Cross Country

Get your body ready!

Before your get started, it is a good idea to stretch and warm up your body. This improves on form and greatly reduces the risk of injury. This should be done before and after every exercise / practice session. Having some go to routine helps. Below a simple 5 minutes dynamic warm up to get your muscles ready for action! (do two reps after stretching)

  • Body weight squat 30 secs - Body part Butt

  • High Knees 30 sec - Body part Legs

  • Jumping jacks 30 secs - Body part Arms

  • Jump rope 30 secs - Body part Legs

Body Weight Squats

  1. Start standing, feet hip-width apart.

  2. Extend your arms out in front of you and slowly bend your knees as you push your hips back to squat down. Focus on lowering your body as if you were going to sit on a chair.

  3. Squat down until your thighs are parallel with the floor, or as low as you can go comfortably while maintaining good form. Your knees should be over your toes and your gaze should be straight ahead.

  4. Pause for a moment at the bottom of your squat.

  5. On an exhale, reverse the motion by pressing through your heels to return to standing. As you stand, lower your arms back to your sides.

High Knees

  1. Stand with your feet hip-width apart.

  2. Drive your right knee toward your chest and quickly place it back on the ground.

  3. Follow it immediately by driving your left knee toward your chest.

  4. Continue to alternate knees as quickly as you can.

Jumping Jacks

  1. Start standing with a slight bend in your knees, feet together, arms by your sides.

  2. Simultaneously jump both feet apart and swing your arms out to the sides, then up overhead.

  3. Hop both feet together and swing your arms back down to the starting position.

Jump Rope

  1. Stand with your feet together, holding one end of the jump rope in each hand with the rope behind you. (Pretend you're jumping with an imaginary rope if you don't have one.)

  2. Keeping your elbows close to your sides, swing the rope with your wrists up over your head and allow it to fall toward your feet.

  3. Jump up with both feet before the rope hits your feet and repeat.

The A Skips

For a stronger stride, back push - propulsion

The B Skip

For good form and agility. Kick leg out and pull that leg back.

The C Skip

Go slow at the start and fast at the end. Its about rhythm. opens up hip flexors

Hamstring streatch