Ness City High School

Patrick Younger

Ness City High School

CORE EXERCISES

General:

P-up Planks, Superman, Sky Divers, Side Bend w/ feet on bench,

Med Ball P-ups (feet on ball/hands on ball), Roll Over P-ups,

Hip Ups (feet flat/single leg/foot on knee), Partner Hamstring Falls,

Jane Fonda-Crunches(40), Frontal Leg Swings (10), Side to Side Swings(10),

Side Leg Raises(10), Inside Leg Raises(10), Sky Divers(2x10), Knee Punches(10),

Fire Hydrant-90*/straight leg(10), Kick Backs-90*/straight(10), Big Kicks(10),

Side Crunches (20 each side)

Med Ball:

Wood Choppers, Saxon Bend, Knee Busters, Feet Busters, Side/Side, Jack Knives,

Side to Side/Over-Under, Partner sit-ups, Med ball lunges (straight/diagonal), Squats,

Squat Jumps

Stability Ball:

P-ups, Crunches, Hip-ups, Side Planks, Jack Knives

Abs:

Circles, Straight Leg Holds, Partner Pushes, Side Crunches,

Pillar Circuit (20 of each)- Legs straight(40-60%), Legs straight/arms crossed (60-80%), Legs Straight/hands behind head(80-100%), Knees bent/hands straight out, Bicycle, Twisting sit-ups.

Plyo Boxes/Orange Hurdles:

General-Line Jumps, Knee Hops, Rocket Jumps, Jump Lunges

Boxes-1xtall box x 5, Set of 4, Lateral, Maze

O.Hurdles-6 run/right-left/zig-zag, Single Jump,

Tires-Maze (over/hop scotch/over)

Hip (Hurdle) Mobility:

Over, Under, Over-Under, Maze

Meet

Warm-up Plan

Before Meet:

After kids set up camp/bathroom etc.:

1. Jog 2 laps

2. Walk-high knees/butt kicks/frankenstein/lunges-straight/diag.

Fast-Cross top & bottom/carioca/high knees/butt kicks/Askip

3. 80 meter stride

During Meet:

Before first event:

Sprints- Jog/stretch/scorpion/leg swings/fires/fast drills/strides

Jumps-Same as above.

Hurdles-Jog/stretch/scorpion/leg swings/fires/hurdle drills

Mid & Distance-10 min jog/stretch/leg swings/fast drills/strides

Throws-Jog/Stretch/Fast Drills/ball drills

After first event:

All-Jog/fast drills/strides

Cool-Down Procedure:

All Cool-Downs will be enforced!

After 4x400 m. Relay, all athletes riding the bus home will jog 1-2

laps/push-ups/sit-ups/stretch as a TEAM before getting on bus.

Athletes not riding bus home will do above cool-down before

checking out. Missed meet for not following procedure.

Name ______

RUNNIN’ EAGLES

PRE-SEASON QUESTIONAIRE

1. Why did you choose to go out for cross country?

2. What is the furthest distance you have run at one time? When?

3. What are your individual goals for this season? (Be Specific)

4. What are your team goals for this season? (Be Specific)

5. Are you willing to be pushed by the coaching staff to be a state champion?

6. Do you agree to abide by the rules and STAY alcohol and drug free throughout the

season? YES NO

7. Will you keep your teammates accountable for their actions throughout the season?

YES NO

8. What do you expect from your coaches? (Be Specific)

9. Are you interested in running in college after high school? On the scale circle the

number that is most appropriate; 1 not at all interested, 10 very interested.

1 2 3 4 5 6 7 8 9 10

10. What will you be doing October 30th?