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Achieving Excellence in Cross Country: The OHXC Champion Mindset

Discover the winning philosophy, training strategies, and keys to success of Oak Hill Cross Country in changing mindsets and achieving goals. Engage athletes with positive motivation, set goals, and prioritize health for success on and off the track.

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Achieving Excellence in Cross Country: The OHXC Champion Mindset

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  1. Oak Hill Cross Country “Changing the Mindset!”

  2. Key Points • Accomplishments • Philosophy (Mental) • Scheduling / Meet Strategy • Training Philosophy • Training • Recruiting / Junior High Program

  3. Keys to Success • Engage your athletes and community in sport • Positive Mind-Set (“It can be done!” – attitude) • Motivation (Seniors) – Chris Nolan factor • Understanding of Goals and what sacrifices are needed to get there • Confidence Throughout Season – End in Mind • HEALTH !!!

  4. OHXC Philosophy Quote “Treat a person as he is, and” he will remain as he is. But, treat him as he could be, and he will become what he should be. - Jimmie Johnson

  5. Think & Dream Like a big school • Bigger than County Champs • Bigger than Conference Champs • Beyond Sectional Champs • Unsatisfied with Regional Championship • Unsatisfied with Semi-State Qualification • People Remember how you finished not…….. • Your Start / Dual meet record / Invite Results BEGIN WITH END GOAL IN MIND !!

  6. “BE A CHAMPION” Treat Academics like a CHAMPION Act like a CHAMPION Practice like a CHAMPION Think like a CHAMPION & DREAM LIKE A CHAMPION !!

  7. Locker Room Material • "The only thing that stands between a man and what he wants from life is often merely the will to try it and the faith to believe that it is possible." -- Unknown • “Winners are simply willing to do what losers WON’T!” ~ Unknown • “Championships are won by uncommon people!” ~ Coach K • “If you succeed its sometimes your fault….but if you fail its your fault…NO ONE ELSES!” ~ Coach Keady

  8. today?

  9. Gain Benefit from Schedule • No Dual & Triangular Meets • More College-Type Schedule • Run down when allowed • Take advantage of opportunities • Run up when time is right

  10. Running Down“Stay Positive” • Reiterate positives (less intense race / train hard / still be successful) • Take care of our business • Pay NO ATTENTION to other race times!! • Pay ATTENTION to other individuals in races!! • Set goals based on individuals not times • View as honor to run with BIG BOYS

  11. Health !!! • Stay off the Roads (limit stress on legs = fresher legs late in year) • Daily Warm Up • Effectively Stretch (emphasis on hips, lower leg, back) • Make easy days Easy!! • Take a day off • Recognize onset of injury early

  12. Training Philosophy More isn’t Better / Smarter is Better Train with Purpose Be efficient Allow & Insist upon EASY DAYS!!! Bring it Monday No morning runs…all morning swims Weights / Core Watch Danger Zone (45 plus miles pw)

  13. OHXC Training Key Parts • Broken down miles • Intervals on Grass – K’s, K’s, and more K’s • Race Pace Runs – current or desired • Hills – 100/200 m with extended work at top • Pool Work - swim / relays / jog / tread • Track work – 400’s or pace / pace / bust • Easy Days – light or mixed distance • Extended Strides – 50-100 yards

  14. Summer Training Groups • Eagle / Varsity / State • Eagle – frosh. or newcomers (even very talented 9th graders) • Varsity – returning athletes with only junior varsity experience or coming off injury (also for injury prone athletes) • State – returning athletes with varsity experience

  15. Summer Sessions • Broken into three sessions • # 1 – Base Building (Mid June to July) Meet 3-4 times per week for easy distance runs, pool workouts, weights, core work • # 2 – Make or Break (1st three weeks of July) Meet 3-4 times per week for mixture of easy distance runs & interval training – HILLS!!! • # 3 – Meet Prep (last week of July) Start meeting daily (twice a day for two weeks) to begin full practice routine

  16. Early Season Workouts • Fartlek Training – 30-40 minutes • Long distance with built in strides • Intervals – 1K, 2K, Miles (5-8 repeats) • Race Pace – timed (5:00-12:00 minutes) distance (300-800 meters) • Hills – 300-600 meters (5-10 repeats) (distance before and after)

  17. Mid Season Workouts • Same as Early Season – quicker pace • Higher intensity (numbers/frequency) • Maybe 1-2 Track Workouts (400-800 repeats) • Ladder Workouts on grass (low 100 – high mile) • Weekly Pool Workouts (30-45 minutes) • Introduction of extended strides • Continue weights and core training

  18. Championship Season Workouts • Less miles • Up tempo not SPEED work (intervals on track or grass no longer than 600 meters) • Easy days are easier • No more pool workouts • No more weights • Extended Strides Every Day (10 yards easy / 100 yards up tempo / 10 yards easy)

  19. Favorite WORKOUTS • 400 King Workout • Pace-Pace Bust • Auburn Pace Bust Ladder • K Repeats • The Hill • Staggered Run Downs • Poker

  20. HARD DAY • 1 ½ Mile warm up • Stretch • 6/8 X K @ 3:30-4:45 on 5:00-5:30 cycle • 1 ½ Mile cool down • Stretch • 15 minute “Abdominal Workout” or “Circuits” * 6-9 Mile Day

  21. EASY DISTANCE DAY • 1 ½ Mile Warm Up • Stretch • 3 K Indian Run • Additional 3-5 K on your own • Weights / Stretch * 5 – 8 Mile day * Late season add 8-10 Extended Strides

  22. PRE RACE DAY • 4-7 K Easy Distance • 6-8 X Extended Strides (100 yards) • Stretch * 3 – 5 Mile Day

  23. 400 KING & QUEEN • 16-20 X 400 m • Target pace is around 70 seconds (goal to stay on same pace for each) • 2:00 or 3:00 cycle • Goal = do all • Drop below 80 or 90 seconds and sit one out • Past Averages for 20– Bellinotti (05) : 66.2 McClain (06) : 67.0 Balser (O6) : 67.8

  24. Hill Workout • 2-3 Mile Distance Run • Stretch • 5-8 x 350 meter Hill Loop (Hill – 100m) (Jog down hill b/w reps….2:30-3:00 cycle) • 2-3 Mile Distance Run

  25. POOL Workout • 5-10 Tread Warm Up • 30 Minutes Swim/Aqua Jog (w/ partner – 5 set) • Set 1 Set 2 • 3 min swim - 3 min aqua jog • 2 min aqua jog - 2 min swim • 1 min tread - 1 min tread • Team relays (swimming / aqua jogging + dips)

  26. Auburn workout Pace / Bust Ladder- (K’s on Track) • 800 m current race pace / 200 m bust • 700 m current race pace / 300 m bust • 600 m current race pace / 400 m bust • 700 m current race pace / 300 m bust • 800 m current race pace / 200 m bust * Bust is still controlled * 2 lap jog b/w

  27. RACE WORKOUT • (*) Works ability mentally focus on target ahead • 3-4 X Mile or 5-7 X K (with full recovery) • Team is staggered from slowest to fastest • Each Runner gets a 10-15 second start on next • Everyone starts at 0 • Each person you pass gains you a point • Each person that passes you takes away a point • Goal is either finish with 1-15 points

  28. Recruiting • PE Class • Run-Offs (football, soccer) • Share Athletes (soccer, baseball) • Make it fun (camp, overnights) • Family Atmosphere (dinners) • Use the Kids - World’s greatest salesmen!!!

  29. Junior High • Just a Taste – introduction to sport • Familiar with Routine (stretching, warm ups, cool downs, workouts) • Work Ethic • Taste of big time • Make it Fun – Make them want more! • Expectations / Goals

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