X-Country Workout 1) Dynamic Warm-up & Flexibility a. Toe Walk x 10 yd; Jog x 10 yd b. Heel Walk x 10 yd; Jog x 10 yd c.

Arm Circles Forward and Backward x 10 yd; Jog x 10 yd d. Grab Toe Walk x 10 yd; Jog x 10 yd e. Inchworm x 10 yd; Jog x 10 yd f. Spiderman x 10 yd; Jog x 10 yd g. Backward Hurdler Skip x 20 yd h. Powerskips for Height x 20 yd i. Jump Squat x 10 j. Backward Run x 20 yd k. Knee Hug Lunge x 10 yd; Jog x 10 yd l. Speed Skips x 20 yd m. High Knee Run x 20 yd n. Straight Leg Kicks x 10 yd; Jog x 10 yd o. Straight Leg Run x 20 yd p. Butt Kicks x 20 yd 2) Plyos a. Prisoner Squat Jump 2 x 10 b. Scissor Jump 2 x 10 c. Ankle Hops 2 x 20 3) Medball Throws 20 total a. Chest Pass Staggered Stance x 2 /leg b. Broad Jump Throw x 6 c. Overhead Slam Staggered Stance x2 /leg d. Stepping 1-Leg Throw x 3 /leg (land on 2) 4) Core Calisthenics 2 min drill x 2-3x based on time (15 seconds each) a. Jumping Jacks b. Prisoner Squat c. Sprinter Sit-ups d. Side-to-Side Hops e. Pushups f. Toe Touches g. Mountain Climbers h. Pushups 5) Partner Stretch a. 3-way V-Leg b. Chest c. Quad Pull/Hip