1. Arrive on-time, fully-prepared to every scheduled practice. Refer to the Pack Lists page with questions about what to bring. Preparedness includes having eaten sufficiently.

2. Contact your coach if you have an unavoidable conflict and cannot make it.

3. Complete the workout, assisting your teammates in doing the same.

4. Cool down, do 10min of core at the end of the workout

5. Recovery period starts immediately after the workout.

   1. Change base layer immediately after core. Dry sports bra or t-shirt, socks, & sweatshirt

   2. Eat a snack within 30 minutes of completing the workout. This means having something in your car, ready to go, such as a bar or sandwich. Tegan has extras if you forget.

These vary by the time of year - for example, during the winter, we are more conservative about rest, sickness, and injury than we are during the summer and fall, and road conditions can unexpectedly affect travel times.