2023 Cross Country Season Info Guide for Parents and Athletes
CLICK HERE FOR 2023 XC Season Info Guide
2023 Norton High Cross Country Season Information Guide
Emails & Website:
Kent Taylor Head Coach
Christine Bradley Assistant Coach
You can access the team website at: https://sites.google.com/norton.k12.ma.us/norton-cross-country-2021/home .
The site will include information such as meet schedule, qualifying times, varsity points, pictures, school records, and meet recaps.
2023 Norton Cross Country Captains: Michael Katsikas, Olivia Marsolais, Mattia McIntyre, & Andrew McConnell
Varsity Letter:
In order to earn a varsity letter, an athlete must place on varsity (which is the top 7 placements for Norton in a varsity race) in ANY meet during the season.
Apparel for Practice:
Since we train outside in the fall, athletes must be prepared for any type of weather. A good general rule is to bring more layers than you need. We will have some pleasant days and some pretty cold days. By having the proper attire, you will be more comfortable and reduce your risk of injury. Warm muscles are much less likely to be pulled or strained than cold muscles. The following items are highly recommended:
• New to fairly new training shoes
• Long sleeves (multiple layers)
• Long pants (spandex and sweats or wind pants)
• Gloves, Hat or headband that covers ears
Practice Schedule:
Practice will take place every day after school unless otherwise noted. Practice times vary and will range from 2:30 to 4:30 depending on event and/or workout or pre-meet/post-meet/workout/recovery days. We will practice regardless of the weather in most cases. In the event of heavy precipitation, we will either move practice inside or cancel altogether.
Training Tips
Come to practice with appropriate attire.
Warming up and stretching is extremely important to prevent injuries.
Know how to differentiate between muscle soreness and injury. You will more than likely experience soreness as a runner, especially in the early part of the season. Injuries are usually specific to an area and cause prolonged and greater discomfort than muscle soreness. If you think or know you are injured, notify a coach immediately.
Take care of your body. RICE (rest, ice, compression, elevation) and massage when you are sore. Ice sore areas for no more than 20 minutes in a one-hour period. A warm bath with epsom salt is also good for sore muscles.
Massage is most effective when muscles are warm. About half an hour after icing, apply heat to warm the muscles. Then, massage where you are sore. This is especially effective for shin splints.
Hydration. I can’t emphasize enough the importance of hydration. While you may not feel as thirsty during the colder months, it is still just as important to drink lots of water. When taking water breaks at practice, only drink a small amount of water. Athletes should bring their own water to practice.
Eating and rest. It’s very important that you eat three solid meals a day. You will not run well if you don’t have food in your system. Be sensible in what you choose to eat. Make sure you get adequate rest as well. Your body needs it!
On longer runs, stay off of hard surfaces as much as possible. Streets and sidewalks have no give and will take a toll on your legs. Grass and trails are ideal.
Core strength is invaluable. Abdominal and back exercises are extremely important. Runners with good core strength are able to maintain efficient running form late in a race. Push-ups are also very important in developing good upper body strength.
Whenever on the roads (at practice or at home) ALWAYS run facing traffic and on sidewalks when possible. Be VERY careful and look both ways whenever crossing the street.
Team Rules and Procedures
Every athlete is expected to follow all rules and procedures during practice.
Important Team Rules
Consistent Practice Attendance: Each athlete is expected to attend ALL practices! Every effort must be made to schedule time so that there are no conflicts with daily practice. If the athlete has a valid reason for missing practice (academic, doctor, emergency or illness), the athlete must notify the coach. Friends are NOT to tell the coach he or she will not be there. It needs to come “from the horse’s mouth.” After 3 unexcused absences (call them personal days if you will), you will be removed from the team. If you miss a meet with an unexcused absence, you will not be allowed to participate in the next week’s meet. WORK is NOT an excused absence!
Punctuality: Each athlete is expected to arrive at practice and at competitions ON TIME and ready to train or compete!
Practice Apparel/Gear:
Running Shoes
Spikes
Digital Watch (recommended)
Water Bottle
Meet Uniforms: Team uniforms are to be worn before and after your races at ALL competitions.
Athlete Conduct: Norton Cross Country Team Members are representatives of our school and community and are responsible for continuing the tradition of exemplary conduct! Support your teammates, make a positive contribution to the sport, and act responsibly in every situation, including during fundraising events.
Problems must be handled in a mature and rational manner. Communication with your coach and captains is essential. IF YOU ARE UNABLE TO LIVE UP TO THESE STANDARDS, YOU WILL BE DROPPED FROM THE TEAM! Please take this commitment seriously. ATHLETES SHOULD ALWAYS THANK MEET OFFICIALS & OPPONENTS AT THE END OF THE MEET! Under NO circumstances are athletes allowed to dispute rulings with meet officials! Athletes must maintain their composure and let their coach deal with the situation. FAILURE TO FOLLOW THIS PROTOCOL IS GROUNDS FOR DISQUALIFICATION FROM COMPETITION AND SUSPENSION FROM THE TEAM.
Transportation to and from Competition: The policy is as follows: Athletes transported from NHS to an away competition via district bus must also return to NHS via district bus or be released to their legal guardian at the competition site with a note 24 hours prior to the meet. Athletes will not be released to anyone other than a legal guardian. Friends, relatives, neighbors, etc., are NOT legal guardians.
Bona Fide Team Rule: Athletes may not skip or miss practice or game for High School Team to go to Club, AAU, etc. game and/or practice. Athletes can fill out a waiver to get approval. (Mr. Sumner) If you do not fill out a waiver and get approved and the school learns of you skipping – then you are suspended for 25% of games. This does not apply to Weekend Practices (Coaches Approval), but does apply to games.
Major Violations
• 1st violation leads to a one-meet suspension
• 2nd violation leads to a two-meet suspension
• 3rd violation leads to dismissal from team
Major violations include:
Unexcused absence from practice (note signed by parent must be received
within 48 hours of absence)
Disrespectful behavior toward any coach or athlete
Leaving practice or a meet early without permission from a coach
Skipping any portion of a workout without permission from a coach
Not showing up for a meet without notifying a coach