Cross Country Running: Training and Strategy - Learn the Course by XC Coach

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
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
Lesson 25:
Learn the Course
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- Learning the Course
  Each course comes with its own hazards, challenges and advantages.
  Runners must find where their advantages lie (hills, flats, trees, woods, etc.).
  When you arrive with your team, take the runners through the course.
  Locate areas of advantage.
  Locate where to make that one powerful move that can make the difference in a race.
26

Correct Start
27

Pacing and Racing
28

Scoring
29

Tangents
30

Team Theory