Guidelines for the 5000 Club
Print this sheet (pdf) to record your daily progress.
1000 Crunches these can be any variety but be careful not to strain your neck.
1000 Jump ropes you can use an imaginary one or string until you get a real one.
500 Push ups you can use your knees for the summer but once the season starts NO Knees so start building for that now.
500 Lunges (250 on each side.) When you do lunges try to keep the knees to a 90 angle. Never let the front knee cross in front of the toes. Don't let the back knee hit the floor. Try to imagine a blade of grass lower it to touch the top of the grass but not the ground. You are less likely to get injured by taking a big step out then taking a small step.
500 Squats Your knees should also never cross your toes (so you look like you are sticking your "seat" out). Keep your back straight.
500 Pull ups You many need some assistant with these at first (like someone/chair holding the top of your feet). You want to work your way to real ones by yourself. If you don't have access to a bar you can do additional crunches, but once school starts everyone will have access to a bar so try and start now.
1000 Stretches
200 Toe Touches (or as close to your toes as you can get). Each one of these you should hold for 10 seconds they are not races to get in. Do some with both legs straight and some with one leg straight.
200 Arm Rotations Swing both arms around in circles and go in both directions
200 Kick Buns for these you want to keep your hips straight and bring your knee up behind you for your heel to hit your buns.
300 Leg Swings (150 each leg) Keep your legs straight and swing them as high as you can forward and backward and then some as far to the outside and then across your body to the inside.
100 Your pick Stretches You should hold each stretch for at least 15 seconds. Stretch anything that is starting to be sore. Ask the coaches if you need a stretch for a particular area.
We stretch as a group before each run at the summer practices. You should also go through all the stretches again when you get back. This not only helps prevent injuries but also helps build strength. You should do it throughout the day if you start to feel tight or sore. If you feel an injury come on the coaches can also help with specific stretches for that area but you have to tell us.
Little by little You don't have to do these all at one time. You can do them little by little. 10 pushups every time a commercial comes on tv, or sit ups when you are texting with your friends. You can use this sheet to help keep up with it for the week. If you are getting an injury that would prevent you from doing one of the activities safely talk to a coach about getting an alternative exercise. In the summer it is ok to be a little sore. If you need to take few weeks to build to these numbers it is also ok.
We look forward to a great running season and GO RAIDERS.
The Raider Coaches