Summer Practice
and
Tryout Information
Cross Country
Summer Practice Schedule
Cross Country Academy 2022
Monday, June 20: 3 PM in classroom F-104 Basics of the Dragon program will be presented by Coach Dinkler. After the introduction, students will go across the street to learn the basics of the FTHS warm up and drills. After a short run, the athletes will be introduced to the FTHS core program and stretching program. We will also go over how to set up a log on XC Stats. Monday’s activities should conclude between 4:45 and 5:00 PM. Please bring running shoes, a snack and a water bottle. Pick up will be at FTHS after the check-out procedure. Click on the link for the first day of cross-country academy: Needs for the First Day of Cross-Country Academy or Practice
Cross-Country Academy First Day Powerpoint
Powerpoint on how to set up and use your log on XC Stats
Tuesday, June 21: 3 PM in classroom F-104 After our brief introductory meeting, we will go over to West Field and once again do the Dragon warm up and drills. After that, we will go on a short run near Ventura College before returning back to learn how to do the post run workout. We should be done around 5:00 PM.
Cross-Country Academy Second Day Powerpoint
Wednesday, June 22: 3 PM in classroom F-104 Josh Spiker, an NCAA CC All American will talk about cross-country. Then, the entire Dragon spin routine will be taught. Weekly, the majority of the members of the team will do a recovery day on the spin bikes. Learn about set up, cadence, different riding positions and different riding techniques along with the proper way to maintain the bikes. After the conclusion of the workout, we may do post run work if there is time. Pick up time should be around 4:30.
Cross-Country Academy Third Day Powerpoint
Thursday, June 23: 3 PM in classroom F-104 We will do warm up, a short run, introduce HIITS, and conclude with cool down, active stretching and introduce a little more of our core program. There will be a short powerpoint on this day. Pick up time should be around 4:45 to 5:00 PM.
Cross-Country Academy Fourth Day Powerpoint
Friday, June 24: 3 PM in classroom F-104 Strength program development (will continue on throughout the summer, days TBD). At 10, we will run to Camino Real Park, do drills, do either a short loop or a long loop and then run back to the tree to do our core and stretching program. We will then run back to the black box to check out. We should be done by 5:00 on Friday.
Cross-Country Academy Fifth Day Powerpoint
CC Academy 2019 Graduation
Additional Links:
Suggested Exercises for Injury Prevention from 2019 #1-Suggested to do both #1 and #2
Suggested Exercises for Injury Prevention from 2019 #2-Suggested to do both #1 and #2
Suggested Strengthening Exercises for Hips and Ankles
Individualized Training Programs--"Dead Period" 2022
These programs are designed for different levels of athletes and should be completed during our "dead period" from June 26 through July 10. If you are new to running or a freshmen this coming year, select the "Rookie Runner" program. Athletes that are returning to the program should choose the "Returning Runner" workouts. If you are planning to run in the postseason, choose the "CIF Level" workouts.
Returning Runner Summer Program
CIF Level Runner Summer Program
Philosophy for Summer Practice:
Cross country is a summer sport that competes in the Fall. If you make the time and effort to come to summer practice and do your runs, you will be successful in the tryouts. If you have conflicts, simply take the time to email your coach and get your work completed. All runners will be sore for the first three weeks of training, regardless of ability or experience. Summer practice will be a gradual progress to help build a base so we can excel in the fall. This progression will help prevent injuries and allow the athlete to get ready for the transition practices necessary to run fast. If you are in town, it is suggested that you come to practice. There is no problem if you go on vacation with your family. The expectation would be getting your runs in during vacation, keeping your training log and emailing your coach your actual workouts over vacation. If you are going on vacation, it is suggested you take your running shoes and get out for a run daily. Some days may be difficult due to travel commitments or special activities. That is completely understood. Please remember that aerobically, you will lose one day you exercised for every two days you take off. Summer training is the key to a successful, injury free season.
It is always easier to train with people and teammates who can help you move to the next level. Summer training this year will help build the future of our program. Do a little each day and you will get better over time. Some of you will find that you are really good at this and some of you will find out you love the feeling of getting into shape. All of you will find out that the fitter you are, the better you are able to focus on your academic work. The skills learned at summer practice can help you both on the cross-country course and in the classroom.
Start of Summer Practice: July 11
We will meet in my classroom F104 at Foothill each day at 3 pm. We will go through our first practice that day for all cleared athletes. The first practice will include our warm up procedure, a run, our cool down procedure, our strength and core procedure and our check out procedure. Anticipated time of this meeting, plus practice will be from 3pm to 5pm. Please allot the full time for practice so you can learn the Dragon way to cross-country success. If you have a GPS watch, you may wear that to practice.
All Permission Slips: Please sign and bring to first day of regular summer practice on July 11
Week One: July 11 through July 15
Practices are currently scheduled to be Monday and Thursday at 3pm. We will start at Foothill Technology High School and we will finish at Foothill Technology High School. Over the course of the summer, practices will meet at different spots. The first week, the practices will start and finish at Foothill so we learn the safe routes and the proper routines. There will also be an optional Friday morning practice at 8am at Foster Park. There will also be optional swim workouts at the Ventura High School Pool from 12:00 PM to approximately 1:00 PM on Tuesday and Thursday this week. Swimming is a great cross training activity that helps increase cardiovascular fitness, breathing patterns and strength. While running is the best activity to become a better runner, swimming, spinning and biking can greatly enhance fitness and allow greater activity with less stress on the body.
Week Two: July 18 through July 22
Practices will be on Monday, Tuesday and Thursday. Practice locations will be announced at a later time. These practices will be at 3pm. Tuesday practice will be at Foothill from 3:00 to 5:00 pm and Thursday's practice will be at San Pedro State Beach from 3:00 to 5:00 PM. There will also be an optional Friday morning practice at 8am at Foster Park. Swimming will be at Ventura High School from 12:00 PM to approx. 1:00 PM Tuesday/Thursday.
Week Three: July 25 through July 29
Monday- Kimball Park at 3:00 PM. Pick up by 5:00
Tuesday- Foothill at 3:00 PM. Pick up at 5:00
Wednesday- Foothill at 3:00 PM (Time Trial). Pick up at 5:00
Thursday- San Pedro at 3:00 PM. Pick up at 4:45.
Friday- on your own
Saturday- Foster Park at 8:00 AM. Pick up at 9:30 AM.
Results of Time Trial (not updated for 2022)
Week Four: August 1 through August 5
Practice will now be Monday through Friday. Monday we will meet in my classroom and then practice is at Arroyo Verde. Tuesday is at San Pedro. Wednesday and Thursday are at FTHS. Friday will be an 8am workout at Foster Park. Swimming is now Tuesday/Thursday at VHS from 12:00 to 1:00.
Mammoth Athletes will leave from Sycamore for Mammoth on Saturday, August 6
Week Five: August 8 through 12
Practice will be Monday through Friday. Monday is at Arroyo Verde. Tuesday is at San Pedro. Wednesday and Thursday are at FTHS. Friday will be an 8am workout at Foster Park.
*Swimming will be tentatively on Tues/Thurs from 12:00 PM to 1:00 PM at VHS if we have enough coaches to cover due to Mammoth trip.
Week Six: August 15 through August 19
Practice will be Monday through Friday. Monday we will meet in my classroom and then practice is at Arroyo Verde. Swimming is TBD based on the pool's availability.
Week Seven: August 22 through August 27
Monday and Tuesday practice will be at 2:00 PM at Foothill. We will meet in F-104 right after the teacher meetings have concluded.
Monday will be a pace workout at West Field. We should be finished by 4:00.
Tuesday will be a workout TBD. We should be finished by 4:00.
School starts on Wednesday. Daily afternoon practice during school will start at 2:40, beginning Wednesday. Most days, it will be done between 4:30 and 5:00pm. Please schedule accordingly. Daily attendance is expected for the entire practice. Final tryout will be this week on Saturday, August 27. My other expectations for athletes on the team will be the ability to complete 4 miles nonstop by the start of school.
Strength Program
Summer Functional Strength Weight Program (times and dates to be determined)-View exercises below
Strength Program links to view exercises (equipment needed-band, med ball, roller, dumbbell)
Strength Program Dynamic Warm Up
Mammoth Running Camp--August 6 through August 11
We will have a parent/Athlete meeting on Monday, August 1 at 5:15 in my classroom for all athletes invited to attend camp. If you are planning on competing at the varsity level this season, you should commit your training this summer towards this opportunity.
Car/Room Assignments
Other Summer Information
Summer donation link (may do by credit card)
Parent and Student sign in Not updated for 2022
2019 GOALS SHEET EXAMPLE (READ BEFORE DOING PRESEASON GOALS SHEET)
2021 Preseason Goals Sheet (not updated for 2022 yet)
Tee shirt order form (Not updated for 2022)
Powerpoint for incoming students, returners and parents (Not updated for 2021)