What are some old drills to do for xc and track? And some strength exercises that don't involve free weights so they can be done after a run?
What are some old drills to do for xc and track? And some strength exercises that don't involve free weights so they can be done after a run?
Search for the mcmillian drills for distance runners dvd. Order. Enjoy.
Why do you need 'old' drills?
Try
http://runningtimes.com/Article.aspx?ArticleID=23764&PageNum=1
They're free. Props to Jay Johnson for making that happen.
There are a lot of drills you can do. Balancing on each foot separately, hopping on each foot separately, skipping, crunches, pushups, high knee drill, eccentric calf raises. Best to start with some of these strengthening drills early to strengthen muscles before increasing mileage too much. People with stronger calves and feet are less likely to get injured, and many runners have weaker calves in comparison to their quads and hamstrings. Exercises which target each leg separately are especially effective to prevent people from having too much of a disparity in strength between the right and left leg.