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high school

 
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Seated Trunk Twist

A static stretch for the back muscles

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Quad Stretch

A static stretch for the quadriceps, or quads

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IT Band Stretch

A static stretch for the Iliotibial Band, or IT Band

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Calf & Achilles Stretch

A two-part static stretch for the calf muscles and Achilles tendons

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Glute Stretch

A static stretch for the gluteal muscles, or glutes

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Cobra & Childs Pose

Complementary static stretches for the abdominal muscles, lower back muscles, shoulders, and hip joints

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Butterfly Stretch

A static stretch for the inner thighs, hips, and groin

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Arms Over Head

A static stretch for the triceps muscles, side abdominals, and latissimus dorsi, or lats

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Arm Stretches

Two static stretches for the posterior deltoid muscles, triceps muscles, shoulder muscles, and latissimus dorsi, or lats

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Push-Ups

A strength training exercise for the pectoral muscles, core muscles, anterior deltoids, posterior deltoids, and triceps

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Crunches

A strength training exercise for the abdominal muscles

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Squats

A strength training exercise for the quads, glutes, hamstrings, and core

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Lunges

A strength training exercise for the quads, hamstrings, and glutes

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Arm Intervals

A strength training exercise that increases the strength and endurance of muscles in the chest, arms, shoulders, and core

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Torso Twist

A dynamic stretch for the lower and upper back muscles

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Form 101: Introduction

Form 101 is a five segment series explaining the fundamentals of good running form. This segment covers the importance of teaching good form and six guidelines for approaching form training.

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Form 101: Fundamental Athletic Skills

Runners must develop a full range of fundamental athletic skills in order to perform at their highest levels and avoid injury.

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Toe Touches

A dynamic stretch for the hamstrings and back muscles

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Form 101: Running Posture

Good posture is an important element of running form that helps runners move more efficiently, avoid injury, and have a positive mental outlook.

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Form 101: Leg Movements

This segment focuses on elements of the leg movement that lengthen the running stride and increase turnover for faster running, and that promote comfortable, injury-free running.

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Neck & Shoulder Warm-up

A two-part dynamic stretch for the neck muscles and shoulder muscles

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Time Trials

A pacing exercise that establishes a baseline for each runner's fitness level and pacing skill, and provides an opportunity to practice pacing and monitor progress

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Form 101: Arm Movements

The arm swing is critically important for stabilizing the body when running. It is also an area where runners can often make major efficiency improvements.

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Foot Fire

A form exercise that promotes running on the balls of the feet and quick turnover

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Leg Swings

A two-part dynamic stretch for the hip flexors, hip extensors, hip adductors, and hip abductors

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Splits-a-Palooza

A pacing exercise that teaches runners to adjust their effort and speed to match their goal pace

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Bang the Drums

A form exercise that teaches the fundamentals of efficient arm swing

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Bad Form / Good Form

A form exercise that teaches and reinforces efficient running technique

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Dynamic Calf Stretch

A dynamic stretch for the calf muscles.

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Obstacle Medley

A relay game that develops physical fitness, general athletic skills, and form skills

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Running Rewards

A pacing exercise and fun team competition that trains runners to identify the effort it takes to run at their goal race pace and teaches them how to monitor their speed

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Face Relaxation

A form exercise that teaches runners to relax their jaw muscles and face muscles

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Butt Kicks

A form exercise that strengthens the hamstrings and trains them to contract forcefully as the feet strike the ground

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Arm Scissors

A dynamic stretch for the pectoral muscles, upper back muscles, shoulder muscles, and upper arm muscles

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Toe Tag

A game that improves overall fitness, athletic skills, and key elements of the running stride

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Out & Back

A pacing exercise that tests runners' ability to run at a consistent or “even” pace and hones their skills for judging and controlling their own pace

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Tight Rope

A two-part form exercise that improves balance and joint stability, and develops power in the hamstrings and hip extensors

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Uphill Challenge

A form exercise that teaches the importance of the arm swing, especially for hill-running, and promotes improvements in arm technique and arm power

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Hamstring Stretches

Two static stretches for the hamstrings

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Continuous Relay

A game that improves speed, endurance, and pacing skills

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Controlled Fartlek

A pacing exercise that teaches runners how much energy they need to sustain different paces and trains the body to control and respond to changes in speed

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Bricks & Feathers

A form exercise that encourages runners to avoid plodding, land softly on the balls of the feet, and run with upright posture and fluid arm swing

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Cariocas

A form exercise that improves coordination and agility, as well as stretches and strengthens muscles in the hips, groin, and abdomen

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Jumping Jacks & Jumping Trunk Twists

Two dynamic stretches for the legs, torso, and arms

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Bean Bag Race

A game that combines friendly competition with high-intensity running to improve runners' speed, anaerobic endurance, agility, and power

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Baton Chain Run

A pacing activity that teaches running at a controlled pace and develops the ability to surge

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High Knees

A form exercise that develops strength and endurance of the hip flexors and quads and stretches the hip extensors

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High Skips

A form exercise that develops powerful push-offs and greater knee lift; trains the body to use the elastic energy stored in the muscles and tendons; and develops strength, power, and endurance of...

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Ankle Stretches

Three dynamic stretches for the calf muscles, shin muscles, and ankle tendons

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Technique Strides

A form exercise that reinforces strengths and eliminates weaknesses in runners' techniques

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Youth and Schools