1. Be ready to practice at the start time posted, don’t be arriving at that time. Practice during the school year goes from 3:10 PM to 5:00 PM. Some practices may run later but we will let you know ahead of time.

2. We will have several Saturday practices that will not be mandatory but will athletes will be highly encouraged to attend.

3. Practices are mandatory. Anyone missing a practice needs to let one of the coaches know either in person or with a phone call or text before practice begins. If you are late or absent to complete classwork, a signed note from a teacher is required.

4. If a runner has an unexcused absence from practice, they will not be allowed to participate in the next meet. If a runner has 2 unexcused absences, they may be removed from the team.

5. Injured athletes are still expected to come to attend role call at practice and will be given alternative workout activities or sent home with workout suggestions.

6. Challenge yourself during practice and run the workouts as specified.

Each runner will be assigned a uniform after they complete a 5k (time trial included) without walking. Each article will have a number in it, and it is the runners responsibility to get that same uniform back to the coaches at the end of the season. We will write your numbers down and you will sign and date a uniform contract at check out.

Each Monday the coaches will post the varsity and JV teams for the next meet. We will not always run 7 members on the Varsity Team if we feel that there are not 7 runners who can compete at the Varsity level.
The varsity team will be chosen based on the following criteria:

1. Performance of the previous meet as well as consistency throughout the season.

2. Attitude, performance and work ethic during practices and meets.

3. The strengths needed to build the most competitive team for the upcoming course.

4. Sickness and injury.

The positive, enthusiastic support and involvement of parents is one of the reason why RHSXC has seen such positive growth over the last 4 years. If you have any questions, comments or concerns regarding coaching decisions, those should be brought to the coaches. You can contact us via email or phone, or set up a time to meet. The following guidelines are ways that parents can help to ensure a successful experience:

1. Reinforce with your student-athlete to always show good sportsmanship.

2. Have realistic expectations for your student-athlete’s success.

3. Support the coaches and don’t try to coach your student-athlete. Coaching your student-athlete makes it easy to confuse and frustrate them, as well as undermines the coach and destroys coach-athlete trust.

4. Keep it fun! Keep it positive!

5. Encourage your student-athlete to follow through on commitments, hard work, sportsmanship and to be a good communicator.

6. Your student-athlete should be participating for their reasons, not yours.

7. Encourage every member of our team at meets in a positive manner. If you don’t know a team member’s name, “Go Ridgefield” works until you do!

8. Running next to your child or any runner during a race will lead to disqualification by the meet director, this is a State rule. Cheer positively from a location.

9. At meets, your student-athlete’s focus is being a member of the team. They need to be with teammates focusing on their upcoming race, post-race cool-down and being out on the course supporting and encouraging teammates.

10.Remember that your child is the participant in Cross Country. Part of the learning process means they need to take responsibility and ownership of that participation.

1. Show up to the bus in your uniform and warmups or a team shirt. We should look like a team. You are to stay in your team uniform and warmups until back at the school.

2. When the team is off the bus and has set up a spot, we will all review the course together. Please pay attention to the course while walking it and discuss questions with your team and coaches.

3. Relax before your race, don’t wear yourself out running around. If you want to cheer for your team before you run, find a spot in the shade to sit and relax.

4. We warm-up as a team. There are captains and team leaders in charge of this process for each race. As a rule of thumb start your warm up when the race prior to yours starts (about a 1/2 hour). Remember to give yourself time to use the restroom and get your shoes on in between your run, stretch, drills and striders.

5. Cheer on your teammates, especially when you are finished with your race.

6. When your race is over, you are expected to do a 10-20 minute warm down with team members who have also just completed their race. When that is done get a snack and some water while you stretch.

7. Bring plenty of food and water to see you through the entire day. We may not always have time to stop.

8. Team attire must be worn at all times, no exceptions. Uniforms, Warmups, Sweatshirts, or team shirts are all that are allowed. We will look like a team.

9. It is the expectation that all team members will stay until all races are over for the day. Our strength is in our team and it is important that everyone is supported just as you are in your race except at coaches discretion (i.e. academics, other sports, family matters, etc.)

10. Nutrition is KEY for all athletes, including cross-country runners. Practice nutrition versus race day nutrition can vary some - we will be discussing this in more detail as we get further into the season and into racing.

Post Season Alternate
If the team qualifies for state, both the boys and girls team takes two alternates who will step in to run if one of the varsity runners is not able to. This runner will be chosen based off of the same criteria as the Varsity Team.

1. Be at the bus at least 10 minutes before departure time.

2. Be courteous to the bus drivers and leave your area cleaner than when you got on.
• Nothing goes out the window of the bus
• Do not open the back door unless cleared by the driver
• Sit facing forward in your seat
• Respect study time on the bus

3. You have to travel to and from the meet in school provided transportation. If circumstances require alternative transportation, a request must be submitted to the Athletic Office at RHS and to one of the coaches no less than 48 hours prior to the competition for approval. If a parent wishes to take their child home after a meet they must sign them out at the meet and talk to a coach before leaving.

4. If we stay overnight at a hotel, you are to be in your room at curfew. Be respectful and quiet in the hotel. You are not to leave the hotel and a coach needs to know where you are
at all times.

5. Athletes may only ride home with a parent or guardian if they have been signed out with the coach. An athlete may not ride home with anyone except for a parent or guardian unless that parent or guardian has made a request with the athletic office more than 48 hours before the event, and that request is granted.