Player Development

WARMING UP: These are some videos showing important exercises, drills, or core strength routines that will help make you a better athlete.

South Winn Lunges & Squats

ITB hip mobility Routine

Lots of Good Strength, Prehab and rehab routines

Hip Mobility-MYRTL routine

CORE X:

Abs - although short and sweet, this is a tough routine.

Lunge Routine:

Prehab Injuries:

Why recovery days are important? Here is a pretty good article explaining the importance of low intensity workouts after hard workouts. Low intensity doesn't mean "The coaches said we should go easy today so I will run 15 minute mile pace". Your heart rate should get up around 135-145. This promotes blood flow to the muscles so that they can repair themselves.

Article on exercises to help prevent ACL injuries.

Flexibility Routine for cross country runners. Excellent exercises to do after runs.

General Strength Routine. You can incorporate these into your lifting.

Why Cross Country Rocks