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Our Daily Routine

Overview
Our daily practices will follow this routine:
1.        Warmup as a team- if you show up late, do entire warmup before stretching.
2.        Do the drills as a team if scheduled.
3.        Workout
4.        Cool down on hard workout days- immediately after workout!
5.        Post-stretch- as a team if possible, otherwise individually
6.        Ice baths on hard days-varsity

The Warmup
The warmup at the beginning of a practice is intended to warm and loosen your body up so that it can gradually get ready for the intensity of the workout to come. Start slow! This should take 10 minutes- a minimum amount of time to properly warmup. You should concentrate on your form; try to remain loose and relaxed during the warmup. Also, pay close attention to your muscles; try to identify areas of soreness or tightness for extended stretching. If you arrive late to practice, get the full warmup in and then catch up on the stretches.

Drills
Our drills are intended to build flexibility, strength, coordination, and quickness, as well as to develop the proper running form. They are also used to get the body ready for the more intense activity. We will usually do drills 2 to 3 times a week until a few weeks before the end of the season. Some of the drills we do in practice are as follows:

1. Duck Walk                 1 @ 25m        Strengthen lower leg
2. Toe Walk                 1 @ 25m        Strength lower leg
3. A Skip                1 @ 25m Strength, Form of Arms
4. B Skip                                1 @ 25m        Coordination and Flexibility
5. Cheerleader                2 @ 25m        Build Rhythm, Flexibility, and Core Strength
6. High Knees                1 @ 25m        Form and Coordination, Hip flexors
7. Butt Kicks                1 @ 25m        Form, Build Opposite Muscle Groups
8. Carioka                2 @ 25m        Strengthen upper lower leg
9. Back Run                1 @ 25m        Strengthen back leg
10. Side straight leg lift        1 @ 25m        Strength, Flexibility, Hip Flexors
11. Stork                                1 @ 25m        Strength, Flexibility, Hip Flexors
11. Lunges                1 @ 25m        Strength, Flexibility, Hip Flexors
12. Accelerations                2 @ 50m        Form and Speed

Cool Down
The warmdown after a hard workout or race should be done immediately (within 5 mins after workout or race). During intense physical activity, the body builds up lactic acid in the muscles, which given time will be naturally flushed from the body. However, this can take 24 to 72 hours to complete. A 10 min easy run will helps flush these toxins ( and subsequently the soreness that is felt) from the body. Thus, after long runs or intense fast workouts, we will be running a Cool Down. And a race is a hard workout. So, after every race, make sure to start a 10-30 min easy run Cool Down as soon as possible.
Remember: Water is also important to get during and after workouts-especially in hot and/or humid weather.

Post-Stretch
The stretch after a workout will help the body recover as it helps keep muscles loose as the body cools-down. It will also be the best time to increase the flexibility of your muscles. Post-stretching is an important part of injury prevention.

1. Butterfly         2. Bend Straight/ Side        3. Delta                4. Captain        5. Achilles