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
Lesson 21:
Running Downhill
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- Running Downhill
  When running down a hill, the runner needs to be perpendicular to the hill.
  He must adjust to the incline of the hill.
  Do not drive the heel into the ground, which slows down the runner.
  Run tall and breath deeply.
  Use a compact arm swing and run on the toes.
  
  Coaching Tip:
  Make sure that runners are not intimidated by a hill. It should be treated as an advantage rather than an obstacle.
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