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
7

Calf Stretch
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
Lesson 19:
Form - Stride Length
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- Form - Stride Length
  It is important to not open up the running stride too far.
  This can cause injury because the runner will land on the heel and lose his center of gravity.
  The body will incur more shock and be vulnerable to a greater risk for injury.
  Steps should be short and quick.
  Keep the ankles loose.
  
  Coaching Tip:
  Do not tell your runners to "Open up their stride." Emphasize the benefits of having short, quick strides.
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