This page is designed in an attempt to provide some of the basic coaching athletes would receive in person in practice. Paying attention to the quality of effort and execution of these exercises is key to the success of our training. If you have questions about how to do any of the exercises or why we do them, email Coach Stone with your questions.
Every athlete should have a good pair of running shoes to train in. Please get running shoes fitted from a running store (A Runner's Mind in Burlingame or RoadRunner in San Carlos are two local options.)
Also, come to each practice prepared to workout with:
a filled water bottle;
running shorts and shirt;
sweats to wear after practice; and
a small post workout snack
a watch to track workout details
Here's the basic set of equipment to support your training and fitness:
Running watch: a watch with GPS Capabilities (recommended Garmin Forerunner 35, Garmin Forerunner 55) or Timex R300), Or a basic running watch that keeps track of workout splits.
Foam Roller: To help with warm ups and recovery.
Racing Flats: Shop the local running stores and get the right fit. CIF rules do not allow for spikes in cross country races, so look for racing flats.
We utilize the Leg Swings (LS) and Lunge Matrix (LM) from Coach Jay Johnson
Leg Swings
Lunge Matrix
We utilize the SAM progressions developed and presented by Coach Jay Johnson and Dr. Richard Hansen
SAM 1 Easy Day
SAM 1 Hard Day
SAM 1 Easy Day
1. Prone Plank x 10 sec
2. Side Plank x 10 sec each side
3. Prone Plank x 10 sec
4. Double Hip Bridge x 6
5. Clams (from foot) x 6 each leg
6. Reverse Clams (from knee) x6 each leg
7. Reverse Air Clams x6 each leg
8. Lateral Leg Raise x3 positions: toe in, toe natural, toe out
9. Donkey Kicks x 8 each leg
10. Donkey Whips x 8 each leg
11. Fire Hydrants x 8 each leg
12. Knee Circles forward x 8 each leg
13. Knee Circles backward x 8 each leg
14. Cat/Cow x 5 cycles
SAM 1 Hard Day
1. Prone Plank x 20 sec
2. Side Plank x 20 sec/ one side
3. Supine Plank x 10s
4. Side Plank x 20 sec/ other side
5. Prone Plank x 20 sec again
6. Split Squat x 5/leg
7. Sideways walk squat x 5 each direction
8. Good Morning (Forward Bend, Face up/forward) x 8
9. Bird Dog x 5 each
10. Clams (from foot) x 8/leg
11. Reverse Clams (from knee) x 8 each leg
12. Reverse Air Clams x 8 each leg
13. Lateral Leg Raise x 8 each leg x3 positions:
dtoe in, toe natural, toe out
14. Donkey Kicks x 8 each leg
15. Donkey Whips x 8 each leg
16. Fire Hydrants x 8 each leg
17. Knee Circles forward x 8 each leg
18. Knee Circles backward x 8 each leg
19. Cat/Cow x 5 cycles
SAM 2 Easy Day
SAM 2 Hard Day
SAM 2 Easy Day
1. Prone Plank x 20 sec
2. Side Plank x 20 sec per side
3. Supine Plank x 10 seconds
4. Single Leg Bridge x 6 per leg
5. Clams x 8 per leg
6. Reverse Clams (from knee) x 8 per leg
7. Reverse Air Clams (leg up) x 8 per leg
8. Lateral Leg Raise x 8 x 3 positions:
toe in, toe out, toe natural per leg
9. Donkey Kicks x 8 per leg
10. Donkey Whips x 8 per leg
11. Fire Hydrants x 8
12. Knee Circles forward x 8
13. Knee Circles backward x 8
14. Lower Body Crawl x 10
15. Iron Cross x 10
16. Australian Crawl x 10
17. Iron Cross x 10
18. Groiners x 10
19. Cat Cow x 5 cycles
SAM 2 Hard Day
1. Skipping Forward with arm swing 30m
2. Side skipping 30m each direction
3. Side squat shuffle (fast) x 10 each direction
4. Forward walking lunge x 5 each leg
5. Wide outs x 10
6. Mountain Climbers (inside) x 10
7. Lateral Lunge x 10 each side
8. Wave Lunges x 10
9. Prone Plank x 20 seconds
10. Side plank x 20 seconds one side
11. Supine plank x 20 seconds
12. Side plank x 20 seconds other side
13. Prone Plank x 20 seconds
14. V-Sit hold x 10 seconds
15. Superman x 10
16. V-Sit hold x 10 seconds
17. Split squat x 5 each leg
18. Sideways Walk Squat x 5 each leg
19. Forward bend, face up x 8
20. Bird Dog x 5 each leg
21 Clams x 8 each leg
22. Reverse Clams x 8 each leg
23. Reverse Air Clams x 8 each leg
24. Lateral Leg Raise x 8 x 3 positions:
toe in, toe out, toe natural each leg
25. Donkey Kicks x 8 each leg
26. Donkey Whips x 8 each leg
27. Fire Hydrants x 8 each leg
28. Knee Circles forward x 8 each leg
29. Knee Circles backward x 8 each leg
30. Lower Body Crawl x 10
31. Iron Cross x 10
32. Australian Body Crawl x 10
33. Iron Cross x 10
34. Groiners x 10
35. Cat Cow x 5 cycles
SAM 3 Easy Day
SAM 3 Hard Day
SAM 3 Easy Day
1. Prone Plank - 30 sec
2. Side Plank - 20 sec each side
3. Supine Plank - 20 sec
4. Plank with Arm Extension x 5
5. Side Plank with Arm Rotation x 5
6. Supine Plank with Alternate Leg Lifts x 5
7. Plank Forward and Back x 10
8. V-Sit Alternating Bent Knee x 5
9. Squat with Arm Extensions x 10
10. Double Hip Bridge x 10
11. Clams x 8
12. Lateral Leg Raise x 8 (toes in, neutral, and out)
13. Leg Extensions: Forward and Back x 5 (forward, back = 1 rep)
14. Leg Extension at 45º: Forward and Back x 5
(forward, back = 1 rep)
15. Good Mornings x 10
16. Iron Cross x 10
17. Knee to Chest Extension x 5
18. Leg Raise to 90º with Bent Knee x 5
19. Groiners x 10
20. Fire Hydrants x 10
21. Knee Circles Forward x 5
22. Knee Circles Backward x 5
23. Bent Knee Leg Extension x 5
24. In and Out Leg Extension with Bent Knee x 5
25. Y Pullover x 5
26. Straight Pullover x 5
SAM 3 Hard Day
1. Skipping with Arm Raises x 30m
2. Backward Skipping x 30m
3. Lateral Skips x 30m
4. Skip-Skip-Lunge x 5 each side
5. A-Skips x 5 each leg
6. Wave Lunge x 5 with 30m run out
7. Wide Out x 10 with 30m run out
8. Speed Skater x 10 with 30m run out
9. Mountain Climbers - Singles In x 10 with 30m run out
10. Mountain Climbers - Singles Out x 10 with 30m run out
11. Lateral Shuffle 45º x 5 each direction x 30m
12. Prone Plank x 30 sec
13. Side Plank x 20 sec
14. Side Plank x 20 sec (other side)
15. Supine Plank x 20 sec
16. Plank with Arm Extension x 10
17. Side Plank with Rotation x 5 each side
18. Supine Plank with Alternate Leg Lifts x 10
19. Prone Plank - Forward and Back
20. Supine Plank with Alternate Leg Lifts x 10
21. V-Sit with Alternating Bent Knee x 10
22. Split Squat with Torso Lean x 10
23. Side Lunge with Twist x 5 (down/back)
24. Straight Leg Deadlift x 10 each leg
25. Inch Worms with Push-Ups x 5
26. Bird Dog - Side Extension x 5 each side
27. Single Hip Bridge x 10 each leg
28. Bridge with Heel Walks x 2
29. Iron Cross x 10
30. Knee to Chest Extension x 5 each leg
31. Leg Raise with Bent Knee x 5 each leg
32. Groiners x 10
33. Fire Hydrants x 5
34. Bent Knee Hip Extension x 5
35. Log Rolls x 5
36. Y Pullover x 5
37. Straight Arm Pullover x 5
Hurdle Mobility Drills
SAM 4 Easy Day
Hurdle Mobility Drills
Step Overs
Step Over alternate leg interior lead
Over/Under
Under/Over with twist
Lateral Lead Leg Extended (Can-Can)
Lateral Lead Leg
Giant Steps
Backward Giant Steps
Courtesy of Campolindo HS
Core X Routine
Heel Walks
Heel Walks
Calf Stretch
Leg Circuit A:
Squats:Dynamic Lunges:Dynamic Step UpsSquat Jumps