Support the Cross Country team this Saturday, July 23rd at the 2nd annual car wash located at the Stewart’s next to Van Wyck. The car wash will take place from 9 am – 2 pm. Invite your friends, family, and neighbors to get their cars washed. We are looking for parents to come out and help when possible.. Thank You
See the schedule below for the locations of practice.
Coach Roth will be handling practice days while i am away .. Make sure that you get your runs in and please hydrate during these hot days.. We will be focusing on Hill work so make sure you get some in on your runs..Do not stay on the ROADS FOR ALL YOUR RUNS.. VARY THE TERRAIN…HIT SOME TRAILS, PARKS ANY WHERE OFF ROAD..ATTACK HILLS WITH PASSION IT WILL PAY OF DURING THE SEASON..CHECK YOUR RUNNING SHOES TO MAKE SURE THEY ARE GOOD TO TRAIN IN.
First meet is only 8 weeks away!! Be ready!!
MONDAY practice will be at the soccer complex by John Jay at 6.30pm..fartlek training
Thursday practice will be at Baird Park….tempo plus hill work
Captains: Matt Finuoli / Kevin French / Ryan Sherwood
Starting next week we will be at a designated place for a training session..Please make all attempts to make them.. If weather is an issue use common sense and check web page…do not forget working on your core and over all strength .. Make sure that you stretch!!
July 7th – Bottom of Bowdoin Park…6pm
July 11th – East Fishkill Soccer Complex…6pm
July 14th – Baird Park..make left into park..Right at 4 way intersection…meet at parking lot on your left at top of hill. 6pm
July 18th – John Jay HS..6pm
July 21st – Bowdoin Park..6pm
July 25th – Baird Park..6pm
July 28th - Coach Lee’s House..6pm
Dani Drummond will be attending Fordam University on a XC / Track Scholarship. We wish her much success.
John Jay Students
Friday, August 19,2011
Come Between 7am – 9:30am
BOYS:
Mike Turi – 1600m – 2nd Team All County
Mi’chael White – 400m – 3rd Team All County
GIRLS:
Daniella Bernasconi – 11ometer hurdles and 400meter hurdles - 1st Team All County
Lauren Miller – Javelin – 2nd Team All County
Boys and Girls..
If you are going to running camp I need to know what camp and date that you will be attending.. Please send an email . Thank You
Coach Lee
Cross Country is just not about running.. If we want to play with the best teams in our section the work begins now!! If you are not sure of any of the training below look them up..
Where Cross Country Runners Make Strong Strides
A good body weight program is necessary for cross-country. The frequency should be one-two times per week and can be performed before or after a running workout. Some common exercises should include: prisoner squats, push ups, rocket jumps, medicine ball sit-ups, crunches, medicine ball sitting twists, lunge good mornings, lunge walks, and push up toe walks.
A general flexibility program for the hips should include dynamic stretching such as hurdle drills. The increased range of motion in the hips can produce a smoother and stronger running stride for the athlete. Some common exercises should include: straight ahead single leg walk, lateral over and under individual hurdles, alternate leg walk over straight ahead, and straight leg marches over the sides of the hurdle.
A general weight circuit program can be used for higher intensity weight training. It should be done twice a week to develop muscular strength. This type training is designed to help increase tolerance of LT (lactate threshold) levels that rise to high levels during a race competition. Weight circuits will increase local muscular endurance during the later phases in peak performance. This method should include work and rest ratios to around one:one. Decreasing the rest intervals will increase the training effect.
One strategic method for the weight circuit is to arrange the order of exercises for the athlete so the correct technique and proper recovery can be maximized for each exercise. Rotating the order of movements from lower body movement, core strength movement, and upper body movement will help provide a smooth transition and optimize recovery for the team doing circuit training sessions. It can also be beneficial to pair athletes up according to their strength levels to challenge each other. Some common exercises in a weight circuit should include: lateral leg raises, assisted dips, side-to-side jumps, back hypers with a medicine ball, pull-ups, step-ups, advanced crunch, and rocket jumps.
Core strength and stability program should be done four-five times per week. An effective core program should include a volume of 200-400 reps per session. Floor exercises (crunches, sit-ups, etc.) should be interchanged with physioball exercises (bridge ups, alternating sit-ups, leg curls, etc.) You should hold these exercises to increase muscle recruitment patterns. These types of exercises are isometric and can help postural strength and increase running economy and correct postural running technique throughout a race.
One component that could easily be overlooked is the upper body strength needed to fight for good positioning in a race. “The increased upper body strength can help delay fatigue in the arms and postural muscles during the race.” (Dolezal, 1996) I have heard runners explain to me that during the race their arms begin to drop and this affected their running. This tendency can be fought with increased upper body strength endurance.
A valuable component that should be considered is the need for sport specific leg power. The start and the finish are two times during a race competition that increased sprinting power is needed. This can be focused on with a variety of hops and jumps worked into body weight or weight training routines.
Conclusion
This article has outlined the various needs and demands placed on the Cross Country athlete during a typical running competition. Attention to the areas of: core strength, injury prevention, flexibility, sprint power, and running posture can be enhanced or prevented with an effectively designed training program.
Sample body weight program:
(15-20 repetitions per exercise)
Sample weight training program:
(20-25 seconds work and 15-20 seconds rest) Decrease rest time for a greater challenge and increase number to cycles you go through