Welcome to the home of the Sandpoint High School Cross Country team. SHSXC is dedicated to Sandpoint High School Cross Country all year round.

Workouts

Drills

Drills are an essential tool for our running program. The involve 10 to 12 motion excercices done every day to promote fitness, flexibility and form. Drills should be done after a warm up run and stretching but before your workout.

Why are drills important

Drills not only help your body to get warmed up, they are essential in developing proper running technique and helping achieve strength and flexibility. By exaggerating certain areas of the running motion, they isolate and work specific muscles. They also help develop a "muscle memory" and can help improve running times. Doing drills daily is best for performance, and to also ensure that you do not get sore by doing something that your body isn't used to by only doing them occasionally.

Drills are also useful in helping to increase speed. Speed = Stride Length x Stride Frequency.

List of drills

  • Hands and Feet
  • Walk High Knee
  • Skip High Knee
  • Grapevines
  • Side Slides
  • Fast Leg/Slow Leg
  • Quick Feet
  • Butt Kicks
  • Rat-a-Tat (High Knees)

Each drill should be 50 meters, with a 50 meter stride in between. It helps to do them in costant motion. Form is essential, concentrate on doing them correctly to enhance form and speed. If you do them sloppy you are hurting your own performance.

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