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
Lesson 11:
Stability Ball
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- Stability Ball
  The runner will sit on the stability ball with an up-right posture.
  The head and chin are up (the chin should never be down), with feet out in front and heels on the ground.
  Place hands behind the head, move hips forward, bend knees and begin by lowering the body slowly backward and taking a deep breath.
  Take in a large amount of air, then come back up and breathe out.
  
  Coaching Tip:
  This drill will help build up the core strength of your runners as well as their breathing. Throughout a race, this is important for having an efficient rate.
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