Cross Country tryout prep at home

Cross Country · Ages 7 to 10

Ages 7 to 10: three calm weeks before tryouts.

Short sessions at home are enough to arrive ready.

3 sessions a week of 15 to 20 minutes, from SSTracker’s at-home cross country plans for 7 to 10 year olds. Two weeks build up, the third eases off, and the day before tryouts is a rest day.

Two weeks build up, then the last week eases off.

1. Week 1: learn the sessions, one day at a time. Do sessions 1, 2 and 3, with a rest day between. Write your self-check number in session 1.
2. Week 2: the same sessions again, a little smoother. Repeat sessions 1, 2 and 3. Let your child lead the one they like most.
3. Week 3: lighter, so your child arrives fresh. Sessions 1 and 2 early in the week, with the self-check again in session 1. Rest the day before tryouts.

With two weeks to go, start at week 2. With four weeks, do week 1 twice. Pick days that fit your week, with a rest day between sessions.

Every area coaches watch at tryouts is something that grows.

Many tryouts look at a few areas like these. SSTracker’s own tryout notes use these five, a coach notes only what they saw, and there is no overall grade.

• PaceQuick first steps grow with practice and with rest. Arriving fresh helps more than one extra hard day.
• TechniqueClean touches grow with many short, calm tries. The sessions here give your child lots of them.
• Reading the gameLooking up and choosing well grow by playing. After a game, ask about one good choice they made.
• PhysicalBalance, landing and core strength are part of every warm-up here. Every body grows at its own pace.
• AttitudeTrying again after a mistake, listening and cheering a teammate are things every player can bring.

Skills these sessions train: Aerobic Base, Pacing, Running Form

Your child compares only with their own earlier number.

Every session starts with the same moving warm-up.

Cross Country Warm-Up, Ages 7 to 10

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: 3 relaxed strides of about 50 yards, building smoothly to a comfortable quick pace; walk back between each.

A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Every session ends with a few minutes of gentle stretches.

Cross Country Cool-Down Stretches, Ages 7 to 10: each stretch held a slow count of 10, never to pain.

Week 1: learn the sessions, one day at a time.

Do sessions 1, 2 and 3, with a rest day between. Write your self-check number in session 1.

Week 2: the same sessions again, a little smoother.

Repeat sessions 1, 2 and 3. Let your child lead the one they like most.

Week 3: lighter, so your child arrives fresh.

Sessions 1 and 2 early in the week, with the self-check again in session 1. Rest the day before tryouts.

Pack the bag together the day before.

The night before, calm matters more than practice.

• No new drills tonight. The work is already done.
• Pack the bag together, then set it by the door.
• A normal dinner, some water and the usual bedtime.
• Tell your child one thing you saw them grow at in these weeks.
• Nerves are normal. Say so, and that you feel them too sometimes.
• Whatever happens tomorrow, your love and pride stay the same.

Whatever happens at tryouts, your child is enough.

Practice makes progress, because there is no such thing as perfect.

Cross Country · Ages 11 to 13

Ages 11 to 13: three calm weeks before tryouts.

Short sessions at home are enough to arrive ready.

3 sessions a week of 15 to 20 minutes, from SSTracker’s at-home cross country plans for 11 to 13 year olds. Two weeks build up, the third eases off, and the day before tryouts is a rest day.

Two weeks build up, then the last week eases off.

1. Week 1: learn the sessions, one day at a time. Do sessions 1, 2 and 3, with a rest day between. Write your self-check number in session 1.
2. Week 2: the same sessions again, a little smoother. Repeat sessions 1, 2 and 3. Let your child lead the one they like most.
3. Week 3: lighter, so your child arrives fresh. Sessions 1 and 2 early in the week, with the self-check again in session 1. Rest the day before tryouts.

With two weeks to go, start at week 2. With four weeks, do week 1 twice. Pick days that fit your week, with a rest day between sessions.

Every area coaches watch at tryouts is something that grows.

Many tryouts look at a few areas like these. SSTracker’s own tryout notes use these five, a coach notes only what they saw, and there is no overall grade.

• PaceQuick first steps grow with practice and with rest. Arriving fresh helps more than one extra hard day.
• TechniqueClean touches grow with many short, calm tries. The sessions here give your child lots of them.
• Reading the gameLooking up and choosing well grow by playing. After a game, ask about one good choice they made.
• PhysicalBalance, landing and core strength are part of every warm-up here. Every body grows at its own pace.
• AttitudeTrying again after a mistake, listening and cheering a teammate are things every player can bring.

Skills these sessions train: Hills & Terrain, Race Tactics, Pacing

Your child compares only with their own earlier number.

Every session starts with the same moving warm-up.

Cross Country Warm-Up, Ages 11 to 13

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. Sport moves: 3 relaxed strides of about 50 yards, building smoothly to a comfortable quick pace; walk back between each.

A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Every session ends with a few minutes of gentle stretches.

Cross Country Cool-Down Stretches, Ages 11 to 13: each stretch held 15 to 20 seconds, never to pain.

Week 1: learn the sessions, one day at a time.

Do sessions 1, 2 and 3, with a rest day between. Write your self-check number in session 1.

Week 2: the same sessions again, a little smoother.

Repeat sessions 1, 2 and 3. Let your child lead the one they like most.

Week 3: lighter, so your child arrives fresh.

Sessions 1 and 2 early in the week, with the self-check again in session 1. Rest the day before tryouts.

Pack the bag together the day before.

The night before, calm matters more than practice.

• No new drills tonight. The work is already done.
• Pack the bag together, then set it by the door.
• A normal dinner, some water and the usual bedtime.
• Tell your child one thing you saw them grow at in these weeks.
• Nerves are normal. Say so, and that you feel them too sometimes.
• Whatever happens tomorrow, your love and pride stay the same.

Whatever happens at tryouts, your child is enough.

Practice makes progress, because there is no such thing as perfect.

Cross Country · Ages 14 and up

Ages 14 and up: three calm weeks before tryouts.

Short sessions at home are enough to arrive ready.

3 sessions a week of 15 to 20 minutes, from SSTracker’s at-home cross country plans for 14 year olds and older. Two weeks build up, the third eases off, and the day before tryouts is a rest day.

Two weeks build up, then the last week eases off.

1. Week 1: learn the sessions, one day at a time. Do sessions 1, 2 and 3, with a rest day between. Write your self-check number in session 1.
2. Week 2: the same sessions again, a little smoother. Repeat sessions 1, 2 and 3. Let your child lead the one they like most.
3. Week 3: lighter, so your child arrives fresh. Sessions 1 and 2 early in the week, with the self-check again in session 1. Rest the day before tryouts.

With two weeks to go, start at week 2. With four weeks, do week 1 twice. Pick days that fit your week, with a rest day between sessions.

Every area coaches watch at tryouts is something that grows.

Many tryouts look at a few areas like these. SSTracker’s own tryout notes use these five, a coach notes only what they saw, and there is no overall grade.

• PaceQuick first steps grow with practice and with rest. Arriving fresh helps more than one extra hard day.
• TechniqueClean touches grow with many short, calm tries. The sessions here give your child lots of them.
• Reading the gameLooking up and choosing well grow by playing. After a game, ask about one good choice they made.
• PhysicalBalance, landing and core strength are part of every warm-up here. Every body grows at its own pace.
• AttitudeTrying again after a mistake, listening and cheering a teammate are things every player can bring.

Skills these sessions train: Running Form, Finishing Kick, Aerobic Base

Your child compares only with their own earlier number.

Every session starts with the same moving warm-up.

Cross Country Warm-Up, Ages 14 and Up

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 15 to 20 yards: high knees, heel flicks, carioca each way, walking knee hugs and walking quad pulls (one step in each, no long holds).
3. Leg swings, 10 each way each leg; walking lunges with a twist, 6 each leg; then 5 inchworms (walk your hands out to a plank and back).
4. Strength: plank 30 seconds, side plank 20 seconds each side, 8 slow squats, and 6 single-leg reaches each side (hinge forward on one leg with a flat back).
5. Single-leg hops: 3 small hops forward on one leg, holding the last landing for 2 seconds; each leg twice.
6. Cuts: run 5 yards, plant and cut at about 45 degrees off the outside foot, 4 each way at three-quarter speed, knee over the toes.
7. Build-up runs: three runs of about 20 yards at 60, 80 and 90 percent; walk back each time.
8. Sport moves: 3 relaxed strides of about 50 yards, building smoothly to a comfortable quick pace; walk back between each.

A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Every session ends with a few minutes of gentle stretches.

Cross Country Cool-Down Stretches, Ages 14 and Up: each stretch held 20 to 30 seconds, never to pain.

Week 1: learn the sessions, one day at a time.

Do sessions 1, 2 and 3, with a rest day between. Write your self-check number in session 1.

Week 2: the same sessions again, a little smoother.

Repeat sessions 1, 2 and 3. Let your child lead the one they like most.

Week 3: lighter, so your child arrives fresh.

Sessions 1 and 2 early in the week, with the self-check again in session 1. Rest the day before tryouts.

Pack the bag together the day before.

The night before, calm matters more than practice.

• No new drills tonight. The work is already done.
• Pack the bag together, then set it by the door.
• A normal dinner, some water and the usual bedtime.
• Tell your child one thing you saw them grow at in these weeks.
• Nerves are normal. Say so, and that you feel them too sometimes.
• Whatever happens tomorrow, your love and pride stay the same.

Whatever happens at tryouts, your child is enough.

Practice makes progress, because there is no such thing as perfect.