Training Profile Info Sheet
We would love to know more about your training, especially if you are new to Springboro High School Cross Country. This can open the door to good conversations with your coaches and help give insight to future goals, training, and racing.
You can also sign up for a coaching meeting as well.
Coach Meet and Greet
This meeting is open to any athlete new or returning who would like to meet before summer training begins. In this short time we can go through some training goals, needs, and really get the conversation started for our season. Of course, as summer training continues we can chat during the summer!
Should you take a break? Yes! You need to take a break especially for the mental break of daily training. You need a complete reset from the stresses of racing and training. For some of us, one week will have us chomping at the bit to get back in it. For some of you, 2 weeks is a great number! The key, make sure you are ready for summer training. We all know the importance of a great cross country season comes from summer running. It is the place where you can build mileage, get plenty of rest, and build a great aerobic capacity. The longer we go with our break, the longer we have to ease into a regular running session. The key though is to start when you're ready, your motivation is ready, and you are mentally ready to have the best season yet! Always check with your coach to build a way to get back to training. Here’s an example.
Friday - Final Race
Saturday - 20 - 25 minute run and stretch
Sunday - soft tissue work and rolling
Monday - Thursday completely off from physical activity
Friday - hike, bike, walk, frisbee golf…
Saturday - same as Friday
Sunday - off or same as Friday
Monday / Wednesday / Friday - 20 - 30 minute run, 40 squats, 40 push ups, 40 crunches (any type of core)
Tues / Thur / Sat - bike, hike, walk or rest
Sunday - off
Monday - Start training*
*If you need 2 full weeks off, take the second week to bike, hike, walk, or swim.
HS XC INFO PAPER
2023 HS SUMMER SIGN UP
PARENT ATHLETE INFORMATION NIGHT for ALL Athletes and Parents
TUESDAY MAY 16th, 7:00PM to 8:00PM
SPRINGBORO JUNIOR HIGH COMMONS
***We will have information regarding the season, summer practice schedule and training, info regarding team outings, drafted meet schedule, and performance tips***
There will be a team meeting for athletes and parents in the fall during the first week of practice for all students and parents regarding the expectations, school policies, and in-season requirements.
SP AWARD NIGHT
MAY 15th, 2023 @ Southbrook Christian Church
7:00 PM Start Time
**We have nominations in multiple categories including Team of the Year. We hope you join to watch all sports come together to celebrate Springboro Athletics.
During our meeting on the 16th we will be discussing ways to help! We are looking for ways to enhance our program and parents have been one of our most valuable supporters. We are looking for team parents to help with Ralph E Wade Sponsors, set up, and tear down, team tent set up for our away meets, team dinner hosts, and awards night! These small pieces enhance the quality and culture of our program. By your support, we can leave the coaching to coaches!
JOIN THE FACEBOOK PAGE
Springboro HS Cross Country has a facebook page. This page is a great place to get information, post pictures, and meet our fans! Check it out!
SOCIAL MEDIA NEEDS
Are you good with photos, videos, and editing? If so, reach out to coach Adams to help promote our program throughout the season. One area our program is looking to expand on is our social media presences, which is not my current wheelhouse. We know phone photography and video editing technology have allowed many teams, students, and others to spread the word about their programs in a short time. If this is you, please reach out to coach Adams on how we are looking to engage the community and student body on the great things Cross Country has to offer.
Ralph E Wade
The Ralph E Wade 5K will be back on July 22nd, 2023! We had such a great gathering and looking forward to another fantastic year. Look for an upcoming email looking for volunteers to coordinate our fundraising effort. We will be looking for sponsors for the race and prizes for the raffle! Please let me know if you are interested in helping. (firstname.lastname@example.org)
We will be looking for new team captains this season. The link is below. Please have the link filled out by May 19th, 2023.
Captain Interest Application
IMPORTANT FUTURE DATES
5/15/2023 - SP AWARDS @ SOUTHBROOK CHRISTIAN CHURCH
5/16/2023 - CROSS COUNTRY Info Night
5/29/2023 - 6/11/2023 (Summer running begins for rested athletes)
6/12/2023 - Group Conditioning Scheduled - VOLUNTARY SUMMER PRACTICE
7/22/2023 - RALPH E WADE
7/31/2023 - Fall Sports OFFICIAL Practice Date
8/15/2023 - Springboro Schools First Day!