WEST SENECA WEST Modified Cross Country 2005
Daily Practice Routine1. Meet outside of the gym by the pop machines at 2:40 dressed and ready to run.
2. Go outside and stretch as a team. A different person will lead stretches everyday. There will be NO captains.
- Stretch routine will be decided on by the team and followed in the same order every day for practices and meets.
- Crunches will start at 50 a day and increase by 50 each week until the end of the season.
- Push-ups will start on the first day with 5 a day and increase by 5 each week.
3. Run the workout for the day. Daily workouts are listed below. They may be subject to change. If practice is canceled it will be on the morning announcements.
4. Cool down and repeat stretching routine. Change and get ready to get on the bus. Practice will usually end between 4:15-4:20 unless otherwise noted. Friday practices will end at 3:20pm. There are no 3:30pm buses that day so students will need to arrange their own ride home.
5. Athletes will either take the 4:30 bus or have a ride to the school no later then 4:20. Bus usually leaves West Middle at 4:30.
6. There will be no Saturday practice, maybe a few meets with the varsity but that is it. I expect athletes to run on their own that day or do something else that is aerobic.
Daily Practice First day of practice * Information in letter sent home * Athletes must have a physical and all paperwork or they will not be allowed allowed to practice. * Athletes must have a ride to practice and home from practice since school is not in session there is no bus Sept. 7th -First day of school 2:40-4:15 * Hand out schedule ( go over) * Warm up (one lap around the building) * Stretch (plan routine) ladder workout run 1 min. - walk 1 min. run 2 min. walk 2 min. run 3 min. walk 3 min. run 4 min. walk 4 min. run 5 min. walk 5 min. cool down and stretch Sept. 8th 2:40-4:20 * Hand out schedule ( go over) * Warm up - one lap around the building * Stretch - plan routine * Introduce drills - high knees, butt kicks, power skips, lunges 2x each, jog back ladder workout - run 5 min.-walk 5 min. run 4 min. - walk 4 min. run 3 min. - walk 3 min. run 2 min. - walk 2 min. run 1 min. - walk 1 min. cool down and stretch Sept. 9th - 2:40-3:20 Run for 5 min., every time whistle blows sprint till 2nd whistle Walk for 5 min. Run for 5 min., every time whistle blows sprint till 2nd whistle Athletes will need their ride there by 3:25. Sept. 12th - 2:40-4:20 Speed Workout Jog to track @ West Senior 400 300 200 100 * time & record each distance and no set time Jog back to West Middle Sept. 13th - 2:40-4:20 Distance Day Run 10 min. with a buddy (run at your own speed) (stay on school grounds) Stop & get a drink, stretch Run 10 min. with a buddy Stretch & go home Sept. 14th - 2:40-4:20 Time Trial Warm up for 5 min. light run Run 1.5-2 miles - recorded timed trial Cool down for 5 min, light run Sept. 15th - 2:40-4:20 Distance Day Run 10 min. with a buddy (run at your own speed) (stay on school grounds) Stop & get a drink, stretch Run 10 min. with a buddy Stretch & go home Sept. 16th - 2:40-3:20 Fun Day Warm up 2 min. light run with a buddy Sharks & Minnows Game Cool down 5 min light run Sept. 19th - 2:40-4:20 Speed Day Jog to track @ West Senior 6 x 200 Goal is to run the same time each one 1st - 6th, use last week's time as the base. * time & record Jog back to West Middle Sept. 20th - 2:40-4:20 Distance Day Run for 20 min. Pick a buddy, run together at a comfortable pace and stay on school grounds. DON"T STOP!!!!! Discuss scrimmage on Wed. 9/22 Sept. 21st - Scrimmage???? Sept. 22nd - 2:40-4:20 Distance Day Run for 20 min. Pick a buddy, run together at a comfortable pace and stay on school grounds. DON"T STOP!!!!! Sept. 23rd - 2:40-3:20 FUN DAY Warm up 2 min. light run with a buddy Relay Race&endash;around school - coach picks the teams of 4 - each person will run twice Cool down 5 min light run Sept. 26th - 2:40-4:20 Speed Day Jog to track @ West Senior 800 600 400 200 100 * time & record Jog back to West Middle Sept. 27th - 2;40-4:20 Distance Day Pick a partner that runs a similar pace Run for 10 min., every time whistle blows sprint till 2nd whistle Walk for 2 min. Run for 10 min., every time whistle blows sprint till 2nd whistle Sept. 28th - X-C meet @ Bus leaves at 3:00 Be dressed and ready by 2:45 Team will meet in the hall outside the gym by the pop machines Sept. 29th - NO PRACTICE - West Senior Open House Distance Day 20 min. run Sept. 30th - 2:40-3:20 "Indian Run" Team will run for 10 min. single file. The last person surges to the front continuously for the run. Oct. 3rd - 2:40-4:20 Speed Workout Jog to track @ West Senior 4 X 400 * time & record Jog back to West Middle Oct. 4th - 2:40-4:20 Distance Day 20 min. run as a TEAM * Team MUST stay together Oct. 5th - X-C meet @ Bus leaves at 3:00 Be dressed and ready by 2:45 Team will meet in the hall outside the gym by the pop machines Oct. 6th - NO PRACTICE - West Middle Open House Distance Day 15 min. run with partner, surge at will (at least 5 times) Stop, stretch, and get a drink 15 min. run with partner, surge at will Oct. 7th - No Practice * Run on your own for 20 min or another form of an aerobic activity Oct. 10th - No School / No Practice * Run on your own for 20 min or another form of an aerobic activity Oct. 11th - 2:40-4:20 Distance Day Jog to track @ West Senior 2 X mile on track * time & record Jog back to West Middle Oct. 12th - X-C Meet @ Bus leaves at 3:00 Be dressed and ready by 2:45 Team will meet in the hall outside the gym by the pop machines Oct. 13th - 2:40-4:20 Distance Day Jog to track @ West Senior 2 X mile on track * time & record Jog back to West Middle Oct. 14th - 2:40-3:20 "Indian Run" Team will run for 15 min. single file. The last person surges to the front continuously for the run. Oct. 17th - 2:40-4:20 Speed Day Jog to track @ West Senior 800 400 400 800 * time & record Jog back to West Middle Oct. 18th - 2:40-4:20 Distance Day 20 min. run as a TEAM * Team MUST stay together Oct. 19th - X-C meet @ Bus leaves at 3:00 Be dressed and ready by 2:45 Team will meet in the hall outside the gym by the pop machines Oct. 20th - 2:40-4:20 Distance Day Jog to track @ West Senior 4 X 4 mile relay on track Coach picks the teams Each person must run 4 laps of the track * time & record Jog back to West Middle Oct.21st - 2:40-3:20 FUN DAY TEAM CHOICE!!!! * As a team pick a game that involves aerobic activity for 20-30 min. Oct. 24th - 2;40-4:20 Circuit Training Jog to track @ West Senior Run a 200 100 sit ups Run backward 100 20 Jumping Jacks Run a 400 Butt kicks for a 100 Run an 800 10 push ups Run backward 100 50 sit-ups Run a 400 High knees 100 Run a 200 10 Jumping Jacks Jog back to West Middle Oct. 25th - 2:40-4:20 Distance Day 20 min. run as a TEAM * Team MUST stay together Oct. 26th - X-C meet @ Bus leaves at 3:00 Be dressed and ready by 2:45 Team will meet in the hall outside the gym by the pop machines Oct. 27th - 2:40-4:20 Distance Day 15 min. run with partner, surge at will (at least 5 times) Stop, stretch, and get a drink 15 min. run with partner, surge at will Oct. 28th - No Practice - Red Ribbon Dance * Run on your own for 20 minutes or another form of an aerobic activity Oct. 31st - 2:40-4:20 Speed Day Jog to track @ West Senior Ladder 100 400 200 300 300 200 400 100 * time & record Jog back to West Middle Nov. 1st - 2:40-4:20 Distance Day 20 min. run as a TEAM on the road * Team MUST stay together Nov. 2nd - X-C meet @ Bus leaves at 3:00 Be dressed and ready by 2:45 Team will meet in the hall outside the gym by the pop machines Nov. 3rd - * Turn in uniforms * TEAM PARTY!!!! 2:40-4:15 (In Cafeteria at West Middle) Pizza & Pop Awards Movie