Thank you for your interest in this year’s Cross Country program! I hope all of you are excited as we are for the upcoming training season.
The John Witherspoon Cross Country Program will focus on providing a learning environment that is fun, safe, and active for the student athletes. As this is a middle school environment, we tailor our workouts so they are age and developmentally appropriate. We welcome any student to join our team; however, we ask for dedication and discipline to our program. If a student athlete cannot attend practice, it is required that the athlete submits a hand written note from his or her parent or guardian to one of the coaches.
The philosophy of our middle school team is to offer a balanced program that allows the all dedicated students to participate while cultivating a learning environment that prepares our young athletes for competition. It is our goal to develop the athlete’s cardiovascular endurance, speed, muscular endurance, and flexibility through a variety of workouts with regard to running, stretching, and strength training.
Practices will typically conclude at 5:15 P.M. each day. Information concerning meets, practices, etc., can be accessed at www.schedulestar.com as well as the JWMS Athletics website.
After practice has concluded, students are required to stay on John Witherspoon Middle School grounds until picked up by a parent or guardian. This is a precaution as we have a school security guard on premises to monitor student safety and activity. This rule does not apply to students that have written consent to walk home alone. Attached is a parent consent form to permit your child to walk home after practice. Please complete this form and turn in by the first cross-country practice.
The Cross Country Team expectations for behavior are aligned with the John Witherspoon Student Behavioral Rules and Regulations in the student handbook. It is important for everyone, regardless of your class year, to take on leadership roles demonstrating teamwork, positive attitude, respect, best effort, and good sportsmanship.
Each practice will begin right after school Monday- Friday from 3:05PM- 5:15 PM, We will meet as a team inside the gymnasium to complete warm ups and take attendance. A typical practice will entail:
Start - 3:05 PM
Distance Run/ Hill Training/Interval Training
Team Abdominal Workout
Team Building Activity
Stretch/ Cool Down
End – 5:15 PM
*On Fridays practice will end at 4:30 P.M.
***Please be aware that on days where we have a practice at Greenway Meadows Park, or we have a meet, we can only bring a limited amount of student-athletes on our bus. The athletes chosen to go to these practices and meets will be chosen by the coaches. Please refer to the attached calendar to these particular dates, as your child may have this day off from Cross Country.
There is certain equipment that would be extremely beneficial for the athletes to bring to practice:
Running Shoes- a supportive pair of running shoes is imperative for your child’s athletic career. This will help take the impact of the hard surfaces off of their legs and prevent injury. Two highly recommended stores to purchase training sneakers would be Princeton Pacers Running or Princeton Running Company.
Running Stop Watch - sold at Wal-Mart for $10. This gives the athletes the ability to time themselves and track improvement. We also will be running tempo workouts that require a timed increase in speed throughout their distance run.
Water Bottle- hydration is highly encouraged throughout the school day, before, during, and after practice.
Snack- after practice, a snack including protein or dairy is excellent in order to help repair muscles from the strenuous work out he or she just completed.
For more information, please feel free to visit the JWMS Athletics Website: