consistent with the average improvement for the team.  You must be present during fall break to letter.

    AND

• • Not miss 4 or more practice

  • Not be ineligible for more than one week

  • Be in good standing with the coaches.

7. Tryouts:  Typically only 7 varsity runners are allowed and 7 JV runners.  Fortunately the actual runners are allowed to change from meet to meet.  Therefore, consider the entire season to be one long tryout period. Go to the ‘tryouts’ page to learn more.

8. Spectators are encouraged to watch and cheer for the team.  However, unless they are a head or assistant coach (i.e. you have been hired by Legacy High School), it is against CHSAA policy for them to act as a coach in any way during any LHSXC organized activities (this includes parents, your uncle who ran in college, private coaches, etc...).  Please leave the coaching up to the coaches.  Additionally, spectators may not enter the coaches’ box or competition areas at any time (this includes the start/finish line and areas around it).  Please do not hang out in the Legacy team tent at any time.  Runners only.

9.  Injuries:  While unfortunate, injuries are common in this sport.  The most common reason for injury is overuse. The most common reason for re-injury is too much running/intensity too soon in the recovery process.  Please talk to one of the coaches and Legacy trainer if you are feeling any pains. They will work with you to determine the severity and necessary actions.  Do not let pain go! Only the athlete can really determine if he/she is about to suffer from an overuse injury. Most overuse injuries can be avoided if the athlete just pays attention to his/her body, so pay attention and listen to your body.

10.  Health:  Take care of your body by putting nutrients into it.  This is especially important in running. The body cannot recover without proper nutrition.  However, rather than trying to follow a list of criteria for every meal, just try to follow the following general protocol:

• • Fruits and vegetables:  Whole fruits and vegetables (not smoothies!) are the most important foods for runners for many reasons and should make up the most volume of what you eat.  Fill half your plate with fruits or vegetables at each meal.  If you go back for seconds at a meal, go for fruits and vegetables first.  Note:  French fries, ketchup, smoothies, fruit juices, and pizza don’t count!

  • Carbohydrates:  Carbohydrates are the preferred macronutrient of your muscles and brain and should make up the majority of your calories.  Load up quality carbohydrates like oatmeal, whole grain bread, carbohydrates from fruits and vegetables, rice, and whole grain pasta.  Avoid low quality carbohydrates like white bread, chips, candy, cookies, donuts, soda, fruit juices, most cereals...they are all just sugar or quickly turn into sugar.

  • Fast food/fried food:  avoid it

  • Soda and other high sugar drinks:  Avoid them. This also includes diet sodas.  If you must have a sugar fix, drink Gatorade or eat fruit.

  • Female athletes:  It is important for adolescent females to make sure they are consuming enough calories.  Calorie restriction can put female athletes at risk of amenorrhea (loss of menstrual cycle), low energy, and low bone density (which may have long-lasting consequences).  Reach out to your physician and/or coaches if you have questions or concerns about your own nutrition.  Here is a helpful article: ‘To Thrive, Many Young Female Athletes Need A Lot More Food’

  • Hydration:  It is important to stay hydrated throughout the day and evening.  Most of your hydration should come from water and the rest electrolyte drinks like Gatorade, coconut water, Nuun, Scratch, etc…  Electrolyte drinks are best drank before and/or after a run. If you need to get up at night to use the restroom you are adequately hydrated.

  • Pre-race nutrition:  Our races are up to only 5K, therefore, it isn’t necessary to ‘carbo load’ as one would before a marathon.  Never go more than three hours without eating before a workout or race.  Pre-run nutrition should include bland, generally lower in fiber, non-dairy, easily digestible foods like peanut butter toast, granola bars, cliff blocks and other similar energy gummies, dry cereal, oatmeal (no milk)...

  • Recovery Nutrition:  While drinks with electrolytes (like Gatorade) may be good for refueling during a run, they do not provide any protein needed for speedy recovery.  The rule of thumb is a drink with 2:1 ratio of carbs to protein. Chocolate milk is perfect. There are also sports drinks (Gatorade 3) which can be purchased.  Look for the protein. Also, choose foods high in antioxidants after a run. These help the body heal the oxidative damage caused by running (or any exercise). These can be found in many places including blueberries, cinnamon, beans, berries such as cranberries, blackberries and raspberries.  Eat these when possible.

11.  Races outside of cross country are not allowed during the season.  If you feel you must race a road race, then you should not compete that week.  It is too much racing and you put yourself in risk of injury. If the coaches find out you participate in any other races, you will not be competing.

12.  Transportation:

District Transportation Policy: If a competition is 10 or more miles from the school, the team will receive a bus to that competition during the school week.  If there is a bus, you must ride it to and from the meet.  At all other meets, transportation is not provided and it is the parent’s responsibility to arrangement transportation to the meet.  For all competitions, athletes are required to be present for the entirety of the competition including awards.  When an athlete is not warming up or racing, s/he should cheer on other teammates.  Athletes who cannot be in attendance for the entire event will not compete.  Please let coaches know ahead of time of potential conflicts.  Do not surprise us on race day.

13.  The coaching staff may change a rule at any time.  If there is a problem with one of the rules, please do not try to change the rule yourself.  Let the coaches know, as there are many reasons you may not have considered as to why we have developed these rules.  

Good luck to all the athletes and we hope you have an amazing season!