Chapter 1: Stretching and Shoe Selection
1

Introduction to Stretching and Shoe Selection
2

Buying the Correct Shoe
3

Shoe Size Matters
Lesson 4:
Hamstring Stretch
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- Hamstring Stretch
  To warm up, an athlete can lay on his back and pull the knee in toward the chest.
  Count for four seconds and repeat eight times on each leg.
  Breath in as the leg is brought up and breath out during the hold.
  Next, using a rope around the foot, slowly pull the leg straight up. Keep the head and shoulders on the ground.
  Count for four seconds, then rest for four seconds.
  Repeat eight times on each leg.
  
  Coaching Tip:
  Make sure your athletes are stretched properly before beginning a workout. This is the best way to avoid injury.
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
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