Message from Tyrone Swaray

1
2008 Surrey Cross Country DEVELOPMENT SQUAD

• Message from Tyrone Swaray Mel Purkiss
  There isnt a person anywhere who isnt capable
  of doing more than he thinks he can.
• If you want to perform at your very best its
  important to prepare properly. Kelly Holmes.
• Imagine how good you could be if you could remove
  something that is holding you back

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Sporting Champions develop a performance plan for
Training, Strength, Nutrition, Hydration, Mental
warm-up Racing!
Use the Nutrition Charter
Build up a long/slow run to double distance
Monitor your hydration daily
Repetition running - ½ or ¼ race distance fast !
Replace Fluids Journey, Training after races
Cross Country takes in hills gradients
Replace Salt
Many places can be gained at the end of a race
visit a track for 200m or 400m repetitions
Have a suitable Sports Drink fuel Hydration
Focus on a race/problems
Training Regular Tough!
Use a Positive Self Talk
To race at your Best!
WHICH DO YOU NEED TO DEVELOP?
3
Have you a Performance Game Plan?

• He who trains the same stays the same
• Mental preparation is as important as Physical
  training.
• Time to make the most of yourself with support
  routines starting with your coach!
• With such plans you will know what to do, how to
  think how you can react in each race.
• Do you have a Positive Self-Talk or Cue Words to
  help?

4
Use ROUTINES to ENHANCE performance

• COMMIT yourself to regular TRAINING Strength,
  Speed Endurance work
• TARGET your required distances
• JG 3500M IG 4000M SG 4500M
• JB 5000M IB 6450M SB 7950M
• DEVELOP Triggers e.g. Positive Self-Talk
• ENJOY your selection today as one of the BEST IN
  SURREY
• Go away and prepare to achieve something special
  in athletics!

5
OVER TO YOU!

• Plan to make the next ten weeks count!
• See you in the Country Cross Country Trials in
  2009
• Good Luck!

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UNDERSTAND JUST HOW GOOD YOU CAN BE!

• Believe in yourself! Surrey School boy Martyn
  Rooney did!
• So did Olympian Rooney!