2022 FTC Cross Country Roster
Santana Douch
Omar Balouch
Christopher Prelle
Shane Quinn
Kyle Quinn
Shane Rhoudes
Jacob Gillich
Ian Cullen
Abdussamad Jaller
Aidan Daniels
Brian Cadet
Ellie Reid
Rachel Stewart
Meghan Stewart
Grace Tsang
CROSS COUNTRY TRYOUT INFORMATION:
Anyone interested in participating in Cross Country must have a completed PIAA form including a Physical before Tryouts. PIAA Forms need to be completed by a health care professional. (2022 PIAA Forms).
Athletic Fee
The Franklin Towne Charter Athletic Fee is charged to each student athlete participating in a varsity sport. The Athletic Fee contributes towards the Philadelphia Public League Fee, field and facility maintenance and up keeping, team equipment and additional supplies. The Athletic Fee will be applied to the Parent PowerSchool Account and the cost will be determined based on the number of sports the student participates in.
Athletic Fee Information
1 Sport - $200
2 Sports - $225
3 Sports - $250
Students interested in participating in Cross Country (Fall Sport) will have the opportunity to participate in Track & Field (Spring Sport) for no additional cost.
If you have individual questions about the Athletic Fee please reach out to the Athletic Department - [email protected] - (215) 289-5000 ext. 3030
Please select the link to view the instructions on how to make payments online. (Fee Payment Instructions)
Cross Country Season Information:
Hi, my name is Coach Bowers, and I will be coaching the 2022 XC season. I am sending out this information early, so that you are better prepared for the up-coming Fall season.
This year I will be holding a pre-season towards the end of the summer, in hopes that you will be attend, so that you are in better shape for when the actual season begins. Races also start very early, so by the time school starts you’ll want to be in the best shape for the best performance.
Preseason will begin on Monday, August 15th at the school. Preseason will only be Monday-Thursday and will run in the early mornings because of the heat. If you plan to run and come to workout’s please email me sometime soon, so that put you in the group email, so you know where to meet and times. [email protected]
In order to practice you must:
- Have your PIAA form filled out completely and handed in (please do not come to practice if you do not have this because I will have to turn you away).
- Proper Running Shoes (please email me with any financial issues, suggested brands would be: Asics, Brooks, Hoka, and Saucony.) (If you do not come in running shoes, you cannot practice).
- Proper/Appropriate running attire specifically geared towards the weather (towne shirt and shorts).
- Water Bottle (hydration is key to success)
- Book Bag (for phones, wallets, etc.)
Once the school year begins practices will be held after school Monday-Friday at 3:30. The expectation is that you dressed and warmed up by 3:30.
All meets will be at the Belmont Plateau, and our first meet is scheduled for, Thursday, September 8th.
Sports are about commitment, so that means I need your full commitment. That means you cannot miss practice, unless it is excused by a doctors note. Family related issue or is because of an excusable school related reason (detentions and appointments do not count). If you have a job that start at 3-5 after school, then I recommend not doing a sport. If you miss more than 3 practices, not excused by me then you will be removed from the team.
Below I am also adding a summer workout plan. This is what you should do over the summer to keep yourself in shape for the season in general.
Monday: 2 Mile run as fast a possible (split into mile repeats if needed) (ABS)
Tuesday: 3-4 Mile run at a pace that is slightly uncomfortable (75%)
Wednesday: Ladder: 400 Sprint, 800 Sprint, Mile, 800 Sprint, 400 Sprint (ABS)
Thursday: 3-4 Mile run slow pace (50%)
Friday: 2 Mile run as fast as possible (ABS)
I also recommend fully stretching before and after you run, and any form of resistance training (youtube helps for ideas). Abs are a big help to running performance, so I suggested a few days where you should incorporate ab workouts. You could do: Leg raises, Russian Twist, 6-inches, high knees, bicycle crunches, mountain climbers, etc.
I hope you decide to join the team!! Have a great summer 😊