Waverly-Shell Rock High School
2015 Cross Country
Welcome to W-SR cross country! We are looking at having an exciting season!
Practice Information
-Athletes are expected to attend all practices unless the coach is notified by a parent/guardian or the office of an illness or emergency. Unexcused absence during the week prior to a meet, the athlete will not run in the meet. 3 unexcused absences will result in dismissal from the team.
-All athletes need to have a current physical and concussion form on file with the school.
-Practices will be immediately after school unless otherwise noted.
-During workouts, no walking in groups more than one.
-Try to bring water bottles to practice. A watch is preferred, but not required.
-Ice baths will be available after practices and help with recovery and injury prevention.
-Trainer/training staff is available at the school. Please let the coaches know of any injury!
-Cross country is the in-season sport and takes priority over any club/out of season sport.
Nutrition/Hydration
-The body is like a car, it needs good fuel to run. Be eating proper meals and snacks throughout the day.
-Water. Be drinking fluids throughout the day, before and after practice!
-After practice/meets, quick snacks (yogurt, fruit, bagels, cereal, granola bars, etc…) to tide you over until a complete meal. Water and chocolate milk for rehydrating.
Meet information
-Everyone gets to compete in all the meets provided they’ve met the school’s scholarship rule and good conduct policy. Only exceptions are Roy Griak Invitational (10 runners) and state qualifying (7 runners) meets.
-In varsity/JV meets, top 7 times from previous meet will run varsity, everyone else will compete in the JV race. Very rarely, there may be a coaching change regarding varsity/JV status of a runner.
-All athletes will ride to and from meets on the bus. If needed, they can ride home with their parents ONLY! One of the coaches needs to be notified by the athlete and parent that they are taking the child with them, and have signed a paper that the coaches will have with them.
- Once we arrive at the meet, we are there to run. Runners will be given a course map and will be busy with warming up TOGETHER and stretching. Parents will be finding the best place to watch.
-Everyone runs 5k.
- After the race, runners need to get a cool down (light jogging and stretching).
-During the awards ceremonies at the end of the meet, the team is to meet and support our individual place winners as well as our team finish.
-Scoring in cross country: is similar to golf, low score wins. Each runner is assigned a finish place—1st, 2nd, 3rd, etc… The places of the top 5 runners are added together to determine the final score. Therefore a perfect score would be 15 with one team finishing 1st through 5th. In a varsity meet there are 7 runners for each team. The 6th and 7th are important too because they can finish ahead of other teams top 5 and push the opposing teams score higher. The 6th runner’s place is also the tie breaker in team scoring. Be patient for results!
Lettering
-An athlete can earn a varsity letter by
-Running varsity in at least half the meets. Running sub 19:00 will count toward varsity.
-Running varsity at the conference or state qualifying meet.
-Running cross country at least three years in high school and consistently showing good character, work ethic and positive attitude.
*Under certain circumstances the coach reserves the right to decide who letters.
Representation
Athletes represent W-SR cross country, W-SR high school, and the communities of Waverly and Shell Rock and need to remember this when they are running, attending other school functions, and are out in the community. If you represent them well, they will support you!
Finally…
Our goal and philosophy is to help the student/athlete achieve their maximum potential in a fun and positive environment! We want to be competitive but also enjoy running! Whether you’re the fastest or the slowest, come in first or last, you’re still a runner! Welcome to W-SR cross country!
Kevin Kueker-Head Coach (319)290-2581; [email protected]
Cherish Kueker-Assistant (319)290-0965; [email protected]
Jason Milke-Head Girls Coach (319)-540-1618; [email protected]
Practice Information
-Athletes are expected to attend all practices unless the coach is notified by a parent/guardian or the office of an illness or emergency. Unexcused absence during the week prior to a meet, the athlete will not run in the meet. 3 unexcused absences will result in dismissal from the team.
-All athletes need to have a current physical and concussion form on file with the school.
-Practices will be immediately after school unless otherwise noted.
-During workouts, no walking in groups more than one.
-Try to bring water bottles to practice. A watch is preferred, but not required.
-Ice baths will be available after practices and help with recovery and injury prevention.
-Trainer/training staff is available at the school. Please let the coaches know of any injury!
-Cross country is the in-season sport and takes priority over any club/out of season sport.
Nutrition/Hydration
-The body is like a car, it needs good fuel to run. Be eating proper meals and snacks throughout the day.
-Water. Be drinking fluids throughout the day, before and after practice!
-After practice/meets, quick snacks (yogurt, fruit, bagels, cereal, granola bars, etc…) to tide you over until a complete meal. Water and chocolate milk for rehydrating.
Meet information
-Everyone gets to compete in all the meets provided they’ve met the school’s scholarship rule and good conduct policy. Only exceptions are Roy Griak Invitational (10 runners) and state qualifying (7 runners) meets.
-In varsity/JV meets, top 7 times from previous meet will run varsity, everyone else will compete in the JV race. Very rarely, there may be a coaching change regarding varsity/JV status of a runner.
-All athletes will ride to and from meets on the bus. If needed, they can ride home with their parents ONLY! One of the coaches needs to be notified by the athlete and parent that they are taking the child with them, and have signed a paper that the coaches will have with them.
- Once we arrive at the meet, we are there to run. Runners will be given a course map and will be busy with warming up TOGETHER and stretching. Parents will be finding the best place to watch.
-Everyone runs 5k.
- After the race, runners need to get a cool down (light jogging and stretching).
-During the awards ceremonies at the end of the meet, the team is to meet and support our individual place winners as well as our team finish.
-Scoring in cross country: is similar to golf, low score wins. Each runner is assigned a finish place—1st, 2nd, 3rd, etc… The places of the top 5 runners are added together to determine the final score. Therefore a perfect score would be 15 with one team finishing 1st through 5th. In a varsity meet there are 7 runners for each team. The 6th and 7th are important too because they can finish ahead of other teams top 5 and push the opposing teams score higher. The 6th runner’s place is also the tie breaker in team scoring. Be patient for results!
Lettering
-An athlete can earn a varsity letter by
-Running varsity in at least half the meets. Running sub 19:00 will count toward varsity.
-Running varsity at the conference or state qualifying meet.
-Running cross country at least three years in high school and consistently showing good character, work ethic and positive attitude.
*Under certain circumstances the coach reserves the right to decide who letters.
Representation
Athletes represent W-SR cross country, W-SR high school, and the communities of Waverly and Shell Rock and need to remember this when they are running, attending other school functions, and are out in the community. If you represent them well, they will support you!
Finally…
Our goal and philosophy is to help the student/athlete achieve their maximum potential in a fun and positive environment! We want to be competitive but also enjoy running! Whether you’re the fastest or the slowest, come in first or last, you’re still a runner! Welcome to W-SR cross country!
Kevin Kueker-Head Coach (319)290-2581; [email protected]
Cherish Kueker-Assistant (319)290-0965; [email protected]
Jason Milke-Head Girls Coach (319)-540-1618; [email protected]