CROSS COUNTRY WORKOUT

A. WARMUP, DRILLS, & DYNAMIC!

WARM UP – KEEP MOVING, STAY WARM DYNAMIC DRILLS (start)
• 10 Min Easy Warmup Run • Walking Lunge X 20m
• Warmup Line Drills (not dynamic) • High Knees x 20m
• Hurdles (if available – quality form) • Butt Kicks x 20m
• Leg Swings (FB X 10 & SS X 10 each leg) • Straight Leg Striders X 20m
• EZ Skips x 20m
DYNAMIC DRILLS (continued)
• A-March x 20m
• A-Skips x 20m (sprint out 25m)
• B-Skips x 20m (sprint out 25m)
• Skips for Height x 20m
• Skips for Distance x 20m

End with 4 X 50 meter striders (On the track do 4 X 50 strider/50 jog – 1 lap)
B. DO RUN WORKOUT!
C. SCAM:

SUPER AWESOME 20 MIN CORE & STRENGTH SUPER AWESOME 20 MIN CORE & STRENGTH
30 SEC EACH – CONTINUOUS 30 SEC EACH – CONTINUOUS
CORE BLAST STRENGTH & MOBILITY
• Russian Twist • Plank Walk Out • Toes Up/Heels Up • Push Ups
• Plank • Cross Crunch Reach • Airplane R 5xToe Touch • Super Man
• Plank Sky Reach • Bicycle Crunch • Airplane L 5xToe Touch • Super Man Alt Sides
• Butt Ups REPEAT ALL PRIOR! • Lung Tree F–W–S Right • Hip Rolls & Up
• Alt Heel Touches • Glute Bridge • Lung Tree F–W–S Left • Scorpion R/L 60 sec
• Seated Scissors • Alt. Quadrupeds • Squats • Cat – Cow
• Heel Touch • Glute Bridge • Fire Hydrant R circleF/B • Standing 43 breathing
• Plank Step-up • Alt. Quadrupeds • Fire Hydrant L circleF/B • Sunny Bear
D. END WITH TEAM STRETCH/YOGA (PICK A LEADER)
Dynamic Drill Definitions
1. Leg Swings -While holding onto a fence or other object for balance, first stand with your side to the fence and swing forward
and back in big easy swings for 10 reps. Then turn and face the fence and swing your leg from side to side in big easy swings as
far as you can go for 10 reps. Repeat for other leg.
2. Walking Lunges – With big arms take as large of a step forward as you can and go down into a lunge until your back knee
touches the ground and your front knee should be bent at least 90 degrees with your forward shin vertical. At the bottom drive
your hips forward slightly to get full extension of your hip flexors
3. A-March -Cue to bring thighs to parallel and shins to perpendicular to the ground. Dorsiflexion in the foot to strike ground on
mid foot. Drive foot into the ground forcefully with contact being directly beneath the hips & getting full extension from ankle
through hips. Arms should be moving in unison maintaining between 90 and 120 degree angles. Movement coming from
shoulders.
4. A-Skip -Same cues as A-March but skipping motion should increase the speed of arm action and the drive off the ground.
5. B-Skip -Same as A-Skip but leg kicks forward (“kick down the door”) at top of leg motion and should snap back down to “claw” at
the earth, maintain good matching arm speed & motion.
6. High Knees/Butt Kicks -Maintaining the same leg angles started in A-March/A-Skip, high knees and butt kicks transition to more
forceful and dynamic ground strikes. The object is to be fast vertically into the ground while not moving fast horizontally down
the track. I group high knees and butt kicks together as the movements should look very similar on the frontside with the only
difference being butt kicks will focus more on pulling the heel to the butt.
7. EZ Skips -Just as it sounds, skipping in a very “easy” motion. Arms are swinging light and easy, leg angles are the same, just not
very dynamic. Focus is more on getting full extension with the back leg that is connected to the ground.
8. Skips for Height and Distance -Skips for height are a dynamic movement where the athlete is driving with high force off the
ground and getting as much height as possible on each skip. Skips for distance will focus on driving the lead leg out and covering
as much ground as possible on each skip. As always, leg angles remain the same in order to keep focus on frontside action with
thigh & shin angles in order to create proper