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
Lesson 5:
IT Band Stretch
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- IT Band Stretch
  Wrap the rope around the leg toward the inside.
  Pull on the rope, which will move the leg across the body and stretch the IT Band. A teammate can help stabilize the leg still on the ground.
  Hold for four seconds, then rest for four seconds.
  Perform eight times on each side.
  
  Coaching Tip:
  This stretch will increase athletic enhancement and reduces the chance for injury.
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