Fall Sports - Season 1

At Issaquah Middle School, the first priority for our cross country team is to instill a love of running in all participants, regardless of their ability level. In every run, whether it is during practice or at a meet, we focus on individual achievement, personal records, and success that can be measured by more than just a first place ribbon. We see our team as a collection of individuals, each bringing their own distinct contribution to the team, and we are grateful and appreciative of them all. With this philosophy in mind, there are no cuts; anyone with a desire to run has a place on the Issaquah Middle School Cross Country Team. Remember this fun sport requires a significant level of commitment to your training and the program.

Part of our role in helping each participant to enjoy running is helping each one to develop their running skills, so they can experience success on many levels. Keeping in mind the physical development of adolescents, we follow a conditioning program that starts by building a base of strength and general aerobic endurance. This encompasses the majority of our season; it includes strength endurance conditioning such as push-ups, crunches, squats, and sprints. To facilitate aerobic endurance, we do continuous aerobic conditioning, continuous hill training, and interval hill running. Later in the season, after a general aerobic endurance has been achieved, we add speed workouts to increase each runner's anaerobic endurance.

Throughout it all we encourage a positive attitude and have a great time by incorporating running games into our workouts, and even scheduling an occasional stop at Boehm's (Issaquah's famous local chocolate shop) or Triple X for a scoop of homemade ice cream.

Your IMS Cross Country Coaches,

Allie Knechtel, Sally England, Libby Michael

Practice will be held Mondays, Tuesdays and Thursdays from 3:00-4:05. On Wednesdays practices will be from 3:45-5:05. An activity bus is available Mondays, Tuesdays, and Thursdays at 4:15 and on Wednesdays at 5:15. All cross country runners must have completed 8 practices to be eligible for the first meet. A typical practice will consist of warm-ups, stretching, 30-50 minutes of running, then a cool-down activity and stretching.

Cross country is by nature an off-campus sport. Our races are not conducted on the school track; instead they are run on nearby trails and roads. Therefore, although we will spend some days doing track workouts, we typically run on the trails behind Issaquah High School, or sometimes in a loop through Issaquah. Safety is paramount for these runs. All runners must practice safe road running by keeping the following in mind:

• Stop at all intersections, and always make eye contact with drivers before crossing in front of cars.
• Run with a partner at all times.
• Sign in with the coach when you get back from each run.

It is essential that these safety precautions are followed. Although we always have at least one coach (and usually two) out running with the team, it is impossible to be in all places at all times, and we rely heavily on these precautions to keep our team safe. If a runner does not sign in when returning to campus, the coach will search the area, and notify the parents immediately.

It is very important for cross country runners to drink plenty of fluids (especially water) during the cross country season to avoid dehydration, and to eat nutritional foods. Additionally, runners should come to practice with proper running attire - shorts and a t-shirt will usually suffice, although it is a good idea to have a breathable light-weight jacket or long-sleeved shirt for rainy day runs. Good running shoes are a necessity to avoid injury.

Practices will be held Monday through Thursday immediately after school and will last until 4:05 (Wednesdays until 5:05). Students will be able to take the after-school activity bus home or arrange their own ride. There will be no practices on game days. Athletes are expected to attend all practices and must inform the coaches, in advance, if they will not be able to attend. Any unexcused absences could result in loss of playing time or suspension from the team.

Athletes are required to attend all practices and matches. Coaches must be informed prior to any absences in order to adjust practices and rosters for matches. Any unexcused absences could result in loss of playing time or suspension from the team. Not only are athletes expected to attend all practices, but are also expected to participate in each practice with a positive attitude. This is the only way we can hope to improve your child’s skills and the overall performance of the team. Volleyball is truly a team sport and all members of the team must give 100% in order for us to be successful. We also expect all the athletes to come prepared for practice. This includes the following equipment: water bottle, proper athletic wear for practices, knee pads, and uniforms for games (provided by school). Please keep in mind that IMS athletes are held to a high standard and any disciplinary problems at school could result in the loss of playing time and/or removal from the team. In addition, since volleyball at IMS is a school sport, it is considered an extension of the school day. For that reason, if athletes are excused from participation in PE class, they will not be allowed to participate in practices or competitions.

As with any competitive sport, one of the team goals is winning. In order to be competitive, not all players will receive the same amount of playing time. All players will play every match, but some will play more based on skill and effort. If at any time your athlete has a question about playing time, please make sure they speak with Coach Dorsett or Coach Lavelle immediately. Winning is not our only goal, nor is it the most important. I strongly believe that middle school athletics is a place for athletes to learn the skills necessary to be successful in the future and also a place to have fun and enjoy playing the game. Throughout the season we will emphasize the importance of sportsmanship, teamwork, and positive attitudes. If we are able to do this successfully, then your students are in for a great season, regardless of wins and losses.