Congratulations!

Your son/daughter is a member of the Papillion-La Vista South High School Titan Cross Country Team, or the S.T.A.R.S. (South Titan Athletes Running Strong) as we like to call ourselves. Cross Country? This fall sport offers a unique experience in the 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 Titan Cross Country Team. It is the hope of us coaches that you the parent will help to accentuate the total cross country program and experience at the school by working with us. In doing so our runners will be better able to reach their full potential and also enjoy the cross country experience to its fullest. Our program has built a solid foundation, but we hope to take our teams to new heights this season. It is our hope that you will continue to help us make the South 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.....3 Expectations of Our S.T.A.R.S.....4 Practice Procedures.......4 Letter Policy.....5 Meet Expectations..5 Sportsmanship...6 Injury Prevention & Rehabilitation...........6 General Injury Prevention Tips...10 Safety Tips.10 Hydration...11 Nutrition.12 Sleep..13 Shoes & Clothing.14 NSAA Uniform Regulations16 Parents Guide..17 A Guide to Your 1st CC Meet..17 Drug/Alcohol Policy..21 Course Maps......23 1

TITAN CROSS COUNTRY STAFF

Coach Shannon Stenger
Coaching & Family: Coach Stenger is entering his 4 season with the Titan XC team, and 2nd as the boys head coach. He previously served as the head cross country coach at Omaha Central for 6 years. He graduated from the University of Nebraska at Kearney, where he competed in cross 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 studies department. His wife, Charisse, is a school psychologist with Omaha Public Schools. They have two daughters, Aleah, who is six, and Jenna, who is almost 4, along with a son Evan.
th

Head Boys Coach

Coach Jerrid Johansen

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Boys Assistant Coach

Coach Johansen is entering his 2 season as a member of the boys cross country coaching staff. 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 and his teaching certification. Coach Johansen also serves as the Head Girls Track & Field Coach, is a member of the boys basketball staff, and teaches in the science department. He is married to Meighan, 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 and ninth as a Head Coach. Coach Haselhorst also serves as an assistant for the Girls Track & Field team working specifically with the distance runners. He also teaches math and serves as the Math Department Head. Coach Haselhorsts wife, Karin, teaches Zumba at the YMCA and is also a Mary Kay Beauty Consultant. They also have two sons Jackson, 11 years old, and Isaac, who is nine.

Coach Tasha Simpson

Girls Assistant Coach

Coaching & 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 HS where 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 assistant basketball coach and an assistant track coach. They have three children Isaac, 13, Molly, 11, and Miles who is almost seven. Coach Simpson teaches 3rd grade at St. Geralds.

Coach Kelli Matza

Girls Volunteer Assistant Coach

Coaching & Family: Coach Matza is entering her third season with the Lady Titan Cross Country program. She is a graduate of UNL and is entering her 3rd year teaching art here at PL South and also serves as an assistant track coach. She competed in cross country and track and Millard West high school.

CONTACT INFORMATION
Coach Stenger Coach Haselhorst 402-932-7796 (home) 402-657-5361 (cell) 402-597-3881 (home) 402-312-3315 (cell) [email protected] [email protected] 402-829-4600 402-829-4618

Papillion-La Vista South H.S. PL South Athletic Office

The following link is to a website used by the coaching staff to make official announcements 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-seasonin-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 Distance Running 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) 2) 3) 4) 5)

Extra effort is the key to success. We go with goal-oriented people. Goal-oriented people find ways. Every day is a great day. Dont waste a heartbeat.

EXPECTATIONS OF OUR S.T.A.R.S.

Runners will be at practice every day, dressed and ready at the proper time. We will practice 6 days a week. Runners will participate in every meet barring injury or illness Runners 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 also be responsible for communicating with their teachers when they will be gone for meets and making up their missed work.

PRACTICE PROCEDURES
We will practice Monday through Saturday. Practice times for regular school days will be from 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 the designated meeting spot dressed and ready for practice at 7:00 am. Since we have the ability to practice indoors inclement weather will not affect our practices, therefore assume we have practice 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 each practice is critical for you to reach your full potential. A practice schedule covering the entire season is provided later in this handbook. We ask that you schedule any necessary appointments (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 result in missing a meet. If you need to come in early or later for a workout to avoid missing a practice please 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 the appropriate 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 sponsored activity. Please communicate with one of your coaches prior to the absence.

PRACTICE GUIDELINES
1) 2) 3) 4) 4 Have practice appropriate clothing and shoes. Advise the coach if you are ill or have any prolonged symptoms of illness. Advise the coach if you have been injured or have any prolonged symptoms of injury. Engage in warm-up activities prior to strenuous participation.

5) 6) 7) 8) 9) 10) 11) 12)

Be alert for any physical hazards in the locker room or in or around the participation area. Run only on the course prescribed by the coach. Run in pairs in unfamiliar territory or in areas where there are few people. Watch for objects being thrown from passing cars. Approach dogs with caution. Be familiar with basic first aid treatment for heat exhaustion, heat stroke, and other runner related injuries (described in a later section). Face the oncoming traffic when running on roads. Be cautious at intersections and be acutely aware of erratic drivers. 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 distance racing. The early season practices will be aimed at conditioning, the middle season will concentrate on strength building and pace development, and the peak season practices are designed to sharpen racing skills and bring about a physiological and psychological peak. A runners success will depend on four things. Naturally, their ability as a runner is a huge key, but Cross Country is a sport where you can work your way to the top. Therefore a runners willingness 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. Special information regarding nutrition, hydration, and rest can be found in later sections of this handbook.

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 will also be earned by Titan athletes who compete at the District and/or State meet. Each athlete must also complete the season in good standing to earn a letter.

MEET EXPECTATIONS
Compete to the best of your ability Practice Sportsmanship Support your Teammates Absolutely no Public Displays of Affection Warm-Up properly as a team, this includes focusing mentally Cool Down properly as a team Take care of any injuries ASAP STAY for the ENTIRE meet We hold by the philosophy that we come as a team and we leave as a team; if you do need to leave a meet early you will only be allowed to leave with your parent(s) or guardian(s). Wear school issue meet apparel Absolutely No Jewelry, this will lead to disqualification from the meet

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 deal with 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 it means 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 SPORTSMANSHIP
1) 2) 3) 4) 5) 6) Gain an understanding and appreciation for the Rules of the contest. Exercise representative behavior at all times. Recognize and appreciate skilled performances regardless of affiliation. Exhibit respect for the officials. Display openly a respect for the opponent at all times. Display pride in your actions at every opportunity.

GOOD SPORTSMANSHIP FOR PARENTS

1) 2) 3) 4) 5) 6) 7) Cheer and acknowledge good efforts by all teams and runners. Set a good example of sportsmanship. No matter what others do, show respect for all involved in the competition. Make no negative comments about the race, coaches, or teammates in a childs presence. After a race, thank the coaches for their efforts, and thank your opponents for a good race. Congratulate your child and his or her teammates for their efforts. Avoid criticizing your child or correcting mistakes after a game. 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. All concerns 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 some prevention/rehab tips. If your child complains of any aliments please be sure they let 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 runnersespecially beginners shin splints are painful cramps in the overstressed shin muscle (which pull the foot up). The pain may begin as a dull aching sensation after running. The aching may become more intense, even during 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 to become engorged, swollen, and hard, which makes running very painful if not impossible. The most 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 workload gradually, and watching for the signs of overstressed legs (fatigue and constant pain). Wearing shoes 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 and ankle exercises. As they sit, point and flex toes, to make this exercise even more effective, strap light weights around their feet. Toe raises (raising and lowering the heels while in a standing position) also stretch and strengthen the calf and shin area. Some short term treatments include: taking aspirin or ibuprofen to reduce inflammation and relieve pain, icing after running but not before, and reduce mileage for 7 to 10 days. Long term 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 runners have suffered these annoying and potentially debilitating hot spots. Excessive friction, pressure, or moisture causes blisters. Not all blisters hurt, but if one does, its because 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 skin doesnt close over, or the fluid will build up again. 3) Dont remove the top skin once the fluid is drained; leave it in place to protect the sensitive under layer of skin. 4) Cover the area with a sterile gauze pad or Band-Aid. If the blister feels especially tender, 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 the area before a run. Make sure running shoes fit properly. Shoes that are too small or too large can cause blisters. A good pair of acrylic socks will also help to cut down on friction. Getting your feet wet greatly increases your chances of developing blisters, so avoid running in wet areas and away from puddles. Also, make sure your socks and shoes are dry before you put them on for your run. If your feet sweat excessively, try a foot powder or a pair of the new running socks that wick away moisture. Runners Knee: Runners knee occurs when the kneecap becomes misaligned and rubs on an underlying surface of cartilage. The repeated stress on the knee causes inflammation and a gradual softening of the cartilage under the kneecap. The inflammation of the cartilage prevents the kneecap from gliding smoothly over the end of the thigh bone therefore causing pain and swelling of the knee. If the kneecap is pulled sideways, it becomes rough like sandpaper and the symptoms appear. 7

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 by running or by climbing stairs. Stiffness may occur simply from prolonged sitting or descending stairs. In most cases, you can relieve runners knee with rest, proper shoes, and a good training regimen. Decrease activity and consider biking or swimming. When recovering avoid any activity that puts weight on a bent knee. Rest if the knee is painful and swollen. Ice treatment for 15 minutes twice daily after activity to reduce pain and inflammation. When the pain is gone, you can resume running, but intersperse it with walking. Stay on level surfaces and avoid hills and stairs. Dont do deep knee bends. To forestall further injury and strengthen your quadriceps muscles, which give muscular balance and support to your kneecap, add some progressive resistance 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 runs down the outside of your thigh from your hip to the side of your knee; it acts as an important stabilizer 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 hard running. 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 tissue at a the point where the band moves over the femur. The pain may not occur immediately, but will worsen during activity when the foot strikes the ground if you overstride or run downhill, and may persist afterward. A single workout of excessive distance or a rapid increase in weekly mileage 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 can precipitate 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 loosen the band. Before you try running again, check your shoes to see if theres excessive wear on the outside 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 in the run, stop immediately and stretch. Ice the knee and try running again the next day after more iliotibial stretches. Achilles Injuries: The Achilles tendon is a tough, elastic cable through which the muscles of 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 isolated incident, and it often requires surgical attention. Microtearing signaled by gradually building pain, can progress to partial or even total rupture if there is no healing. Symptoms include pain and stiffness that are at their worst when you 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 key to recovery from microtearing is rest and modified exercise with gentle stretching. Follow this 8

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 from the base of your toes to your heel bone and supports the bottom of your foot. Planter fascitiis occurs 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 foot and 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 more tolerable 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 a flat, pronated foot. In motion, the plantar fascia experiences continuous stress and excessive pulling which results in inflammation and pain. Improper shoe selection can be a cause of the injury; foot and gait type must be considered when purchasing shoes. Stiff-soled shoes can cause 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 fits properly and has a flexible sole, sturdy heel counter, proper Achilles cushion and adequate toe box and heel lift, it can help absorb the stresses of normal running. If it doesnt have those features, it can cause injuryso 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 muscle stretching exercises can also help in treating plantar fasciitis. If, despite treatment, your pain becomes 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 bone caused 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 trauma damages them and the bone can take no more stress, the crack occurs. Stress fractures can occur 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 continued activity. Pain however is not always present as an early warning, or it is often ignored by the athlete. Swelling and tenderness may also affect the area. One of a physicians best methods in determining a stress fracture is if pain is felt when pressure is applied from above and below. Xrays of the injured site should be taken, though the fracture may not show up for the first 5 to 10 days after the injury. When stress fractures are ignored the results can be serious. Complete breaks 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 to sweating. Heat Fatigue: Feeling of weakness and tiredness caused by depletions of water and salt due to sweating and exercise in the heat.

Heat Exhaustion: Characterized by extreme weakness, exhaustion, headache, dizziness, profuse sweating, and sometimes unconsciousness caused by extreme depletion of water and salt. 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 the body 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 suddenly without being preceded by any of the other clinical signs. The individual is usually unconscious with a hot, dry skin and a rising body temperature. Heat stroke is a medical emergencydelay of treatment could be fatal. Immediately cool body while waiting transfer to a hospital. Remove clothing and apply cool water to the skin and fan 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 quickerjust 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 stop injuries before they happen. Epsom Salts have magnesium in them which can draw inflammation out of the muscles. The hot water helps loosen up muscles so when youre done 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 workoutsand as a result, greater fitness and better racing times. Regular massage makes for healthier muscles by pushing lactic acid and metabolic waste products out and working fresh blood in. It can be the 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 more effective 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, humid weather. Both require immediate medical assistance. Take these precautions to run safely in hot weather: 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 dayusually 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 is recommended. Wear a lightweight, light-colored hat with a visor. One made of porous absorbent material is ideal. 10

Running and Competing in the Cold: In cold weather, you are prone 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 fall on 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 it acts 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 dayusually 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 biggest problems 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 workout. 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 to stay 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, there would be about 55 pounds left. Because your muscles, your brain, your blood and sweat are mostly water, your body doesnt work like it should when it doesnt have enough water. You dont think as clearly, you lose endurance and your heart works harder. When youre severely dehydrated, sweating stops and your body overheats. The result fatigue, weakness, dizziness, and collapse, or worse. In fact, every year, deaths in young healthy athletes are linked to severe dehydration. Sometimes you dont see sweat, like when you swim. But you sweat whenever your body heats 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 that Im hydrated? Surprising, no. During exercise, for reasons not totally understood, humans dont drink enough to prevent dehydration. You need to drink before youre thirsty and keep drinking after you no longer feel thirsty. Forget about the old rule of drinking 8 glasses per day. Your child probably needs more than that on most days. Counting how many glasses you drink is only one way of keeping track of 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 minimal clothing if theres privacy, and afterwards, change out of 11

sweaty clothing before you weigh. The weight lost during practice or competition is not fat, its water 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 your body for signs of dehydration. Your mouth should not be dry. Your urine should be lemon-colored most of the time. More than one episode 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 before exercise. This will help make sure you are hydrated and give you enough time to urinate if you need to beforehand. Keep drinking during exercise. And dont worry about getting too much fluid. If youre sweating, your body needs a constant supply. Your stomach might gurgle, but your body will absorb and use the fluid. Feeling sick and cramping have been blamed on too much water when in 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 a workout, many athletes become dehydrated. Athletes working out in the heat for several hours can lose 10 pounds, thats more than a gallon of water. When you have figured out how to stay hydrated, especially when you sweat heavily, you have 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, and carbonated and acidic beverages (pop) should be avoided. Also, limit intake of dairy products on meet days. They can cause digestive discomfort. Take advantage of easily digestible foods in low quantities. Water intake should not be limited. Generally, the last intake of food should be 23 hours prior to the start of a race or practice. Recognize that each individual has different nutritional needs. Go into a race on the hungry side, the opposite can be detrimental. We as coaches 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 recommend that you take a multivitamin with calcium and iron supplements. These will help ensure that you are getting all of the nutrients your body needs.

BASIC FOOD RULES TO FOLLOW:

1) 2) 3) 4) 5) 6) Eat broiled, boiled, or baked foods rather than fried foods Do not over-eat Eat three meals a day as well as small snacks to help keep your body fueled Eat plenty of fruits and vegetables Take a multivitamin with calcium and iron supplements Drink plenty of water Fruit or Fruit Juice Toast or whole grain cereal with fruit Low-fat or skim milk Water

MEET DAY MEALS (Avoid sugars and fats)

BREAKFAST:

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LUNCH:

Salad (light or no dressing) Bread or other starch, such as potatoes Low-fat or skim milk Small amount of meat or cheese Water This is usually the pre-meet meal unless it is a night or morning meet. Eat your pre-meet meal at least 2-3 hours before warm-ups begin. POST-MEET MEAL: Protein (meat or poultry) Juice Low-fat or skim milk Fruit, crackers, cheese, vegetables, milk, water, juice, pretzels, granola bars, power bars. (Always be sure to bring snacks to share with your coaches!)

SNACKS:

THE BEST ENERGY FOODS FOR ATHLETES

Oatmeal Buckwheat Pasta Crab Sardines Bananas Cantaloupe Baby Carrots Milk-based Soups Low-Fat Yogurt Lean Roast Beef Chicken Tofu Dark Chocolate Dark Bread Whole-wheat Pasta Salmon Cod Oranges Fruit Kabob Broccoli Sweet Potato Low-Fat Cheese Top-Round Ground Beef Lamb Nuts Baked Potato Chips Quinoa Shrimp Mackerel Tuna Strawberries Beans Asparagus Skim Milk Lettuce Soymilk Peanut Butter 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 runners with regard to training and recovery. Signs of low iron levels are constant fatigue (do you feel tired all the time?) and lower concentration levels. Low iron is more prevalent in females in males. If you believe your iron count may be low, the only way to know for sure is through a blood test. Here is a simple recipe to help increase your iron levels: mix one teaspoon of a liquid iron supplement (feosol) in a glass of orange juice. If you cannot find iron supplements in a liquid form, 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: Why 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 through this 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. and Laura drove through the night to get to the meet. At the starting line Laura felt loose and 13

confident. When the gun sounded she broke from the field and led to the finish line. Paula dropped 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 not get enough manifest significantly shortened attention spans and reduced motor skills. For an athlete, lack of sleep seriously impairs training consistencies, mental alertness and overall performance during competition. Researchers have discovered there are essentially two types of sleep lossacute and chronic. Acute sleep loss is short termone or two nightsand those who suffer from it become childish and irritable. Even ordinary tasks seem more difficult. These symptoms, however, are caused by an individuals perceived lack of sleep. Actually very little physical change results from acute 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 an athlete 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 physical deterioration that reduces all aspects of athletic performancespeed, 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 to improvement, is wasted and as a result performance in competition drops. Studies performed at the Stanford Sleep Center by Dr. Mary Carskadon show that adolescents require about nine and a half hours of sleep every night. But to find one who gets that much is very difficult, she says. Social pressures and academic responsibilities make it practically impossible for them. So if you cant always get enough sleep, its important to at least receive the maximum benefit 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 caught in the vicious of trying to catch up. You cant store extra sleep, not can you make up for it all at once. Your system will function better if you maintain a regular schedule. An erratic and changeable one leaves the body out of syncand tired. Listen to your body. Everyone requires a different amount of sleep. You need as much as it takes to remain alert and wide awake all day, says Dr. Carskadon. Like hunger, sleepiness is 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 when you run. The right running shoe will accommodate the needs of the individual runner and can help enhance performance. 14

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 the knees. More susceptible to ankle sprains, stress fractures, pain on the outside of the shin and knee, and Plantar Fasciitis.

SHOE REQUIREMENTS:
1) 2) 3) A curved, slip-lasted or combination-lasted shoe. Low or moderate rearfoot stability Soft midsoles

The Normal Foot:

Foot tends to conform to the ground without excess motion. 1) 2) 3) 4) A semi-curved last. Moderate pronation control External counters Durable midsole material

SHOE REQUIREMENTS:

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 the knees. More susceptible to Runners Knee, ITBS, Tendinitis, and Plantar Fasciitis.

SHOE REQUIREMENTS:
1) 2) 3) 4) A board-lasted or straight-lasted shoe. Maximum rearfoot stability. Substantial medial and lateral support. 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 store in the shoes. 15

Check the quality of the shoes. Look at the stitching, eyelets, gluing. Feel for bumps inside the shoe. The sole should flex where your foot flexes. Look for shoes with removable insoles to accommodate 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 specific salesperson who is an experienced runner. Peak Performance (36th & Highway 370) is a great place 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 Country athlete. When you go to this type of store be sure to take in your old running shoes, this will give the salesperson important information on how you run. Shoes should not be purchased based on style, 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 daily practices. 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 and gloves. As an athlete becomes more experienced and involved, he or she may wish to purchase additional equipment and clothing. We also recommend all athletes purchase a watch with a stopwatch function so that they are able to time their own runs.

Cross Country Uniform Regulations

ART. 1Each competitors uniform shall consist of: a. shoes b. 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 team members. 2. Loose-fitting, boxer-type shorts are permitted for boys and girls and closedleg briefs/short shorts are acceptable for girls. 3. The jersey and shorts may have the school identification and the jersey may have 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 the same color. 8. Bicycle shorts, thigh huggers, abbreviated thigh huggers, leotards, body suits, abbreviated briefs (French or high cut) and similar apparel may be worn under the shorts, but not in lieu of shorts.

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ART. 2The 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 the waistband of the shorts or briefs when the competitor is standing erect. ART. 3A shoe is a covering for the foot. Shoes shall be worn on both feet and shall have an upper and definitely recognizable sole and heel. The (shoe) upper must be designed so that it can be fastened securely to the foot. The use of slippers or socks does not meet the requirements of the rule. ART. 4A competitor shall wear the complete track uniform and display his/her assigned unaltered contestant number, when numbers are used. ART. 7Jewelry shall not be worn, except for religious or medical medals. A religious medal must be taped and worn under the uniform. A medical alert must be taped and may be visible. PENALTY: (All articles) For an illegal uniform the competitor is disqualified from the event.

PARENTS 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 continually committed to working at higher levels than those with whom you compete. We truly believe that cross country is an excellent opportunity for young adults to realize their potential, not only as athletes but as human beings. As your child is entering his/her first weeks of training there are a number of areas that may 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 eating sleeping, and social habits? As a rule, dont change any aspect of the normal daily routine. Everything should remain the same in terms of home and academic responsibilities, appropriate eating, sleeping, and social habits. 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 few periods once or twice a week. If at any time you are concerned that your childs grades are being negatively 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 warm for them, and hopefully you the parent taking time off work to see them compete are all sacrifices that you will make for them this season. This is the reason we have provided a practice and meet schedule for the entire season. This will allow you and your athlete to make any necessary arrangements to keep them at practice and meets, thus helping them achieve their maximum potential 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 to identify our teams uniform, they are black with white side panels and have the Titan T logo on the front. 17

Be aware that numerous races will be run during the course of the meet. Cross Country meets 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 time your 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 the team. 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 watch the start. After the start, you may wish to move to another point along the course to cheer on and watch runners as they pass by. As the race develops, you may want to move to the finish area as the runners complete the race. In Nebraska, girls race 4 km, or 2.5 miles, and boys race 5 km, or 3.1miles. Cross country races are unique in that so many variables come into play: terrain, the course, weather, experience, talent, competition, and conditioning. A runners race time is relevant only to a particular race. In another race on the same course things can be very different due to all the variables. Effort and personal satisfaction are better gauges than time of whether a race performance 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 given comments. Be aware that runners have certain responsibilities after they finish a race. Our athletes are required to warm down as a team after the race as well as support other teammates who are still running or have yet to race. We as coaches hold to the philosophy, we come as a team and we leave as a team. Please do not take your child home early from a meet; their teammates deserve their support as they run. It is important to note: after a race, a runner will possibly be more physically spent than you would anticipate. Symptoms may include rubbery knees and legs, general weakness, the appearance of fainting, glassy eyes, nausea, and salivating. These symptoms usually pass quickly. 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: PRpersonal record on a timed course Race Pacemaintaining a particular speed throughout the entire race Placeplace of finish relative to the entire field Team Positionplace 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 above can be considered a high for a runner. Expect the possibility of disappointment after a race by the athlete. Although one goal set by the individual may have been achieved, a runner may have fallen short of others and may not be satisfied with his/her total result. Athletes may need some emotional space after the race by both coach and parent. 18

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 runners finishing 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 ahead of them. This would increase the other opponents team score. In the example below, Team B wins by the 6th and 7th runners finishing before Team As 5th runner.

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

We will be attending invitational meets, which will contain seven or more teams. Running in 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 team packing 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 calculate team scores and individual medalists. These results are made available as soon as possible after 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 students to 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, and should be encouraged to do so. Track & Field is another avenue for our runners to participate in 19

distance running in the spring. Cross Country differs from the sport of Track & Field in that running 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 program up 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 school year. As a result of being a participant on an interscholastic team, a student becomes more qualified in terms of college acceptance. Athletes often have the opportunity to come in contact with college coaches or representatives and become familiar with college academic and athletic programs. Some colleges and universities offer financial assistance to students who are above average runners and good students.

CROSS COUNTRY TERMS TO KNOW

Cross Country False Start Fast Gun Finish Chute Invitational Pace Pack Personal Record Pick Ups Race Course Racing Flat Junior Varsity Starting Box Surge Trainers Varsity Warm Down Warm Up Team sport involving running over varied terrain. Runner leaving the starting line early. Starter will return all runners to the line for a restart. A starter whose commands are quickly given before the firing of the gun. The roped-off area at the finish, through which runners are directed in order to establish place in a race. A meet between a multiple number of teams. Rate of speed maintained over a prolonged distance. Any group running in close proximity. Best performance on a specific courseusually mentioned as a PR During warm-up, short distance sprints to assist proper preparation for the race. The route of the runners in a cross country race. A lightweight shoe designed primarily for racing, not meant for training. Runners other than the top seven varsity. Designated area to which a team is assigned for the start of a race. A gradual increase in speed in the middle portion of the race. This is used as a tactical move. Shoes constructed for daily practice and intense usethese often have thicker soles than flats. Runners designated as the top seven on a team. Exercises through which the body is physically returned to the pre-running state. 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 of Education 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 of citizenship in students during the school day, during school activities/athletics, and in the community. Part of that instruction involves teaching students to accept responsibility for their actions. Consequently, the school district is exercising its authority beyond the school day over students in activities/ athletics in order to deter inappropriate 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 applies to 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 directly connected to a students academic record. It applies to student behavior during an outside activity period and/or athletic season, 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 rules are 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 authorities shall 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 the 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 general guidelines because it is impossible to write a set of behavioral expectations and rules, which anticipates and defines every possible kind of misbehavior. Further, the consequences 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 must apply 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 traffic 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 student may continue to participate in practices during the suspension, and the activities director and/or athletic director will conduct a conference with the students parent/guardian before the student is reinstated to the activity. The second Category I violation will result in suspension from all activities/athletics for the remainder 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 two weeks 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. The following 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 the 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 the beginning of school in the fall, the consequence will begin on the first day of approved practice, competition and/or performance for the next co-curricular activity/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 of reinstatement to activities/ athletics, the student must comply with the counselors recommendations, and the student and the students parent/guardian must provide the activities director and/or athletic director with a copy of the 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 athletic director. The appropriate director will initiate an investigation. As part of the investigation, the director or a designee will confer with the student. If the director determines 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 will contact the students parent/guardian of the decision in writing, and verbally if possible. The written communication will include notice of the charge, the findings, the decision, 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 decision involves 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 with notice 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 activities 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 resolved satisfactorily, they may appeal the decision to the Office of the Superintendent of Schools within seven calendar days of receiving the Building Principals decision. A hearing officer will hear the appeal 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 students parent/guardian feel that the matter was not resolved satisfactorily, they may appeal the decision to the Board of Education within seven calendar days of receiving the Superintendents decision. The Board shall review the appeal, and shall communicate its decision to the student and parent/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 sets down 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 and regulations 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 the student handbook for which short term suspension from school is the penalty. Procedure: 1. An investigation by the Activities Director/Athletic Director shall follow any charges made concerning the abridgement or standards of conduct as outlined above. 2. The Activities Director/Athletic Director shall give oral or written notice of the charges against him/her and an explanation of the evidence at hand and give the individual an opportunity to present his/her version. 3. Within twenty-four (24) school hours of the time the decision is rendered to exclude the individual for a short term from activity participation the Activities Director/Athletic Director shall send a written statement to the student, the student's parents or guardian, describing the student's violation of the rules. 4. The Activities Director/Athletic Director shall make a reasonable effort to hold a conference with parents before the time the student returns to activity 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 long term suspension or expulsion is the penalty. 2. Any repeated violation of an activity constitution standard or when accumulated demerits as outlined in a constitution specify withdrawal from a squad or activity. 3. Any behavior that would substantially discredit a squad, activity group 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 each student to be a worthwhile and positive experience. In this endeavor, we are committed to working with students, parents and guardians, and the broader community in having 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 a satisfactory 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 with that person. Commonly that would be a supervisor or building principal. If a mutually agreeable solution still cannot be reached, the person with the concern should then 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 would be 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 the Papillion-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 Course Walnut Creek Recreation Area Papillion, NE th 108 & Highway 370

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Fremont Cross Country Course Fremont Valley View Golf Course Fremont, NE
Directions: 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 the West side (Left side) of Highway 77 before you cross the Platte River into Fremont.

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Norfolk Cross Country Course Skyview Lake Norfolk, NE

Directions: Take Highway 275 into Norfolk, Highway 275 is known as Omaha Avenue. Turn North (right) at 13th Street. Take 13th street to Maple Street and turn West (left). Stay on Maple and it will take you right into the entrance of Skyview Lake Park

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Kearney Cross Country Course Kearney Country Club Kearney, NE HOME OF THE STATE MEET

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Omaha Bryan Cross Country Course Omaha Bryan High School

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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: _____________________ __________________________ 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: _____________________ __________________________ 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 #

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