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5 Essential Cross Country Workouts Explained [ARTICLE]

by STACK on

If you've ever asked any cross country runners about their workouts, you've probably heard them say "tempo run," "progressive run" or some other vague or confusing term ("fartlek," anyone?). During the season, cross country runners perform many...... Continue

The Nature of Speed - Enhancing Sprint Abilities... [ARTICLE]


The desire to outrun the competition is a trademark of many sporting endeavors. While there is compelling evidence sprint speed is ultimately limited by an athlete's genetics (Vincent et al. 2007), optimal training can improve their competitive...... Continue

Connective Tissue: The Key to Preventing ACL Injuries [ARTICLE]

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The anterior cruciate ligament is the last thing you want to injure. If you need ACL surgery, you have a 6- to 12-month rehabilitation period ahead of you, and you may not return with the same speed and agility you once...... Continue

Mechanics for the Practitioner and the Thrower [ARTICLE]


The mechanics of discus throwing is not yet fully understood. Based on the information available to date however, some mechanical elements present the most...... Continue

Power - Strength Training and the Horizontal Jumps [ARTICLE]


The horizontal jumps are challenging events for which to develop strength and conditioning programs. Both require strength, speed, power and technique. This article will review the aspects of the horizontal jumps a strength and conditioning...... Continue

Verbal Instructions and Cues [ARTICLE]


Verbal instructions are medium-to-long goal-directed, task-oriented phrases of generally three or more words in length, verbally administered to an individual prior to motor skill performance in order to enhance athletic performance and, or...... Continue

Flexibility for Cross Country From the Ground Up [ARTICLE]

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Cross country athletes and runners in general typically have two goals: run faster and avoid injuries. Achieving both requires balance—between conditioning and recovery, joint stability and mobility, and the left and right sides of the body...... Continue

The Team Concept: The Benefits of Coaching High School Track and Field as a team sport [ARTICLE]


I think many track and field coaches are missing out on another aspect of sport, and I believe it is affecting our sport adversely. I am talking about the possibility that high school track may not be an individual sport. In fact, I would argue...... Continue

Using General Strength in the Training Regimen [ARTICLES]

by SAC Speed on

General Strength exercises are exercises that develop strength, using the athlete's bodyweight as the sole load or resistance. In general strength work no external loading is applied. General strength exercises can run the gamut from simple...... Continue

Strength & Conditioning - Program Design Fundamentals [ARTICLE]


It's not unusual for a track and field coach to be a little lost and a little frustrated with their strength and conditioning program. Some programs are gifted with access to individuals who...... Continue