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Improving Her Training For A Cross Country Team At Her School

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Jane, a 13-year-old female wants to join her cross-country team at her school; Jane is a beginner with no endurance, as well has no history of strength training, but has participated in gym class at school. She has no injuries and has come to me in the sports off-season; this season last roughly 14 weeks, and does not need to be sport-specific. While paying close mind that this season will fall during the winter months. We will use this season to focus on improving her tolerance for her later training and competition days. She will be participating in 2-mile runs during her competitions, and wants to improve in her endurance while still reaching a shorter timed run and improvement in her strength to assist with prevention of injuries. I …show more content…

Due to her not having any experience running or strength training I will need to have her perform a test so I will know where to begin with her training and progression points. I will have her perform a 1-mile run/walk test and chart the time it takes for her to complete this to compare with her end of season results. While designing her program, I will need to keep in mind that she is young, and a beginner; I need to keep the exercises fun, so she is likely to stay interested and to get into a rhythm. This season will be filled with low to moderate intensity, and her durations will be long, increasing by 5-10% each week.
We will incorporate strength exercises into her weekly training routine throughout her 14-week off-season, to improve her aerobic capacity, working her oxidative system, and type 1 fiber recruitment:

These strength exercises will be incorporated into her weekly workout routine to 2-3 days a week, she will have an additional 2-3 days that will be focused on longer duration running. These strength exercises will help her improve with her posture, decrease muscle fatigue time, better handling of load placement on her body, and decrease risk of injury. Exercises such as these help build up the core, the core muscles are important to cross country runners because they help stabilize the body, balance, posture, as well as decrease risk of injury. Working these muscles, help increase muscle fiber recruitment, which with more muscle fiber

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