Cross Country Running: Training and Strategy - Push-Ups 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
Lesson 9:
Push-Ups
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- Push-Ups
  Doing 30-40 push-ups at a time can be boring and unappealing to a runner.
  To make it fun, use a deck of cards.
  Draw a card and have each athlete perform that number of push-ups.
  Face cards are worth 10 and aces are worth 15.
  
  Coaching Tip:
  Athletes should be able to perform one to two decks per session. Keep it fun.
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