Being prepared for your cross country races requires more than just some practice runs on the roads or trails. Incorporating exercises such as plyometrics and agility drills, as well as workouts such as hill intervals, can help you improve your strength, endurance, and mental toughness. Here are some effective cross country practice workouts to incorporate into your team or individual training.
Build Power and Speed With Plyometrics Exercises
Plyometric exercises typically involve quick, explosive movements that engage multiple muscle groups simultaneously. By performing exercises like box jumps, squat jumps, and clap push-ups, you can improve your overall strength and power.
Plus, plyometrics can help you navigate challenging terrain more efficiently. Cross country courses often feature various obstacles and uneven surfaces, requiring quick bursts of power to overcome them. By training your body to generate explosive force, you’ll be better equipped to handle these obstacles and maintain your momentum.
Remember that plyometric exercises are high-impact and require a certain level of strength and stability. It’s important to gradually increase the intensity and difficulty of the exercises to avoid injury.
Here are some plyometric exercises to add to your training:
Box jumps
1.You’ll need a very sturdy box or something to jump on that’s about one to two feet high.
2. Stand facing the box, about 6 inches away from it.
3. Bend your knees and squat down to jump onto the box with both feet.
4. Swing your arms behind you and then jump up into the air, swinging your arms up and forward.
5. Land softly with both feet at the same time on top of the box, leading with the balls of your feet. Aim for a soft landing, so your knees and hips bend naturally.
6. Step carefully off the box and position yourself for the next repetition.
7. Do 2 to 3 sets of 8 to 12 repetitions.
Burpees
1. Begin in a standing position with your feet shoulder-width apart.
2. Drop into a squat position. Keep your feet flat on the floor. Place your hands on the floor (palms down) in front of your feet.
3. Kick your legs back into a high plank position, keeping your body in a straight line.
4. Lower toward the ground for one push-up.
5. Rise back to high plank. Focus on keeping your body straight.
6. Return to a squat position. When you land, make sure your feet are flat on the floor.
7. Jump and reach your arms up overhead.
8. Do 2 to 3 sets of 8 to 12 repetitions.
Squat Jumps
1. Start in a squatting position with the knees bent.
2. Press up through your feet and jump up explosively off the ground.
3. Lift your arms up as you jump.
4. Land softly in the squat position and pause for a moment, then jump again.
5. Do 2 to 3 sets of 8 to 12 squat jumps.
Clapping push-ups
1. Start in a front plank position.
2. Lower yourself until your chest is just above the ground.
3. Explode off the ground, pushing as hard as you can so that your hands come off the floor.
4. Quickly clap your hands together in the air.
5. Return to the starting position.
6. Continue for 30 seconds.
Boost Endurance and Strength With Hill Sprints
Hill sprints are a fantastic way to develop your cardiovascular endurance while simultaneously building leg strength. By sprinting uphill, you are challenging your muscles to work harder against the resistance of gravity, increasing your overall power and speed. Additionally, the incline of the hill engages your core and stabilizer muscles for improved balance.
How to Do Hill Sprints
Start by finding a hill with a moderate incline that’s suitable for your fitness level. Begin with a short warm-up to get your muscles ready for the workout. Then, gradually increase your speed as you approach the base of the hill, and with explosive energy, sprint up the incline as fast as possible.
As you sprint, focus on maintaining proper form and rhythm. Drive your arms forward and pump your legs with purpose, engaging your glutes and quads to power you up the hill. Keep your chest lifted, shoulders relaxed, and eyes focused ahead to maintain a strong and efficient stride.
Start with a few repetitions of hill sprints and gradually increase the number and duration over time. Remember to listen to your body and give yourself adequate recovery between each sprint. As you progress, you can also vary the intensity by experimenting with different distances and inclines.
Improve Racing Skills With Agility Drills
Agility drills require focus, concentration, and quick thinking, which are all essential for success in cross country races. Doing agility drills can help you improve your reaction time and train your body to respond rapidly to changes in direction. You’ll improve your physical speed and agility, but also fine-tune your racing skills.
Here are some agility drills that cross country runners can incorporate into their training:
Zigzag Cone Drill
1. Set up a series of cones in a zigzag pattern, spacing them out evenly.
2. Start at one end of the course and begin sprinting towards the first cone.
3. As you approach the cone, quickly change direction and sprint towards the next one.
4. Continue this zigzag pattern until you reach the end of the course.
5. Aim to maintain a smooth and fluid motion as you change directions, focusing on quick and efficient movements.
Ladder Shuffle
1. Set up an agility ladder on the ground.
2. Stand at the beginning of the ladder with your feet slightly wider than shoulder-width apart.
3. Begin by stepping into the first square of the ladder with your right foot, then quickly bring your left foot into the same square. Drive your knees up and maintain a slight forward lean.
4. Continue this alternating pattern as you move down the ladder, maintaining a quick and rhythmic shuffle motion.
5. As the drill becomes easier, challenge yourself by increasing your speed and focus on your technique. Keep your movements light and explosive, ensuring that you are landing softly and quickly transitioning from one foot to the other.
T-Drill
1. Start by setting up four cones in a T-shape pattern on the ground.
2. Stand at the base of the T, facing the top of the T. Your starting position will be at the center cone.
3. As you begin, explode out of the center cone and sprint towards one of the cones at the top of the T.
4. Touch the cone with your hand and quickly change direction, sprinting back to the center cone.
5. Without hesitating, sprint towards the cone on the opposite side and touch it. Again, change direction and return to the center cone.
6. Continue to repeat this pattern, moving quickly and staying light on your feet. Focus on maintaining proper form and swift transitions between each cone.
Also see: Cross Country Running Quotes and Mottos
Running coach Christine Luff is an ACE-certified personal trainer and youth fitness specialist.
