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WARRIOR CROSS COUNTRY 2017 Team Handbook

An Information Resource for Parents & Athletes

XC

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WARRIOR CROSS COUNTRY

• Athlete Check List •

The following is a list of things to take care of before the season begins on MONDAY, AUGUST 14, 2017, 7-10AM at DVHS Track.

_______1. DVSD ATHLETIC CLEARANCE. Turn in by August 7, 2017. Athletes will not be allowed to practice with the

team until parent has completed the DVSD Athletic Registration Process, and obtained physician signature. Make an appointment for a physical ASAP! Forms can be found on line at http://www.dvathletics.com/main/filesLinks https://pa01001022.schoolwires.net/Page/9. School Sports Physicals: Wed. June 14th from 8:00-11:30am. Wed August 2nd from 8:00 to 11:30am. You must reserve a spot with the athletic office. Cost $20. Join the following team websites: http://freeteams.com/dvcrosscountry/ https://www.remind.com/join/dvxc17

http://vdoto2.com/Coaching/Invitation?c=107946&inv=38pO2lnD5E

______2. ELIGIBILITY. Each grade report period. Athletes will not be allowed to compete as a member of the

team without having achieved the minimum academic standard for interscholastic sport participation. This requires a

2.0 GPA for the most recent grading period.

______3. FERRITIN, SERUM TEST. It is recommended that all varsity runners have their iron levels checked

during the summer especially females. In order to check iron levels, it is best to get a Ferritin, Serum Test. It is use to evaluate how iron is stored in the body and helps diagnose hypochromic, microcytic anemias. This test can detect the presence and severity of iron deficiency or iron overload. Often female runners can become anemic since running depletes iron. Ask for a ferritin, serum test from your family doctor or local lab. Female runners should maintain a level of 30 or higher in order to stay healthy. This number is higher for runners than non-runners so be sure to explain to your doctor (who has a running background) that you are a runner so a proper diagnosis is made. Many outstanding female runners have had bad seasons due to an iron deficiency so be pro-active and prevent this potential running hazard. For more information go to http://www.runnersworld.com/injury-prevention-recovery/ironing-out-the-details http://www.runnersworld.com/rt-web-exclusive/high-school-girls-are-your-ferritin-levels-up-to-speed

______4. SUMMER TRAINING! Athletes are expected to attend the summer group run training sessions

from June 5th through August 12th! CHECK OUT THE SUMMER CALENDAR available on the team web site! Plan

to attend as many of these sessions as possible. If unable to attend, get the workout in on your own! Athletes are

expected to be in shape and ready for the rigors of in-season training on August 14th!

______5. RUNNING CAMP. (Optional) This is a 5-day camp for all athletes of all ability levels! The

Shippensburg University team camp is the week of July 16-20, 2017, and is a great way for teammates to gear up mentally & physically for the approaching season. Athletes must complete the camp application and send it in, along with the deposit and final payment, by July 7, 2017. Complete camp details are available at http://www.ship.edu/camps/ click on Cross Country. Camp scholarships are available for DV runners for those who apply please find more information on our team website http://freeteams.com/dvcrosscountry/ . Scholarship

applications are due by June 2, 2017. ______6. TEAM PACKAGE. (Optional) Order team package, t-shirt, sweats, and other items.

http://battaglias.com/dvxc/ (Open May 24-June 9) (Open August 14-September 9)

IF YOU CAN ACCOMPLISH #1 THROUGH #6 ON THIS LIST BEFORE THE SEASON BEGINS YOU WILL BE SET TO HAVE A FUN AND SUCCESSFUL CROSS COUNTRY EXPERIENCE!

REMEMBER: THE CROSS COUNTRY TEAM IS OPEN TO EVERYONE!

http://freeteams.com/dvcrosscountry/

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WARRIOR CROSS COUNTRY

• Sport Specific Competition Rules •

UNIFORMS

Cross Country competitors must wear school issued racing uniforms. Additional garments

(compression shorts or athletic bras) must be solid black and worn beneath the uniform.

ALL Jewelry items, including rings, nose or ear rings, necklaces, bobby pins, hair clips,

bracelets,watches, ARE NOT ALLOWED IN COMPETITON!!!

DISQULIFICATION

Athletes may be disqualified for the following infractions:

•Uniform violation. •Failure to follow directions of meet personnel. •Use of profanity. •Causing a competitor to break stride. •Impeding or interfering with a competitor. •Physical contact with a competitor. •Failure to run designated course.

RACE DISTANCES

Varsity and Junior Varsity race distance for Division, League, District, and State competition is 3 miles or 5k. Scrimmages and Invitational meets sometimes vary, but are never less than 2 miles or longer than 5k. Junior High race distance for Division, League, and District competition is 2 miles. Invitational meets can vary from 3k to 5k, but are typically 2 miles.

RACE SCORING

The top 7 finishers for each team are factored into the final team score. Teams with fewer than

5 competitors are "incomplete" and those finishers are deleted from scoring.

The sum of the top 5 finishing places for each team represent the team scores. The lowest

score wins. In the event of a tie, the 6th and possibly 7th finishing place for each team

determines the winner.

DIVISIONS

There are 2 divisions of competition in High School Cross Country: Varsity and Junior

Varsity. Junior High Cross Country has 1 division.

The Warrior Cross Country Program places athletes in divisions based on the following criteria.

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Varsity & Junior Varsity: The top 7 fastest athletes regardless of grade (9-12) usually

compete in this division. Invitational and post season competition limits team size to 7 runners.

However, league cluster meet rules allow teams to run all athletes in Varsity competition.

District competitions and various Invitationals allow for the second set of 7 fastest runners from

the team to compete in a separate race called the Junior Varsity team. However, a school must

field a Varsity team consisting of their top 5 or more runners before a Junior Varsity team can

be entered. Fielding more than 7 runners in Varsity competition is done at the discretion of the

coach usually for the purpose of providing experience for future Varsity athletes, run-offs

between athletes competing for a Varsity position, or as reward for exemplary conduct by

veterans.

Junior High: There are no restrictions or team size limitations for this division (grades 7-9).

Freshmen may also compete in this division, usually to provide better depth or to balance race

fields. Runners in grade nine can only compete in one division.

POST SEASON COMPETITION

Varsity: Complete Varsity teams automatically qualify for the District Championship meet.

Varsity teams must finish in 1st at the District Championship meet to advance to the State

Championships. The top 5 Individuals NOT on a qualifying team may advance from District to

State competition. District team and individual medals/plaques can be won in this race.

Junior Varsity: Junior Varsity teams automatically qualify for the District Championship meet.

A Junior Varsity race is held after the Varsity race. No medals or plaques for this race.

Junior High: Complete Junior High teams automatically qualify for the League Championship

meet. League team and individual medals/plaques can be won in this race. A second Junior

High “B” race is also held and medal can be won. Runners can only run the “B” race after the

top 7 from a team in the “A” race is fielded.

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WARRIOR CROSS COUNTRY

• Athletic Letter Awards •

VARSITY & JUNIOR VARSITY REQUIREMENTS:

Athlete must finish a minimum of 5 Varsity Races (6 races total). Only athletes that complete

five VARSITY races (6 races total) during the fall season are eligible for a VARSITY Letter Award. Athlete must achieve a minimum 5K time: 18:30 (boy), 21:30 (girl). Only athletes that achieve

the time standard on a certified course during the fall season are eligible for a VARSITY Letter Award.

Achievement of one of the following automatically earns VARSITY Letter Award provided the athlete has competed in

4 VARSITY races and achieved the minimum VARSITY time standard:

• Top 7 finish on Varsity team in 4 or more races

• Top 10 finish on Varsity team at District Championships

• All Star 1st Team or 2nd Team selection

*Special circumstances do occur and it is up to the coach to determine if a letter

award will be awarded after viewing all information from the season.

ATHLETES THAT QUIT THE TEAM FOR ANY REASON, OR ARE DROPPED FROM THE TEAM AS DISCIPLINARY ACTION, OR FAIL

TO ACHIEVE THE MINIMUM ACADEMIC STANDARD FOR PARTICIPATION, FORFEIT ALL

AWARDS.

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WARRIOR CROSS COUNTRY

• General Team Rules •

Team Website/ Athlete Profile: Each athlete is expected to register on the following web sites

as a member of the Delaware Valley Cross Country Team.

http://freeteams.com/dvcrosscountry/ (Athlete & Parent)

https://www.remind.com/join/dvxc17 (Athlete & Parent)

http://vdoto2.com/Coaching/Invitation?c=107946&inv=38pO2lnD5E (Athlete)

Athlete progress, training feedback, and weekly announcements to both athletes and parents

will be provided through these sites. MAINTAINING A CURRENT PROFILE IS A REQUIREMENT OF

TEAM PARTICIPATION.

Practice Attendance: Each athlete is expected to attend all primary practice sessions Monday

through Friday for Junior High runners and Monday through Saturday for Varsity/Junior Varsity

runners. ATHLETES THAT FALL BELOW 80% ATTENDANCE WILL BE SUSPENDED FROM

COMPETITION AND MAY BE DROPPED FROM THE TEAM.

Every effort must be made to schedule time so that there are no conflicts with daily practice. If

a valid reason for missing practice exists (illness or emergency), the athlete must notify the

coach prior to the practice that will be missed. MISSING PRACTICE WITHOUT PRIOR

NOTIFICATION WILL RESULT IN SUSPENSION FROM COMPETITION. It is at the discretion of the

coach to determine whether or not athletes that are ill and unable to complete practice

sessions 72 hours prior to a competition date will be allowed to race. In the interest of safety,

the coaching staff reserves the right to hold out of competition any athlete that is unable to

satisfactorily complete a preceding workout session. PRACTICE IS NEVER CANCELLED.

Punctuality: Each athlete is expected to arrive at practice and competitions on time and ready

to run. IF LATENESS BECOMES CHRONIC THE ATHLETE WILL BE DROPPED FROM THE TEAM.

Practice Apparel & Equipment: Correctly fitted running shoes, appropriate length running

shorts and sweat pants are required at practice. Basketball or other long shorts are NOT

acceptable. A sports watch with a split timing function is also required at practices. CHRONIC

FAILURE TO ATTEND PRACTICE WITHOUT APPROPRIATE APPAREL AND EQUIPMENT WILL

RESULT IN DISMISSAL FROM PRACTICE.

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Competition Apparel: Athletes must wear team issued Warrior Cross Country gear at all

competitions. Other colors, insignias or slogans are NOT acceptable. Undergarments worn

beneath the team issued uniform must be solid black in color (short sleeve shirts, long sleeve

shirts, and leggings/tights). Team sweat pants/warm ups are to be worn at all competitions.

Athletes are required to wear sweat pants/warm ups before and after racing. Black running or

winter hats and black running gloves are optional depending on the race.

Practices & Group Runs: Treat each practice as a work day with respect for your peers and

coaches. Fooling around during workouts, drills, races, and down times will not be tolerated. As

a student athlete of Delaware Valley runners are to be on their best behavior at all times.

Manners are a must.

Team Leaders: Each athlete is expected to respect and follow all team leader’s directions during

summer group runs and during the Fall season. Treat all team leaders as a mentor and

instructor. Team leaders will be responsible to report absences and inappropriate conduct to

coaches. Team leaders are to guide and assist with running group runs and practices at all

times. A trial by jury will be held to address disciplinary and conduct problems on the team.

Conduct: Warrior Cross Country athletes represent a premier athletic program at Delaware Valley. They are representatives of the school and the community. Each athlete is responsible for continuing our tradition of exemplary conduct. Support teammates, make a positive contribution to the sport, and act responsibly in every situation. Problems must be handled in a mature and rational manner. Communication with the coaches and team leaders is essential. ATHELTES WHO FAIL TO FOLLOW HESE STANDARDS WILL BE DROPPED FROM THE TEAM. Warrior Cross Country Athletes will be held accountable to these rules without exception!

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WARRIOR CROSS COUNTRY

Running Shoes Are Priority

Even in the most casual of 30 minute workouts your feet may hit the ground forty-eight hundred

times! And the force on impact can easily exceed several times your own body weight. So

shoes may be the last things you think about, but they are the first thing protecting you from a

miserable season of chronic overuse injuries.

If you plan on putting in the time to do Cross Country (about 170 hours over the course of a

season), then take a moment to make an educated decision about your gear.

Go to a real running store and tell the sales person you need a quality shoe that fits your

specific running characteristics. Have them examine your old shoes and your feet in order to

evaluate your foot strike. Tell them about any chronic soreness or past injuries. And for

goodness sakes, ask the salesperson questions! Ask them to watch you walk barefoot. Ask

them to explain your foot strike. And don't forget to let them know you're on a team.

You usually get what you pay for when it comes to running shoes. The top line running shoes

sell for $80 to $100. But avoiding a nasty thing like shin splints because you spent a few more

dollars on the right shoes is worth it.

However, don't drop all your cash on the most expensive pair of shoes without regard to your

specific needs! The best way to go about it is to find the best possible shoe for YOU.

Try on several different shoes before a purchase. If possible, take a run around the block to a

get a true feel for the support and fit. Keep in mind that everyone's feet are different. A shoe

that is great for one person might not be right for another, so be picky!

We recommend you purchase shoes at a running specialty store. Most offer 10% discounts on shoes for high school athletes. The service should include a thorough foot strike analysis, where the person helping you asks that you take your shoes off and walk barefoot, or that you

run on a treadmill while a video camera records your gate cycle. If you ask for a foot strike evaluation and they don't know what you are talking about, DO NOT LET THEM HELP YOU!

Local Running Stores

http://www.nationalrunningcenter.com/

http://scrantonrunning.com/

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WARRIOR CROSS COUNTRY

• Mandatory Equipment •

REQUIRED ITEMS: The following items are required at all practices and competitions. • Water Bottle & Beach Towel

• Running Shoes (specifically fitted at running specialty store)

• Racing Flats/Spikes (required for Varsity & Junior Varsity runners only)

• Sweat Pants

• Running Shorts (NO basketball or long shorts!)

• Digital Watch with Split/Lap Time Capabilities (Garmin GPS watch or Timex)

• Locker Room Lock (always lock up your gear)

• Post Workout Protein Snack

• Warrior Cross Country Sweatshirt/Jacket and Sweatpants (Junior High only)

RECOMMENDED ITEMS: These items are not required, but recommended for serious

athletes. (Black for all clothing items) • Racing Flats/Spikes (Junior High Runners) -Running tights/leggings (for colder days)

• Garmin GPS Watch -Running hat (for colder days)

• Foam Roller (for self-massage) -Running gloves (for colder days)

• Golf Ball (for self-massage) -Compression shorts (for under uniform)

• GU (for long runs) -Bug Spray

• Large Bucket (for ice baths)

• Glide (to prevent chaffing)

COMMUNICATION PROCEDURES

PLEASE USE THE FOLLOWING PROCEDURES FOR CORRESPONDENCE: Parents are encouraged to allow their athlete to communicate directly with the coaches at

practice and through email: josephitea@dvsd.org. All communication regarding practice and meet attendance, questions about team policies,

reporting of injuries or other concerns, must start with the coaching staff.

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WARRIOR CROSS COUNTRY

• Team Apparel •

Team singlets and shorts are provided for the season at no charge. Varsity and Junior Varsity runners will receive a uniform and warm-up set. Junior High runners will receive a uniform. These items are high quality micro-fiber garments. Please care for them appropriately. Athletes will be charged replacement cost ($65 per item) for lost or

damaged garments/equipment. New T-shirts are designed each year with a team slogan for the season. Team sweats are black warm-up/sweat pants. These items are ordered through the TEAM

PACKAGE. http://battaglias.com/dvxc/ ADDITIONAL APPAREL RULES FOR COMPETITION: Delaware Valley Cross Country athletes are required to wear team issued singlet,

shorts, T-shirt and sweats/warm up at all competitions. Athletes are required to wear Delaware Valley team gear at all competitions. Other colors or insignias or slogans are NOT acceptable. ATHLETES MAY NOT WEAR COLORS OTHER THAN BLACK AND WHITE when representing the Delaware Valley Cross Country team at competitions. Apparel with slogans or insignias not related to

Delaware Valley Cross Country are NOT allowed. ADDITIONAL APPAREL RULES FOR PRACTICE: Athletes are encouraged to purchase running specific apparel for practice sessions. These may include synthetic fiber shirts, shorts and socks. Synthetic fiber running products are designed to transfer moisture and help regulate body temperature. Athletes are expected to wear shorts no longer than 6 inches at the inseam during practice. Appropriate running shorts are typically 3 inches or less at the inseam to provide necessary range of motion. Compression shorts are also appropriate.

Long/baggy basketball style shorts are NOT acceptable.

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WARRIOR CROSS COUNTRY

Parent Involvement

Warrior Cross Country DEPENDS upon the involvement of parents who are interested in the success of

their student-athletes. With your help we are able to maintain a safe and supportive environment in which

every athlete has the opportunity to experience the rewards of our sport. Please do not hesitate to get

involved!

We realize the pressures and time constraints that parents may have with work, as well as the myriad of

responsibilities related to raising teenagers. Many of you are already actively involved in other aspects of

your athlete’s life. The sacrifice you make to take part in Warrior Cross Country, no matter what role you

choose, will make a difference for these athletes.

INVOLVEMENT OPPORTUNITIES:

1. REQUIRED: Parent Volunteer as parent observer for a minimum of 2 summer group runs.

2. REQUIRED: Parent Volunteer for a minimum of 1 committee position in the DV Cross

Country Booster Club. Parent must work with other parents to complete the activities and duties of that committee.

3. Required: Be sure you and your athlete have signed up for all the required web sites the team uses throughout the season in order to stay up to date.

4. Help your student-athlete be safe and healthy. Good running shoes fitted by a trained professional are a must. Eating the right foods, drinking lots of water, and getting enough sleep are essential. Help them make Cross Country a PRIORITY in their life.

5. Attend as many Cross Country meets and inviationals as possible. This will help you learn about the sport and see the improvements of your child.

6. Parent DIVERS are need for car-pools for group runs and practice sessions

during the summer and fall season. Exact days and times TBA.

7. Attend Awards Night.

Parent Involvement – Detailed Information

A Booster Club Board member or Coach will be in charge of one committee and will hold

meetings to discuss and complete the committee’s duties and responsibilities

o Parents are required to attend Committee meetings and Booster Club meetings

Every position must be filled

We will start by having parents sign up for a committee of their choice and then assignments will

be made if necessary

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WARRIOR CROSS COUNTRY

Committee Information

1. Travel Committee

Duties & Responsibilities 1. Photos of runners at meets, invitationals, leagues, districts 2. Procure food and snacks for runners at invitationals, leagues, districts 3. Set up table & canopy at invitationals, leagues, districts 4. Take down table & canopy at invitationals, leagues, districts 5. 10 required positions – minimum 2 varsity & 2 junior high parents

2. Volunteer Committee Duties & Responsibilities 1. Work with Booster Club president to get food & snacks for home meet(s)

2. Assigned to work the refreshment stand at home meet(s)

a. Varsity runner parents work Junior High race

b. Junior High parents work Varsity race

3. Assigned to work at Turkey Trot

a. Multiple Refreshment stand assignments

b. Multiple Race Course assignments

4. Assigned to work at Youth Track Meet Stand in the Spring

5. 10 required positions - minimum 2 varsity & 2 junior high parents

3. Turkey Trot Committees

A. Sponsorship Committee Duties & Responsibilities

1. Contact, visit and attain Turkey Trot sponsorships from local businesses to cover timer and t-

shirt costs

2. Race bag goodies

3. 6 required positions - minimum 2 varsity & 2 junior high parents

B. Marketing Committee Duties & Responsibilities 1. Market and promote the DV Turkey Trot in the community via

a. Facebook, Twitter, and any other social media

b. Submit newspaper & radio articles and ads

c. Post Turkey Trot flyers in local businesses

d. Visit other races in NY, NJ, & PA and handout Turkey Trot flyers

e. Contact race directors to see if they will add Turkey Trot flyers to their race

bags or table

f. Mail flyers to race directors

2. 10 required positions - minimum 3 varsity & 3 junior high parents

4. Timing/Registration Committee Duties & Responsibilities 1. Contact and work with the Timing Company used for the Turkey Trot

2. Learn how to use RunSignUp.com

3. Work the Turkey Trot Race day registration table

4. Pre-registration counts

5. Bibs & Race bags

6. 6 required positions - minimum 2 varsity & 2 junior high parents

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WARRIOR CROSS COUNTRY

• Contact List •

COACHES TEAM WEB SITE

HEAD COACH Audrey Josephite Cell: 570-947-5154 DVHS: 570-296-1850 x1349 E-Mail: josephitea@dvsd.org ASSISTANT COACHES

Rebecca Ewald __________________ __________________ 2017 TEAM LEADERS

Vincent Schlenker 570- 228 – 9567 cell 570-228-0453 home cenzosweetz422@gmail.com Jonathan Roe

1-845-500-0634 cell 1-570-409-1401 home brebear.jon@gmail.com Laina Bogusta 570-832-5419 cell 570-409-1186 home lbogusta02@gmail.com Autumn Baker

570-832-0632 cell 570-685-5648 home bakera001@outlook.com

http://freeteams.com/dvcrosscountry/

PARENT LIAISON

Julie Krick 570-575-5532 jkrick@ptd.net VOLUNTEER COORDINATOR

____________________________

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WARRIOR CROSS COUNTRY

Appendix: Cross Country Circuits - From Warm up to Cool down PHASE 1 - See team website for videos (you must sign in to view):

Performance Warm-up (WKs 1-5) Phase 1 600m BAREFOOT run (grass lap) 2x20m forward skips w/arm swing 2x20m lateral shuffle w/arm swing 2x20m lateral crossovers 600m BAREFOOT run (grass lap) 20 sec. forward fence hurdles 20 sec. backward fence hurdels 20 sec. side to side leg swings 20 sec. front to back leg swings 600m BAREFOOT run (grass lap) 2x10m forward “h” skips 2x10m forward heel lift 2x10m forward knee lift MEDIUM warm-up run –time indicated on training calendar (10-25min)

Performance Cool-down (WKs 1-5) Phase 1 MEDIUM cool-down run –time indicated on training calendar (10-25min) A CIRCUIT: 10-15 x triceps dips on bench 10 x double leg jump-ups on bench/table 10-15 x bodyweight rows 10x forward step-up/knee drive B CIRCUIT: 20 x mountain climbers 10-15 x lateral reach push-ups 2x10m lateral squat walk 600m BAREFOOT run (grass lap) 60 sec. leg lifts 60 sec. chest lifts 60 sec. fingertip-to-writst sit ups 60 sec. birg dogs 60 sec. elbow-to-knee diagonal crunch STRETCH CIRCUIT

Fitness Warm-up (WKs 1-5) Phase 1 600m BAREFOOT run (grass lap)

BAREFOOT CIRCUIT

20m inchworms

20m walking pillar dips

20m walking leg swings

60 sec. hip/trunk rotations

60 sec. inverted splits

60 sec. inverted scissors

60 sec. chest eagles

60 sec. back eagles

20m backward prisoner lunge twist

Jog Variation Between Each:

360 jog x 2

lateral shuffle x 2

lateral crossover x2

lateral saddle swing x 2

Fitness Cool-down

(Wks 1-5) Phase 1

BAREFOOT CIRCUIT

20m walk toes up and out

20m walk toes up and in

20m walk heels up and out

20m walk heels up and in

CORE CIRCUIT

3x30 sec. plank matrix

60 sec. scoops

60 sec chest crawl

60 sec. low reach crunch

60 sec. pistons

60 sec. opposite arm/leg

60 sec. side crunches

GSM CIRCUIT

STRETCH CIRCUIT

LADDER DRILLS

1. Forward double leg “hop scotch”

2. Forward double leg “slalom”

3. Forward double leg “snake”

4. Forward half step (x2)

5. Forward quick step

6. Lateral quick step

7. Lateral shuffle step

8. Lateral “x-country” switch step

9. Forward “icky shuffle”

10. Forward “speed skater”

Morning Fitness Routine

(WKs 1-5) Phase 1

60-90 sec per set. 30m run btw each.

A: BAREFOOT CIRCUIT

SWISS BALL:

1. Supine inner thigh drop push

2. Prone stink bugs

3. Lateral oblique crunch (feet on wall)

4. Supine heels on ball dbl leg hamstring

curls

5. Supine leg lift twists

6. Prone back extention w/ball under hips,

arms under shin (feet on wall)

7. Supine hands to ankles ball pass

8. Prone hips on ball single leg lifts

9. Lateral side split leg raises

MEDICINE BALL:

1. Good mornings ball btwn shoulders

2. Standing straight-arm circles

3. Sit up diagonal wood chops

4. Kettle bell swings

5. Standing straight-arm rainbow

6. Inchworm roll out/back

7. Standing staright-arm twists

8. Pillar single leg, forward dip

9. Standing front slams

B: BAREFOOT CIRCUIT

SWISS BALL:

1. Straight arm rollout from knees

2. Supine inner thigh drop push

3. Prone hands on floor, feet on ball,

lateral walk, lateral leg

4. Lateral oblique crunch twist (feet on wall)

5. Supine heels on ball dbl leg hip thrust

6. Rotisserie chicken supine sine heel on

bal, hips up, rotate

7. Prone hips on ball back extention arms

straight in front (feet on wall)

8. Supine hand to ankle ball pass

9. Lateral elbow stand (feet on bench,

forearm on floor) knee drives

MEDICINE BALL:

1. Around the world, full circles from hip

straight arm ball overhead

2. Diagonal squat hay bales

3. Standing knee lift staright arm twist

4. Sit up ball on chest

5. Inchworm bounce out/back

6. Lateral staright-arm overhead hand to

hand toss

7. Squat straight arm front hold

8. Pillar single leg clock bounce

9. Chest lifts arm lateral over ball

Strength Circuit Routine

(WKs 1-5) Phase 1

2-3 circuits: MAX weight for 8 reps

A. STRENGTH CIRCUIT

1. 8 x arm curls (dumbells)

2. 16 x side pulls (dumbells)

3. 8 x front lat pulls (machine/band)

4. 8 x bent row (dumbells)

5. 8 x military press (dumbells)

6. 8 x full squats (bar/dumbells)

7. 8 x windmills (dumbells)

8. 8 x triceps push downs (machine/band)

9. 60 sec running arms (dumbells)

B. STRENGTH CIRCUIT

1. 10+ x back extensions

2. 8 x push up rows (dumbells)

3. 8 xback lat pulls (machine/band)

4. 8 x lunge w/weight (dumbells)

5. 8 x incline press (dumbells)

6. 8 x arm front/sides raises (dumbells)

7. 8 x dead lifts (bar/dumbells)

8. 8 x bar dips

9. 15 x single leg squat taps (box)

10. 8 x bent back fly single arm on bench

(dumbell)

Stretch Circuit

1. Tricepts (elbow behing head)

2. Shoulder (pull arm in front)

3. Oblique/IT band (standing leg

crossover, side reach over head

4. Hamstring(stqanding crossover reach)

5. Quad (standing, pull ankle away from

same side glute)

6. Upper calf (standing, staright leg)

7. Lower calf (standing, bent leg)

8. Grain/hamstring (lateral lunge)

9. Grain quad (forward lunge, ankle to

glute)

10. Quad (hip thrust, knee down)

11. IT band (lunge/shin to ground)

12. IT Band/Glute (ankle on knee, sag

hips)

13. Hamstring (sit modified hurdle)

14. Grain (butterfly sit)

15. Hips/back (corckscrew sit

16. Glute/hip (corkscrew sit/knee to

chest)

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G-S-M Circuit

1. 10 x sway-back/Cat-back

2. 10 x lateral abductor leg raises

(inverted/neutral/out)

3. 10 x Lateral adductor leg raises

(inverted/heutral/out)

4. 10 x scorpion

5. 10 x Donkey whip

6. 10 x Fire hydrant

7. 10 x Standing straight leg lift matrix

8. 10 x Dbl leg bridge thrust

SAM Easy Circuit

1. 20 sec. Prone Plank

2. 20 sec. side plank

3. 20 sec. supine plank

4. 8 x single leg bridge

5. 8 x clams

6. 8 x Reverse clams

7. 8 x Reverse air clams

8. 8x Lateral leg raises(In/out/neutral)

9. 8 Donkey kicks

10. 8x Donkey whips

11. 8 x Fire hydrants

12. 8 x Knee circles foreward

13. 8 x knee circles backward

14. 10 x Lower body crawl

15. 10 x Iron Cross

16. 10 x Australian crawl

17. 10 x Grainers

18. 5 x Cat Cow

19. 10 x Scorpians

SAM Hard Circuit

1. 30m skipping forward

2. 30m skipping to side

3. 10x lateral shuffle

4. 5 x Forward walking lunge

5. 10 x Wide outs

6. 10 Mountain climbers

7. 10 x Lateral lunge

8. 10 x Wave lunges

9. 25 sec. prone plank

10. 25 sec. side plank

11. 25 sec. supine plank

12. 10 sec V-Sit

13. 10 x superman

14. 10 sec V-Sit

15. 5 x split squat

16. 5 x side walk squate each leg

17. 8x Good Morning

18. 5 x Bird Dog

19. 8 x Clams

20. 8 x Reverse clams

21. 8 x Reverse Air clams

22. 8 x Lateral leg raises (in/out/neutral)

23. 8 x Donkey kicks

24. 8 x Donkey Whips

25. 8 x Fire Hydrants

26. 8x Knee circles forward

27. 8 x Knee circles backward

28. 10 x lower body crawl

29. 10 x Iron Cross

30. 10 x Australian Crawl

31. 10 x Groiners

32. 5 x Cat Cow

SGP Circuit

1. 10 x Knee Rise

2. 60 sec. Downward Reach

3. 60 sec. Torso Press

4. 60 sec. Hip Stretch each side

5. 60 sec. Supported Pigeon pose each

side

6. 30 sec. Seated Trunk twist each side

7. 20 sec. butterfly stretch

8. 30 sec. Seated forward stretch

9. 30 sec. Supine Knee pull (each side)

10. 30 sec. Supine hamstring stretch (each

side)

11. 10 x Back roll

12. 30 x Flickers

13. 30 x Legs overhead

14. 30 x Knees to chest

15. 50 x Cruncher

16. 10 x Crisscross

17. 10 x Bicycle

18. 10 x Hip Rotation

19. 50 x Leg Lifter

20. 40 x Switcher

21. 10 x Arch the back

22. 20 x Squiggles – knees bent

23. 10 x Squiggles – legs straight

24. 30 x On your side crunch ( each side)

25. 50 push ups (start with 10 and move

up to 50)

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• Mileage Recommendations •

Returning Runners

Review the VDOT program online for summer mileage plans

http://vdoto2.com/Coaching/Invitation?c=107946&inv=38pO2lnD5E

Beginning Runners:

Start out by running at an easy comfortatble pace for 20-25 minutes 3-4 times a week. After 4

weeks add a 40 minute day. By week 8 you should be running 4-5 days a week. Your shortest

runs should be 30 minutes, with 1-2 long runs over 40 minutes each week.

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Directions to Running Locations

Pittman Orchard – McDade Trail Start out from DVHS parking area and turn left towards Milford Turn left onto US-209 S/E Harford St. Continue to follow US-209 S. Turn left into Pittman Orchard Parking Area before Raymondskill Rd. If you reach Zimmerman Rd you've gone about 1.1 miles too far.

Dingmans Falls – McDade Trail Start out from DVHS parking area and turn left towards Milford Turn left onto US-209 S/E Harford St. Continue to follow US-209 S. Take the first right just after you go through the light towards NJ (739) Park near the road in the parking area ( McDade Trail in across the Road)

(If you can’t park near the road follow the road back to the Falls and park in the parking lot. Runners will need to run out to McDade Trail if this happens)

Old Milford Rd Start out from DVHS parking area and turn left towards Milford Turn right at Tractor Supply then right onto Old Milford Rd – Follow road to park at the turn around

Old Mine Road (NJ) Start out from DVHS parking area and turn left towards Milford Turn left onto US-209 S/E Harford St. Continue to follow US-209 S. Turn left and go over the bridge into NJ. Turn right on to Old Mine Road (Mile 1: Park in second parking area) (Mile 3: Drive 3 miles down Old Mine Road and park on left before Jager Rd)

Key Foods (Grey Towers) Start out from DVHS parking area and turn left towards Milford Turn right onto US-209 S/E Harford St. Turn right into Key Foods

(Park near funeral home.)

Hornbecks/Chestnut Ridge Rd/McDade Trail Start out from DVHS parking area and turn left towards Milford Turn left onto US-209 S/E Harford St. Continue to follow US-209 S. Go through the light and continue on 209. Turn right on dirt road after Chestnut Ridge Rd when you see the sign for Hornbecks

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Directions to Running Locations Continued

Sawmill Pond (near Sawmill Campground at High Point State Park, NJ)

From Milford:

Cross the Milford/Montague bridge into New Jersey and turn left up the hill onto Route 650 (Deckertown

Turnpike) soon after crossing the bridge. Follow Route 650 for 6.5 miles and turn left onto Sawmill

Rd. Follow this road for 2.75 miles toward Sawmill Campground. The parking area is on the left across from

Sawmill Pond. Travel time from Milford: 20 minutes

From Matamoras:

Take Route 84 East to Exit 1 (Port Jervis/Sussex). Turn left onto Route 23, travel about 4 miles up the big hill,

and turn right onto Sawmill Rd. Continue on this road toward Sawmill Campground for 1.75 miles. The

parking area is on the right across from Sawmill Pond. Travel time from Matamoras: 15 minutes

Old Mine Rd, NJ – Mile 1

Pittman Orchard, PA

Dingmans Falls– McDade Trail in PA

Hornbeck/Chestnut Ridge Rd/McDade

Trail in PA

Key Foods/Grey Towers

Old Mine Rd, NJ – Mile 3