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‘I used to be an athlete'

‘I used to be an athlete'. Core For Distance Runners Robert Gary The Ohio State University Head Cross Country Coach 96’ & 04’ Olympian 9 Time World Cross Team Member. Q: What is Core?.

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‘I used to be an athlete'

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  1. ‘I used to be an athlete' Core For Distance Runners Robert Gary The Ohio State University Head Cross Country Coach 96’ & 04’ Olympian 9 Time World Cross Team Member

  2. Q: What is Core? A strong core is more than "six-pack abs"; it is your body's power zone-the beginning of all movement. The body's core includes the muscles of the shoulders, the chest, the abdomen, the hips, the pelvis, and the upper to lower back muscles.

  3. Q: Better Definition… Can a cross country runner handle left-hand turns, sharp uphills, muddy patches, a fast early pace, the stop and go, wind, rocky ground, driving rain, rolling hills, sprint finishes etc.? “You can have all the heart in the world but it doesn’t mean anything unless you have the legs.”- Lance Armstrong

  4. 3 Reasons: • Form vs. Muscled Effort • Great Team Exercises • Tapering Tool

  5. 1. Form vs. Muscled Effort • Efficiency vs. “Gutting It Out” • Threshold

  6. 2. Great Team Exercises • Together • Not a huge chasm of skill level • Perhaps in place of ‘AM’ run • Without Coach?

  7. 3. Tapering Tool • Effective Adaptation • Poses ‘Loading Up’ ‘Lightening Up’

  8. Pose Core Routine • Post – easy running • Establish set routines/number of sets • Form! Form! Form! • :45 - :75 holds … …continuous Bicycle Holds Right Plank Left Plank Supermans Roll Back / Leg Raises 1/5 Lunges Push-ups into Push-up holds (Repeat 2-3 times) Poses: www.smiweb.org

  9. Movement Drills and Core Routine • Post easy running or in place of ‘AM’ runs • Establish time / continuous • Infield of Outdoor Track / Big Field • Barefoot?

  10. Buckeyes 1. Bicycle Holds 2. 1/5 Lunges 3. Push-ups / Push-up holds En Route to: Start: 1. Jumping Jacks 2. Left Plank 3. Superman’s 1. Side Shuffles 2. Strides 3. Arm Swings En Route to: En Route to: 1. Butt Kicks 2. Sprinter Skips 3. Karaokes • 1. Karaokes • 2. Sprinter Skips • 3. Butt Kicks En Route to: • 1. Arm Swings • 2. Strides • 3. Side Shuffles 1. Superman’s 2. Right Plank 3. Jumping Jacks 1. Push-ups/Push-up Holds 2. 1/5 Lunges 3. Bicycle Holds

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