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Cross Country

Cross Country Calendar

Off season Training Schedule

I hope everyone is doing well, staying safe, and running. I am really excited to kick off another cross country season. We will meet at Three Creeks Park 3860 Bixby Rd. beginning in June 2022 for summer conditioning. All incoming 7-12 graders are welcome to attend. We will meet every Tuesday and Thursday from 8:30-10:00am through. Monday, August 1st will be our first mandatory practice from 8:30-10am at the high school track. Contact Coach O'Hearn at [email protected] with any questions. Please join the HT Cross Country Google Classroom for additional information.

Next Meet

Summer Training Schedule 2022

Upcoming Practice Dates and Times:

1. Practices on Tuesday, 7/26 and Wednesday, 7/27 will be at Three Creeks Bixby Rd. from 8:30-10am.

2. Mandatory practice begins Monday, August 1 at Hamilton Township High School.

3. Team pictures will be taken Friday, August 5 at Hamilton Township High School.

4. Practices on August 1, August 2, August 5, August 8, August 9, and August 12 will be at Hamilton Township High School. from 8:30-10am.

5. Practices on August 3, August 4, August 10, and August 11 will be at Three Creeks Bixby Rd. from 8:30-10am.

Contact Information

Head Coach: Matt O'Hearn

Email: mo[email protected]

Head Middle School Coach/Varsity Assistant: Adam Beggrow

Email: [email protected]

Varsity Assistant: Tim Williard

Email: [email protected]

HT CROSS COUNTRY CORE VALUES

Hamilton Township RangersCross Country

About HT Cross Country

Cross Country is a fall sport that does not cut interested participants. The sport encourages participation to anyone in the high school and middle school from all fitness levels.

The goal of the Ranger XC program is to encourage physical fitness and health through the benefits of long distance training. The competitive nature of the sport will give a sense of accomplishment to anyone involved by allowing the athletes to set realistic personal and team goals that can be accomplished by working hard together. Our team prides itself on our FAMILY atmosphere.

**WEAR ATHLETIC APPAREL AND RUNNING SHOES. BRING WATER!!!

FOLLOW THE XC TEAM ON TWITTER AT [email protected]_XC

FOLLOW THE XC TEAM ON INSTAGRAM AT [email protected]_XC

***Social Media is especially important when conditioning or practice is canceled due to inclement weather.

DYNAMIC WARM-UP: These exercises should be completed before and after each workout.

How can I get in shape to run?

If you are new to distance running, do not worry! There are many things you can do to prepare yourself before the season starts.

1. Play a winter or spring sport. (Indoor and Outdoor Track, Basketball, and Wrestling benefit aerobic fitness the best)

2. Stay Active - Running for as little as 30 minutes a day will greatly improve your aerobic fitness. Try to run 10-15 minutes without stopping and slowly add more time to your runs each week.
3. Cross Train- Swimming, aqua jogging and biking are great ways to stay in shape and to get extra workouts in with little stress on your body.

4. Champions are made during the off season. Put in the work now to succeed in the future!