These are just examples. Be flexible as the coach. Teach the difference between soreness and injury. Make it fun to be on the cross country team. These would include: MS children can operate at a very high heart rate because they have less venous resistance at that age.
MS children have small hearts and small blood volume for their body size which limits VO 2 max. This limits aerobic capacity and aerobic power. MS children have thinner, less fatigue resistant, myosin muscle filaments.
MS children use much of their energy intake each day for growth. MS children have less coordination in their running stride because of incomplete nerve myelination.
MS children secrete far less testosterone than older people. MS children lack running economy, mainly because joints and muscles are not yet stiff enough.
The goal is to come back with unbroken chips. This teaches relaxation of the upper body and hands and concentration. Card run. The whole line will now turn around and run back to the original line.
Now there are more people in the middle trying to touch. Continue playing until you get the desired amount of running in. Scavenger Hunt — Place clues in different locations.
Each clue sends the runners to a different location for the next clue. Vary the length of the runs to get the desired workout in. Be sure to include a prize at the end. Based on the yardage for each hole assign a time that will be Par for that hole.
For example, if the first hole is yards you might say that you need to run this hole in seconds for a par. Faster than par is a birdie. Then they jog two consecutive sides and sprint two sides, jog one side and sprint three sides, then finally sprint all four sides. Depending on the age and ability levels of the kids, as well as the desired amount of speed work, you can repeat this exercise as needed.
Value: This is a great way to add in some speed work while staying mentally engaged, as the runners must remember how many sides they must jog or sprint on each lap. Switching gears from sprint to jog helps them tap into their various running "gears," and develops the fast-twitch muscles. Kids love just about anything that involves water balloons.
This relay involves dividing the kids into teams and using a big, sloshy water balloon as the baton. If the balloon is dropped and pops, the runner can replace it by running to a central bucket filled with backup balloons, and then re-entering the race at the same spot they dropped the balloon.
The winning team gets a water balloon for each runner and 30 seconds to try to soak the losing team. Value: Water balloon relays are a fun, easier workout that can be used as a reward at the end a tough day, or to help break up the monotony of distance running. Coaches may want to reserve a few extra water balloons for payback purposes, in case the kids decide that soaking the coach is an opportunity too good to pass up!
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