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Oak Hill Cross Country

Oak Hill Cross Country

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Oak Hill Cross Country

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  1. Oak Hill Cross Country “Changing the Mindset!”

  2. Key Points • Accomplishments • Philosophy (Mental) • Scheduling / Meet Strategy • Training Philosophy • Training • Recruiting / Junior High Program

  3. Keys to Success • Engage your athletes and community in sport • Positive Mind-Set (“It can be done!” – attitude) • Motivation (Seniors) – Chris Nolan factor • Understanding of Goals and what sacrifices are needed to get there • Confidence Throughout Season – End in Mind • HEALTH !!!

  4. OHXC Philosophy Quote “Treat a person as he is, and” he will remain as he is. But, treat him as he could be, and he will become what he should be. - Jimmie Johnson

  5. Think & Dream Like a big school • Bigger than County Champs • Bigger than Conference Champs • Beyond Sectional Champs • Unsatisfied with Regional Championship • Unsatisfied with Semi-State Qualification • People Remember how you finished not…….. • Your Start / Dual meet record / Invite Results BEGIN WITH END GOAL IN MIND !!

  6. “BE A CHAMPION” Treat Academics like a CHAMPION Act like a CHAMPION Practice like a CHAMPION Think like a CHAMPION & DREAM LIKE A CHAMPION !!

  7. Locker Room Material • "The only thing that stands between a man and what he wants from life is often merely the will to try it and the faith to believe that it is possible." -- Unknown • “Winners are simply willing to do what losers WON’T!” ~ Unknown • “Championships are won by uncommon people!” ~ Coach K • “If you succeed its sometimes your fault….but if you fail its your fault…NO ONE ELSES!” ~ Coach Keady

  8. today?

  9. Gain Benefit from Schedule • No Dual & Triangular Meets • More College-Type Schedule • Run down when allowed • Take advantage of opportunities • Run up when time is right

  10. Running Down“Stay Positive” • Reiterate positives (less intense race / train hard / still be successful) • Take care of our business • Pay NO ATTENTION to other race times!! • Pay ATTENTION to other individuals in races!! • Set goals based on individuals not times • View as honor to run with BIG BOYS

  11. Health !!! • Stay off the Roads (limit stress on legs = fresher legs late in year) • Daily Warm Up • Effectively Stretch (emphasis on hips, lower leg, back) • Make easy days Easy!! • Take a day off • Recognize onset of injury early

  12. Training Philosophy More isn’t Better / Smarter is Better Train with Purpose Be efficient Allow & Insist upon EASY DAYS!!! Bring it Monday No morning runs…all morning swims Weights / Core Watch Danger Zone (45 plus miles pw)

  13. OHXC Training Key Parts • Broken down miles • Intervals on Grass – K’s, K’s, and more K’s • Race Pace Runs – current or desired • Hills – 100/200 m with extended work at top • Pool Work - swim / relays / jog / tread • Track work – 400’s or pace / pace / bust • Easy Days – light or mixed distance • Extended Strides – 50-100 yards

  14. Summer Training Groups • Eagle / Varsity / State • Eagle – frosh. or newcomers (even very talented 9th graders) • Varsity – returning athletes with only junior varsity experience or coming off injury (also for injury prone athletes) • State – returning athletes with varsity experience

  15. Summer Sessions • Broken into three sessions • # 1 – Base Building (Mid June to July) Meet 3-4 times per week for easy distance runs, pool workouts, weights, core work • # 2 – Make or Break (1st three weeks of July) Meet 3-4 times per week for mixture of easy distance runs & interval training – HILLS!!! • # 3 – Meet Prep (last week of July) Start meeting daily (twice a day for two weeks) to begin full practice routine

  16. Early Season Workouts • Fartlek Training – 30-40 minutes • Long distance with built in strides • Intervals – 1K, 2K, Miles (5-8 repeats) • Race Pace – timed (5:00-12:00 minutes) distance (300-800 meters) • Hills – 300-600 meters (5-10 repeats) (distance before and after)

  17. Mid Season Workouts • Same as Early Season – quicker pace • Higher intensity (numbers/frequency) • Maybe 1-2 Track Workouts (400-800 repeats) • Ladder Workouts on grass (low 100 – high mile) • Weekly Pool Workouts (30-45 minutes) • Introduction of extended strides • Continue weights and core training

  18. Championship Season Workouts • Less miles • Up tempo not SPEED work (intervals on track or grass no longer than 600 meters) • Easy days are easier • No more pool workouts • No more weights • Extended Strides Every Day (10 yards easy / 100 yards up tempo / 10 yards easy)

  19. Favorite WORKOUTS • 400 King Workout • Pace-Pace Bust • Auburn Pace Bust Ladder • K Repeats • The Hill • Staggered Run Downs • Poker

  20. HARD DAY • 1 ½ Mile warm up • Stretch • 6/8 X K @ 3:30-4:45 on 5:00-5:30 cycle • 1 ½ Mile cool down • Stretch • 15 minute “Abdominal Workout” or “Circuits” * 6-9 Mile Day

  21. EASY DISTANCE DAY • 1 ½ Mile Warm Up • Stretch • 3 K Indian Run • Additional 3-5 K on your own • Weights / Stretch * 5 – 8 Mile day * Late season add 8-10 Extended Strides

  22. PRE RACE DAY • 4-7 K Easy Distance • 6-8 X Extended Strides (100 yards) • Stretch * 3 – 5 Mile Day

  23. 400 KING & QUEEN • 16-20 X 400 m • Target pace is around 70 seconds (goal to stay on same pace for each) • 2:00 or 3:00 cycle • Goal = do all • Drop below 80 or 90 seconds and sit one out • Past Averages for 20– Bellinotti (05) : 66.2 McClain (06) : 67.0 Balser (O6) : 67.8

  24. Hill Workout • 2-3 Mile Distance Run • Stretch • 5-8 x 350 meter Hill Loop (Hill – 100m) (Jog down hill b/w reps….2:30-3:00 cycle) • 2-3 Mile Distance Run

  25. POOL Workout • 5-10 Tread Warm Up • 30 Minutes Swim/Aqua Jog (w/ partner – 5 set) • Set 1 Set 2 • 3 min swim - 3 min aqua jog • 2 min aqua jog - 2 min swim • 1 min tread - 1 min tread • Team relays (swimming / aqua jogging + dips)

  26. Auburn workout Pace / Bust Ladder- (K’s on Track) • 800 m current race pace / 200 m bust • 700 m current race pace / 300 m bust • 600 m current race pace / 400 m bust • 700 m current race pace / 300 m bust • 800 m current race pace / 200 m bust * Bust is still controlled * 2 lap jog b/w

  27. RACE WORKOUT • (*) Works ability mentally focus on target ahead • 3-4 X Mile or 5-7 X K (with full recovery) • Team is staggered from slowest to fastest • Each Runner gets a 10-15 second start on next • Everyone starts at 0 • Each person you pass gains you a point • Each person that passes you takes away a point • Goal is either finish with 1-15 points

  28. Recruiting • PE Class • Run-Offs (football, soccer) • Share Athletes (soccer, baseball) • Make it fun (camp, overnights) • Family Atmosphere (dinners) • Use the Kids - World’s greatest salesmen!!!

  29. Junior High • Just a Taste – introduction to sport • Familiar with Routine (stretching, warm ups, cool downs, workouts) • Work Ethic • Taste of big time • Make it Fun – Make them want more! • Expectations / Goals