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
Lesson 10:
Medicine Ball
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- Medicine Ball
  While sitting on a stability ball, perform a series of throws of the medicine ball to help strengthen the upper body, arms and shoulders as well as core muscles.
  First, use the medicine ball for a chest pass.
  It helps to strengthen muscles in the chest, shoulders and arms.
  While the runner is sitting on the ball, he should be keeping his posture upright and not allowing it to move side to side or rotate differently.
  The next exercise is a medicine ball chest pass with a rotation back to a chest pass.
  Throw a chest pass, catch, bring the ball about halfway around your side, then throw the pass back.
  It helps to develop upper and core muscles, and good movement and mechanics.
  
  Coaching Tip:
  Perform these throws several times and focus on posture and good throwing mechanics to develop the core muscles and upper body strength. This will help build better running mechanics, strength and balance throughout the body.
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