Coach's Corner

Dec 8, 2017 1:33 PM

Bridging the gap between seasons

Many have asked about "gap training" between X-C and track.  If you want to build on the improvements you made in X-C, it is important that you exercise between now and track season (March 2018).  Below is what I suggest:

  • Strive to exercise for at least 30 minutes every day.  Exercise can take many forms such as walking, riding a bike, playing soccer, ultimate, yoga, aerobics, etc.  Making exercise a part of your day is more about long-term health and well-being than preparing for track.
  • Run every other day.  This, too can, take some different forms: Somedays run for 30 min straight.  Other days run for 10-15 minutes do some drills and 6-8 good strides.  Another day do the 100-step workout.  Run some hill repeats.  Be creative and mix it up.  Better yet, run with others to keep you accountable.
  • It's most important that you do something.  What you do is not as important.  Try not to take more than 2 days between running -- this lack of consistency will minimize the cumulative aerobic benefit of the workouts
  • On days you do not run (or if you are feeling really ambitious), use the thera-band I handed out.  Google "Theraband exercises for running" and make up your own routine.  Combine this with some of the strength exercises we did as a team -- 8-counts, push-ups, hip circuit, pull-ups, planks, lunges, squats, calf raises, etc.  Strive for 3-5 sets of each exercise.
  • Especially as weather turns cold, you have to be a little creative with your exercise. A thin pair of polypro gloves and headband enable you to run in almost any weather.  However, there are plenty of on-line exercise routines (yoga, aerobics, insanity, P90X, etc) that are good for an indoor "change of pace." 

I STRONGLY encourage you to keep a written log of what you have done each day. This is a great form of accountability, helps you track progress, and will help me when I'm writing workouts for Spring track.

God Bless -

Coach Kuzma

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