WARRIOR CROSS COUNTRY Team Handbook. An Information Resource for Parents & Athletes

Transcription

1 2017 Team Handbook An Information Resource for Parents & Athletes XC 0

2 Athlete Check List The following is a list of things to take care of before the season begins on MONDAY, AUGUST 14, 2017, 7-10AM at DVHS Track. 1. DVSD ATHLETIC CLEARANCE. Turn in by August 7, Athletes will not be allowed to practice with the team until parent has completed the DVSD Athletic Registration Process, and obtained physician signature. Make an appointment for a physical ASAP! Forms can be found on line at School Sports Physicals: Wed. June 14 th from 8:00-11:30am. Wed August 2nd from 8:00 to 11:30am. You must reserve a spot with the athletic office. Cost $20. Join the following team websites: ELIGIBILITY. Each grade report period. Athletes will not be allowed to compete as a member of the team without having achieved the minimum academic standard for interscholastic sport participation. This requires a 2.0 GPA for the most recent grading period. 3. FERRITIN, SERUM TEST. It is recommended that all varsity runners have their iron levels checked during the summer especially females. In order to check iron levels, it is best to get a Ferritin, Serum Test. It is use to evaluate how iron is stored in the body and helps diagnose hypochromic, microcytic anemias. This test can detect the presence and severity of iron deficiency or iron overload. Often female runners can become anemic since running depletes iron. Ask for a ferritin, serum test from your family doctor or local lab. Female runners should maintain a level of 30 or higher in order to stay healthy. This number is higher for runners than non-runners so be sure to explain to your doctor (who has a running background) that you are a runner so a proper diagnosis is made. Many outstanding female runners have had bad seasons due to an iron deficiency so be pro-active and prevent this potential running hazard. For more information go to SUMMER TRAINING! Athletes are expected to attend the summer group run training sessions from June 5th through August 12th! CHECK OUT THE SUMMER CALENDAR available on the team web site! Plan to attend as many of these sessions as possible. If unable to attend, get the workout in on your own! Athletes are expected to be in shape and ready for the rigors of in-season training on August 14th! 5. RUNNING CAMP. (Optional) This is a 5-day camp for all athletes of all ability levels! The Shippensburg University team camp is the week of July 16-20, 2017, and is a great way for teammates to gear up mentally & physically for the approaching season. Athletes must complete the camp application and send it in, along with the deposit and final payment, by July 7, Complete camp details are available at click on Cross Country. Camp scholarships are available for DV runners for those who apply please find more information on our team website Scholarship applications are due by June 2, TEAM PACKAGE. (Optional) Order team package, t-shirt, sweats, and other items. (Open May 24-June 9) (Open August 14-September 9) IF YOU CAN ACCOMPLISH #1 THROUGH #6 ON THIS LIST BEFORE THE SEASON BEGINS YOU WILL BE SET TO HAVE A FUN AND SUCCESSFUL CROSS COUNTRY EXPERIENCE! REMEMBER: THE CROSS COUNTRY TEAM IS OPEN TO EVERYONE! 1

3 Sport Specific Competition Rules UNIFORMS Cross Country competitors must wear school issued racing uniforms. Additional garments (compression shorts or athletic bras) must be solid black and worn beneath the uniform. ALL Jewelry items, including rings, nose or ear rings, necklaces, bobby pins, hair clips, bracelets,watches, ARE NOT ALLOWED IN COMPETITON!!! DISQULIFICATION Athletes may be disqualified for the following infractions: Uniform violation. Failure to follow directions of meet personnel. Use of profanity. Causing a competitor to break stride. Impeding or interfering with a competitor. Physical contact with a competitor. Failure to run designated course. RACE DISTANCES Varsity and Junior Varsity race distance for Division, League, District, and State competition is 3 miles or 5k. Scrimmages and Invitational meets sometimes vary, but are never less than 2 miles or longer than 5k. Junior High race distance for Division, League, and District competition is 2 miles. Invitational meets can vary from 3k to 5k, but are typically 2 miles. RACE SCORING The top 7 finishers for each team are factored into the final team score. Teams with fewer than 5 competitors are "incomplete" and those finishers are deleted from scoring. The sum of the top 5 finishing places for each team represent the team scores. The lowest score wins. In the event of a tie, the 6 th and possibly 7 th finishing place for each team determines the winner. DIVISIONS There are 2 divisions of competition in High School Cross Country: Varsity and Junior Varsity. Junior High Cross Country has 1 division. The Warrior Cross Country Program places athletes in divisions based on the following criteria. 2

4 Varsity & Junior Varsity: The top 7 fastest athletes regardless of grade (9-12) usually compete in this division. Invitational and post season competition limits team size to 7 runners. However, league cluster meet rules allow teams to run all athletes in Varsity competition. District competitions and various Invitationals allow for the second set of 7 fastest runners from the team to compete in a separate race called the Junior Varsity team. However, a school must field a Varsity team consisting of their top 5 or more runners before a Junior Varsity team can be entered. Fielding more than 7 runners in Varsity competition is done at the discretion of the coach usually for the purpose of providing experience for future Varsity athletes, run-offs between athletes competing for a Varsity position, or as reward for exemplary conduct by veterans. Junior High: There are no restrictions or team size limitations for this division (grades 7-9). Freshmen may also compete in this division, usually to provide better depth or to balance race fields. Runners in grade nine can only compete in one division. POST SEASON COMPETITION Varsity: Complete Varsity teams automatically qualify for the District Championship meet. Varsity teams must finish in 1st at the District Championship meet to advance to the State Championships. The top 5 Individuals NOT on a qualifying team may advance from District to State competition. District team and individual medals/plaques can be won in this race. Junior Varsity: Junior Varsity teams automatically qualify for the District Championship meet. A Junior Varsity race is held after the Varsity race. No medals or plaques for this race. Junior High: Complete Junior High teams automatically qualify for the League Championship meet. League team and individual medals/plaques can be won in this race. A second Junior High B race is also held and medal can be won. Runners can only run the B race after the top 7 from a team in the A race is fielded. 3

5 Athletic Letter Awards VARSITY & JUNIOR VARSITY REQUIREMENTS: Athlete must finish a minimum of 5 Varsity Races (6 races total). Only athletes that complete five VARSITY races (6 races total) during the fall season are eligible for a VARSITY Letter Award. Athlete must achieve a minimum 5K time: 18:30 (boy), 21:30 (girl). Only athletes that achieve the time standard on a certified course during the fall season are eligible for a VARSITY Letter Award. Achievement of one of the following automatically earns VARSITY Letter Award provided the athlete has competed in 4 VARSITY races and achieved the minimum VARSITY time standard: Top 7 finish on Varsity team in 4 or more races Top 10 finish on Varsity team at District Championships All Star 1 st Team or 2 nd Team selection *Special circumstances do occur and it is up to the coach to determine if a letter award will be awarded after viewing all information from the season. ATHLETES THAT QUIT THE TEAM FOR ANY REASON, OR ARE DROPPED FROM THE TEAM AS DISCIPLINARY ACTION, OR FAIL TO ACHIEVE THE MINIMUM ACADEMIC STANDARD FOR PARTICIPATION, FORFEIT ALL AWARDS. 4

6 General Team Rules Team Website/ Athlete Profile: Each athlete is expected to register on the following web sites as a member of the Delaware Valley Cross Country Team. (Athlete & Parent) (Athlete & Parent) (Athlete) Athlete progress, training feedback, and weekly announcements to both athletes and parents will be provided through these sites. MAINTAINING A CURRENT PROFILE IS A REQUIREMENT OF TEAM PARTICIPATION. Practice Attendance: Each athlete is expected to attend all primary practice sessions Monday through Friday for Junior High runners and Monday through Saturday for Varsity/Junior Varsity runners. ATHLETES THAT FALL BELOW 80% ATTENDANCE WILL BE SUSPENDED FROM COMPETITION AND MAY BE DROPPED FROM THE TEAM. Every effort must be made to schedule time so that there are no conflicts with daily practice. If a valid reason for missing practice exists (illness or emergency), the athlete must notify the coach prior to the practice that will be missed. MISSING PRACTICE WITHOUT PRIOR NOTIFICATION WILL RESULT IN SUSPENSION FROM COMPETITION. It is at the discretion of the coach to determine whether or not athletes that are ill and unable to complete practice sessions 72 hours prior to a competition date will be allowed to race. In the interest of safety, the coaching staff reserves the right to hold out of competition any athlete that is unable to satisfactorily complete a preceding workout session. PRACTICE IS NEVER CANCELLED. Punctuality: Each athlete is expected to arrive at practice and competitions on time and ready to run. IF LATENESS BECOMES CHRONIC THE ATHLETE WILL BE DROPPED FROM THE TEAM. Practice Apparel & Equipment: Correctly fitted running shoes, appropriate length running shorts and sweat pants are required at practice. Basketball or other long shorts are NOT acceptable. A sports watch with a split timing function is also required at practices. CHRONIC FAILURE TO ATTEND PRACTICE WITHOUT APPROPRIATE APPAREL AND EQUIPMENT WILL RESULT IN DISMISSAL FROM PRACTICE. 5

7 Competition Apparel: Athletes must wear team issued Warrior Cross Country gear at all competitions. Other colors, insignias or slogans are NOT acceptable. Undergarments worn beneath the team issued uniform must be solid black in color (short sleeve shirts, long sleeve shirts, and leggings/tights). Team sweat pants/warm ups are to be worn at all competitions. Athletes are required to wear sweat pants/warm ups before and after racing. Black running or winter hats and black running gloves are optional depending on the race. Practices & Group Runs: Treat each practice as a work day with respect for your peers and coaches. Fooling around during workouts, drills, races, and down times will not be tolerated. As a student athlete of Delaware Valley runners are to be on their best behavior at all times. Manners are a must. Team Leaders: Each athlete is expected to respect and follow all team leader s directions during summer group runs and during the Fall season. Treat all team leaders as a mentor and instructor. Team leaders will be responsible to report absences and inappropriate conduct to coaches. Team leaders are to guide and assist with running group runs and practices at all times. A trial by jury will be held to address disciplinary and conduct problems on the team. Conduct: Warrior Cross Country athletes represent a premier athletic program at Delaware Valley. They are representatives of the school and the community. Each athlete is responsible for continuing our tradition of exemplary conduct. Support teammates, make a positive contribution to the sport, and act responsibly in every situation. Problems must be handled in a mature and rational manner. Communication with the coaches and team leaders is essential. ATHELTES WHO FAIL TO FOLLOW HESE STANDARDS WILL BE DROPPED FROM THE TEAM. Warrior Cross Country Athletes will be held accountable to these rules without exception! 6

8 Running Shoes Are Priority Even in the most casual of 30 minute workouts your feet may hit the ground forty-eight hundred times! And the force on impact can easily exceed several times your own body weight. So shoes may be the last things you think about, but they are the first thing protecting you from a miserable season of chronic overuse injuries. If you plan on putting in the time to do Cross Country (about 170 hours over the course of a season), then take a moment to make an educated decision about your gear. Go to a real running store and tell the sales person you need a quality shoe that fits your specific running characteristics. Have them examine your old shoes and your feet in order to evaluate your foot strike. Tell them about any chronic soreness or past injuries. And for goodness sakes, ask the salesperson questions! Ask them to watch you walk barefoot. Ask them to explain your foot strike. And don't forget to let them know you're on a team. You usually get what you pay for when it comes to running shoes. The top line running shoes sell for $80 to $100. But avoiding a nasty thing like shin splints because you spent a few more dollars on the right shoes is worth it. However, don't drop all your cash on the most expensive pair of shoes without regard to your specific needs! The best way to go about it is to find the best possible shoe for YOU. Try on several different shoes before a purchase. If possible, take a run around the block to a get a true feel for the support and fit. Keep in mind that everyone's feet are different. A shoe that is great for one person might not be right for another, so be picky! We recommend you purchase shoes at a running specialty store. Most offer 10% discounts on shoes for high school athletes. The service should include a thorough foot strike analysis, where the person helping you asks that you take your shoes off and walk barefoot, or that you run on a treadmill while a video camera records your gate cycle. If you ask for a foot strike evaluation and they don't know what you are talking about, DO NOT LET THEM HELP YOU! Local Running Stores 7

9 Mandatory Equipment REQUIRED ITEMS: The following items are required at all practices and competitions. Water Bottle & Beach Towel Running Shoes (specifically fitted at running specialty store) Racing Flats/Spikes (required for Varsity & Junior Varsity runners only) Sweat Pants Running Shorts (NO basketball or long shorts!) Digital Watch with Split/Lap Time Capabilities (Garmin GPS watch or Timex) Locker Room Lock (always lock up your gear) Post Workout Protein Snack Warrior Cross Country Sweatshirt/Jacket and Sweatpants (Junior High only) RECOMMENDED ITEMS: These items are not required, but recommended for serious athletes. (Black for all clothing items) Racing Flats/Spikes (Junior High Runners) Garmin GPS Watch Foam Roller (for self-massage) Golf Ball (for self-massage) GU (for long runs) Large Bucket (for ice baths) Glide (to prevent chaffing) -Running tights/leggings (for colder days) -Running hat (for colder days) -Running gloves (for colder days) -Compression shorts (for under uniform) -Bug Spray COMMUNICATION PROCEDURES PLEASE USE THE FOLLOWING PROCEDURES FOR CORRESPONDENCE: Parents are encouraged to allow their athlete to communicate directly with the coaches at practice and through All communication regarding practice and meet attendance, questions about team policies, reporting of injuries or other concerns, must start with the coaching staff. 8

10 Team Apparel Team singlets and shorts are provided for the season at no charge. Varsity and Junior Varsity runners will receive a uniform and warm-up set. Junior High runners will receive a uniform. These items are high quality micro-fiber garments. Please care for them appropriately. Athletes will be charged replacement cost ($65 per item) for lost or damaged garments/equipment. New T-shirts are designed each year with a team slogan for the season. Team sweats are black warm-up/sweat pants. These items are ordered through the TEAM PACKAGE. ADDITIONAL APPAREL RULES FOR COMPETITION: Delaware Valley Cross Country athletes are required to wear team issued singlet, shorts, T-shirt and sweats/warm up at all competitions. Athletes are required to wear Delaware Valley team gear at all competitions. Other colors or insignias or slogans are NOT acceptable. ATHLETES MAY NOT WEAR COLORS OTHER THAN BLACK AND WHITE when representing the Delaware Valley Cross Country team at competitions. Apparel with slogans or insignias not related to Delaware Valley Cross Country are NOT allowed. ADDITIONAL APPAREL RULES FOR PRACTICE: Athletes are encouraged to purchase running specific apparel for practice sessions. These may include synthetic fiber shirts, shorts and socks. Synthetic fiber running products are designed to transfer moisture and help regulate body temperature. Athletes are expected to wear shorts no longer than 6 inches at the inseam during practice. Appropriate running shorts are typically 3 inches or less at the inseam to provide necessary range of motion. Compression shorts are also appropriate. Long/baggy basketball style shorts are NOT acceptable. 9

11 Parent Involvement Warrior Cross Country DEPENDS upon the involvement of parents who are interested in the success of their student-athletes. With your help we are able to maintain a safe and supportive environment in which every athlete has the opportunity to experience the rewards of our sport. Please do not hesitate to get involved! We realize the pressures and time constraints that parents may have with work, as well as the myriad of responsibilities related to raising teenagers. Many of you are already actively involved in other aspects of your athlete s life. The sacrifice you make to take part in Warrior Cross Country, no matter what role you choose, will make a difference for these athletes. INVOLVEMENT OPPORTUNITIES: 1. REQUIRED: Parent Volunteer as parent observer for a minimum of 2 summer group runs. 2. REQUIRED: Parent Volunteer for a minimum of 1 committee position in the DV Cross Country Booster Club. Parent must work with other parents to complete the activities and duties of that committee. 3. Required: Be sure you and your athlete have signed up for all the required web sites the team uses throughout the season in order to stay up to date. 4. Help your student-athlete be safe and healthy. Good running shoes fitted by a trained professional are a must. Eating the right foods, drinking lots of water, and getting enough sleep are essential. Help them make Cross Country a PRIORITY in their life. 5. Attend as many Cross Country meets and inviationals as possible. This will help you learn about the sport and see the improvements of your child. 6. Parent DIVERS are need for car-pools for group runs and practice sessions during the summer and fall season. Exact days and times TBA. 7. Attend Awards Night. Parent Involvement Detailed Information A Booster Club Board member or Coach will be in charge of one committee and will hold meetings to discuss and complete the committee s duties and responsibilities o Parents are required to attend Committee meetings and Booster Club meetings Every position must be filled We will start by having parents sign up for a committee of their choice and then assignments will be made if necessary 10

12 Committee Information 1. Travel Committee Duties & Responsibilities 1. Photos of runners at meets, invitationals, leagues, districts 2. Procure food and snacks for runners at invitationals, leagues, districts 3. Set up table & canopy at invitationals, leagues, districts 4. Take down table & canopy at invitationals, leagues, districts required positions minimum 2 varsity & 2 junior high parents 2. Volunteer Committee Duties & Responsibilities 1. Work with Booster Club president to get food & snacks for home meet(s) 2. Assigned to work the refreshment stand at home meet(s) a. Varsity runner parents work Junior High race b. Junior High parents work Varsity race 3. Assigned to work at Turkey Trot a. Multiple Refreshment stand assignments b. Multiple Race Course assignments 4. Assigned to work at Youth Track Meet Stand in the Spring required positions - minimum 2 varsity & 2 junior high parents 3. Turkey Trot Committees A. Sponsorship Committee Duties & Responsibilities 1. Contact, visit and attain Turkey Trot sponsorships from local businesses to cover timer and t- shirt costs 2. Race bag goodies 3. 6 required positions - minimum 2 varsity & 2 junior high parents B. Marketing Committee Duties & Responsibilities 1. Market and promote the DV Turkey Trot in the community via a. Facebook, Twitter, and any other social media b. Submit newspaper & radio articles and ads c. Post Turkey Trot flyers in local businesses d. Visit other races in NY, NJ, & PA and handout Turkey Trot flyers e. Contact race directors to see if they will add Turkey Trot flyers to their race bags or table f. Mail flyers to race directors required positions - minimum 3 varsity & 3 junior high parents 4. Timing/Registration Committee Duties & Responsibilities 1. Contact and work with the Timing Company used for the Turkey Trot 2. Learn how to use RunSignUp.com 3. Work the Turkey Trot Race day registration table 4. Pre-registration counts 5. Bibs & Race bags 6. 6 required positions - minimum 2 varsity & 2 junior high parents 11

13 Contact List COACHES HEAD COACH Audrey Josephite Cell: DVHS: x ASSISTANT COACHES Rebecca Ewald TEAM WEB SITE PARENT LIAISON Julie Krick VOLUNTEER COORDINATOR 2017 TEAM LEADERS Vincent Schlenker cell home Jonathan Roe cell home Laina Bogusta cell home Autumn Baker cell home 12

14 Appendix: Cross Country Circuits - From Warm up to Cool down PHASE 1 - See team website for videos (you must sign in to view): Performance Warm-up (WKs 1-5) Phase 1 600m BAREFOOT run (grass lap) 2x20m forward skips w/arm swing 2x20m lateral shuffle w/arm swing 2x20m lateral crossovers 600m BAREFOOT run (grass lap) 20 sec. forward fence hurdles 20 sec. backward fence hurdels 20 sec. side to side leg swings 20 sec. front to back leg swings 600m BAREFOOT run (grass lap) 2x10m forward h skips 2x10m forward heel lift 2x10m forward knee lift MEDIUM warm-up run time indicated on training calendar (10-25min) Performance Cool-down (WKs 1-5) Phase 1 MEDIUM cool-down run time indicated on training calendar (10-25min) A CIRCUIT: x triceps dips on bench 10 x double leg jump-ups on bench/table x bodyweight rows 10x forward step-up/knee drive B CIRCUIT: 20 x mountain climbers x lateral reach push-ups 2x10m lateral squat walk 600m BAREFOOT run (grass lap) 60 sec. leg lifts 60 sec. chest lifts 60 sec. fingertip-to-writst sit ups 60 sec. birg dogs 60 sec. elbow-to-knee diagonal crunch STRETCH CIRCUIT Fitness Warm-up (WKs 1-5) Phase 1 600m BAREFOOT run (grass lap) BAREFOOT CIRCUIT 20m inchworms 20m walking pillar dips 20m walking leg swings 60 sec. hip/trunk rotations 60 sec. inverted splits 60 sec. inverted scissors 60 sec. chest eagles 60 sec. back eagles 20m backward prisoner lunge twist Jog Variation Between Each: 360 jog x 2 lateral shuffle x 2 lateral crossover x2 lateral saddle swing x 2 Fitness Cool-down (Wks 1-5) Phase 1 BAREFOOT CIRCUIT 20m walk toes up and out 20m walk toes up and in 20m walk heels up and out 20m walk heels up and in CORE CIRCUIT 3x30 sec. plank matrix 60 sec. scoops 60 sec chest crawl 60 sec. low reach crunch 60 sec. pistons 60 sec. opposite arm/leg 60 sec. side crunches GSM CIRCUIT STRETCH CIRCUIT LADDER DRILLS 1. Forward double leg hop scotch 2. Forward double leg slalom 3. Forward double leg snake 4. Forward half step (x2) 5. Forward quick step 6. Lateral quick step 7. Lateral shuffle step 8. Lateral x-country switch step 9. Forward icky shuffle 10. Forward speed skater Morning Fitness Routine (WKs 1-5) Phase sec per set. 30m run btw each. A: BAREFOOT CIRCUIT SWISS BALL: 1. Supine inner thigh drop push 2. Prone stink bugs 3. Lateral oblique crunch (feet on wall) 4. Supine heels on ball dbl leg hamstring curls 5. Supine leg lift twists 6. Prone back extention w/ball under hips, arms under shin (feet on wall) 7. Supine hands to ankles ball pass 8. Prone hips on ball single leg lifts 9. Lateral side split leg raises MEDICINE BALL: 1. Good mornings ball btwn shoulders 2. Standing straight-arm circles 3. Sit up diagonal wood chops 4. Kettle bell swings 5. Standing straight-arm rainbow 6. Inchworm roll out/back 7. Standing staright-arm twists 8. Pillar single leg, forward dip 9. Standing front slams B: BAREFOOT CIRCUIT SWISS BALL: 1. Straight arm rollout from knees 2. Supine inner thigh drop push 3. Prone hands on floor, feet on ball, lateral walk, lateral leg 4. Lateral oblique crunch twist (feet on wall) 5. Supine heels on ball dbl leg hip thrust 6. Rotisserie chicken supine sine heel on bal, hips up, rotate 7. Prone hips on ball back extention arms straight in front (feet on wall) 8. Supine hand to ankle ball pass 9. Lateral elbow stand (feet on bench, forearm on floor) knee drives MEDICINE BALL: 1. Around the world, full circles from hip straight arm ball overhead 2. Diagonal squat hay bales 3. Standing knee lift staright arm twist 4. Sit up ball on chest 5. Inchworm bounce out/back 6. Lateral staright-arm overhead hand to hand toss 7. Squat straight arm front hold 8. Pillar single leg clock bounce 9. Chest lifts arm lateral over ball Strength Circuit Routine (WKs 1-5) Phase circuits: MAX weight for 8 reps A. STRENGTH CIRCUIT 1. 8 x arm curls (dumbells) x side pulls (dumbells) 3. 8 x front lat pulls (machine/band) 4. 8 x bent row (dumbells) 5. 8 x military press (dumbells) 6. 8 x full squats (bar/dumbells) 7. 8 x windmills (dumbells) 8. 8 x triceps push downs (machine/band) sec running arms (dumbells) B. STRENGTH CIRCUIT x back extensions 2. 8 x push up rows (dumbells) 3. 8 xback lat pulls (machine/band) 4. 8 x lunge w/weight (dumbells) 5. 8 x incline press (dumbells) 6. 8 x arm front/sides raises (dumbells) 7. 8 x dead lifts (bar/dumbells) 8. 8 x bar dips x single leg squat taps (box) x bent back fly single arm on bench (dumbell) Stretch Circuit 1. Tricepts (elbow behing head) 2. Shoulder (pull arm in front) 3. Oblique/IT band (standing leg crossover, side reach over head 4. Hamstring(stqanding crossover reach) 5. Quad (standing, pull ankle away from same side glute) 6. Upper calf (standing, staright leg) 7. Lower calf (standing, bent leg) 8. Grain/hamstring (lateral lunge) 9. Grain quad (forward lunge, ankle to glute) 10. Quad (hip thrust, knee down) 11. IT band (lunge/shin to ground) 12. IT Band/Glute (ankle on knee, sag hips) 13. Hamstring (sit modified hurdle) 14. Grain (butterfly sit) 15. Hips/back (corckscrew sit 16. Glute/hip (corkscrew sit/knee to chest) 13

15 G-S-M Circuit x sway-back/cat-back x lateral abductor leg raises (inverted/neutral/out) x Lateral adductor leg raises (inverted/heutral/out) x scorpion x Donkey whip x Fire hydrant x Standing straight leg lift matrix x Dbl leg bridge thrust SAM Easy Circuit sec. Prone Plank sec. side plank sec. supine plank 4. 8 x single leg bridge 5. 8 x clams 6. 8 x Reverse clams 7. 8 x Reverse air clams 8. 8x Lateral leg raises(in/out/neutral) 9. 8 Donkey kicks 10. 8x Donkey whips x Fire hydrants x Knee circles foreward x knee circles backward x Lower body crawl x Iron Cross x Australian crawl x Grainers x Cat Cow x Scorpians SAM Hard Circuit 1. 30m skipping forward 2. 30m skipping to side 3. 10x lateral shuffle 4. 5 x Forward walking lunge x Wide outs Mountain climbers x Lateral lunge x Wave lunges sec. prone plank sec. side plank sec. supine plank sec V-Sit x superman sec V-Sit x split squat x side walk squate each leg 17. 8x Good Morning x Bird Dog x Clams x Reverse clams x Reverse Air clams x Lateral leg raises (in/out/neutral) x Donkey kicks x Donkey Whips x Fire Hydrants 26. 8x Knee circles forward x Knee circles backward x lower body crawl x Iron Cross x Australian Crawl x Groiners x Cat Cow SGP Circuit x Knee Rise sec. Downward Reach sec. Torso Press sec. Hip Stretch each side sec. Supported Pigeon pose each side sec. Seated Trunk twist each side sec. butterfly stretch sec. Seated forward stretch sec. Supine Knee pull (each side) sec. Supine hamstring stretch (each side) x Back roll x Flickers x Legs overhead x Knees to chest x Cruncher x Crisscross x Bicycle x Hip Rotation x Leg Lifter x Switcher x Arch the back x Squiggles knees bent x Squiggles legs straight x On your side crunch ( each side) push ups (start with 10 and move up to 50) 14

16 Mileage Recommendations Beginning Runners: Start out by running at an easy comfortatble pace for minutes 3-4 times a week. After 4 weeks add a 40 minute day. By week 8 you should be running 4-5 days a week. Your shortest runs should be 30 minutes, with 1-2 long runs over 40 minutes each week. Returning Runners Review the VDOT program online for summer mileage plans 15

17 Directions to Running Locations Pittman Orchard McDade Trail Start out from DVHS parking area and turn left towards Milford Turn left onto US-209 S/E Harford St. Continue to follow US-209 S. Turn left into Pittman Orchard Parking Area before Raymondskill Rd. If you reach Zimmerman Rd you've gone about 1.1 miles too far. Dingmans Falls McDade Trail Start out from DVHS parking area and turn left towards Milford Turn left onto US-209 S/E Harford St. Continue to follow US-209 S. Take the first right just after you go through the light towards NJ (739) Park near the road in the parking area ( McDade Trail in across the Road) (If you can t park near the road follow the road back to the Falls and park in the parking lot. Runners will need to run out to McDade Trail if this happens) Old Milford Rd Start out from DVHS parking area and turn left towards Milford Turn right at Tractor Supply then right onto Old Milford Rd Follow road to park at the turn around Old Mine Road (NJ) Start out from DVHS parking area and turn left towards Milford Turn left onto US-209 S/E Harford St. Continue to follow US-209 S. Turn left and go over the bridge into NJ. Turn right on to Old Mine Road (Mile 1: Park in second parking area) (Mile 3: Drive 3 miles down Old Mine Road and park on left before Jager Rd) Key Foods (Grey Towers) Start out from DVHS parking area and turn left towards Milford Turn right onto US-209 S/E Harford St. Turn right into Key Foods (Park near funeral home.) Hornbecks/Chestnut Ridge Rd/McDade Trail Start out from DVHS parking area and turn left towards Milford Turn left onto US-209 S/E Harford St. Continue to follow US-209 S. Go through the light and continue on 209. Turn right on dirt road after Chestnut Ridge Rd when you see the sign for Hornbecks 16

18 Directions to Running Locations Continued Sawmill Pond (near Sawmill Campground at High Point State Park, NJ) From Milford: Cross the Milford/Montague bridge into New Jersey and turn left up the hill onto Route 650 (Deckertown Turnpike) soon after crossing the bridge. Follow Route 650 for 6.5 miles and turn left onto Sawmill Rd. Follow this road for 2.75 miles toward Sawmill Campground. The parking area is on the left across from Sawmill Pond. Travel time from Milford: 20 minutes From Matamoras: Take Route 84 East to Exit 1 (Port Jervis/Sussex). Turn left onto Route 23, travel about 4 miles up the big hill, and turn right onto Sawmill Rd. Continue on this road toward Sawmill Campground for 1.75 miles. The parking area is on the right across from Sawmill Pond. Travel time from Matamoras: 15 minutes Key Foods/Grey Towers Old Mine Rd, NJ Mile 1 Pittman Orchard, PA Old Mine Rd, NJ Mile 3 Dingmans Falls McDade Trail in PA Hornbeck/Chestnut Ridge Rd/McDade Trail in PA 17