-John Wooden
I. Dynamic Warm-up: see attached video links if necessary with High Knees, "Booty" Kicks, and Toy Soldier/Frankenstein
- High Knees-15-20 meters/4 times; (Focus on high knee drive and arm pump)
- "Booty" Kicks- 15-20 meters/4 times (As you move forward, the heel of your foot makes contact with your...booty. Focus on arm pump.)
- Exaggerated Skips-15-20 meters/4 times (Really try to get yourself off the ground for these. Focus on exaggerated high knee drive and exaggerated use of arms.)
- Toy Soldier/Frankenstein 15-20 meters/4 times (Without bending your knee, step with your right leg out to about waste level; at the same time, reach with your left hand and try to touch your right toe; alternate each step.)
- Tiptoe Walk- 15-20 meters/4 times (Walk high on your tippy toes and focus on your natural arm movement.)
- Heel Walk-15-20 meters/4 times (Walk on the heels of your feet and focus on your natural arm movement.)
- Light Stretching of your choice -5 minutes (Don't forget about your arms and upper body.)
II. Workout:
Do a light 10 minute jog. This is almost like a continuation of your warm-up to get your body ready for the next part of the workout.
Measure about a 100 meter straightaway. If you have access to a track, that is great, but really anywhere that you can run straight and hard for about 100 meters will work.
This is called the "10 Minute Workout." Sprint this 100 meters every minute, on the minute, for ten minutes. Meaning, sprint from the beginning to the finish of the 100 meters as fast as you can. If this takes you 15 seconds, you have 45 seconds to rest. If it takes you 30 seconds, you have 30 seconds to rest. The faster you go, the more time you have to rest. Once each minute is up, you sprint again. Continue these repetitions for 10 minutes. The key is "sprint." This is a workout that focuses on speed. Cross country is definitely about endurance, but there are also many instances when speed becomes equally as important during a race.
Do a light 10 minute jog. This is almost like a continuation of your warm-up to get your body ready for the next part of the workout.
Measure about a 100 meter straightaway. If you have access to a track, that is great, but really anywhere that you can run straight and hard for about 100 meters will work.
This is called the "10 Minute Workout." Sprint this 100 meters every minute, on the minute, for ten minutes. Meaning, sprint from the beginning to the finish of the 100 meters as fast as you can. If this takes you 15 seconds, you have 45 seconds to rest. If it takes you 30 seconds, you have 30 seconds to rest. The faster you go, the more time you have to rest. Once each minute is up, you sprint again. Continue these repetitions for 10 minutes. The key is "sprint." This is a workout that focuses on speed. Cross country is definitely about endurance, but there are also many instances when speed becomes equally as important during a race.
III. Cool Down:
Get something cold to drink (preferably water)
Option A: Walk around for ten minutes. Don't let this be a lazy walk. A cool down is meant to ease your body out of workout mode; therefore, you need to walk with a purpose and let your body do the rest. Follow this up with some light stretching of your choice.
Option B: Repeat Dynamic Warm-up (don't forget the stretching)
Get something cold to drink (preferably water)
Option A: Walk around for ten minutes. Don't let this be a lazy walk. A cool down is meant to ease your body out of workout mode; therefore, you need to walk with a purpose and let your body do the rest. Follow this up with some light stretching of your choice.
Option B: Repeat Dynamic Warm-up (don't forget the stretching)
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