Cross Country FAQs

Approximately two weeks before the start of the season.

Fairfax County issues permits to SYA to use facilities in the Centreville/Clifton area. Typically a team will practice at the same facility each week with varying locations for weekend games.

Notification of schedules/locations/times will be sent out 1-2 weeks prior to start of season (as determined by when we receive permits).

Mobile app, email, etc.

SYA offers scholarships to all SYA participants of all recreational sports who qualify under the Fairfax County Neighborhood and Community Services program. To learn more about SYA scholarships, click here.

• Make sure your athlete has a good pair of running shoes and socks.  If shoes are old or inappropriate – your child runs the risk of injury and will not enjoy the season
• Ensure running shoes fit properly and are tied correctly and securely
• Most athletes prefer to practice in t-shirts and running shorts
• Runners are recommended to wear a runners’ watch (it is very helpful in pacing and keeping split times)
• Headphones and MP3 players are not allowed at practice or during races
• Athletes should show up for practice on-time and ready to run
• Practice is action packed – the kids will be busy the whole time
• We will practice in the rain, wind, snow, heat and cold; except if there are unsafe conditions (lightning, ice, etc.)
• Bring appropriate weather gear (it will be hot in the summer and it gets cold and wet in the fall)
• Parents, there isn’t shelter at our running facilities, please plan accordingly
• If you are leaving your athlete alone at practice, please give the coaches a number where you can be reached in case of emergency (e.g., injury, weather, etc.)
• A coach will stay with each athlete until their ride arrives – please be on time (coaches get hungry too!)
• Parents, tell the coaches if your child has any medical or behavioral issues
• Bring appropriate medications; e.g., inhalers, Epipen, etc to practice and races
• A coach will carry a medical kit, water and cell phone on all ‘off track’ runs
• Athletes should arrive hydrated, we will work hard and sweat all season
• Athletes should start drinking water as soon as they get home from school
• Avoid sodas as they will dehydrate your athlete
• Since many athletes do not eat dinner until after practice, it is a good idea for them to have a healthy snack before practice (avoid heavy foods and full meals)
• Bring at least 24 oz of water (mark names on water bottles)
• We often warm-up and run in grassy areas that may have ticks and chiggers
• It is a good idea to check your athletes for ticks and shower soon after each practice and race
• Preventative lotions and sprays can also be used per parental discretion.

• Upon arrival, athletes will run one lap on their own at a medium warm-up pace
• Coaches will lead warm-ups and stretching (~15-20 minutes) This is key to injury prevention
• Coaches will lead running drills (~10-15 minutes) which focus on form, flexibility and getting muscles warm.
• Main running event (runs will vary, but usually last 25-35 minutes) and include:
  • ‘Off road’ and ‘road’ runs
  • Speed and form training on the track
  • Hill training
• Strength Training (~10-15 minutes) which focuses on core and isometric work.
• Cool-down (~5 minutes)

Youth competitions take place in two-year age divisions and are typically separated by gender.  These age divisions provide young athletes the opportunity to compete with other athletes of similar ability.  The age divisions for competition are as follows: