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Copyright © 2005-2009

Oak Ridge Cross Country

[4L Digital Studios].

All rights reserved.
Revised: 06/15/09.

ORHS Cross Country 2009
Core and Flexibility

Core Strength: 3 rounds after running on Tuesday, Thursday, and Friday
1:00 Plank
15 Reverse Pushups
25 crunches
10 good pushups
Lunges (2x10)

Stretching (Pre-run, every day):
2xSun Salutation Sequence
On back: sideways scissors (2x10)
Front-to-back scissors (2x10)
Eagle (2x10)
Scorpion (2x10)
Slow Quad Walk
Slow Glute Walk

Speed Drills (2x40 each drill) (SD):
A-Skip +40 stride
B-Skip +40 stride
High-knee Butt Kicks +40 stride
Backward run +40 stride
Ladder Runs (Fast feet)

Post-Run Drills (PRD):
Hurdle Walkover
Hurdle Over/Under
Hurdle Skip
Slow Hamstring Drill
Slow Quad Walk
Slow Glute Walk
Knee Circles (Standing Hurdle Trail Leg)
Mountain Climbers

Click on link from schedule page to view full results for all events

Oct 16, 2008 Rankings