Oak Hill Oak Hill Cross CountryCross Country

““Changing the Mindset!”Changing the Mindset!”

Key PointsKey Points

AccomplishmentsAccomplishments Philosophy (Mental)Philosophy (Mental) Scheduling / Meet StrategyScheduling / Meet Strategy Training PhilosophyTraining Philosophy TrainingTraining Recruiting / Junior High ProgramRecruiting / Junior High Program

Keys to SuccessKeys to Success

Engage your athletes and community in Engage your athletes and community in sportsport

Positive Mind-Set (“It can be done!” – Positive Mind-Set (“It can be done!” – attitude)attitude)

Motivation (Seniors) – Chris Nolan factorMotivation (Seniors) – Chris Nolan factor Understanding of Goals and what sacrifices Understanding of Goals and what sacrifices

are needed to get thereare needed to get there Confidence Throughout Season – End in Confidence Throughout Season – End in

MindMind HEALTH !!!HEALTH !!!

OHXC Philosophy QuoteOHXC Philosophy Quote

“Treat a person as he is, and” he will remain as he is. But, treat him as he could be, and he will become what he should be.

- Jimmie Johnson

Think & Dream Think & Dream Like a big schoolLike a big school

Bigger than County ChampsBigger than County Champs Bigger than Conference ChampsBigger than Conference Champs Beyond Sectional ChampsBeyond Sectional Champs Unsatisfied with Regional ChampionshipUnsatisfied with Regional Championship Unsatisfied with Semi-State QualificationUnsatisfied with Semi-State Qualification People Remember how you finished People Remember how you finished

not……..not……..- Your Start / Dual meet record / Invite Your Start / Dual meet record / Invite

ResultsResults BEGIN WITH END GOAL IN MIND !!BEGIN WITH END GOAL IN MIND !!

““BE A CHAMPION”BE A CHAMPION”

Treat Academics like a Treat Academics like a CHAMPIONCHAMPION

Act like a CHAMPIONAct like a CHAMPION

Practice like a CHAMPIONPractice like a CHAMPION

Think like a CHAMPION Think like a CHAMPION

&&

DREAM LIKE A CHAMPION !!DREAM LIKE A CHAMPION !!

Locker Room MaterialLocker Room Material "The only thing that stands between a man "The only thing that stands between a man

and what he wants from life is often merely and what he wants from life is often merely the will to try it and the faith to believe that it the will to try it and the faith to believe that it is possible." is possible." -- Unknown -- Unknown

““Winners are simply willing to do what losers Winners are simply willing to do what losers WON’T!” ~ UnknownWON’T!” ~ Unknown

““Championships are won by uncommon Championships are won by uncommon people!” people!” ~ Coach K~ Coach K

““If you succeed its sometimes your fault….but If you succeed its sometimes your fault….but if you fail its your fault…NO ONE ELSES!”if you fail its your fault…NO ONE ELSES!”~ Coach Keady~ Coach Keady

today?today?

Gain Benefit from ScheduleGain Benefit from Schedule

No Dual & Triangular MeetsNo Dual & Triangular Meets More College-Type ScheduleMore College-Type Schedule Run down when allowedRun down when allowed Take advantage of Take advantage of

opportunitiesopportunities Run up when time is rightRun up when time is right

Running DownRunning Down“Stay Positive”“Stay Positive”

Reiterate positivesReiterate positives

(less intense race / train hard / still be (less intense race / train hard / still be successful)successful)

Take care of our businessTake care of our business Pay NO ATTENTION to other race times!!Pay NO ATTENTION to other race times!! Pay ATTENTION to other individuals in Pay ATTENTION to other individuals in

races!!races!! Set goals based on individuals not timesSet goals based on individuals not times View as honor to run with BIG BOYSView as honor to run with BIG BOYS

Health !!!Health !!!

Stay off the RoadsStay off the Roads(limit stress on legs = fresher legs late (limit stress on legs = fresher legs late

in year)in year) Daily Warm UpDaily Warm Up Effectively StretchEffectively Stretch(emphasis on hips, lower leg, back)(emphasis on hips, lower leg, back) Make easy days Easy!!Make easy days Easy!! Take a day offTake a day off Recognize onset of injury earlyRecognize onset of injury early

Training PhilosophyTraining Philosophy

More isn’t Better / Smarter is BetterMore isn’t Better / Smarter is Better Train with PurposeTrain with Purpose Be efficientBe efficient Allow & Insist upon EASY DAYS!!!Allow & Insist upon EASY DAYS!!! Bring it MondayBring it Monday No morning runs…all morning swimsNo morning runs…all morning swims Weights / CoreWeights / Core Watch Danger Zone (45 plus miles Watch Danger Zone (45 plus miles

pw)pw)

OHXC Training Key PartsOHXC Training Key Parts

Broken down milesBroken down miles Intervals on Grass – K’s, K’s, and more K’sIntervals on Grass – K’s, K’s, and more K’s Race Pace Runs – current or desiredRace Pace Runs – current or desired Hills – 100/200 m with extended work at Hills – 100/200 m with extended work at

toptop Pool Work - swim / relays / jog / treadPool Work - swim / relays / jog / tread Track work – 400’s or pace / pace / bust Track work – 400’s or pace / pace / bust Easy Days – light or mixed distanceEasy Days – light or mixed distance Extended Strides – 50-100 yardsExtended Strides – 50-100 yards

Summer Training GroupsSummer Training Groups

Eagle / Varsity / StateEagle / Varsity / State EagleEagle – frosh. or newcomers – frosh. or newcomers

(even very talented 9 (even very talented 9thth graders) graders) VarsityVarsity – returning athletes with only – returning athletes with only

junior varsity experience or coming off junior varsity experience or coming off injury (also for injury (also for injury prone athletes)injury prone athletes)

StateState – returning athletes with varsity – returning athletes with varsity experienceexperience

Summer SessionsSummer Sessions Broken into three sessionsBroken into three sessions # 1 – Base Building (Mid June to July)# 1 – Base Building (Mid June to July)Meet 3-4 times per week for easy distance Meet 3-4 times per week for easy distance

runs, pool workouts, weights, core workruns, pool workouts, weights, core work # 2 – Make or Break (1# 2 – Make or Break (1stst three weeks of July) three weeks of July)Meet 3-4 times per week for mixture of easy Meet 3-4 times per week for mixture of easy

distance runs & interval training – HILLS!!!distance runs & interval training – HILLS!!! # 3 – Meet Prep (last week of July)# 3 – Meet Prep (last week of July)Start meeting daily (twice a day for two Start meeting daily (twice a day for two

weeks) to begin full practice routineweeks) to begin full practice routine

Early Season WorkoutsEarly Season Workouts

Fartlek Training – 30-40 minutesFartlek Training – 30-40 minutes Long distance with built in stridesLong distance with built in strides Intervals – 1K, 2K, Miles (5-8 repeats)Intervals – 1K, 2K, Miles (5-8 repeats) Race Pace – timed (5:00-12:00 minutes)Race Pace – timed (5:00-12:00 minutes)

distance (300-800 meters)distance (300-800 meters) Hills – 300-600 meters (5-10 repeats)Hills – 300-600 meters (5-10 repeats)

(distance before and after)(distance before and after)

Mid Season WorkoutsMid Season Workouts

Same as Early Season – quicker pace Same as Early Season – quicker pace Higher intensity (numbers/frequency)Higher intensity (numbers/frequency) Maybe 1-2 Track Workouts (400-800 Maybe 1-2 Track Workouts (400-800

repeats)repeats) Ladder Workouts on grass (low 100 – high Ladder Workouts on grass (low 100 – high

mile)mile) Weekly Pool Workouts (30-45 minutes)Weekly Pool Workouts (30-45 minutes) Introduction of extended stridesIntroduction of extended strides Continue weights and core trainingContinue weights and core training

Championship Season Championship Season WorkoutsWorkouts

Less milesLess miles Up tempo not SPEED workUp tempo not SPEED work(intervals on track or grass no longer than (intervals on track or grass no longer than

600 meters) 600 meters) Easy days are easierEasy days are easier No more pool workoutsNo more pool workouts No more weightsNo more weights Extended Strides Every DayExtended Strides Every Day(10 yards easy / 100 yards up tempo / 10 (10 yards easy / 100 yards up tempo / 10

yards easy)yards easy)

Favorite WORKOUTSFavorite WORKOUTS

400 King Workout400 King Workout Pace-Pace BustPace-Pace Bust Auburn Pace Bust LadderAuburn Pace Bust Ladder K RepeatsK Repeats The HillThe Hill Staggered Run DownsStaggered Run Downs Poker Poker

HARD DAYHARD DAY

1 ½ Mile warm up1 ½ Mile warm up Stretch Stretch 6/8 X K @ 3:30-4:45 on 5:00-5:30 cycle6/8 X K @ 3:30-4:45 on 5:00-5:30 cycle 1 ½ Mile cool down1 ½ Mile cool down StretchStretch 15 minute “Abdominal Workout” or 15 minute “Abdominal Workout” or

“Circuits”“Circuits”

* 6-9 Mile Day* 6-9 Mile Day

EASY DISTANCE DAYEASY DISTANCE DAY

1 ½ Mile Warm Up1 ½ Mile Warm Up StretchStretch 3 K Indian Run3 K Indian Run Additional 3-5 K on your ownAdditional 3-5 K on your own Weights / StretchWeights / Stretch

* 5 – 8 Mile day* 5 – 8 Mile day* Late season add 8-10 Extended * Late season add 8-10 Extended

StridesStrides

PRE RACE DAYPRE RACE DAY

4-7 K Easy Distance4-7 K Easy Distance 6-8 X Extended Strides (100 6-8 X Extended Strides (100

yards)yards) StretchStretch

* 3 – 5 Mile Day* 3 – 5 Mile Day

400 KING & QUEEN400 KING & QUEEN 16-20 X 400 m16-20 X 400 m Target pace is around 70 secondsTarget pace is around 70 seconds(goal to stay on same pace for each)(goal to stay on same pace for each) 2:00 or 3:00 cycle2:00 or 3:00 cycle Goal = do all Goal = do all Drop below 80 or 90 seconds and sit one Drop below 80 or 90 seconds and sit one

outout• Past Averages for 20– Bellinotti (05) : 66.2Past Averages for 20– Bellinotti (05) : 66.2

McClain (06) : 67.0McClain (06) : 67.0 Balser (O6) : 67.8Balser (O6) : 67.8

Hill WorkoutHill Workout

2-3 Mile Distance Run2-3 Mile Distance Run StretchStretch 5-8 x 350 meter Hill Loop (Hill – 5-8 x 350 meter Hill Loop (Hill –

100m)100m)

(Jog down hill b/w reps….2:30-3:00 (Jog down hill b/w reps….2:30-3:00 cycle)cycle)

2-3 Mile Distance Run2-3 Mile Distance Run

POOL WorkoutPOOL Workout

5-10 Tread Warm Up5-10 Tread Warm Up 30 Minutes Swim/Aqua Jog (w/ partner – 5 30 Minutes Swim/Aqua Jog (w/ partner – 5

set)set) Set 1Set 1 Set 2Set 2- 3 min swim3 min swim - 3 min aqua jog- 3 min aqua jog- 2 min aqua jog2 min aqua jog - 2 min swim- 2 min swim- 1 min tread 1 min tread - 1 min tread- 1 min tread Team relays (swimming / aqua jogging + Team relays (swimming / aqua jogging +

dips)dips)

Auburn workoutAuburn workout

Pace / Bust Ladder- (K’s on Pace / Bust Ladder- (K’s on Track)Track)

800 m current race pace / 200 m bust 800 m current race pace / 200 m bust 700 m current race pace / 300 m bust700 m current race pace / 300 m bust 600 m current race pace / 400 m bust600 m current race pace / 400 m bust 700 m current race pace / 300 m bust700 m current race pace / 300 m bust 800 m current race pace / 200 m bust800 m current race pace / 200 m bust* Bust is still controlled * Bust is still controlled * 2 lap jog b/w * 2 lap jog b/w

RACE WORKOUTRACE WORKOUT

(*) Works ability mentally focus on target (*) Works ability mentally focus on target aheadahead

3-4 X Mile or 5-7 X K (with full recovery)3-4 X Mile or 5-7 X K (with full recovery)- Team is staggered from slowest to fastestTeam is staggered from slowest to fastest- Each Runner gets a 10-15 second start on nextEach Runner gets a 10-15 second start on next- Everyone starts at 0 Everyone starts at 0 - Each person you pass gains you a pointEach person you pass gains you a point- Each person that passes you takes away a pointEach person that passes you takes away a point- Goal is either finish with 1-15 pointsGoal is either finish with 1-15 points

RecruitingRecruiting

PE ClassPE Class Run-Offs (football, soccer)Run-Offs (football, soccer) Share Athletes (soccer, baseball)Share Athletes (soccer, baseball) Make it fun (camp, overnights)Make it fun (camp, overnights) Family Atmosphere (dinners)Family Atmosphere (dinners) Use the Kids - World’s greatest Use the Kids - World’s greatest

salesmen!!!salesmen!!!

Junior HighJunior High

Just a Taste – introduction to sportJust a Taste – introduction to sport Familiar with RoutineFamiliar with Routine

(stretching, warm ups, cool downs, (stretching, warm ups, cool downs, workouts)workouts)

Work EthicWork Ethic Taste of big timeTaste of big time Make it Fun – Make them want more!Make it Fun – Make them want more! Expectations / GoalsExpectations / Goals