Practice Procedures -

Spiritwear Link - https://sites.google.com/fortthomas.kyschools.us/highlandsxc/how-do-i-join-xc/2023-xc-info/spiritwear-2023

Final Forms Link (MUST BE COMPLETED ASAP) - https://sites.google.com/fortthomas.kyschools.us/highlandsxc/how-do-i-join-xc/2023-xc-info/final-forms

 
- We meet at the first shelter in Highland Park at 8am Monday-Friday. Please bring water in case the fountain isn't working. I understand swim is going on. Come when that is done. I would suggest getting easy runs in to get legs ready for XC.

-ALL coaches are trained in emergency procedures and we have an AED on site in my car at practice. 

-Water fountains are throughout town, in parks, at the schools, and firehouse. Athletes are encouraged to stay hydrated, but can stop for water when needed. 

ALL RUNS AND ACTIVITIES AT PRACTICE WILL BE LISTED ON A WHITE BOARD. Where they are running, what they are doing before/after, ect... 

1. Warmup: 800m Jog to the Dog Park and back.

2. Stretching - LED  BY SENIORS - MS  MAY SPLIT OFF ONCE COACH  BRADY IS AVAILABLE AFTER SWIM SEASON at the end of July.

3.  We will do drills in the flat area behind the shelter.

4. All athletes will have the same route this year to ensure safety and consistency. so we know where everyone is at all times.  Everyone will start out together. Everyone will know the route and how to get back. Those who need more miles will add on to the routes after they return. I will have groupings in the coming weeks as I know more about ability and fitness level. 

4. Daily Post Run activities
- DAILY STRIDES 4x100 METER or CORE (will be on the white board)
- THE ACTIVITIES BELOW WILL BE USED FOR INJURY PREVENTION
- CORE ACTIVITIES