5-29-13
Athletes will work on learning the Rogers Cross Country Warm-up listed below.
Athletes will also learn about tempo runs and their significance for training.
Rogers Cross Country
Warm-up
I.
Walk
Cross County Course visual race plan and prepare mentally and physically for
warm-up.
II.
Dynamic Movement Sequence (30 meters)- Think
Positive/Focused Breathing
a.
Skipping
forward w/arm swings across body
b.
Skipping
forward w/arm swings up and down
c.
Skipping
backward (toe up- knee up)
d.
Form
Running
e.
Circle
Jacks- side slide
f.
Rear
Kicks
g.
Backward
Jogging
h.
Caroca’s
i.
Form
Running
j.
Easy
Straight Leg Bounding
k.
Jumping
Jacks (Forward- Jog in)
l.
Jumping
Jacks (Clapping hands under knee)
m. Form Running
III.
Walking
Series (15 meters)Posture/Range of Motion/Body Control
a.
Walk
on Toes
b.
Walk
on Heels
c.
Pull
Knees to Chest
d.
Form
Running
e.
Zombie
Walk (Touch the same side toe)
f.
Zombie
Walk (Touch the opposite toe)
g.
Quad
Stretch (Same leg/same arm)
h.
Quad
Stretch (Opposite leg/Opposite arm)
i.
Form
Running
j.
Forward
Lunge (do not strain)
k.
Backward
Lunge (do not strain)
IV.
Sitting
Standing Series
a.
Sitting
both legs bent-alt knee drops
b.
Sitting
both legs bent- both knee drops
c.
Sitting
straight leg- Opposite Foot Opposite Hand
d.
On
stomach opposite leg to opposite hand (Scorpion)
e.
On
Back Opposite Leg to Opposite Hand (Angel)
f.
Leg
Swings Fwd/Bwd
g.
Leg
Swings Left/Right
V.
Speed
Series- Full Range of Motion
a.
Form
Running
b.
High
Knees
c.
Butt
Kickers
d.
Backward
Running
e.
High
Knees to Leg Extension
f.
High
Knee Skipping
g.
Form
Running
5-30-13
Warm-up- Rogers Cross Country
Core Training- With Heather Ancheta
5-31-13
Run On Your Own- Tempo Run 10-10-10
6-1-13
Run On Your Own- Rest Recovery 30 minutes
6-2-13
OFF
