COUGAR CROSS COUNTRY 2016 FALL SEASON SPEED/STRENGTH/AGILITY SCHEDULE MONDAY through SATURDAY cross country team practice attendance is mandatory. PHASE 1 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE WARM-UP 2 x 20m forward skips w/ arm swing 2 x 20m lateral shuffle w/ arm swing 2 x 20m lateral crossovers 20 sec. forward fence hurdles 20 sec. backward fence hurdles 20 sec. side to side leg swings 20 sec. front to back leg swings 2 x 10m forward h skips 2 x 10m forward heel lift 2 x 10m forward knee lift MEDIUM warm-up run time indicated on training calendar (10-20). FITNESS WARM-UP -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: -60 jog x 2 -lateral shuffle x 2 -lateral crossover x 2 -lateral saddle swing x 2 AGILITY CIRCUITS A: AGILITY CIRCUITS CIRCUIT A: 1. Square Drill 2. Zigzag Drill. Five-ten-Five Drill 4. M Drill CIRCUIT B: 1. Lateral Sprint Drill 2. Cross Drill. Z Drill 4. T Drill CIRCUIT C: 1. L Drill 2. Team Speed & Agility. Ladder Drill to 10 yard Sprint 4. Four Drill ROUTINE 1. Triceps (elbow behind head) 2. Shoulder (pull arm in front). Oblique/IT band (standing leg crossover, side reach over head) 4. Hamstring (standing crossover reach) 5. Quad (standing, pull ankle away from same side glute) 6. Upper calf (standing, straight leg) 7. Lower calf (standing, bent leg) 8. Groin/quad (forward lunge, ankle to glute) 9. Groin/hamstring (lateral lunge) 10. Quad (hip thrust, knee down) 11. IT band (lunge/shin to ground) 12. IT band/glute (ankle on knee, sag hips) 1. Hamstring (sit modified hurdle) 14. Groin (butterfly sit) 15. Hips/back (corkscrew sit) 16. Glute/hip (corkscrew sit/ knee to chest) PERFORMANCE COOL-DN MEDIUM cool-down run time indicated on training calendar (5-10). A CIRCUIT in quad: 10-15 x triceps dips on bench 10 x double leg jump-ups on bench/table 10-15 x bodyweight rows 10 x forward step-up/knee drive FITNESS COOL-DOWN -20m walk toes up & out -20m walk toes up & in -20m walk heels up & out -20m walk heels up & in - x 0 sec. plank matrix STRENGTH CIRCUIT ROUTINE G-S-M CIRCUIT 1. 10 x Sway-back/Cat-back 2. 10 x Lateral abductor leg raises (inverted/neutral/out). 10 x Lateral adductor leg raises (inverted/neutral/out) 4. 10 x Scorpion 5. 10 x Donkey whip 6. 10 x Fire hydrant 7. 10 x Standing straight leg lift matrix 8. 10 x Dbl leg bridge thrust B CIRCUIT on field: 20 x mountain climbers 10-15 x lateral reach push-ups 2 x 10m lateral squat walk -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 -60 sec. leg lifts -60 sec. chest lifts -60 sec. fingertip-to-wrist sit ups -60 sec. bird dogs -60 sec. elbow-to-knee diagonal crunch LADDER DRILLS 1. Forward double leg "hop scotch" 2. Forward double leg "slalom". 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" 1
COUGAR CROSS COUNTRY 2016 FALL SEASON SPEED/STRENGTH/AGILITY SCHEDULE MONDAY through SATURDAY cross country team practice attendance is mandatory. PHASE 2 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE WARM-UP 2 x 20m forward skips w/ arm swing 2 x 20m lateral shuffle w/ arm swing 2 x 20m lateral crossover w/ knee drive 20 sec. forward fence hurdles 20 sec. backward fence hurdles 20 sec. side to side leg swings 20 sec. front to back leg swings 2 x 20m forward rotary run w/ 40m acceleration 2 x 20m forward rd stride quick stride w/ 40m acceleration MEDIUM warm-up run time indicated on training calendar (10-20min). FITNESS WARM-UP -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 forearm dip Jog Variation Between Each: -60 jog x 2 -lateral shuffle x 2 -lateral crossover x 2 -lateral saddle swing x 2 AGILITY CIRCUITS A: AGILITY CIRCUITS CIRCUIT A: 1. Square Drill 2. Zigzag Drill. Five-ten-Five Drill 4. M Drill CIRCUIT B: 1. Lateral Sprint Drill 2. Cross Drill. Z Drill 4. T Drill CIRCUIT C: 1. L Drill 2. Team Speed & Agility. Ladder Drill to 10 yard Sprint 4. Four Drill ROUTINE 1. Triceps (elbow behind head) 2. Shoulder (pull arm in front). Oblique/IT band (standing leg crossover, side reach over head) 4. Hamstring (standing crossover reach) 5. Quad (standing, pull ankle away from same side glute) 6. Upper calf (standing, straight leg) 7. Lower calf (standing, bent leg) 8. Groin/quad (forward lunge, ankle to glute) 9. Groin/hamstring (lateral lunge) 10. Quad (hip thrust, knee down) 11. IT band (lunge/shin to ground) 12. IT band/glute (ankle on knee, sag hips) 1. Hamstring (sit modified hurdle) 14. Groin (butterfly sit) 15. Hips/back (corkscrew sit) 16. Glute/hip (corkscrew sit/ knee to chest) PERFORMANCE COOL-DN MEDIUM cool-down run time indicated on training calendar (5-10min). A CIRCUIT in quad: 15-20 x triceps dips on bench 2 x stadium step double leg hops 15-20 x bodyweight rows B CIRCUIT on field: 10 x mountain climber matrix 2 x 10 burpees -60 sec. full sit ups w/ hands behind head -60 sec. leg lifts w/ flutter & scissor -60 sec. chest lifts w/ arms in front -60 sec. Russian twists -60 sec. push up position bird dogs FITNESS COOL-DOWN -60 sec. heel raises -60 sec. toe taps - x 40 sec. plank matrix -60 sec. straight leg scoops -60 sec. chest crawl -60 sec. oscillating heel reach -60 sec. elbow-to-knee bicycles -60 sec. opposite arm/leg w/ lateral movement -60 sec. suitcases GSM CIRCUIT LADDER DRILLS WEIGHT CIRCUIT ROUTINE G-S-M ROUTINE 1. 10 x Sway-back/Cat-back 2. 10 x Lateral abductor leg raises (inverted/neutral/out). 10 x Lateral adductor leg raises (inverted/neutral/out) 4. 5 x Scorpion 5. 5 x Donkey whip 6. 5 x Fire hydrant 7. 10 x Standing straight leg lift matrix 8. 10 x Single leg bridge thrust 1. Forward double leg "hop scotch" 2. Forward double leg "slalom". 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" 2
COUGAR CROSS COUNTRY 2016 FALL SEASON SPEED/STRENGTH/AGILITY SCHEDULE MONDAY through SATURDAY cross country team practice attendance is mandatory. PHASE WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE WARM-UP 2 x 20m forward skips w/ arm swing 2 x 20m lateral shuffle w/ arm swing 2 x 20m lateral crossover-reach back 20 sec. forward fence hurdles 20 sec. backward fence hurdles 20 sec. side to side leg swings 20 sec. front to back leg swings 2 x 20m forward rotary run w/ 60m acceleration 2 x 20m forward quick step w/ 60m acceleration MEDIUM warm-up run time indicated on training calendar (10-20min). PERFORMANCE COOL-DN MEDIUM cool-down run time indicated on training calendar (5-10min). A CIRCUIT in quad: 2 x stadium step single leg lateral hops 20 x triceps dips on bench 20 x bodyweight rows B CIRCUIT on field: 2 x 10 push up twists 2 x 10 split lunge hops FITNESS WARM-UP -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 lunge forearm dip Jog Variation Between Each: -60 jog x 2 -lateral shuffle x 2 -lateral crossover x 2 -lateral saddle swing x 2 FITNESS COOL-DOWN -20m heel to toe walk -20m ground grabbers - x 60 sec. plank matrix -60 sec. V-ups -60 sec. chest lifts w/ lateral reach -60 sec. -ups -60 sec. push up bird dogs -60 sec. legs up alternate reach AGILITY CIRCUITS A: AGILITY CIRCUITS CIRCUIT A: 1. Square Drill 2. Zigzag Drill. Five-ten-Five Drill 4. M Drill CIRCUIT B: 1. Lateral Sprint Drill 2. Cross Drill. Z Drill 4. T Drill CIRCUIT C: 1. L Drill 2. Team Speed & Agility. Ladder Drill to 10 yard Sprint 4. Four Drill WEIGHT CIRCUIT ROUTINE ROUTINE 1. Triceps (elbow behind head) 2. Shoulder (pull arm in front). Oblique/IT band (standing leg crossover, side reach over head) 4. Hamstring (standing crossover reach) 5. Quad (standing, pull ankle away from same side glute) 6. Upper calf (standing, straight leg) 7. Lower calf (standing, bent leg) 8. Groin/quad (forward lunge, ankle to glute) 9. Groin/hamstring (lateral lunge) 10. Quad (hip thrust, knee down) 11. IT band (lunge/shin to ground) 12. IT band/glute (ankle on knee, sag hips) 1. Hamstring (sit modified hurdle) 14. Groin (butterfly sit) 15. Hips/back (corkscrew sit) 16. Glute/hip (corkscrew sit/ knee to chest) G-S-M ROUTINE 1. 10 x Sway-back/Cat-back 2. 10 x Lateral abductor leg raises (inverted/neutral/out). 10 x Lateral adductor leg raises (inverted/neutral/out) 4. 5 x Scorpion 5. 5 x Donkey whip 6. 5 x Fire hydrant 7. 10 x Standing straight leg lift matrix 8. 20 x Bridge thrust marching GSM CIRCUIT -90 sec. Pelé matrix (partner) -90 sec. sit up push back (partner) -60 second hyper (on table) LADDER DRILLS 1. Forward dbl leg "hop scotch" 2. Forward dbl leg "slalom". Forward dbl 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"
2016 FALL SEASON SPEED/STRENGTH/AGILITY SCHEDULE Practice is NEVER Cancelled! SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY AUGUST 14 Run LSD 0-40+ 15 NO SCHOOL VARSITY: 7:00-7:0AM Run EASY 10+ 4-6 x 40m H.I.T. Fitness warm-up. Run EASY 20 16 NO SCHOOL Run EASY 0-40 COUGAR DAY: Veterans sign up for recruiting table shifts 8am-pm. 17 NO SCHOOL 00m time trial. 6-8 x 180m INTENSIVE TEMPO @ 800m pace, w/ 2 220m jog btwn each. 18 NO SCHOOL VARSITY: 7:00-7:0AM Run EASY 10+ 4-6 x 40m H.I.T. Run EASY 15 10-16 x 120m turf diagonal @ 1600m pace w/ walk across end zone recovery btwn each. 19 NO SCHOOL Fitness warm-up B. Run EASY 0-40 ULTIMATE FRISBEE. 20 AUGUST 21 Run LSD 5-45+ 22 Run EASY 10+ -4 x 00m @ 800m pace w/ jog 500m recovery after each. 2 x 200m @ 1600m pace w/ 0 sec. HILL REPETITIONS: 4-6 x 120m @ 2 PARENT MEETING Run EASY 5-45 PARENTS: 5:0-6:0PM Parent Meeting in MU 24 4-6 x 40m accelerate / 160m easy walk 800m recovery after each. x 250m @ 1600m pace w/ 1 2 x 00m @ 800m pace w/ 5 25 Run EASY 10+ Run EASY 15 12-18 x 100m @ 1600m pace every 60 sec. on turf. 26 Run EASY 0-40 27 ALL TEAM: 8:00AM-11:0AM NO bus. Athletes must arrive at Hidden Valley Park by 8:00am! Hidden Valley Park Course Work: Bring Hoes, Shovels, Rakes, Weedwhackers, & GLOVES! ALL TEAM: ON OWN Pool workout or bike. AUGUST 28 Run LSD 40-50+ 29 Run EASY 10+ 8-10 x 180m @ 800m pace, w/ 2 220m jog btwn each. HILL REPETITIONS: 4-6 x 120m @ 0 Run EASY 5-45 1 4-6 x 40m accelerate / 160m easy 2 x 500m @ 800m pace w/ 10 walk 800m recovery after each. x 00m @ 1600m pace w/ 1-4 x 40m SPRINT w/ 5 sec. walk SEPTEMBER 1 Run EASY 10+ Run EASY 15-20 12-18 x 120m turf diagonal @ 1600m pace w/ walk across end zone recovery btwn each 2 ALL TEAM: 1:45-6:0PM 1:45pm! All athletes must ride bus. Run EASY 25 RACE: Little Ed Practice Race @ Hidden Valley Park Run EASY 15 SEPTEMBER 4 Run LSD 45-55+ 5 NO SCHOOL VARSITY: 7:0-8:00AM Run EASY 10+ -4 x 00m @ 800m pace w/ jog 500m recovery after each. 2 x 200m @ 1600m pace w/ 0 sec. HILL REPETITIONS: 4-6 x 10m @ 6 Run EASY 40-45 7 4-6 x 50m accelerate / 150m easy walk 800m recovery after each. x 250m @ 1600m pace w/ 1 2 x 00m @ 800m pace w/ 5 8 Run EASY 10+ Run EASY 15-20 14-20 x 100m @ 1600m pace every 60 sec. on turf. 9 Run EASY 5-40 10 ACT TEST DATE ALL TEAM: 7:00AM-2:0PM Hidden Valley Park by 7:00am!. Run EASY 25 RACE: Ed Sias Invitational @ Hidden Valley Park Run EASY 15 SEPTEMBER 11 12 Run EASY 10+ 8-10 x 180m @ 800m pace, w/ 2 220m jog btwn each. HILL REPETITIONS: 4-6 x 140m @ 1 Run EASY 40-45 14 4-6 x 50m accelerate / 150m easy 2 x 500m @ 800m pace w/ 10 walk 800m recovery after each. x 00m @ 1600m pace w/ 1-4 x 40m SPRINT w/ 5 sec. walk 15 BCK TO SCHL NGHT Run EASY 10+ Run EASY 15-20 14-20 x 120m turf diagonal @ 1600m pace w/ walk across end zone recovery btwn each. 16 Run EASY 5-40 17 ALL TEAM: 7:45AM-1:00PM Newhall Park by 7:45am. Run EASY 25 RACE: DLS Invitational @ Newhall Park Run EASY 20 4
2016 FALL SEASON SPEED/STRENGTH/AGILITY SCHEDULE Practice is NEVER Cancelled! SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SEPTEMBER 18 Run LSD 45-55+ 19 Run EASY 5-45 GAME DAY: ULTIMATE FRISBEE TOURNAMENT. 20 Run EASY 40-45 21 4-6 x 60m accelerate / 140m easy walk 800m recovery after each. x 250m @ 1600m pace w/ 1 2 x 00m @ 800m pace w/ 5 22 Run EASY 15-20 2 x 6-8 x 150m @ 1600 pace w/ 400m walking recovery btwn 2 Run EASY 5-40 24 SEPTEMBER 25 26 8-10 x 200m @ 800m pace, w/ 2 200m jog btwn each. HILL REPETITIONS: 4-6 x 150m @ 27 Run EASY 5-40 28 ALL TEAM: 1:45-6:0PM 1:45pm! All participating athletes must ride bus. Run EASY 25 RACE: DAL Center Meet @ Hidden Valley Park Run EASY 20 29 Run EASY 20-25 16-22 x 120m turf diagonal @ 1600m pace w/ walk across endzone recovery btwn each. 0 Run EASY 5-40 OCTOBER 1 SAT TEST DATE VARSITY: 10:0AM-4:00PM Car-pool leaves CHS at 10:0am. Run EASY 25 RACE: Stanford Invitational @ Stanford Golf Course Run EASY 20 ALL TEAM: ON OWN Pool workout or bike. OCTOBER 2 10-16 x 200m @ 800m pace w/ double time standing recovery after each run as continuous relay in teams of. -4 x 70m up hill stride on access road to track w/ walk back recovery after each. 4 Run EASY 40-45 5 4-6 x 60m accelerate / 140m easy 1-2 x 500m @ 95% max effort w/ 1 walk recovery after each. 2 x 200m @ 800m pace w/ 0 sec. -4 x 40m SPRINT w/ 25 sec. walk 6 Run EASY 20-25 2 x 7-9 x 150m @ 1600 pace w/ 400m walking recovery btwn 7 Run EASY 5-40 8 ALL TEAM: 8:00AM-1:00PM NO Bus. All athletes must arrive at Hidden Valley Park by 8:00am! RACE: Orienteering Championships @Hidden Valley Park TEAM BBQ! OCTOBER 9 10 NO SCHOOL VARSITY: 7:00-7:0AM ALL TEAM: :00-5:45PM 8-10 x 200m @ 800m pace, w/ 2 200m jog btwn each. HILL REPETITIONS: 4-6 x 150m @ 11 Run EASY 40-45 12 4-6 x 70m accelerate / 10m easy walk 800m recovery after each. x 250m @ 1600m pace w/ 1 2 x 00m @ 800m pace w/ 5 1 Fitness warm-up B. Run EASY 20-25 18-24 x 120m turf diagonal @ 1600m pace w/ walk across endzone recovery btwn each. 14 TOP 56: 8:0AM-9PM 8:0am! Run EASY 25 RACE: Roughrider Invitational @ Woodward Park Run EASY 20 ALL OTHERS: :20-5:0PM Run EASY 5-40 15 PSAT TEST DATE OCTOBER 16 17 4-6 x 70m H.I.T. ALL TEAM: :20-5:45AM 12-18 x 200m @ 800m pace w/ double time standing recovery after each run as continuous relay in teams of. -4 x 70m up hill stride on access road to track w/ walk back recovery after each. 18 Fitness warm-up A. Run EASY 40-45 19 4-6 x 70m accelerate / 10m easy 1-2 x 500m @ 95% max effort w/ 1 walk recovery after each. 2 x 200m @ 800m pace w/ 0 sec. -4 x 40m SPRINT w/ 25 sec. walk 20 Fitness warm-up B. Run EASY 20-25 2 x 8-10 x 150m @ 1600 pace w/ 400m walking recovery btwn 21 Fitness warm-up A. Run EASY 5-40 22 ACT TEST DATE ALL TEAM: 2:00-4:00PM CHS track by 1:00pm. Run EASY 25 RACE: 1600m Team Time Trials @ CHS Run EASY 20 5
2016 FALL SEASON SPEED/STRENGTH/AGILITY SCHEDULE Practice is NEVER Cancelled! SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY OCTOBER 2 Run LSD 45-55 24 GAME DAY: PHOTO SCAVENGER HUNT. Bring your own cell phones! 25 Run EASY 5-40 26 ALL TEAM: 1:45-6:0PM 1:45pm! All participating athletes must ride bus. Run EASY 25 RACE: DAL Center Meet @ Newhall Park Run EASY 20 27 Run EASY 15-20 18-24 x 120m turf diagonal @ 1600m pace w/ walk across endzone recovery btwn each. 28 Run EASY 15 40min MYSTERY FARTLEK. 29 OCTOBER 0 Run LSD 50-60 1 4-6 x 70m H.I.T. 12-18 x 200m @ 800m pace w/ double time standing recovery after each run as continuous relay in teams of. -4 x 70m up hill stride on access road to track w/ walk back recovery after each. NOVEMBER 1 Run EASY 5-40 2 2 x 8-10 x 150m @ 1600 pace w/ 400m walking recovery btwn 4-6 x 70m H.I.T. Run EASY 15 6-8 x 500m TEMPO LOOPS @ 10k pace w/ 100m walk back recovery btwn each. 4 Run EASY 25-0 4 x 100m STRIDES from box start 5 SAT TEST DATE ALL TEAM: 10:00AM-5:0PM Hidden Valley Park by 11:00am. Run EASY 25 RACE: DAL Championships @ Hidden Valley Park Run EASY 20 6