Chapter 1: Stretching and Shoe Selection
1

Introduction to Stretching and Shoe Selection
2

Buying the Correct Shoe
3

Shoe Size Matters
4

Hamstring Stretch
5

IT Band Stretch
6

Groin Stretch
Lesson 7:
Calf Stretch
view description
- Calf Stretch
  In keeping with our philosophy of isolating a particular muscle, this time we are stretching the calf.
  Take a rope, fold it in half twice. The runner will then put it around the top of his foot.
  While sitting, with the legs bent toward him, the athlete will pull on the rope, causing his foot to come even closer to him. Stretch the calf out for a count of four seconds, then relax for four seconds.
  
  Coaching Tip:
  If you come out or in further with the bent knee and leg, an athlete will get a different type of stretch. This is a key stretch in taking care of the calf muscle.
Chapter 2: Strength and Conditioning Drills
8

Introduction to Strength and Conditioning Drills
9

Push-Ups
10

Medicine Ball
11

Stability Ball
12

Lunges
13

Karaoke
14

High Knee
15

Bounding Hurdles
16

ABC Skips
Chapter 3: Running Tactics
17

Introduction to Running Tactics
18

Form - Arms
19

Form - Stride Length
20

Running Uphill
21

Running Downhill
22

Passing Runners
23

Utilizing Flats
Chapter 4: Race Tactics
24

Introduction to Racing Tactics
25

Learn the Course
26

Correct Start
27

Pacing and Racing
28

Scoring
29

Tangents
30

Team Theory