Rules

Cajon High School
Boys & Girls
Cross Country 2009


www.kidssportsnet.com/running/cajon

[EVERYTHING YOU NEED TO KNOW ABOUT OUR SEASON IS ON THIS SITE]

WWW.CAJONTRACK.COM (Photos from passed seasons)Here you will find pictures from past seasons. We are in search of a photographer for the 2009 season.

SUMMER PRACTICE WILL BE HELD MON-FRI, 5:00PM - 6:30PM
THEIR WILL BE 6:00AM PRACTICE ON OCCASION FOR SOME ATHLETES.

Once school starts, PRACTICE HELD MONDAY - FRIDAY FROM 3:25 TO 5:00PM

Coach Abrams 909-648-3050


Parent athlete meeting is Wednesday Aug 27 @ 6pm at Cajon Team Room

ALL ATHLETES NEED CURRENT PHYSICAL BY SEPT 1ST.

********PLEASE BE SURE THAT YOU HYDRATE YOURSELVES DURING THE HOT SUMMER MONTHS. DRINK WATER THRUOUGHT THE DAY PRIOR TO PRACTICE********





The coaching staff and returning runners would like to welcome you to another exciting year. The following literature will give the athlete and parents an idea of what we
are about. We will discuss our history, philosophy, vision statement, objectives, expectations and upcoming events
for the 2009 season.


History

As tenth year Head Coach, I (Eric Abrams) can say that we are very proud of the accomplishments both ourteams have achieved to begin this young century. In the past nine seasons, the boys and girls teams have met season goals and qualified for CIF eight of those years. The girls have finished 2nd in the SAL league each of the first three seasons and 3rd in 2003 and are the reigning SAL CHAMPIONS the past five seasons (2004-2008). The boys have six 2nd’s and two 3rd place finishes. Cowboys won SAL title in 2008!
Since acquiring Cajon Alumni coach Russ Quayle, our teams have responded to our quality leadership. This year we hope to win both boys and girls titles. We hold with high regard the academic excellence found at Cajon High School. Our teams average GPA is above 3.5. We will be nominated this year for American Academic recognition by our coaching staff and athletic office.




Vision Statement

It is my goal as coach to develop each athletes mental and physical readiness, helping them to feel capable, confident and connected to the training program, competition and ultimately the attainment of individual and team goals.

Philosophy

I believe a distance runner is a unique individual. It requires a special talent to compete in a sport which can be so demanding on the human body. Ironically, we put that demand on ourselves at our own will. Some will run cross country to stay in shape for another sport. For most, it IS our sport. Needing nothing but a pair of shoes, uniform and body, many of us find reason in testing it’s limits to the fullest.
As coach, I work to blend all the different ability levels together. Ultimately, we seek to achieve the same team goals as well as our individual goals which are many times equally important. All athletes compete all the time. Nobody sits the bench in our sport. That makes the sport of Cross Country the fairest sport we have to offer.

Objectives

Set and strive to achieve attainable individual and team goals.
Maintain success in the classroom.
Be prepared for each race and practice. (Mental and Physical)
Leave it out on the coarse. (100% effort)
Win the SAL.
Make it to CIF Finals
Be Respected

Expectations

1. Be cleared before you participate.
2. Come to practice every day.
3. BE ON TIME (3:25pm)
4. Call if you are going to miss practice. (909) 648-3050
5. Complete workouts as prescribed at all times.
6. Do not deviate from workout plan.
7. Run always with your group and make sure you are in pairs.
8. Hold each other accountable. Be honest with us.
9. Attend ALL meets.
10. You are responsible for your way to and from practice.
11. Do not speak negative about any athlete or coach.
12. Speak to Captains and/or Coaches about issues of
concern.
13. Stay on trails. (Snakes, Bees, etc. are more easily avoided)
14. Report any and all INJURIES or illness.
15. Give an honest effort each day.
16. Wear uniform and practice clothes properly.
17. NO cell phones, headphones, etc. during practice runs.
18. Attend all fundraisers, when possible.
19. You are responsible for bringing your uniform to meets.
20. You need to have a watch to time some of your runs.
21. Ask questions if you don’t understand something.
22. You must have Good/Newer running shoes, helps avoid injury. Two thousand seven champions.
23. Stay Hydrated. 8+ pints a day. (Plenty of
Water)
24. Any disrespect towards a coach could result in disciplinary action by coaches. (ie. Miss a meet)
25. If you miss any meet, you could be held out of the following meet as well. (Coaches disgression)


Varsity and Letter Policy

Coaches ultimately decide who will run Varsity and who will get a letter at the end of the year. The following will discuss
how and why we make those decisions. Your Varsity runners are usually your top seven runners but not always.
First of all, we run several types of meets. Dual, Mini, Invitational, etc..... Early season dual meets will be contested before we really know who our top runners are.
We run who we want in those races. At invitational's, we have many choices. Depending on the invitational, we
sometimes like to run kids in their class races, (Freshman,
Soph.....etc).
At these races, sometimes only Juniors and Seniors run
varsity, regardless of their ability. At our SAL MINI meets, we
run who we think are our top seven runners for that day. We
take into consideration past performances, practices, times
on that course, experience and also our professional
opinion. If you run Varsity at any SAL meet and are
consistent at practice and other meets, you will letter. I have
lettered up to 10 runners before but remember, I want you to
earn it. The decision is ours and it must be understood by
parents and student athletes. You will know if you are going
to receive a Letter before the banquet.


Coaches Info.

Feel free to reach me at (909) 648-3050 with any questions.
Please help support our kids by coming to their
competitions.












Please return to Cajon High Cross Country


I _______________ (student athlete) and
(print)

_____________ (parent/guardian) have read the
(print)

literature given to me by the Cajon High School Cross


Country coach regarding the following information:

1. Varsity runners
2. Letter Policy
3. Expectations (READ THESE VERY CAREFULLY)
4. Physicals & Insurance Info


I have read and understand all of the literature pertaining to
the above. The student athlete will adhere to all the
expectations, will turn in proper paperwork with proper
signatures and understand all other policies mentioned and
understand how decisions will be made.

Athlete signature______________ date________