2014 Fall Cross Country


Event Date

Tue, Sep 2, 2014


Boulder, CO

About This Activity

 2014 Fall Cross Country Class Curriculum

  • "Dynamic” Goal-Setting/Enhanced Coaching Support
    • Develop, Review, & Update Goals
    • Review training and/or competition progress and accomplishments
    • “Real-time” recognition and support for athletes during the season
      • Weekly Facebook posts of participating athletes on “Ric Rojas Running”
    • Identify training deficiencies & quantify future requirements
    • Relaxation & Visualization for Peak Performance
  • Training
    • Warm-up Strategies
    • Event-specific speed-enhancement training
    • Speed drills
      • Top-end speed development
      • Acceleration enhancement
      • Speed accessibility drills
      • Racing strategy using speed skills
    • Resistance work including “opposing muscle/right-left body balancing”
    •  Explosive power (plyometrics)
    • Core strength
    • Agility drills
    • Range of motion exercises
      • Joint mobility
      • Muscle flexibility

Event details and schedule

2014 Fall Junior Fall Program

  • Practices will be held 3 days a week in Boulder (please see the schedule at www.ricrojasrunning.com).
  • The program is open to athletes from 5th grade through High School. and runs from September 2 through November 20, 2014.  The program is designed to prepare athletes for fall cross country and indoor and outdoor track.
  • Athletes may register for 18, 24, or 30 sessions and may attend any scheduled practice. 
  • Practice days are Tuesdays, Thursdays, and Sundays in Boulder. Cross Country Meets and other races TBA.

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