XCSTATS.COM:

TWITTER.COM:

CURRENT GROUP:

ALUMNI GROUP:

VOLUNTEERS:

RUNNING CAMP:

 REQUIRED FORMS AND READING MATERIALS FOR ATHLETES AND PARENTS

SUMMER TRAINING NECESSITIES:

2018 SUMMER ACTIVITY CALENDAR: This is the calendar of training sessions Cougar athletes are expected to attend during the summer! Post it on your wall and get the miles in with teammates over the summer months!

2018 CROSS COUNTRY SEASON PREVIEW: A preview of Campolindo cross country for both new and returning athletes. Summer training advice, running shoe guide, and plenty of reasons why cross country is the sport for YOU.

FALL SEASON REQUIREMENTS:

AUHSD SPORTS REGISTRATION: This is the sports registration process required by the district. The athlete must have this paperwork complete in order to be eligible for the fall season of sport.

XCStats.com REGISTRATION: Athletes are required to have a profile set up on the XCStats.com web site in order to participate in Cougar cross country. Please follow the directions on the PDF instruction sheet HERE! Our team code is: #cougars

XC TEAM HANDBOOK: This is the comprehensive information resource about the team and the sport that EVERY ATHLETE and parent is expected to read and understand prior to the season.

XC ATHLETE INFORMATION SHEET: This 2 page form should be printed, completed by the athlete, and turned in to the coach on the first practice day! Be sure to note any potential schedule conflicts on this form.

XC TEAM CONTRIBUTION: Please provide the team contribution, which covers team t-shirt, equipment, buses, meet entries, awards, coach stipends, web hosting and more. This payment must be made through the Campolindo web store.

XC TEAM UNIFORM & APPAREL ORDERING: Follow this link to the team's New Balance apparel ordering page. The team uniform singlet and shorts, as well as the team sweat pants, are required items. Additional apparel items are optional though encouraged. Only Campolindo cross country team apparel is allowed at competitions.

Parent Meeting Agenda: The parent meeting is scheduled for Tuesday, August 22, at 5:30pm in the CHS multi-use room.

Parent Volunteer Sign-up: Each family is required to fill at least two volunteer positions for the cross country season. Please see the PARENT VOLUNTEER PAGE for a list of volunteer positions and instructions on how to sign up.

Race Plan Sheet: A Race Plan should be completed prior to each competition in order for the athlete to set goals and prepare a race strategy based upon current fitness, competition, and race course.

Race Critique Sheet: A Race Critique should be completed after each competition in order for the athlete to reflect on his/her performance and learn from the experience.

GENERAL & INSPIRATION:

CHUCK WOOLRIDGE coaching background: An overview of Coach Chuck Woolridge's cross country and track & field coaching qualifications.

Cougar Athlete Quotes: Read the reflections from members of the 2008 DFAL & NCS Champions.

Speech by Andy Lindquist: 2008 Campolindo Coach Walsh Award winner presents his reflections to parents and teammates at the 2008 cross country award night.

Essay by Alison Crisp: Crisp recounts the 2007 DFAL Championship showdown with rival College Park that resulted in an upset victory for the league title.

TEAM RULES & POLICIES:

1. 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 a valid reason for missing practice exists (illness or emergency), the athlete must notify the coach prior to the practice that will be missed. MISSING PRACTICE MAY RESULT IN SUSPENSION FROM COMPETITION. ATHLETES THAT FALL BELOW 80% PRACTICE ATTENDANCE ARE INELIGBLE FOR COMPETITION AND MAY BE DROPPED FROM THE TEAM.

It is at the discretion of the coach to determine whether or not athletes that are unable to complete practice sessions prior to a competition date will be allowed to race.  In the interest of safety, the coaching staff reserves the right to hold out of competition any athlete that is unable to satisfactorily complete a preceding workout session.

2. Punctuality: Each athlete is expected to arrive to practice and competitions on time and ready to run. SECOND TIME LATE WILL RESULT IN CAMPUS CLEAN-UP. IF LATENESS BECOMES CHRONIC ATHLETE WILL BE DROPPED FROM THE TEAM.

3. Practice Apparel & Equipment: Each athlete is required to wear RUNNING SHOES, SHORTS (3" inseam or less), TOPS, & SWEAT PANTS to practice. Sweat Pants will be worn for warm-up, stretching, and drills every day regardless of weather. Basketball or other long shorts are NOT acceptable. A sports watch with a split timing function is also required at practices. CHRONIC FAILURE TO WEAR APPROPRIATE APPAREL OR EQUIPMENT WILL RESULT IN CAMPUS CLEAN-UP AND/OR DISMISSAL FROM PRACTICE.

4. Meet Uniforms: Team uniforms, sweats & team shirts are to be worn at all competitions. Sweats & team shirts shall remain on at all times before and after races. Under NO circumstances are team uniforms or sweats to be worn at any other time! It is a CIF violation to wear a school uniform in unsanctioned competition. Athletes must wear team sanctioned Campolindo cross country gear at all competitions. Other colors, insignias or slogans are NOT acceptable.

5. Athlete Conduct: Cross Country Team members are representatives of the school and the community. Each athlete is responsible for continuing our tradition of exemplary conduct. Support teammates, make a positive contribution to the sport, and act responsibly in every situation. Communication with the coach is essential. ATHLETES WHO DO NOT LIVE UP TO THESE STANDARDS WILL BE DROPPED FROM THE TEAM.

Under NO circumstances are athletes or parents allowed to dispute rulings with meet officials! Athletes and parents 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.

6. Transportation to and from Competition: Team policy regarding student-athlete transportation will be followed WITHOUT exception! This policy is as follows: Athletes transported from CHS to an away competition via district bus must also return to CHS via district bus or be released to their legal guardian at the competition site. Athletes will not be released to anyone other than a legal guardian. Friends, relatives, neighbors, etc., are NOT legal guardians. Team policy further requires that any athlete not returning to CHS with the team via district bus give the head coach verbal notification and visual confirmation of the presence of a legal guardian before departure. FAILURE TO FOLLOW THESE PROCEDURES WILL RESULT IN SUSPENSION FROM THE TEAM.

GEAR & EQUIPMENT:

REQUIRED ITEMS: The following items are required at all practices and competitions.

• Water Bottle
• Running Shoes
• Sweat Pants
• Running Shorts (NO basketball or long shorts!)
• Digital Watch with Split/Lap Time Capabilities
• Locker room lock

RECOMMENDED ITEMS: These items are not required, but recommended for serious athletes.

• GPS Watch
• Racing Flats

• Foam Roller
• Massage Stick

COMMUNICATION PROCEDURES:

Parents are encouraged to allow their athlete to communicate directly with the coaches at practice or during the school day.

All communication regarding practice and meet attendance, questions about team policies, reporting of injuries or other concerns, should start with the coaching staff.

Coach Chuck Woolridge: cougarcoach@comcast.net

LETTER REQUIREMENTS:

FROSH-SOPH & JUNIOR VARSITY REQUIREMENTS:

• Athlete must finish a minimum of 5 races and attend a minimum of 90% of the practice sessions to be considered for a Letter Award: Only athletes that complete 5 races and attend at least 90% of the practice sessions during the fall season are eligible for a Cross Country Letter Award. Athletes that do not reach these minimums will receive Participant Awards.

Achievement of one of the following automatically earns Letter Award provided the athlete has competed in 5 races and attended at least 90% of the practice sessions.

• Top 7 finish on any team in 4 or more races
• 2-mile time: 12:45 (boy), 15:15 (girl)

VARSITY REQUIREMENTS:

• Athlete must finish a minimum of 4 Varsity Races (6 races total) and attend a minimum of 90% of the practice sessions. Only athletes that complete 4 VARSITY races (6 races total) during the fall season are eligible for a VARSITY Letter Award.

• Athlete must achieve a minimum 3-mile time: 17:45 (boy), 20:45 (girl). Only athletes that achieve the time standard on a certified 3.0-mile course during the fall season are eligible for a VARSITY Letter Award (5K conversion accepted).

Achievement of one of the following automatically earns VARSITY Letter Award provided the athlete has competed in 4 VARSITY races and achieved the minimum VARSITY time standard:

• Top 7 finish on Varsity team in 3 or more races
• Top 6 finish on Varsity team at league championships
• All League Varsity 1st or 2nd Team selection
• Top 6 finish on Varsity team at NCS or State

ATHLETES THAT QUIT THE TEAM FOR ANY REASON, OR ARE DROPPED FROM THE TEAM AS DISCIPLINARY ACTION, OR FAIL TO ACHIEVE THE MINIMUM ACADEMIC STANDARD FOR PARTICIPATION FORFEIT ALL AWARDS.

COMPETITION RULES:

UNIFORMS
Cross Country competitors must wear school issued racing uniforms. Additional garments (underwear and athletic bras) must be solid WHITE and worn beneath the uniform. NO other garments (tights, biker shorts, t-shirts, under armour) may be worn under the uniform during competition without specific approval from the coaching staff.

Jewelry is NOT allowed!!! DO NOT WEAR JEWELRY, INCLUDING EAR/NOSE/BELLY BUTTON/FINGER RINGS OR STUDS, BRACELETS, NECKLACES, HAIR CLIPS, BOBBY PINS, OR ANY OTHER HARD OBJECT! Watches and prescription eye glasses ARE acceptable in competition.

DISQUALIFICATION
Athletes may be disqualified for the following infractions:
• Uniform/Jewelry violation.
• Failure to follow directions of meet personnel.
• Use of profanity.
• Causing a competitor to break stride.
• Impeding or interfering with a competitor.
• Physical contact with a competitor.
• Failure to run designated course.

RACE DISTANCES
Varsity race distance for DAL, NCS, and CIF competition is 3 miles or 5k. Varsity scrimmages and invitational meets sometimes vary, but are never less than 2 miles or longer than 5k. Frosh-Soph and Junior Varsity race distance for DAL is 2 miles. Frosh-Soph and Junior Varsity invitational meets can vary from 3k to 2.4 miles.

RACE SCORING
The top 7 finishers for each team are factored into the final team score. Teams with fewer than 5 competitors are incomplete and their finishers are deleted from scoring. The sum of the top 5 finishing places for each team represent the team scores. The lowest score wins. In the event of a tie, the 6th finishing place for each team determines the winner. Invitational and Championship competition is scored using team finishing places against entire race field. Tri-meet competition is scored head to head. Each team is scored against the other without the place holders of additional teams.

DIVISIONS
There are 3 divisions of competition in High School Cross Country: Varsity, Junior Varsity, and Frosh-Soph. The Cougar Cross Country Program places athletes in divisions based on the following criterion.

Varsity: The top 7 fastest athletes regardless of grade usually compete in this division. Invitational and post season competition limits team size to 7 runners. However, DAL dual meet rules allow teams to run as many as 10 athletes in Varsity competition. Fielding more than 7 runners in Varsity competition is done at the discretion of the coach usually for the purpose of providing experience for future Varsity athletes, run-offs between athletes competing for a Varsity position, or as reward for exemplary conduct by veterans.

Frosh-Soph: This division is restricted to Freshmen and Sophomores only. The top 7 fastest Frosh or Soph athletes usually compete in this division. The exception to this would be if a Freshman or Sophomore were placed on Varsity. Invitational competition sometimes limits team size to 7 runners. However, most often there is no limit to number of entries in Frosh-Soph competition.

Junior Varsity: There are no grade restrictions or team size limitations for this division. However, a school must field a Varsity team consisting of their top 5 or more runners before a Junior Varsity team can be entered. Junior or Senior athletes not among the top 7 fastest on the team compete in this division. Freshmen or Sophomores may also compete in this division, usually to provide better depth or to balance race fields.

POST SEASON COMPETITION
Varsity: Complete Varsity teams automatically qualify for the DAL Championship and NCS Championship meets. Varsity teams must finish in the top four (Division III) at the NCS Championship meet to advance to the CIF Championships. The top 5 Individuals NOT on a qualifying team may advance from NCS to CIF competition if they finish in the top 12.

Frosh-Soph & Junior Varsity: Frosh-Soph and Junior Varsity teams automatically qualify for the DAL Championship meet. These divisions are NOT contested at the NCS or CIF level.

FINAL DAL STANDINGS
Final season league standings for each division are determined by combining equally weighted results from regular season DAL center meet competition and those of the DAL Championship meet. There are NO tie breakers.