These drills are intended to be done after some of our workouts. It is a form of cross-training to provide a combination of speedwork, injury prevention and build strength that isn't necessarily obtained through running/jogging.
This routine will take roughly 10 minutes to complete.
Strides & Drills Routine:
1 - Strides - 3 x 50m (focus on good posture, standing tall with head up and a forward arm motion)
2 - Heel, Toe Walk - 15m - front & back (pop up on your toes as you roll from heel to toe)
3 - Heel, Toe Skips - 15m - front & back (bouncy)
4 - High Knees - 15m - front & back, left & right (on the balls of your feet)
5 - Butt Kicks - 15m - front & back, left & right
6 - Walking Lunges - 15m - front & back (knee shouldn't pass the toe - keep knee off the ground, but close)
7 - Carioca - 15m - left & right side
8 - Carioca w/High Knees - 15m - left & right (left knee high as it crosses the body)
9 - Double-Leg Hop - 15m - front & back, left & right (easy hops with arm action)
10 - Double-Leg Hop for Distance - 15m - down & back (controlled, long jumps with arm action)
11 - Single-Leg Dot Drill - the jump routine is - forward, home, left, home, forward, home, right, home...that equals one circuit - do 5-10 circuits with each leg (not fast, under control is more important)
12 - Strides - 3 x 50m (focus on good posture, standing tall with head up and a forward arm motion)
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This routine is taken from Matt Tegenkamp, American record holder in the 2-mile (8:07.07). It is the warm up routine for his core strength workout.
See the video link below to see Tegenkamp explaining each drill. Matt Tegenkamp Core Strength, Part One - Warm Up: http://www.brightcove.tv/title.jsp?title=1364171553
Trinity Cross Country
Monday, June 16, 2008
Friday, June 13, 2008
Pre-Run Stretches
All runners are different...they have varying aches, pains and tendencies to injury. Every runner probably has a handful of stretches that they regularly perform within their normal running routine.
I have put together a list of stretches that will give attention to the common areas that are important for runners to have loose and prepared for action on a run.
This stretch routine takes roughly 8-12 minutes depending on how closely you follow the hold times and repetitions.
Pre-Run Stretch List-
1 - Scissor Arms (Shoulders)
- move arms across the body, alternating right over left
- pause to pinch shoulder blades together on backswing
- 8-10 repetitions
2 - Reach Across (Triceps & Shoulders)
- move arm across your body
- use opposite forearm to hold arm in place behind the elbow and stretch
- each arm twice, hold for 10 seconds
3 - Good Morning Stretch (Abs & Arms)
- stand straight with feet hip-width apart
- stretch arms fully-extended above your head, drop your shoulders away from your ears
- slightly lean back under control to stretch your back and hold
- hold for 10 seconds, 2 repetitions
4 - Sitting Hamstring Stretch (Hamstring)
- sit upright with one leg fully extended and the other bent with the foot against the inner thigh
(not the hurdle stretch)
- reach toward toes and bend torso until you feel and stretch, then hold
- hold for 10-15 seconds, 3 repetitions with each leg
5 - Seated Butterfly Stretch (Groin)
- sit upright with back straight
- bring feet together toward groin and move knees outward
- lean forward and hold elbows on knees to feel stretch
- hold for 10 seconds, 3 repetitions
6 - Sitting Hip Twist (Hip & Back)
- sit with one leg straight and the other bent with the foot across the straight leg
- use the opposite elbow as resistance against the bent knee until you feel a stretch in your hip
- hold for 10 seconds, 2 repetitions with each leg
7 - Piriformis Stretch (Butt & Hip)
- lie on your back and cross one leg with ankle on knee of opposite leg
- use hands to grasp the leg underneath, pull toward your chest until you feel a stretch in your hip and butt
- hold for 10 seconds, 2 repetitions with each leg
8 - Step Behind Stretch (IT Band/Hip)
- stand straight and step the left leg behind the right leg
- shift your weight to your right leg and straighten the knee on that leg to feel hip stretch
- hold stretch for 10 seconds, 2 repetitions with each leg
9 - Kick Your Butt (Quadriceps)
- find something to rest your hand on to keep your balance
- kick right leg backward and grab foot with right hand
- hold foot with heel against your butt
- stand straight and lean forward to intensify stretch
- hold for 10 seconds, 3 repetitions with each leg
10 - Gastroc Stretch/Wall Pushup (Calf)
- arms extended with hands against wall, feet shoulder-width apart, heels flat
- move right leg halfway between the wall and your left leg (we are stretching the back leg)
- push against the wall and lean forward to intensify the stretch
- hold for 10 seconds, 2 repetitions with each leg
11 - Soleus Stretch/Wall Pushup with Bent Knees (Calf)
- arms extended with hands against wall, feet shoulder-width apart, heels flat
- move right leg halfway between the wall and your left leg (we are stretching the back leg)
- once in position, bend knees to stretch the lower calf
- push against the wall and lean forward to intensify the stretch
- hold for 10 seconds, 2 repetitions with each leg
12 - Toe Crunch (Calf & Shin)
- find a wall, curb or something to put your toes up against
- bend toes against the wall with heels still on the ground
- lean forward with a straight leg until you feel a stretch in the calf, then hold
- hold for 10 seconds, 2 repetitions with each leg
I have put together a list of stretches that will give attention to the common areas that are important for runners to have loose and prepared for action on a run.
This stretch routine takes roughly 8-12 minutes depending on how closely you follow the hold times and repetitions.
Pre-Run Stretch List-
1 - Scissor Arms (Shoulders)
- move arms across the body, alternating right over left
- pause to pinch shoulder blades together on backswing
- 8-10 repetitions
2 - Reach Across (Triceps & Shoulders)
- move arm across your body
- use opposite forearm to hold arm in place behind the elbow and stretch
- each arm twice, hold for 10 seconds
3 - Good Morning Stretch (Abs & Arms)
- stand straight with feet hip-width apart
- stretch arms fully-extended above your head, drop your shoulders away from your ears
- slightly lean back under control to stretch your back and hold
- hold for 10 seconds, 2 repetitions
4 - Sitting Hamstring Stretch (Hamstring)
- sit upright with one leg fully extended and the other bent with the foot against the inner thigh
(not the hurdle stretch)
- reach toward toes and bend torso until you feel and stretch, then hold
- hold for 10-15 seconds, 3 repetitions with each leg
5 - Seated Butterfly Stretch (Groin)
- sit upright with back straight
- bring feet together toward groin and move knees outward
- lean forward and hold elbows on knees to feel stretch
- hold for 10 seconds, 3 repetitions
6 - Sitting Hip Twist (Hip & Back)
- sit with one leg straight and the other bent with the foot across the straight leg
- use the opposite elbow as resistance against the bent knee until you feel a stretch in your hip
- hold for 10 seconds, 2 repetitions with each leg
7 - Piriformis Stretch (Butt & Hip)
- lie on your back and cross one leg with ankle on knee of opposite leg
- use hands to grasp the leg underneath, pull toward your chest until you feel a stretch in your hip and butt
- hold for 10 seconds, 2 repetitions with each leg
8 - Step Behind Stretch (IT Band/Hip)
- stand straight and step the left leg behind the right leg
- shift your weight to your right leg and straighten the knee on that leg to feel hip stretch
- hold stretch for 10 seconds, 2 repetitions with each leg
9 - Kick Your Butt (Quadriceps)
- find something to rest your hand on to keep your balance
- kick right leg backward and grab foot with right hand
- hold foot with heel against your butt
- stand straight and lean forward to intensify stretch
- hold for 10 seconds, 3 repetitions with each leg
10 - Gastroc Stretch/Wall Pushup (Calf)
- arms extended with hands against wall, feet shoulder-width apart, heels flat
- move right leg halfway between the wall and your left leg (we are stretching the back leg)
- push against the wall and lean forward to intensify the stretch
- hold for 10 seconds, 2 repetitions with each leg
11 - Soleus Stretch/Wall Pushup with Bent Knees (Calf)
- arms extended with hands against wall, feet shoulder-width apart, heels flat
- move right leg halfway between the wall and your left leg (we are stretching the back leg)
- once in position, bend knees to stretch the lower calf
- push against the wall and lean forward to intensify the stretch
- hold for 10 seconds, 2 repetitions with each leg
12 - Toe Crunch (Calf & Shin)
- find a wall, curb or something to put your toes up against
- bend toes against the wall with heels still on the ground
- lean forward with a straight leg until you feel a stretch in the calf, then hold
- hold for 10 seconds, 2 repetitions with each leg
Tuesday, June 3, 2008
Updated Summer Schedule
Thursday, June 12th - Social Time/Team Chat and Run in Groups - 7pm at Moir Park in Bloomington
Tuesday, June 17th - Run in Groups/Stretch Review/Strides & Drills - 7pm at Lebanon Hills Park in Eagan
Thursday, June 19th - Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at Moir Park in Bloomington
Tuesday, June 24th - Run in Groups/Core Strength & Injury Prevention - 7pm at old Trinity School site/Bass Ponds in Bloomington
Thursday, June 26th - Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at Moir Park in Bloomington
Tuesday, July 1st - Run in Groups/Stretch Review/Strides & Drills - 7pm ***CHANGE*** now at Minnehaha Falls in Minneapolis
Thursday, July 3rd - Off! Enjoy the July 4th weekend early!
***Updated July Schedule***
Tuesday, July 8th - Run in Groups- 7pm at Lebanon Hills Park in Eagan
Thursday, July 10th - Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at Moir Park in Bloomington
Tuesday, July 15th - Run in Groups - 7pm at Minnehaha Falls in Minneapolis
Thursday, July 17th - Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at old Trinity School site/Bass Ponds in Bloomington
Tuesday, July 22nd - Run in Groups- 7pm at Battle Creek Park in St. Paul
Thursday, July 24th - Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at Trinity School in Eagan
Saturday, July 26th - Morning Run - 8am at Minnehaha Falls in Minneapolis
Tuesday, July 29th - Run in Groups - 7pm at Lebanon Hills Regional Park in Eagan
Thursday, July 31st - Official Practice Discussion/Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at old Trinity School site/Bass Ponds in Bloomington
Tuesday, June 17th - Run in Groups/Stretch Review/Strides & Drills - 7pm at Lebanon Hills Park in Eagan
Thursday, June 19th - Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at Moir Park in Bloomington
Tuesday, June 24th - Run in Groups/Core Strength & Injury Prevention - 7pm at old Trinity School site/Bass Ponds in Bloomington
Thursday, June 26th - Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at Moir Park in Bloomington
Tuesday, July 1st - Run in Groups/Stretch Review/Strides & Drills - 7pm ***CHANGE*** now at Minnehaha Falls in Minneapolis
Thursday, July 3rd - Off! Enjoy the July 4th weekend early!
***Updated July Schedule***
Tuesday, July 8th - Run in Groups- 7pm at Lebanon Hills Park in Eagan
Thursday, July 10th - Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at Moir Park in Bloomington
Tuesday, July 15th - Run in Groups - 7pm at Minnehaha Falls in Minneapolis
Thursday, July 17th - Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at old Trinity School site/Bass Ponds in Bloomington
Tuesday, July 22nd - Run in Groups- 7pm at Battle Creek Park in St. Paul
Thursday, July 24th - Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at Trinity School in Eagan
Saturday, July 26th - Morning Run - 8am at Minnehaha Falls in Minneapolis
Tuesday, July 29th - Run in Groups - 7pm at Lebanon Hills Regional Park in Eagan
Thursday, July 31st - Official Practice Discussion/Run in Groups - 6pm - followed by Ultimate Frisbee - 7pm at old Trinity School site/Bass Ponds in Bloomington
Wednesday, May 7, 2008
Cross Country Summer Schedule
Hello,
If you are reading this, you are likely involved in some way with Trinity Cross Country - as a returning runner, a potential future runner or as a parent or family member connected to the program.
My name is Jesse Schoen and I have agreed to come to Trinity as the Cross Country coach starting this 2008 fall season.
Although official high school team practice doesn't start until August, Minnesota State High School League rules allow for coaches to work with athletes for a specific period during the summer. I am hoping to use the summer months to get to know the current team members, provide some team-building activities and to help build base mileage so Trinity Cross Country runners are prepared to achieve their goals this fall, both individually and as a team.
I have included a preliminary practice schedule for June and July, leading up to the start of the high school Cross Country season on Monday, August 11th. Here are some things to keep in mind for these summer sessions:
- These sessions are completely optional. I understand that summer is a time for students to have fun and get away from the scheduled and structured life. That said, it is a great opportunity to avoid running alone, hold each other accountable for running summer miles and strengthen relationships with team members.
- I have planned most sessions for Tuesdays and Thursdays to stay away from weekends. Tuesdays will be a time to run with other teammates and I will try to provide some instruction on some of the "extras" I hope to implement on a semi-regular basis with normal practices. Thursdays will be another chance to run with teammates, but also to play some ultimate frisbee to get in a different kind of running workout. Ultimate frisbee is open to anyone that wants to play: non-CC runners, non-Trinity students, family members, etc. - it will be a more of a pickup game for those in attendance.
- All Thursday night sessions will be at Moir Park in Bloomington at 104th Street West and Morgan Avenue. It is a nice location with trails on Nine Mile Creek for running and an open field area for ultimate frisbee to follow...and it also has a frisbee golf course.
- The Tuesday night sessions will rotate to various sites - some will be new, some will be familiar, but it should give us a chance to pick some regular areas to have practice during the fall season.
- Each summer session will finish between 8-8:30pm, to go no longer at 8:30pm at any time.
Please let me know if you have any questions. I look forward to working with students at Trinity!
-Jesse
If you are reading this, you are likely involved in some way with Trinity Cross Country - as a returning runner, a potential future runner or as a parent or family member connected to the program.
My name is Jesse Schoen and I have agreed to come to Trinity as the Cross Country coach starting this 2008 fall season.
Although official high school team practice doesn't start until August, Minnesota State High School League rules allow for coaches to work with athletes for a specific period during the summer. I am hoping to use the summer months to get to know the current team members, provide some team-building activities and to help build base mileage so Trinity Cross Country runners are prepared to achieve their goals this fall, both individually and as a team.
I have included a preliminary practice schedule for June and July, leading up to the start of the high school Cross Country season on Monday, August 11th. Here are some things to keep in mind for these summer sessions:
- These sessions are completely optional. I understand that summer is a time for students to have fun and get away from the scheduled and structured life. That said, it is a great opportunity to avoid running alone, hold each other accountable for running summer miles and strengthen relationships with team members.
- I have planned most sessions for Tuesdays and Thursdays to stay away from weekends. Tuesdays will be a time to run with other teammates and I will try to provide some instruction on some of the "extras" I hope to implement on a semi-regular basis with normal practices. Thursdays will be another chance to run with teammates, but also to play some ultimate frisbee to get in a different kind of running workout. Ultimate frisbee is open to anyone that wants to play: non-CC runners, non-Trinity students, family members, etc. - it will be a more of a pickup game for those in attendance.
- All Thursday night sessions will be at Moir Park in Bloomington at 104th Street West and Morgan Avenue. It is a nice location with trails on Nine Mile Creek for running and an open field area for ultimate frisbee to follow...and it also has a frisbee golf course.
- The Tuesday night sessions will rotate to various sites - some will be new, some will be familiar, but it should give us a chance to pick some regular areas to have practice during the fall season.
- Each summer session will finish between 8-8:30pm, to go no longer at 8:30pm at any time.
Please let me know if you have any questions. I look forward to working with students at Trinity!
-Jesse
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