Titan XC Parent Handbook

7/31/2019 Titan XC Parent Handbook

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Congratulations!

Your son/daughter is a member of the Papillion-La VistaSouth High School Titan Cross Country Team, or the S.T.A.R.S.(South Titan Athletes Running Strong) as we like to callourselves.

Cross Country? This fall sport offers a unique experience inthe world of running over varied terrain.

This handbook has been prepared specifically for you, the

parent of a son or daughter who is participating on the TitanCross Country Team.

It is the hope of us coaches that you the parent will help toaccentuate the total cross country program and experience atthe school by working with us. In doing so our runners will bebetter able to reach their full potential and also enjoy the crosscountry experience to its fullest. Our program has built a solid

foundation, but we hope to take our teams to new heights thisseason. It is our hope that you will continue to help us make theSouth Titan Cross Country program all that it can be.

TABLE OF CONTENTS Titan Cross Country Coaching Staff.. .2

Contact Information...3 Coaching Philosophy....3 The Five Key Quotes.... .3Expec tations of Our S.T.A.R.S.... .4Practice Procedures... ....4Letter Policy.... .5Meet Expectations ..5 Sportsmanship...6 Injury Preventi on & Rehabilitation...........6 General Injury Prevention Ti ps. ..10

Safety Tips.10

Hydration. ..11Nutrition .12Sleep ..13Shoes & Clothing.1 4NSAA Uniform Reg ulations16 Parents Guide ..17

A Guide to Your 1 st CC Meet..17 Drug/Alcohol Policy..2 1Course Maps ......23


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TITAN CROSS COUNTRY STAFF Coach Shannon Stenger Head Boys CoachCoaching & Family: Coach Stenger is entering his 4 th season with the Titan XC team, and 2 nd asthe boys head coach. He previously served as the head cross country coach at Omaha Centralfor 6 years. He graduated from the University of Nebraska at Kearney, where he competed incross country and track. Coach Stenger also serves as the head coach of the Titan Boys Track &Field team, working directly with the boys distance runners, and teaches in the social studiesdepartment. His wife, Charisse, is a school psychologist with Omaha Public Schools. They havetwo daughters, Aleah, who is six, and Jenna, who is almost 4, along with a son Evan.

Coach Jerrid Johansen Boys Assistant CoachCoach Johansen is entering his 2 nd season as a member of the boys cross country coachingstaff. He first graduated from the University of Nebraska-Lincoln and was a landscape designer in Omaha for four years, before returning to UNL to receive his Masters Degree in Teaching andhis teaching certification. Coach Johansen also serves as the Head Girls Track & Field Coach, isa member of the boys basketball staff, and teaches in the science department. He is married toMeighan, who is a special education teacher in Iowa and has a four-year old son, Brayden.

Coach Jeremy Haselhorst Head Girls Coach Coaching & Family : Coach Haselhorst is entering his tenth year as a cross country coach andninth as a Head Coach. Coach Haselhorst also serves as an assistant for the Girls Track & Fieldteam working specifically with the distance runners. He also teaches math and serves as theMath Department Head. Coach Haselhorsts wife, Karin, teaches Zumba at the YMCA and isalso a Mary Kay Beauty Consultant. They also have two sons Jackson, 11 years old, and Isaac,who is nine.

Coach Tasha Simpson Girls Assistant CoachCoaching & Family: Coach Simpson is entering her ninth year as the girls assistant coach. She

coached cross country and track for 2 years at David City Aquinas before moving to Madison HSwhere she coached track for 5 years, serving as the head coach for 1 year. Her husband, Jim,teaches math at PL South and is the boys assistan t basketball coach and an assistant trackcoach. They have three children Isaac, 13, Molly, 11, and Miles who is almost seven. CoachSimpson teaches 3 rd grade at St. Geralds.

Coach Kelli Matza Girls Volunteer Assistant CoachCoaching & Family: Coach Matza is entering her third season with the Lady Titan Cross Countryprogram. She is a graduate of UNL and is entering her 3 rd year teaching art here at PL Southand also serves as an assistant track coach. She competed in cross country and track andMillard West high school.


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CONTACT INFORMATION Coach Stenger 402-932-7796 (home) [email protected]

402-657-5361 (cell)

Coach Haselhorst 402-597-3881 (home) [email protected] 402-312-3315 (cell)

Papillion-La Vista South H.S. 402-829-4600PL South Athletic Office 402-829-4618

The following link is to a website used by the coaching staff to make officialannouncements relating to practice and meets. This site also includes a complete history

of the Titan Cross County program. Meet results will be posted here.http://www.athletic.net/CrossCountry/School.aspx?SchoolID=10752

COACHING PHILOSOPHY

Teaching our Athletes that excellence and success is achieved by being consistently committed to higher levels

of training and competing.Our training is based on scientific principles: base training (off-season in-season),consistency, adaptation, progression, recovery, specificity, individual differences, flexibility,confidence-building, season development (mentally/physically), short and long-term goals,moderation, and balance.

Development and education of the athlete in the sport of Cross Country and DistanceRunning will be stressed.

Coaches will be knowledgeable, friendly, accessible, organized, flexible, positive, creative,honest, enthusiastic, and always continue to learn about the sport.

Everyone contributes and is important to the team.

Hard work and fun can always be emphasized together.

THE FIVE KEY QUOTES The following are the five key quotes that our program is built on. You will hear these

quotes quite often in practice as we use them to develop a training environment that is positive

while we strive for higher levels of training and competing.1) Extra effort is the key to success.2) We go with goal-oriented people.3) Goal-oriented people find ways.4) Every day is a great day.5) Dont waste a heartbeat.
mailto:[email protected]:[email protected]:[email protected]:[email protected]:[email protected]:[email protected]


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EXPECTATIONS OF OUR S.T.A.R.S.Runners will be at practice every day, dressed and ready at the proper time. We willpractice 6 days a week.Runners will participate in every meet barring injury or illnessRunners will give their best effort every day to follow the directions of their coaches.Runners will take care of themselves with regard to proper rest, nutrition, hydration, and

injury or illness rehabilitation.Runners will wear proper attire for practice and meets:**Shirts must be worn at all times during practice (training bras do not count as shirts)**At meets wear school issue uniforms, sweats, etc.Runners will treat their teammates, coaches, and opponents with respect.Runners will hold academics at a higher priority than Titan Cross Country. They will alsobe responsible for communicating with their teachers when they will be gone for meets andmaking up their missed work.

PRACTICE PROCEDURES We will practice Monday through Saturday. Practice times for regular school days will befrom 3:30 to 5:45. All runners will gather in the South Gym for team warm-up and

announcements. We will also practice Saturdays from 7:00 to 9:00 in the morning, be at thedesignated meeting spot dressed and ready for practice at 7:00 am. Since we have the ability topractice indoors inclement weather will not affect our practices, therefore assume we havepractice every day unless you hear an official announcement from a coach.

Any athlete who misses a practice (for reasons other than injury or illness) will be held out of the next meet he/she would participate in. Our season is very short and eachpractice is critical for you to reach your full potential. A practice schedule covering the entireseason is provided later in this handbook. We ask that you schedule any necessaryappointments (doctors, dentist) or vacations outside of practice time if at all possible. This rule

also includes any athletes who are placed in In-School Suspension or Out-of-School Suspension.Being placed in ISS/OSS means you are not allowed to practice on those days, which will resultin missing a meet. If you need to come in early or later for a workout to avoid missing a practiceplease talk to one of the coaches, we are flexible and will work with you.

It is also critical that you come prepared for practice each day. This means having theappropriate shoes and clothing for practice. We strongly encourage you to keep your shoes for cross country in your athletic locker, as well as a long sleeved shirt or sweatshirt and pants. If you are unable to practice because you do not have practice appropriate clothes or your shoes, that will count as a missed practice and you will also be held out of the next meet you would have competed in.

You will not be held out of a meet if you miss practice for another school sponsoredactivity. Please communicate with one of your coaches prior to the absence.

PRACTICE GUIDELINES 1) Have practice appropriate clothing and shoes.2) Advise the coach if you are ill or have any prolonged

symptoms of illness.3) Advise the coach if you have been injured or have any prolonged symptoms of

injury.4) Engage in warm-up activities prior to strenuous participation.


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5) Be alert for any physical hazards in the locker room or in or around the participation area.

6) Run only on the course prescribed by the coach.7) Run in pairs in unfamiliar territory or in areas where there are few people.8) Watch for objects being thrown from passing cars.9) Approach dogs with caution.10) Be familiar with basic first aid treatment for heat exhaustion, heat stroke, and other

runner related injuries (described in a later section).11) Face the oncoming traffic when running on roads. Be cautious at intersections and

be acutely aware of erratic drivers.12) Travel to and from off-campus facilities shall be in accordance with the directions of

the coach.

Practices in Cross Country are designed to prepare the runners for the rigors of distanceracing. The early season practices will be aimed at conditioning, the middle season willconcentrate on strength building and pace development, and the peak season practices aredesigned to sharpen racing skills and bring about a physiological and psychological peak.

A runner s success wi ll depend on four things. Naturally, their ability as a runner is a hugekey, but Cross Country is a sport where you can work your way to the top. Therefore a runner swillingness to train at higher levels and train smart is second. Thirdly, nutrition plays a big part;you cant race the car if theres no gas in the tank. Nutrition will be discussed in more detail later.Finally, an athlete needs proper rest to recover and be ready to train another day. Specialinformation regarding nutrition, hydration, and rest can be found in later sections of thishandbook.

LETTER POLICY All athletes who earn the right to compete and represent the Titans in at least 50% of our

varsity meets will earn a letter (Titan Classic, Fremont Invite, Norfolk Invite, Prep Invite, UNK, &Metros). Those who do not meet this requirement may earn a letter by having a time that is

within two minutes of the 7th

Titan Runner in at least 50% of the meets listed above. A letter willalso be earned by Titan athletes who compete at the District and/or State meet. Each athletemust also complete the season in good standing to earn a letter.

MEET EXPECTATIONS Compete to the best of your abilityPractice SportsmanshipSupport your TeammatesAbsolutely no Public Displays of AffectionWarm-Up properly as a team, this includes focusing mentally

Cool Down properly as a teamTake care of any injuries ASAPSTAY for the ENTIRE meet

We hold by the philosophy that we come as a team and we leave as a team; if you doneed to leave a meet early you will only be allowed to leave with your parent(s) or guardian(s).

Wear school issue meet apparelAbsolutely No Jewelry, this will lead to disqualification from the meet


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SPORTSMANSHIP Sportsmanship is the ability to accept graciously, winning and losing. It is the ability to

know that life is made up of both successes and failures and to know that we must be able to dealwith both.

Sportsmanship is that attitude which projects the opponent as an equal not an enemy.Your rival is worthy of your respect and admiration.

Sportsmanship is the ability to recognize the talents and abilities of others, even when itmeans accepting the fact that someone else is more proficient than we are.Sportsmanship is the courage it takes to play the game within the rules. It is the ability to

accept the decision of the officials and the coach without demonstrating inappropriate behavior.Sportsmanship allows the individual to be able to offer his/her hand in victory in order to

console the opponent and to offer his/her hand in defeat in order to congratulate the opponent.Take your responsibility to be a good sport in a very serious manner.

FUNDAMENTALS OF SPORTSMANSHIP1) Gain an understanding and appreciation for the Rules of the contest.2) Exercise representative behavior at all times.

3) Recognize and appreciate skilled performances regardless of affiliation.4) Exhibit respect for the officials.5) Display openly a respect for the opponent at all times.6) Display pride in your actions at every opportunity.

GOOD SPORTSMANSHIP FOR PARENTS1) Cheer and acknowledge good efforts by all teams and runners.2) Set a good example of sportsmanship. No matter what others do, show respect for

all involved in the competition.3) Make no negative comments about the race, coaches, or teammates in a childs

presence.

4) After a race, thank the coaches for their efforts, and thank your opponents for agood race.

5) Congratulate your child and his or her teammates for their efforts.6) Avoid criticizing your child or correcting mistakes after a game.7) Ask your child: Did you have fun? Did you give your best effort?

INJURY PREVENTION & REHABILITATION Parents should be aware that a common result of initial training may be

muscle soreness. Any athlete in intensive training could be subject to injury. Allconcerns should be directed to the coach, school trainer (Brian Berthelson), and/or physician. Our school does have a list of recommended sports doctors for our athletes.

The following are some common injuries that result from running and someprevention/rehab tips. If your child complains of any aliments please be sure theylet us know. The sooner an injury can be identified and treated properly, the sooner athletes can continue with their training; the season is short enough the way it is,and we would hate to see them miss some of it.


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Shin Splints : Probably the most common injury among runners especially beginners shin splints are painful cramps in the overstressed shin muscle (which pull the foot up). The painmay begin as a dull aching sensation after running. The aching may become more intense, evenduring walking, if ignored. Tender areas are often felt as one or more small bumps along either side of the shin bone. Spasms may squeeze off the veins and cause the injured muscles tobecome engorged, swollen, and hard, which makes running very painful if not impossible. Themost common cause of shin splints is overuse: doing too much too fast. Other common causes

are running on hard surfaces, worn out shoes, or a rapid increase of mileage.Preventing shin splints means thoroughly warming up before runs, increasing workloadgradually, and watching for the signs of overstressed legs (fatigue and constant pain). Wearingshoes with plenty of cushioning can often deter shin splints.

If your child is prone to shin splints they can strengthen their shin muscles with toe andankle exercises. As they sit, point and flex toes, to make this exercise even more effective, straplight weights around their feet. Toe raises (raising and lowering the heels while in a standingposition) also stretch and strengthen the calf and shin area.

Some short term treatments include: taking aspirin or ibuprofen to reduce inflammationand relieve pain, icing after running but not before, and reduce mileage for 7 to 10 days. Longterm treatments include: a strength and flexibility program to correct muscle imbalance, orthotic

devices, and physical therapy.Blisters : Whats the most common running malady of all? Would you believe blisters?

Virtually all ru nners have suffered these annoying and potentially debilitating hot spots.Excessive friction, pressure, or moisture causes blisters. Not all blisters hurt, but if one does, itsbecause the blister has irritated nerve endings beneath the skins surface.

Once a blister has developed, you can limit your childs discomfort, decrease risk of infection, and speed their return to normal activities by following the proper procedures for opening the blister and draining the fluid. Heres what to do:

1) Clean the area with iodine, alcohol, or Mercurochrome.2) Use a sterile lance or needle (a needle heated under a flame will do) to poke a hole

in the blister so the fluid can drain. Make sure the hole is large enough so the skindoesnt close over, or the fluid will b uild up again.

3) Dont remove the top skin once the fluid is drained; leave it in place to protect thesensitive under layer of skin.

4) Cover the area with a sterile gauze pad or Band-Aid. If the blister feels especiallytender, pad it with moleskin.

5) For the next few days, keep your foot as dry as possible to prevent infection.Here are some prevention tips for blisters. If a certain area

of the foot is particularly susceptible to blistering, apply a lubricant such as petroleum jelly to thearea before a run. Make sure running shoes fit properly. Shoes that are too small or too largecan cause blisters. A good pair of acrylic socks will also help to cut down on friction. Gettingyour feet wet greatly increases your chances of developing blisters, so avoid running in wet areasand away from puddles. Also, make sure your socks and shoes are dry before you put them onfor your run. If your feet sweat excessively, try a foot powder or a pair of the new running socksthat wick away moisture.

Runners Knee : Runners knee occurs when the kneecap becomes misaligned and rubson an underlying surface of cartilage. The repeated stress on the knee causes inflammation anda gradual softening of the cartilage under the kneecap. The inflammation of the cartilageprevents the kneecap from gliding smoothly over the end of the thigh bone therefore causing painand swelling of the knee. If the kneecap is pulled sideways, it becomes rough like sandpaper andthe symptoms appear.


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Runners Knee is usually associated with a pain that increases gradually over a period of time, often a year or longer, until it is severe enough that the athlete seeks medical attention.Usually the pain is described as soreness around or underneath the kneecap; it is aggravated byrunning or by climbing stairs. Stiffness may occur simply from prolonged sitting or descendingstairs.

In most cases, you can relieve runners knee with rest, proper shoes, and a good trainingregimen. Decrease activity and consider biking or swimming. When recovering avoid any activitythat puts weight on a bent knee. Rest if the knee is painful and swollen. Ice treatment for 15minutes twice daily after activity to reduce pain and inflammation. When the pain is gone, youcan resume running, but intersperse it with walking. Stay on level surfaces and avoid hills andstairs. Dont do deep knee bends. To forestall further injury and strengthen your quadricepsmuscles, which give muscular balance and support to your kneecap, add some progressiveresistance exercises (with your knee extended).

After exercising, ice your knee for 8 to 10 minutes. In the evenings, apply moist heat.

Iliotibial (IT) Band Syndrome : The iliotibial band is a sheet of connective tissue that runsdown the outside of your thigh from your hip to the side of your knee; it acts as an importantstabilizer for your knee.

Iliotibial band syndrome (ITBS) is a friction injury caused by the iliotibial band rubbing over

the outside of the knee, a normal motion that becomes a problem under the pressure of hardrunning. The initial treatment is rest.Symptoms of ITBS range from stinging sensation just above the knee joint on the outside

of the knee or along the entire length of the iliotibial band to swelling to a thickening of the tissueat a the point where the band moves over the femur. The pain may not occur immediately, butwill worsen during activity when the foot strikes the ground if you overstride or run downhill, andmay persist afterward. A single workout of excessive distance or a rapid increase in weeklymileage can aggravate the condition.

ITBS can result from a number of causes: bowed legs, excessive pronation (turning in of your foot) and leg length differences. Hard downhill running or excessive speedwork canprecipitate the condition. Running exclusively on the same side of the road can bring on ITBS in

the curbside knee. Inadequate warm-up or cool-down.The best course for recovery is to stop running immediately and rest for two weeks.Meanwhile, reduce inflammation by icing three times a day. Begin a stretching program to loosenthe band.

Before you try running again, check your shoes to see if theres excessive wear on theoutside of the heels. If there is, buy new ones with ample heel support and rear foot cushioning.

At first, run only on soft surfaces. Avoid hills and speedwork. If your knee hurts at any point inthe run, stop immediately and stretch. Ice the knee and try running again the next day after moreiliotibial stretches.

Achilles Injuries : The Achilles tendon is a tough, elastic cable through which the musclesof your calf transmit force to your foot. Injuries to it come from sudden tearing or microtearing(tendonitis). Sudden tearing that leads to partial or even total rupture is triggered by an isolatedincident, and it often requires surgical attention.

Microtearing signaled by gradually building pain, can progress to partial or even totalrupture if there is no healing. Symptoms include pain and stiffness that are at their worst whenyou awaken. The pain diminishes as you warm up, and it may even disappear when you run.When you cool off, though, the pain returns. The next day youre even stiffer.

Most injuries to the Achilles tendon come from improper footwear, improper warm-up,rapid increase in mileage, gout, inadequate flexibility, or severe, uncorrected pronation. The keyto recovery from microtearing is rest and modified exercise with gentle stretching. Follow this


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procedure for a week to 10 days. When you resume running, build up your mileage gradually,train on alternating days, avoid hill running, ice after runs, and make sure you have proper shoes.

If your injury has led to partial or total rupture, cease running and see your physician.Follow his/her advice for recovery and rehabilitation.

Plantar Fascititis : The plantar fascia is a band of tough connective tissue that runs fromthe base of your toes to your heel bone and supports the bottom of your foot. Planter fascitiisoccurs when this band tears near the bottom of the heel. This injury is most common in runners

who overpronate or who have high arches or flat feet. Initial treatment includes taping your footand applying ice.Pain from plantar fasciitis starts in your heel and then radiates into the midsection of your

foot. Usually the pain is severe in the morning and as you start to run, but it becomes moretolerable as your walk or run. But an hour or so after you stop running, the pain returns. Plantar fasciitis worsens gradually; so early recognition can prevent a serious case.

Plantar Fasciitis is more common in athletes who have a high-arch, rigid type of foot or aflat, pronated foot. In motion, the plantar fascia experiences continuous stress and excessivepulling which results in inflammation and pain. Improper shoe selection can be a cause of theinjury; foot and gait type must be considered when purchasing shoes. Stiff-soled shoes cancause stretching of the plantar fascia. Over worn shoes allow the foot to pronate more

extensively and can result in an injury to the plantar fascia.When you first suspect you have plantar fasciitis, check your running shoes. If a shoe fitsproperly and has a flexible sole, sturdy heel counter, proper Achilles cushion and adequate toebox and heel lift, it can help absorb the stresses o f normal running. If it doesnt have thosefeatures, it can cause injury so discard it.

To relieve discomfort from plantar fasciitis, tape your foot before running. After running,use an ice massage. For additional relief, consider using a customized orthotic. Calf musclestretching exercises can also help in treating plantar fasciitis. If, despite treatment, your painbecomes severe, stop running and switch to another sport until you can determine the cause.

Stress Fractures: Stress fractures are tiny, incomplete breaks or cracks in a normal bonecaused by repeated trauma or pounding. One of the most misdiagnosed of athletic injuries,stress fractures can happen after a short period of stress, but more commonly after a longer period of continued trauma. When the bone cells cannot rebuild as fast as the repetitive traumadamages them and the bone can take no more stress, the crack occurs. Stress fractures canoccur in both the upper and lower body, but they are most common in the foot.

The pain related to a stress fracture begins gradually and intensifies with continuedactivity. Pain however is not always present as an early warning, or it is often ignored by theathlete. Swelling and tenderness may also affect the area. One of a physicians best methods indetermining a stress fracture is if pain is felt when pressure is applied from above and below. X-rays of the injured site should be taken, though the fracture may not show up for the first 5 to 10days after the injury. When stress fractures are ignored the results can be serious. Completebreaks in the bone, especially in the hip area, may necessitate surgery or prolonged disability.

Heat Cramps : Painful cramps and spasms of active muscles, most common of the calf muscle, caused in intense, prolonged exercise in the heat and depletions of water and salt due tosweating.

Heat Fatigue : Feeling of weakness and tiredness caused by depletions of water and saltdue to sweating and exercise in the heat.


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Heat Exhaustion : Characterized by extreme weakness, exhaustion, headache, dizziness,profuse sweating, and sometimes unconsciousness caused by extreme depletion of water andsalt. Key feature that is different in heat exhaustion from heat stroke is the sweating skin.

To treat Heat Exhaustion Cool the body by applying cool water to the skin and fanning thebody to cause evaporation and cooling. Give fluids to the athlete if they are able to swallow.

Heat Stroke : An acute medical emergency caused by overheating from a breakdown of the thermoregulatory mechanism. Associated with high body temperature, lack of sweating,

disorientation, seizures, and possible unconsciousness or coma. It may also occur suddenlywithout being preceded by any of the other clinical signs. The individual is usually unconsciouswith a hot, dry skin and a rising body temperature.

Heat stroke is a medical emergency delay of treatment could be fatal. Immediately coolbody while waiting transfer to a hospital. Remove clothing and apply cool water to the skin andfan the body. Fanning causes evaporation and cooling.

GENERAL INJURY PREVENTION TIPS 1) Use cold water over your legs after a run or workout. Cold water helps the legs recover

quicker just like putting ice over an injury. In the summer, simply running the garden

hose over the legs for a couple of minutes will do the trick. Alternately, get in the shower and run cold water over your legs.

2) Soak your legs in a hot bath with Epsom Salts regularly. This is a great way to stopinjuries before they happen. Epsom Salts have magnesium in them which can drawinflammation out of the muscles. The hot water helps loosen up muscles so when youredone in the bath, take a few minutes to stretch the muscles while theyre warm.

3) Massage can lead to more pain-free training miles and harder workouts and as a result,greater fitness and better racing times. Regular massage makes for healthier muscles bypushing lactic acid and metabolic waste products out and working fresh blood in. It can bethe perfect antidote for sore, troublesome legs, often preventing the occurrence of injuries.

Self massage is very effective. Using a rolling pin over legs can create a deeper and moreeffective massage.

SAFETY TIPS Running and Competing in Hot Weather : Heat exhaustion and heat stroke are life

threatening medical conditions that can be caused by running too long or too hard in hot, humidweather. Both require immediate medical assistance. Take these precautions to run safely in hotweather:

Maintain an adequate intake of foods high in potassium: citrus fruits, bananas, dates,raisins, and apricots.

Dont push yourself for personal best running times. Exercise less than normal for a week or until you become acclimated to the heat.Run during the coolest times of the day usually early morning or in the evening just after the sun has set.Wear lightweight, light-colored, loose-fitting clothing.Stop running if you start to feel dizzy, weak, light-headed, or excessively tired.Drink plenty of water before, during, and after running. An extra quart a day isrecommended.Wear a lightweight, light-colored hat with a visor. One made of porous absorbent materialis ideal.


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Running and Competing in the Cold : In cold weather, you areprone to injury because your muscles and tendons are tight. Whats more, your fingers, toes,nose, lips, and ears are susceptible to frostbite. You can suffer broken bones if you slip and fallon ice. Make running in cold weather enjoyable by heeding this advice

Wear several layers of thin clothing to keep warm. Nylon is especially good because itacts as a wind barrier.Wear a wool knit ski cap to conserve body heat and prevent frostbitten ears.Wear mittens or gloves to protect your fingers from the cold.Keep feet dry.Warm up slowly and completely before running.Run during the warmest part of the day usually noon or early afternoon.Run into the wind when you start your run and with the wind when you return.

Running at Night: Potholes, rocks, uneven terrain, and oncoming cars are your biggestproblems when running at night. These tips should make nighttime running safer:

Run against the traffic.Wear reflective clothing.Scout out the terrain in daylight, before your run, for rocks and holes.

HYDRATION We as coaches cannot stress enough the importance of water. Purchase a water

bottle and carry it with you during the school day. Water will be provided at practice, but hydration starts long before practice begins. Proper hydration for practice and meets begins the moment after the previous days worko ut. We encourage you to encourage your to drink as much water as possible. Watch the amount of water that is consumed at home as well as at school, especially after practice to be sure that you are replacing what was lost. There is great hydration information here, so please take the time to read it.

Forget about every other question you have about nutrition until youve figured out how tostay hydrated. Being smart about water intake can separate good performance from great

performance.You are mostly water. In fact, if you took the water out of a 180-pound lean body, therewould be about 55 pounds left. Because your muscles, your brain, your blood and sweat aremostly water, your body doesnt work like it should when it doesnt have enough water. You dontthink as clearly, you lose endurance and your heart works harder.

When youre severely dehydrated, sweating stops and your body overheats. The resultfatigue, weakness, dizziness, and collapse, or worse. In fact, every year, deaths in young healthyathletes are linked to severe dehydration.

Sometimes you dont see sweat, like when you swim. But you sweat whenever your bodyheats up from working out. Sweat is your bodys cooling system. Evaporation of sweat from your skin cools you down. When you sweat, you lose water from your body and that water must be

replaced. Replacing the water takes a plan.You might be thinking Whats the big deal? Wont drinking when Im thirsty guarantee thatIm hydrated? Surprising, no. During exercise, for reasons not totally understood, humans dontdrink enough to prevent dehydration. You need to drink before youre thirsty and keep drinkingafter you no longer feel thirsty.

Forget about the old rule of drinking 8 glasses per day. Your child probably needs morethan that on most days. Counting how many glasses you drink is only one way of keeping trackof what you need.

A better way of making sure youre hydrated is to check your body weight before and after practice. For accuracy, weigh in minim al clothing if theres privacy, and afterwards, change out of


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sweaty clothing before you weigh. The weight lost during practice or competition is not fat, itswater loss. One pint of water weight one pound. To replace the water, drink one pint of fluid for every pound you lost (one pint = 16 ounces = 500 ml = liter). It is critical to replace the water loss as quickly as possible. Before your next workout, your weight should be back up to normal.

If you cant check your weight, pay attention to y our body for signs of dehydration. Your mouth should not be dry. Your urine should be lemon-colored most of the time. More than oneepisode of dark yellow urine is a warning sign that you dont have much reserve (exception:vitamins supplements can turn your urine yellow-orange, even if you are hydrated). Loss of appetite, stomachaches, and muscle cramps can be other warning signals of dehydration.

Drink before, during, and after working out. Drink a pint or so of fluid a few hours beforeexercise. This will help make sure you are hydrated and give you enough time to urinate if youneed to beforehand.

Keep drinking during exercise. And dont worry about getting too much fluid. If youresweating, your body needs a constant supply. Your stomach might gurgle, but your body willabsorb and use the fluid. Feeling sick and cramping have been blamed on too much water whenin fact, stomachaches and muscle cramps are usually signs of not drinking enough fluid.

Drinking fluids after workouts is extremely important. Even when drinking fluids during aworkout, many athletes become dehydrated. Athletes working out in the heat for several hourscan lose 10 pounds, thats more than a gallon of water.

When you have figured out how to stay hydrated, especially when you sweat heavily, youhave accomplished the single most important performance-enhancing aspect of nutrition.WATER IS THE MOST IMPORTANT NUTRIENT!

NUTRITION A well-balanced diet is an asset for any individual and especially an athlete. Any

nutritional changes should occur gradually. On meet days high fat and fried food, eggs, andcarbonated and acidic beverages (pop) should be avoided. Also, limit intake of dairy products onmeet days. They can cause digestive discomfort. Take advantage of easily digestible foods inlow quantities. Water intake should not be limited. Generally, the last intake of food should be 2-3 hours prior to the start of a race or practice. Recognize that each individual has differentnutritional needs. Go into a race on the hungry side, the opposite can be detrimental. We ascoaches cannot stress enough the importance of water. We encourage you to carry a water bottle during the school day. This will help you stay hydrated. Gatorade is helpful after a run or workout to help replace electrolytes the body lost during a workout or race. We also recommendthat you take a multivitamin with calcium and iron supplements. These will help ensure that youare getting all of the nutrients your body needs.

BASIC FOOD RULES TO FOLLOW:1) Eat broiled, boiled, or baked foods rather than fried foods2) Do not over-eat

3) Eat three meals a day as well as small snacks to help keep your body fueled4) Eat plenty of fruits and vegetables5) Take a multivitamin with calcium and iron supplements6) Drink plenty of water

MEET DAY MEALS (Avoid sugars and fats)BREAKFAST: Fruit or Fruit Juice

Toast or whole grain cereal with fruitLow-fat or skim milkWater


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LUNCH: Salad (light or no dressing)Bread or other starch, such as potatoesLow-fat or skim milkSmall amount of meat or cheeseWater

This is usually the pre-meet meal unless it is a night or morning meet. Eat your pre-meetmeal at least 2-3 hours before warm-ups begin.

POST-MEET MEAL: Protein (meat or poultry)JuiceLow-fat or skim milk

SNACKS: Fruit, crackers, cheese, vegetables, milk, water, juice, pretzels,granola bars, power bars.(Always be sure to bring snacks to share with your coaches!)

THE BEST ENERGY FOODS FOR ATHLETES

Oatmeal Dark Bread QuinoaBuckwheat Pasta Whole-wheat Pasta ShrimpCrab Salmon MackerelSardines Cod TunaBananas Oranges StrawberriesCantaloupe Fruit Kabob BeansBaby Carrots Broccoli AsparagusMilk-based Soups Sweet Potato Skim MilkLow-Fat Yogurt Low-Fat Cheese LettuceLean Roast Beef Top-Round Ground Beef Chicken Lamb SoymilkTofu Nuts Peanut Butter Dark Chocolate Baked Potato Chips Rice Cakes

IRON (The most important mineral in the body)Iron is a natural mineral that our body needs. One of the main functions of Iron is to help

red blood cells transport oxygen to our muscles. This is an extremely critical function for runnerswith regard to training and recovery. Signs of low iron levels are constant fatigue (do you feeltired all the time?) and lower concentration levels. Low iron is more prevalent in females inmales. If you believe your iron count may be low, the only way to know for sure is through ablood test. Here is a simple recipe to help increase your iron levels: mix one teaspoon of a liquidiron supplement (feosol) in a glass of orange juice. If you cannot find iron supplements in a liquidform, you can also crush iron tablets and mix those in orange juice. The orange juice helps your body absorb the iron. NOTE: If you do not have low iron and are not feeling the side affects of low iron levels, do not take in additional iron outside of what is contained in a regular multivitamin.

SLEEP The following is from an article entitled Sleep: W hy Settle for Less? Sleep is often

one of the most overlooked aspects of training for all athletes, probably because only the athlete (thats you) can control it. We coaches strongly encourage you to read throughthis section and put what it suggests to practice.

Neither Laura not Paula slept well the night before the race. Paula studied until 3 a.m. andLaura drove through the night to get to the meet. At the starting line Laura felt loose and


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confident. When the gun sounded she broke from the field and led to the finish line. Pauladropped out at the midway point.

Both had been deprived of sleep, but each performed differently. Why?Scientists have long studied this phenomenon and they still cannot fully explain it. Most

agree, however, that sleep is a time of mental and physical rejuvenation, and those who do notget enough manifest significantly shortened attention spans and reduced motor skills. For anathlete, lack of sleep seriously impairs training consistencies, mental alertness and overallperformance during competition.

Researchers have discovered there are essentially two types of sleep loss acute andchronic.

Acute sleep loss is short term one or two nights and those who suffer from it becomechildish and irritable. Even ordinary tasks seem more difficult. These symptoms, however, arecaused by an individuals perceived lack of sleep. Actually very little physical change results fromacute sleep loss.

Dr. German Nino-Murcia, director of the Stanford University Sleep Disorder Center at Palo Alto, California, says, Acute sleep loss does not actually affect athletic performance. But if anathlete believes it does, then it will.

Obviously, Paula believed it would and it did.Chronic sleep loss, on the other hand, is the accumulation of many nights of insufficient

sleep. According to Dr. Wendy Bevier of the Stanford Sleep Center, this leads to physicaldeterioration that reduces all aspects of athletic performance speed, power, endurance,balance, agility, and reaction time. Impaired ability in any one area is detrimental to an athlete, says Dr. Bevier. But it is devastating when all are affected. Practice time, the key toimprovement, is wasted and as a result performance in competition drops.

Studies performed at the Stanford Sleep Center by Dr. Mary Carskadon show thatadolescents require about nine and a half hours of sleep every night. But to find one who getsthat much is very difficult, she says. Social pressures and academic responsibilities make itpractically impossible for them.

So if you cant always get enough sleep, its important to at least receive the maximumbenefit from what you do get. Continuous, consolidated sleep is the key to the complex rest

cycle. Ten minutes here and 15 there simply wont do.The most important step toward good sleep is to establish a routine. No matter what time

you go to bed, wake up the same time every morning, even on weekends. And dont get caughtin the vicious of trying to catch up. You cant store extra sleep, n ot can you make up for it all atonce. Your system will function better if you maintain a regular schedule. An erratic andchangeable one leaves the body out of sync and tired.

Listen to your body. Everyone requires a different amount of sleep. You n eed as muchas it takes to remain alert and wide awake all day, says Dr. Carskadon. Like hunger, sleepinessis a very reliable sign that a basic need must be fulfilled. Sleep allows us to be awake.

Ultimately, adequate sleep helps an athlete perform to his capabilities. Why settle for less?

WHICH STYLE PER MILE

Shoes Proper shoe selection is an important part of the prevention of injury. Forces greater than

three to five times your body weight will be placed on your feet and dissipated up your legs whenyou run. The right running shoe will accommodate the needs of the individual runner and canhelp enhance performance.


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The Rigid Foot (Oversupinator):Lacks normal inward rolling of feet when running.Usually has high arches.Knees and Kneecaps move toward the outside of the feet when you bend halfway at theknees.More susceptible to ankle sprains, stress fractures, pain on the outside of the shin andknee, and Plantar Fasciitis.

SHOE REQUIREMENTS:1) A curved, slip-lasted or combination-lasted shoe.2) Low or moderate rearfoot stability3) Soft midsoles

The Normal Foot:Foot tends to conform to the ground without excess motion.

SHOE REQUIREMENTS: 1) A semi-curved last.2) Moderate pronation control3) External counters4) Durable midsole material

The Floppy Foot (Overpronator):Feet roll inward too much when running. Generally has low arches. Knees and kneecaps move toward the inside of the feet when you bend halfway at theknees.

More susceptible to Runners Knee, ITBS, Tendinitis, and Plantar Fasciitis. SHOE REQUIREMENTS:

1) A board-lasted or straight-lasted shoe.2) Maximum rearfoot stability.

3) Substantial medial and lateral support.4) Firmest midsoles possible.

GUIDELINES TO FIND THE BEST FIT:Shop in the afternoon to get the right fit.Try on both shoes with the same type of sock to be worn during running.Try on several different models to make a good comparison. Walk or jog around the storein the shoes.


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Check the quality of the shoes. Look at the stitching, eyelets, gluing. Feel for bumpsinside the shoe.The sole should flex where your foot flexes. Look for shoes with removable insoles toaccommodate orthotic devices.Allow a half-inch between the end of the shoe and your longest toe when you stand up.The heel counter should fit snugly so that there is no slipping at the heel.

Shoes should be comfortable on the day you buy them. Dont rely on a break -in-period.

If possible, go to a store that deals primarily with running equipment or a specificsalesperson who is an experienced runner. Peak Performance (36 th & Highway 370) is a greatplace to buy shoes. They have a very knowledgeable staff who can find the shoe that is right for your foot. They also offer a 15% discount if you identify yourself as a PLSHS Cross Countryathlete. When you go to this type of store be sure to take in your old running shoes, this will givethe salesperson important information on how you run. Shoes should not be purchased based onstyle, but based on size, shoe width, running style, and type of running shoe (training vs. racing).For a beginning runner, there are shoes that can serve both for training and racing.

Clothing It is not necessary to purchase specific running clothing. Uniforms will be provided for

meets. We will also provide a set of sweats. Loose fitting shirts and shorts are adequate for dailypractices. Clean, dry socks for each practice will help to prevent blisters, athletes foot, and other foot problems. Students should have appropriate clothing for cold weather, including hats andgloves. As an athlete becomes more experienced and involved, he or she may wish to purchaseadditional equipment and clothing. We also recommend all athletes purchase a watch with astopwatch function so that they are able to time their own runs.

Cross Country Uniform Regulations ART. 1 Each competitors uniform shall consist of:

a. shoesb. Full-length track jersey and track shorts issued by the school.

1. Shorts may vary in length and style but must be the same color for all teammembers.

2. Loose-fitting, boxer-type shorts are permitted for boys and girls and closed-leg briefs/short shorts are acceptable for girls.

3. The jersey and shorts may have the school identification and the jersey mayhave the competitors name.

4. The jersey shall not be knotted or have a knot-like protrusion.5. A single manufacturers logo/trademark, no more than 2 square inches

with no dimension more that 2 inches, is permitted on each item of apparel.

6. The American flag, not exceeding 2 x 3 inches, is permitted.7. Any visible shirt(s) worn under the jersey and other visible apparel worn

under the shorts must be unadorned and of a single (and the same) color.Visible items worn under both the jersey and the shorts do not have to be thesame color.

8. Bicycle shorts, thigh huggers, abbreviated thigh huggers, leotards, bodysuits, abbreviated briefs (French or high cut) and similar apparel may beworn under the shorts, but not in lieu of shorts.


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ART. 2 The waistband of a competitors shorts shall not be worn above the hips. Bare midriff tops are not acceptable. The jersey (singlet) must hang below or be tucked into thewaistband of the shorts or briefs when the competitor is standing erect.

ART. 3 A shoe is a covering for the foot. Shoes shall be worn on both feet and shallhave an upper and definitely recognizable sole and heel. The (shoe) upper must be designed sothat it can be fastened securely to the foot. The use of slippers or socks does not meet therequirements of the rule.

ART. 4 A competitor shall wear the complete track uniform and display his/her assignedunaltered contestant number, when numbers are used.

ART. 7 Jewelry shall not be worn, except for religious or medical medals. A religiousmedal must be taped and worn under the uniform. A medical alert must be taped and may bevisible.PENALTY: (All articles) For an illegal uniform the competitor is disqualified from the event.

PARENT S GUIDE First off we coaches want to thank you for giving us the opportunity to work with your son

or daughter. We hope they will come away from this cross country season a better individual.We hope they learn that success and achievement of goals only comes from being continuallycommitted to working at higher levels than those with whom you compete. We truly believe thatcross country is an excellent opportunity for young adults to realize their potential, not only asathletes but as human beings.

As your child is entering his/her first weeks of training there are a number of areas thatmay be of concern to you as a parent. How can you assist him/her? What should we expect?How should a student athlete prepare and deal with training and competition in terms of eatingsleeping, and social habits?

As a rule, dont change any aspect of the normal daily routine. Everything s hould remainthe same in terms of home and academic responsibilities, appropriate eating, sleeping, and socialhabits. We ask that during this time you help us to monitor the academic achievement of your child. Unfortunately our competitions will require us to take your child out of school for a fewperiods once or twice a week. If at any time you are concerned that your childs grades are beingnegatively affected by this, please contact us so that we can work with your child, his/her teachers, and you to solve this problem.

We realize that the commitment your child makes by joining our team is a commitment for you as well. Getting your children to practice on time and picking them up, keeping meals warmfor them, and hopefully you the parent taking time off work to see them compete are all sacrificesthat you will make for them this season. This is the reason we have provided a practice and meetschedule for the entire season. This will allow you and your athlete to make any necessaryarrangements to keep them at practice and meets, thus helping them achieve their maximumpotential during this track season.

If you have any questions throughout the season feel free to contact one of the head

coaches at the information provided below. Thank you again for your sacrifices this season.

A GUIDE TO YOUR FIRST CC MEET Before the race get acquainted with the race course and strategic spectator points: the

start and finish lines (maps to the courses we will run are provided later). It is also helpful toiden tify our teams uniform, they are black with white side panels and have the Titan T logo on thefront.


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Be aware that numerous races will be run during the course of the meet. Cross Countrymeets may last anywhere from 2 hours to a full day. Races may be organized by the number of schools entered, the age of the runners, or divisions (varsity, junior varsity). Find out what timeyour child is running and in which particular race.

DO NOT expect the attention of your child once that have joined their team at the race site. Athletes need to mentally and physically prepare for the race with the coach and the rest of theteam.

Cross country is not a sport to be observed from a stationary point, there are no bleachers.There are many ways for the spectator to enjoy watching a race. One exciting aspect is to watchthe start. After the start, you may wish to move to another point along the course to cheer on andwatch runners as they pass by. As the race develops, you may want to move to the finish areaas the runners complete the race.

In Nebraska, girls race 4 km, or 2.5 miles, and boys race 5 km, or 3.1miles. Cross countryraces are unique in that so many variables come into play: terrain, the course, weather,experience, talent, competition, and condition ing. A runners race time is relevant only to aparticular race. In another race on the same course things can be very different due to all thevariables. Effort and personal satisfaction are better gauges than time of whether a raceperformance was good or bad.

To finish a race, a runner comes through the finish chute and receives a place card; it is

her/his responsibility to report directly to the coach to turn in the place card and to be givencomments.

Be aware that runners have certain responsibilities after they finish a race. Our athletesare required to warm down as a team after the race as well as support other teammates who arestill running or have yet to race. We as coaches hold to the philosophy, we come as a team andwe leave as a team. Please do not take your child home early from a meet; their teammatesdeserve their support as they run.

It is important to note: after a race, a runner will possibly be more physically spent thanyou would anticipate. Symptoms may include rubbery knees and legs, general weakness, theappearance of fainting, glassy eyes, nausea, and salivating. These symptoms usually passquickly. Coaches trained in first aid are aware of these physical reactions and have the

responsibility and ability to treat them.

SETTING SIGHTS AND REACHING HEIGHTS The setting and assessment of goals is very much an individual decision in cross country.

Some particular goals may include:

PR personal record on a timed courseRace Pace maintaining a particular speed throughout the entire racePlace place of finish relative to the entire fieldTeam Position place of finish relative to ones teammates

Beating a Specific Opposing Runner (NOTE: PR is only relevant if an athlete has previously run that particular course)

Finishing a course successfully and/or improving upon any of the goals mentioned abovecan be considered a high for a runner.

Expect the possibility of disappointment after a race by the athlete. Although one goal setby the individual may have been achieved, a runner may have fallen short of others and may notbe satisfied with his/her total result. Athletes may need some emotional space after the race byboth coach and parent.


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POINTING TO VICTORY (SCORING A MEET) You can compare team scoring in cross country to the game of golf: low score wins.Each individual finishing a race is issued a card in the chute with the finish place written on

it (For example, the first runner gets #1, the sixth gets #6, etc.). The places of the first 5 runnersfinishing the race from each team are added to compute the team score.

There are usually seven runners on a complete team. While not actually figuring in the

team score, the 6th

and 7th

runners may serve to block out opposing runners by finishing aheadof them. This would increase the other opponents team score. In the example below, Team Bwins by the 6 th and 7 th runners finishing before Team As 5 th runner.

In the next example, both teams tie in points with their first five runners. At this point it isthe sixth runner who will determine the win.

We will be attending invitational meets, which will contain seven or more teams. Runningin a pack is important for a team in order to keep the team score as low as possible. For example if five teammates finish 1, 2, 3, 4, and 80, giving a total score of 90 points, another teampacking all five runners closer together (12, 13, 16, 17, 30 for a total score of 88) will beat them.

Race results take time to compile. Officials receive place cards and with them calculateteam scores and individual medalists. These results are made available as soon as possibleafter each race.

At invitational meets awards are usually given for individual and team performances.These awards are an added plus to a cross country runner. Individual awards may be given in

the finish chute, after each race is completed, or at the end of the meet.

ROUTES TO THE CHUTE As a student progresses through high school, there may be a desire to participate in

interscholastic sports on an individual level. Cross Country provides an opportunity for studentsto become involved and experience personal success in interscholastic sports. As a result of success in our cross country program, runners often wish to continue distance running, andshould be encouraged to do so. Track & Field is another avenue for our runners to participate in


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distance running in the spring. Cross Country differs from the sport of Track & Field in thatrunning is done on a variety of terrains, rather than on a measured oval track.

We, as coaches, strongly encourage our runners to be on a self-training program out of season, especially during the summer prior to the start of cross country. We can set a programup for your child to follow. Cross Country camps are also available during the summer months.We also offer the Titan Cross Country Camp the first week following the conclusion of the schoolyear.

As a result of being a participant on an interscholastic team, a student becomes morequalified in terms of college acceptance. Athletes often have the opportunity to come in contactwith college coaches or representatives and become familiar with college academic and athleticprograms. Some colleges and universities offer financial assistance to students who are aboveaverage runners and good students.

CROSS COUNTRY TERMS TO KNOW Cross Country Team sport involving running over varied terrain.

False Start Runner leaving the starting line early. Starter will return all runners to the linefor a restart.

Fast Gun A starter whose commands are quickly given before the firing of the gun.Finish Chute The roped-off area at the finish, through which runners are directed in order

to establish place in a race.

Invitational A meet between a multiple number of teams.

Pace Rate of speed maintained over a prolonged distance.

Pack Any group running in close proximity.

Personal Record Best performance on a specific course usually mentioned as a PR

Pick Ups During warm-up, short distance sprints to assist proper preparation for therace.

Race Course The route of the runners in a cross country race.

Racing Flat A lightweight shoe designed primarily for racing, not meant for training.

Junior Varsity Runners other than the top seven varsity.

Starting Box Designated area to which a team is assigned for the start of a race.

Surge A gradual increase in speed in the middle portion of the race. This is used asa tactical move.

Trainers Shoes constructed for daily practice and intense use these often have

thicker soles than flats.Varsity Runners designated as the top seven on a team.

Warm Down Exercises through which the body is physically returned to the pre-runningstate.

Warm Up Exercises through which the body is physically prepared prior to running.


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CODE OF CONDUCT FOR PARTICIPANTS IN CO-CURRICULAR ACTIVITIES - Procedure for Board ofEducation Policy (5012) (Activity and Athletic Programs)

Statement of Beliefs

Papillion-La Vista Public Schools is committed to supporting the development of the total student. The school district is responsible for inculcating the values ofcitizenship in students during the school day, during school activities /athletics, and in the community. Part of that instruction involves teaching students to acceptresponsibility for their actions. Consequently, the school district is exercising its authority beyond the school day over students in activities / athletics in order to deterinappropriate behavior, to help students in making appropriate decisions, and to develop responsible citizens.

This code of conduct is intended to promote responsible student behavior, which reflects positively upon the students, the school district, and the community. It appliesto all students involved in co-curricular activities, which are defined as activity and athletic programs sponsored by and through the school district, which are not directlyconnected to a students academic record. It applies to student behavior during an outside activity period and/or athletic s eason, during the regular school year, and

during summer months outside the regular school year.

Disciplinary Code

The school district has established training and behavioral rules for the guidance and development of students who are involved in co-curricular activities. These rulesare set out in the Code of Conduct, and any student who violates the provisions of the Code or is charged with a criminal offense by municipal or county authoritiesshall be subject to the consequences set forth herein. Those consequences range from suspension from a contest to exclusion from participation for the school year,depending upon the severity of t he infraction.

The Code is intended to provide guidelines for behavior and to identify the consequences for violating the Code. However, the Code can only provide generalguidelines because it is impossible to write a set of behavioral expectations and rules, which anticipates and defines every possible kind of misbehavior. Further, theconsequences for violations of the Code will depend upon the severity of the misbehavior, the nature and severity of any previous misconduct, and other factors.Therefore, the school administration must judge each act of misconduct individually, reserves the right to vary from the list of consequences set out below, and mustapply the consequence deemed appropriate given the facts of each case.

Category I

Category I involves behaviors during the school year. The following are prohibited:- The use, or possession of any drug, controlled substance, tobacco, or alcohol whether on or off school grounds.- The use of anabolic steroids, growth hormones, which have not been prescribed by a physician, or other performance enhancing drugs.- Minor in possession of alcohol, driving under influence of alcohol (DUI), or driving while intoxicated (DWI).- Engaging in theft or fraud.- Vandalism of public or private property.- Behavior deemed to have discredited the reputation of the school district.- Any other misconduct punishable under Nebraska law, other than a minor t raffic violation.

Consequences * The first Category I violation will result in a consequence which may range up to suspension from an activity/athletic event for two weeks or two contests. The studentmay continue to participate in practices during the suspensio n, and the activities director and/or athletic director will conduct a conference with the studentsparent/guardian before the student is reinstated to the activity.

The second Category I violation will result in suspension from all activities/athletics for the r emainder of the semester or the activity/athletic season, whichever is longer.

The third Category I violation will result in suspension from participation in activities/athletics for the remainder of the school year.

* Students under out-of school suspension may not practice or participate until that suspension is completed. In some situations, this may result in the student missing more than twoweeks or two contests.

Category II

Category II involves behavior for which consequences will be considered if they occur at any time during the year, including out-of-season and summer months. Thefollowing behavior is prohibited:- The commission of any felony.- The possession or transmittal of any drug, controlled substance, or alcohol with the intention to sell it.- More than one misdemeanor offense in a twelve-month period.- An assault resulting in a felony charge.- Other offenses punishable under Nebraska law, which are not specified in this listing but are deemed to be serious law violations.

Consequences

The first Category II violation may result in suspension from all activities/athletics for the remainder of the semester or t he activity/athletic season, whichever is longer.

The second violation will result in suspension from all activities/athletics for a period of 178 school days.

In-Season Misconduct

If the violation occurs when the student is participating in an activity/athletic event, the consequence will begin immediately upon the determination that there is

reasonable cause to believe that the student engaged in misconduct, which violates this Code.

Out-of-Season Misconduct

If the violation occurs when the student is not participating in an activity/athletic event, or during the summer months between the ending of school in the spring and thebeginning of school in the fall, the consequence will begin on the first day of approved practice, competition and/or performance for the next co-curricularactivity/athletic event in which the student chooses to participate.

Alcohol and Drug-Related Violations

A student who commits a violation related to the use or possession of alcohol or drugs will be required to meet with a drug/alcohol counselor. As a condition ofreinstatement to activities/ athletics, the student must comply with the counselors recommendations, and the student and the students parent/guardian must providethe activities director and/or athletic director with a copy of t he evaluation results and recommendations.


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Procedures

When a District employee has reasonable cause to believe that a student has violated the Code of Conduct, he or she shall notify the activities director and/or athleticdirector. The appropriate director will initiate an investigation. As part of the investigation, the director or a designee will confer with the student. If the directordetermines that there is reasonable cause to believe that the student violated the Code of Conduct, he or she will inform the student of the decision. The director willcontact the students parent/guardian of the decision in writin g, and verbally if possible. The written communication will include notice of the charge, the findings, thedecision, and the appeal process. The director will provide the building principal with notice of the charge, the findings, and the decision. In cases when the decisioninvolves removing a student from a team or for the remainder of a season, the activities director and/or athletic director will provide the Director of Student Services withnotice of the charge, the findings, and the decision.

Appeals Process

A student and the students parent/guardian may appeal a directors decision in the following manner: - The student and the students parent/guardian must meet with the activities director and/or athletic director. - If, after meeting with the acti vities director and/or athletic director, the student and the students parent/guardian feel that the matter was not resolved satisfactorily,

they may appeal the directors decision to the Building Principal within seven calendar days of receiving the Directors decision. - If, after meeting with the building principal, the student and the students parent/ guardian feel that the matter was not re solved satisfactorily, they may appeal the

decision to the Office of the Superintendent of Schools within seven ca lendar days of receiving the Building Principals decision. A hearing officer will hear theappeal and will forward a decision to the Superintendent who will communicate the decision to the student and parent/guardian in writing.

- If the student and the st udents parent/guardian feel that the matter was not resolved satisfactorily, they may appeal the decision to the Board of Ed ucation withinseven calendar days of receiving the Superintendents decision. The Board shall review the appeal, and shall commun icate its decision to the student andparent/guardian in writing.

STUDENT RIGHTS - DUE PROCESS

Individuals as activity participants are entitled to the same constitutional rights to due process and fundamental fairness as the Board of Education setsdown for them as students.

When activity participants have allegedly abridged a standard as set forth in the constitution for a respective activity or violated any of the rules andregulations as set forth in the Student and Activities Handbook while under school sponsorship of any activity, certain disciplinary procedures and actions will follow.

Section I: Activity participants may be excluded from performing or participating in a contest, performance, or any related activity from one (1) to three (3)events for those infractions as outlined in the activity constitution or those infractions listed in the rules and regulations of t he student handbook for which short termsuspension from school is the penalty.

Procedure:1. An investigation by the Activities Director/Athletic Director shall followany charges made concerning the abridgement or standards of conductas outlined above.2. The Activities Director/Athletic Director shall give oral or written noticeof the charges against him/her and an explanation of the evidence athand and give the individual an opportunity to present his/her version.3. Within twenty-four (24) school hours of the time the decision isrendered to exclude the individual for a short term from activityparticipation the Activities Director/Athletic Director shall send a writtenstatement to the student, the student's parents or guardian, describingthe student's violation of the rules.4. The Activities Director/Athletic Director shall make a reasonable effortto hold a conference with parents before the time the student returns toactivity participation.

Section II: Activity participants who have committed one of the following acts may be withdrawn from the activity for the remainder of a semester or activity season.

These acts shall include the following:1. Any act listed in the Student Handbook under Section 2 for which longterm suspension or expulsion is the penalty.2. Any repeated violation of an activity constitution standard or whenaccumulated demerits as outlined in a constitution specify withdrawalfrom a squad or activity.3. Any behavior that would substantially discredit a squad, activitygroup and/or the school, which the individual is representing in his/her activity.

COMPLAINT PROCEDURES

The Board of Education, Administration, and staff of the Papillion-La Vista Public Schools want to do everything possible to enable the educational experience for eachstudent to be a worthwhile and positive experience. In this endeavor, we are committed to working with students, parents and guardians, and the broader community inhaving the best staff, program and materials possible.

When anyone would have a concern or complaint about any school matter, he/she should discuss this concern with the school staff person who is directly involved. If asatisfactory resolution cannot be reached, he/she would then ask that person whom the next supervisory level would be, and then proceed to discuss the matter withthat person. Commonly that would be a supervisor or building principal. If a mutually agreeable solution still cannot be reached, the person with the concern shouldthen contact the Director of Student Services in the Central Office or the Superintendent of Schools. If a mutually agreeable solution still cannot be reached, it wouldbe an item that would need discussion before the Board of Education. The Board of Education is the legally authorized body to make the final decisions for thePapillion-La Vista Public Schools. Any further appeal would go to civil court.

In order to facilitate clear and timely resolution of concerns, a person with a complaint may choose to file them on the form entitled "Complaint Form."PLSHS


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Walnut Creek Cross Country CourseWalnut Creek Recreation Area

Papillion, NE108 th & Highway 370


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Fremont Cross Country CourseFremont Valley View Golf Course

Fremont, NEDirections: Take Highway 92 (West Center Road turns into Highway 92) west out of

Omaha. Turn North (right) onto Highway 77. Valley View Golf Course is located on theWest side (Left side) of Highway 77 before you cross the Platte River into Fremont.


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Norfolk Cross Country CourseSkyview Lake

Norfolk, NEDirections: Take Highway 275 into Norfolk, Highway 275 is known as Omaha Avenue.

Turn North (right) at 13 th Street. Take 13 th street to Maple Street and turn West (left). Stayon Maple and it will take you right into the entrance of Skyview Lake Park


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Kearney Cross Country CourseKearney Country Club

Kearney, NE

HOME OF THE STATE MEET


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Omaha Bryan Cross Country CourseOmaha Bryan High School


28/28

Date: _____________________

__________________________ has my permission to ride home from(Athletes Name)

__________________________ with ____________________________.(Name of Meet) (Name of Adult who Athlete will be leaving early with)

__________________________ ___________________________ Parents Signature Parents Contact Phone #

-- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- --

Date: _____________________



__________________________ ___________________________

Parents Signature Parents Contact Phone #

-- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- --

Date: _____________________



__________________________ ___________________________ Parents Signature Parents Contact Phone #

Date post:	05-Apr-2018
Category:	Documents
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Titan XC Parent Handbook

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