Salina South Cross Country Cougars! Training & Workout Procedures

Most of you know how tough cross country training is and how important correct training habits are to a Champion. I don't believe in many hard, fast rules concerning training and workouts. I feel you're out for cross country because you want to be a winner. A winner knows the importance of proper habits and discipline. In the following paragraphs I have summarized the points that I feel are important to your success as an athlete.

DIET

Your diet is one of the most important phases of your program. Three square meals a day are a must. Do not skip breakfast or any other meal. If you eat before a workout, mike it light or at least three hours before running. What you eat is up to you. you will function best on what your body is used to. Take special precautions on hot, windy days, especially if the humidity is high. Drink a lot of water before you run (even if you aren't thirsty). Carbonated drinks during the season will increase the carbon-dioxide level in your system and constrict the oxygen-carrying white blood cells in your blood. this will give you a tired sluggish feeling. Other than that, a good balanced diet that includes carbohydrates, vegetables, fruits and proteins is the key.

REST

This is an important part of conditioning. Eight hours of sleep at regular hours are a minimum. Get your shut-eye and not cat naps in class. This will only make you sluggish in practice and probably ruin your grades. lack of sleep will cause you to drag at practice faster than any other phase of training and will eventually lead to a lack of concentration and injuries.

DRUGS (INCLUDING ALCOHOL)

THE USE OF DRUGS, INCLUDING ALCOHOL AND TOBACCO, DOES NOT MIX WITH ANY FORM OF ATHLETICS. No one with any sense needs to be told this, yet every once in a while there will be someone who thinks it's o.k. Take it from someone who knows. Don't get involved with drugs or people who use them. Why put in all the hard hours of practice to get yourself in peak shape and then ruin it by getting drunk or high? It doesn't make sense. You will never be a winner no matter how many awards you have. Your use of any drug, including alcohol, will result in immediate removal from the squad. Be forewarned. I know of other coaches who will turn their back on this problem or give kids a second and a third chance thinking it will help them. Go out for their sport. I care too much for you and the team to allow this to ruin the program.

APPEARANCE

I will expect each of you to dress and act like a Champion both on and off the field. Be neat. As a squad we want to represent ourselves and the COUGARS in a very positive way. Look sharp and you will think and act sharp. When receiving an award at a ceremony, wear your uniform and no hats. Parents and supporters want to take pictures and want our athletes in uniform.

WORKOUTS

Specific times for workouts will be posted on the bulletin board next to the concession stand and in the locker rooms. We practice every day after school and on Saturdays. Be on time and ready to go. Make arrangements to accommodate to your work schedule if you must have a job during the season. We will stress warm-up and cool down. We can't afford pulled muscles and soreness which results when either are neglected. Report any injuries to the head coach immediately and we'll get you into the training room. you do the squad no good on the sidelines. I'll expect 100% from you at workouts and can expect 100% from the coaching staff to help you become the best athlete you are capable of becoming. If you are sick or miss school, see the head Coach as soon as possible so adjustments can be made. If you are in class, you must be at practice. If you leave school because of sickness, see the Head Coach before you leave for home. Do not leave messages with team members to give to the coach. You're not in middle school anymore.

PEDESTRIAN LAWS

At times we will run on roads that have no shoulder on the side. As a pedestrian, YOU MUST YIELD THE RIGHT OF WAY TO TRAFFIC. Run on the LEFT side of the road so you can see traffic coming. Sometimes the wind is so loud in your ears that you can't hear a car coming. Be Alert! Never run more than two abreast. Be particularly careful around hills. A car can come over a hill and you won't see it until the last moment. Be Alert! If any driver gives you any trouble get a license number and be able to identify the car or driver and relay the information to a coach. Girls should never run alone and take particular care. Be Alert!

NEVER trespass by running across private property. The first thing people do is call the district superintendent or a school board member or the principal. We have been grounded in the past. It isn't fun to run mileage on school grounds.

Dreams and goals come true in work, in sports, in life.

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