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Disclaimer:
The purpose of this DISCLAIMER AND NOTICE is to make you conscious of the potential risks connected with activity in any exercise, physical fitness or training program and to help you make an informed decision about whether you should participate in these activities.
Please make sure you are cleared by your primary physician before you participate in any exercise and advise with your primary physician about the programming/exercise you are completing.
If you engage in this program, you agree that you do so at your own risk, have parent/guardian are voluntarily participating in these activities, and assume all risk of injury to yourself.
Make sure you have proper footwear and clearance by a physician before beginning any type of training.
Resources
Resources
Strength Training
Strength Training
A simple and effective strength & mobility plan curated for distance runners. Includes warmups, mobility drills, core routines, and strength progressions specific to cross country.
A 15-minute strength circuit focusing on glutes, core, and balance, essential for injury prevention and building running-specific strength. Minimal equipment required.
An efficient, three-day-per-week plan for distance runners to build full-body strength while staying mobile. Emphasizes consistency and form.
Targeted 10-minute core workout ideal for post-run or off days. Helps improve posture, form, and late-race stability.
A pre-run dynamic routine to improve movement quality and activate key muscle groups before practice or races. Great for preventing tightness and improving performance
A pre-run dynamic routine to improve movement quality and activate key muscle groups before practice or races. Great for preventing tightness and improving performance
Nutrition Help
Nutrition Help
A visual guide designed to help athletes balance their meals based on training intensity (easy, moderate, or hard days). Great for pre- and post-race fueling strategies.
Outlines key nutrition concepts for teen athletes, including hydration, protein, carbohydrate timing, and practical snack ideas.
Research-based recommendations on calorie intake, macronutrient distribution, hydration, and overall nutrition for high school athletes.
Covers fueling strategies for practices, meets, and recovery, with tips on building athlete-friendly meals and choosing the right snacks.
Professional resources on nutrition for performance, recovery, hydration, and supplement use from Team USA's official nutrition team.
Straightforward advice for active teens on how to eat well, stay energized, and build healthy habits during the season.
Collegiate Athletics
Collegiate Athletics
A printable worksheet explaining NCAA course requirements, GPA/test score thresholds, and eligibility tracking for Division I and II athletes.
Official school page with eligibility requirements, how to register with the NCAA/NAIA, and links for athletic compliance.
Where all prospective NCAA Division I and II athletes must register. Includes academic requirements, amateur status, and how to submit transcripts.
Required for students interested in NAIA schools. Includes GPA/test standards, school search tools, and athlete registration.
Step-by-step guide for athletes and parents — covers how to contact coaches, build a highlight reel, and understand the recruiting calendar.
A comprehensive handbook that breaks down NCAA divisions, scholarships, recruiting rules, and responsibilities in an easy-to-understand format.
Covers how recruiting works at California community colleges, including eligibility, transferring, and the unique CCCAA rules. Includes links to bylaws, forms, and campus athletic contacts.
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