KINC 216: Varsity Cross Country

• demonstrate improvement in physical endurance and cardiovascular efficiency while exhibiting proper running form
• comprehend the value of various workouts
• analyze and apply race strategies
• evaluate opponents weaknesses
• demonstrate the ability to understand and apply concepts of group dynamics in attempting to reach a common athletic goal

All lab content.

Varsity Cross Country includes instructor guided practice and demonstration in the following content areas:

1. Evaluate and Develop Individual Event Technique  
   1. Running Form
      1. Body Position
      2. Arm Position
      3. Foot Placement 
      4. Stride
2. Training program
   1. Endurance Phase
      1. Building endurance by gradually increasing the weekly distance run 
      2. Adjusting to the style of running on softer and hillier ground 
   2. Hill Running Phase
      1. Helps develop power and muscle elasticity
      2. Improves stride frequency and length
      3. Develops co-ordination, encouraging the proper use of arm action during the driving phase and feet in the support phase
      4. Develops control and stabilization as well as improved speed (downhill running)
      5. Promotes muscular strength and endurance
      6. Develops maximum speed and strength (short hills)
      7. Improves lactate tolerance (mixed hills)
   3. Race Preparation
      1. Race Strategy
         1. Groupings  
         2. Time gaps
         3. Scoring opportunity
         4. Individual/Team
      2. Rules of Competition 
3. Mental Preparation 
   1. Self-control methods 
   2. Relaxation/breathing
4. Competition
   1. Pre-conference Competition
   2. Conference Competition
   3. Post Season Competition