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
Lesson 22:
Passing Runners
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- Passing other Runners
  It is important to finish strong so the team can maximize its points.
  The end of a race is the most important part of a cross country race.
  Passing just one person could make the difference for the team and the individual.
  
  Coaching Tip:
  Make sure your athletes understand the importance of finishing strong for the benefit of their team and themselves.
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