PHS Cross Country 2014 Meeting Presentation

Pittsburg High School Cross Country Team Meeting

Fall 2014

Pittsburg High School Pirates Cross Country 1

Meeting Overview

Coaching Staff

(Who are we?)

Cross Country (What is it?)

Team Expectations (What are they?)

Other (What else?)


Coaching Staff Who are we?


Head Coach Casey Trias •  Alumni of PHS Class of 2009

•  Cross Country, Track & Field, Class Treasurer, Marching Show Band, Academic Decathlon, Pirate Tech, Key Club, Mu Alpha Theta, California Scholastic Federation.

•  UC Davis Graduate •  Exercise Biology (Bachelor of Science) •  Psychology (Bachelor of Science) •  Music Minor •  Other experiences: Student Athletic Trainer, Campus Recreation Building

Supervisor, University Chorus, Sports Medicine & Performance Intern.

•  Current Positions: •  Sports Medicine Junior Specialist, UC Davis Medical Center •  East Bay Grassroots Marketing Representative, Road Runner Sports •  Sports Science Team, USA Track & Field •  Head Cross Country Coach, Pittsburg High School



Assistant Coach Steve Bhatia •  Alumni of PHS Class of 2009

•  Cross Country, Track & Field, Puente, AVID, Leadership, Wrestling, Golf.

•  Los Medanos College Graduate •  Nursing, Associate of Science

•  Current Positions: •  Shoe Dog Pro / Fit Expert, Road Runner Sports •  Bookkeeper & Secretary, Sal’s Landscaping & Maintenance •  Assistant Cross Country Coach, Pittsburg High School



Assistant Coach Denise Topete •  Alumni of PHS Class of 2009

•  Cross Country, Track & Field, Marching Show Band, Wind Ensemble, Key Club, Mu Alpha Theta.

•  St. Mary’s College Graduate •  Kinesiology (Bachelor of Science) •  Spanish minor

•  Current Positions: •  Assistant Cross Country Coach, Pittsburg High School





The Sport of Cross Country What is it?


Running, as simple as it is…


Pittsburg High School Pirates Cross Country

RUNNING PERFORMANCE

Physiology

Metabolism

Creatine Phosphate Aerobic

Running Economy

Lactate Threshold

VO2 Max

Anaerobic

Intervals

Hills

Neuromuscular

Strength

Maximal Strength

Weight Training

Strength Endurance

CORE

Speed

Fiber Type

Fast Twitch

Slow Twitch

Biomechanics

Form

Recovery

Icing

Sleep

Rest

Psychology

Confidence Anxiety Race Strategy

Balancing Life

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The Sport of Cross Country You don’t have to be good... We’ll make you good.

•  Unlike other sports that require a certain degree of skill, anybody can be a runner and do well.

•  Everybody starts at a certain level, then you improve both mentally and physically.

•  Nobody is born good. Something in their past experience growing up allowed them to get them to where they are today.

•  This is your opportunity. You get what you put in.


Cross Country - Divisions •  Varsity:

•  Top 7 fastest and most consistent male & female runners on the team.

•  Frosh-Soph: (Not always contested) •  Restricted to freshmen and sophomores ONLY. •  Usually top 7 freshmen and sophomore runners.

•  Junior Varsity: •  No grade restrictions. •  No limit in number of runners.


Cross Country - Divisions

Varsity Top 7

Frosh-Soph (Top 7

Freshmen/Sophomores)

Junior Varsity (Unlimited)


Varsity Top 7

Frosh-Soph (Top 7

Freshmen/Sophomores)

Junior Varsity (Unlimited)

Cross Country – Race Distance •  Varsity race distance for BVAL, NCS, and

CIF Competition is 3.0 miles or 5 kilometers (3.1 miles)

•  Frosh-Soph and Junior Varsity race distance is 2.0 miles.


BVAL = Bay Valley Athletic League NCS = North Coast Section CIF = California Interscholastic Federation

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Cross Country – Race Scoring •  Top 7 finishers of each team factor into the

final team score. •  The place a runner finishes equals the

number of points contributed to their team. •  The sum of the TOP 5 finishing places for

each team represent the team’s total score. •  Teams with less than 5 runners are

“incomplete” and do not contribute to calculating any team scoring.


Cross Country – Race Scoring Example (Pittsburg w/ full 7 runners)

1.  Pittsburg 2.  Antioch 3.  Pittsburg 4.  Antioch 5.  Antioch 6.  Pittsburg 7.  Antioch 8.  Pittsburg 9.  Pittsburg 10.  Pittsburg 11.  Pittsburg 12.  Antioch 13.  Antioch 14.  Antioch


Pittsburg: 1+3+6+8+9 = 29 Antioch: 2+4+5+7+12 = 30

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Cross Country – Race Scoring Example (Pittsburg w/ only 5 runners)

1.  Pittsburg 2.  Antioch 3.  Pittsburg 4.  Antioch 5.  Antioch 6.  Pittsburg 7.  Antioch 8.  Pittsburg 9.  Pittsburg Pittsburg Pittsburg 10. Antioch 11. Antioch 12. Antioch


Pittsburg: 1+3+6+8+9 = 29 Antioch: 2+4+5+7+12 = 30 2+4+5+7+10 = 28

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Team Expectations What is expected of you as a member of the Pittsburg Pirates Cross Country team?


Commitment to the Team By being a member of this team, you are held to the same standard as everyone else on it.

Ø  Attend all team sessions, be on time, and give 110% effort. Ø  If you’re in another sport, involved in other extra-curricular

activities, jobs, etc: Ø  You are still expected to attend every practice and meet unless otherwise

communicated to a coach that you are unable to due to the physical inability of not being able to be in two places at one time.

Ø  Be an impact person. Ø  Do at least one thing every day that makes you or the team better.

Ø  Keep all personal issues outside of practice. Ø  Don’t let things that aren’t related to cross country carry into the practice

environment. If you have any personal problems, “check it in” when you change into your practice clothes.

Ø  Do the best you can, with what you have, on that given day.


Academic Eligibility “Student-Athlete”

•  You are a student first, and an athlete second. •  PHS requires a 2.0 GPA minimum to be eligible to

participate in a sport. Academic Probation is available one time for anyone below a 2.0 GPA.

•  Cross Country will be held to a higher standard and requires a minimum 2.5 GPA to compete in meets.

•  Athletes below a 3.0 GPA may be confronted by coaching staff to help improve in struggling classes.

•  Weekly Progress Reports will be submitted by every athlete to the coaching staff on Fridays. Must have grade and signature from all teachers to be complete.


Practice Expectations •  Consistency & Progression

•  Not about winning or losing. •  It’s about bettering yourself.

•  Attendance & Punctuality •  If you’re early you’re on time. If you’re on time, you’re late. If you’re late,

it’s just dead. •  Sportsmanship Conduct

•  Positive attitude. •  Be humble. Be kind. Be considerate. •  Professionalism. •  No foul language.

•  Proper attire •  Shirt, shorts (above knee), quality running shoes, & watch.

•  No shortcuts •  You come to practice, you finish the practice. (Unless injured or sick.) •  YOU MUST CHECK IN & CHECK OUT EVERYDAY!


Practice Timeline Practice begins at 2:30/3:30pm at Pirate Stadium under the scoreboard. If there is a football game and the stadium is closed, we will meet at the softball field dugout next to staff parking lot. You will be assigned a locker. Lock all belongings inside it.

1.  Warm Up (:30) ²  5 minute slow jog, shoe-less, around perimeter of football

turf. 2.  Stretch (:35-:45)

²  Practice = Static Stretches ²  Pre-Race = Dynamic Stretches

3.  Calisthenics / Biomechanical Drills (:45-55) ²  Practice = Calisthenics ²  Pre-Race = Performance Drils

4.  Coaches Talk, Announcements, Questions. (:55-:00)


Practice Timeline (continued) 5.  BODY OF WORKOUT (x:00~x:00)

²  Starter – Newer athletes ²  Intermediate – Wanting more of a challenge ²  Advanced – **Must talk to coaching staff first** (NOTE: Athlete must be able to complete workout in ~1 hour; Once athlete chooses a higher level, they cannot go back down unless injured or not recovering properly due to workload. Always subject to coaches’ discretion.)

6.  Cool Down (:00~:05) ²  1 lap, slow jog, around perimeter of grass field outside of

stadium. 7.  CORE Exercises (:05-:15)

²  On your own. Follow whiteboard. 8.  Conclusion of Practice


Study Hall (MANDATORY) All Freshmen/Sophomore student-athletes (regardless of GPA) as well as all Junior/Senior athletes (w/ less than a 3.0 GPA) are required to check into study hall for two hours per week:

•  Cross Country has the following times: •  Tuesday/Thursday 5:15pm-6:15pm @ TBA **Attendance will be taken!**

•  Free Food is provided at the following times: •  Meal = 3:03pm-3:30pm @ TBA

(Grab your meal after school ends and go to practice. I highly recommend saving the meal for after practice.) DO NOT BE LATE!

•  Snack = Available 4:45pm-5:15pm @ TBA


Meet Expectations PREPARATION!

ü  Start preparing 2-3 days before the meet. ü  Eat right, sleep right, organize uniform/racing gear, etc.

ü  Bus transportation will be provided. ü  If you ride the bus to the meet, you must ride the bus back. Parent/

Guardian must sign a form the day of the meet to take athlete home. ü  Arrive to the bus in full uniform.

ü  Assume you will not have the time or the opportunity to change clothes at the meet. This also makes for less baggage to carry.

ü  Set up camp, walk the course, use restrooms. ü  Choose home base. Know the course. Unload extra “stuff”.

ü  Sportsmanship ü  You are representing yourself, your family, your team, your school,

and the entire Pittsburg community. Act right.


Meet Expectations (continued) MEET DAY TASKS:

ü  Know the course! ü  Walk the course before or at least jog part of it during your warm up.

Know where it starts. Know where it ends. Know where all hills and sharp turns are located.

ü Cheer for your team! ü  If you’re not running, warming up or cooling down, you should be

cheering! Spread yourself along the course and support your team!

ü Clean up after yourself! ü  DO NOT leave any trash anywhere. Remember who you represent.

ü HAVE FUN! ü  You work hard every day. Make sure you have a good time at meets.


More on Meet Competitions At some point during the days leading up to a meet, you will receive a sheet with the following information: •  General meet info (Awards, concessions, shirts, etc.) •  Bus departure time and location •  Race you are running •  Time you are running •  Directions for family/friends on how to get to meet

location


Sample Pre-Meet Roster


Varsity Cross Country Qualities: ²  Fastest 7 athletes on the team. ²  Most physically “in-shape”. ²  Must be able to keep up with

advance workouts back to back for at least a week straight.

²  Positively enhances other varsity runners, promoting growth for the team as a single cohesive unit.

²  Excellent work ethic, attitude, and school spirit.

²  Responsible, aware, reliable, dependable, and self-driven.


Open Communication COMMUNICATION IS KEY! •  Coaches will do their best to communicate with you so you

should do your best to communicate with the coaches. •  Tell a coach if you don’t 100% believe in something or if

something isn’t completely clear. We are not mind readers. •  We want all of you to feel comfortable asking us questions

and asking for help. Now that doesn’t mean we want you to go and tell us about all the details of your first date or how you spent your Friday night after the football game. But we do want you to go to us for suggestions or advice at any time.


“Championship” Lifestyle Do’s 1.  Go to practice everyday on time. 2.  Listen & learn from your

coaches. 3.  Properly warm up & cool down. 4.  Eat healthy & drink lots of water. 5.  Get enough sleep. (7-10 hrs) 6.  Prepare for a meet competition

days in advance.

Don’t’s 1.  Don’t drink alcohol or do any

drugs. 2.  Don’t dread on past mistakes. 3.  Don’t cut a workout short. 4.  Don’t show off or taunt

opponents. 5.  Don’t eat fast food or greasy

foods. 6.  Don’t drink soda.


Other What else do you need to know?


Team Managers Brisette Baugh & Allyssa Cruz

Responsibilities: •  Support coaches in handling all administrative

duties. •  Check in and Check out athletes at practice. •  Supervise all Pitt XC social media outlets. •  Record pictures & videos at practices & meets. •  Oversee all team belongings at meets. •  Distribute race day resources at meets. •  Resource for communication between athletes &

coaches at meets.


Sports Medicine Pittsburg High School has access to athletic training resources. •  Sports Medicine facility is located in building between Pirate Stadium

and Softball Field. Can be accessed on the North side of the building on the opposite side of the wall mural.

•  Open after school until 6:00PM. Athletic Trainer = Scott Pygeorge •  Resources available:

•  Ice bags (targets certain body part; facilitate recovery by reducing inflammation) •  Ice bath (targets lower half of body; facilitate recovery by reducing inflammation) •  Medical tape (limit mobility to prevent excess range of motion) •  Hot pads (promote blood flow to specific area by applying heat to muscles) •  Ultrasound (facilitate recovery by using sound waves to promote blood flow) •  STM (facilitate recovery by using electrical impulses in combination w/ ice application) •  Game Ready (facilitate recovery using cold compression; can be combined with STM) •  Other (Foam rollers, stretching equipment, exercise bands, etc.)

•  Coach Casey has experience with athletic training for NCAA Division 1 athletes. Ask him for specific advice if needed.

•  TELL A COACH BEFORE YOU VISIT SPORTS MEDICINE!


Parent Involvement Parent Expectations:

•  Communicate any questions or concerns directly to the coaching staff by email, phone or in person. (Health issues, scheduling conflicts, etc.)

•  Properly arrange transportation home for student after practice and after a meet in a timely fashion.

•  Help make sure student-athlete is doing well in school, eating healthy, not sleeping past midnight, and arriving to PHS for weekend meets on time.

**Everybody has busy lives. Help as much as you can. You are one of your child’s greatest assets in their daily life.**


Fundraisers How do we make it? •  Carwash •  Road Runner Sports Team

Night (sponsored by Nike) •  Football Concessions •  Boxed Snacks •  Pittsburg 5K Fun Run •  Karaoke Night •  Restaurant Donations •  Friends/Family Donations •  Any other ideas?

Where does it go to? •  Meet Invitational entry fees •  Refreshments for meets •  Team uniforms •  Team warm ups •  Team shirts •  Overnight meet fees •  Practice equipment •  Athlete of the meet awards •  Banquet awards •  Other


Meet Schedule


Social Media News & Updates For more information: Ø PHS Athletics Website:

http://www.pittsburg.k12.ca.us//site/Default.aspx?PageID=987

Ø Facebook: www.facebook.com/pittpiratexc Ø Instagram: @pittpiratexc





Thank You! Any Questions?


PHS Cross Country 2014 Meeting Presentation

Sports

sport of cross country

class treasurer

team expectations

key club

mu alpha theta

certain level

certain degree of skill

shoe dog pro fit expert