Sprint Drills A skip g. Straight leg shuffle Quick Skip h. Straight leg bound B skip i. Ankling Butt Kicks Single Leg Fast Leg L/R k. Alternate fast leg 30m + 30 crunches (walk back- repeat) l. 12 seconds Tempo Warm up (after ½ mile to mile takes 20-30 minutes) – – Head circles Knee circles Hip Circles Forward Trunk Circles Backward Trunk twists Donkey Ankle and wrist circles Donkey whips (swing leg) Prisoner squats- knees behind toes Fence trail leg – 30 meter run Forward Single leg squat (right) Backward 30 meter run Supine straight leg lifts – Single leg squat (left) Iron cross 30 meter run Scorpion Wave squat (good morning/squat) Groiners 30 meter run Inverted splits Front lunges (90 degrees) Inverted scissors 30 meter run Rockers to hurdle seat (foot in) Wide outs (from squat position in and outs) Hurdle seat changes – 30 meter run Lateral and linear leg swings Mountain Climbers Ankling Single leg inside Knee up butt kicks Double leg inside Straight leg shuffle to Double leg outside B’s (knee up-heel up-toe up-go to ground) Single leg outside Fast leg 30 meter run Right Speed skaters Left 30 meter run Alternate Fire hydrants Falling Accelerations Front Build- ups Middle Back
Sprint Drills A skip g. Straight leg shuffle Quick Skip h. Straight leg bound B skip i. Ankling Butt Kicks Single Leg Fast Leg L/R k. Alternate fast leg 30m + 30 crunches (walk back- repeat) l. 12 seconds Tempo Warm – up (after ½ mile to mile – takes 20-30 minutes) Head circles Hip Circles Trunk Circles Trunk twists Ankle and wrist circles Prisoner squats- knees behind toes 30 meter run Single leg squat (right) 30 meter run Single leg squat (left) 30 meter run Wave squat (good morning/squat) 30 meter run Front lunges (90 degrees) 30 meter run Wide outs (from squat position – in and outs) 30 meter run Mountain Climbers Single leg inside Double leg inside Double leg outside Single leg outside 30 meter run Speed skaters 30 meter run Fire hydrants Front Middle Back Knee circles Forward Backward Donkey Donkey whips (swing leg) Fence – trail leg Forward Backward Supine – straight leg lifts Iron cross Scorpion Groiners Inverted splits Inverted scissors Rockers to hurdle seat (foot in) Hurdle seat changes Lateral and linear leg swings Ankling Knee up butt kicks Straight leg shuffle to B’s (knee up-heel up-toe up-go to ground) Fast leg Right Left Alternate Falling Accelerations Build- ups
xc_routines.docx