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
25

Learn the Course
26

Correct Start
27

Pacing and Racing
Lesson 28:
Scoring
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- Scoring
  Runners earn points equal to the place they finish.
  1st place = 1 point, 4th place = 4 points, etc.
  Each team races seven runners, five of whom score points.
  The team with the lowest number of points wins.
  It is important to train together as a team so that runners can learn to push each other for the benefit of the team.
  
  Coaching Tip:
  Make sure runners understand the importance of running as a team. Each point matters. The runners must stick together.
29

Tangents
30

Team Theory