Secret SAOS (pronounced sauce) is an acronym that stands for strength, agility, optimism and stretching. These are 4 key elements in every professional athlete’s training plan. This card game is designed to be motivational and fun for all ages. It includes interactive partner challenges along with tips and tools to keep you healthy and running fast. Whether you are a coach looking to shake things up or an individual training for your next race you need to own your own deck.
The deck includes 16 different strength exercises that target various muscle groups and 2 wildcards: "Double Dog Dare" and "2 X Fun." The deck also includes 3 cards filled front and back with various strength and agility circuits.
The deck includes 17 different agility exercises that target various muscle groups and 2 wildcards.
The deck includes 10 self reflective cards, 12 team building card and two wildcards. Self reflective cards includes examples like: Say 3 positive "I Am..." statements and What was your mileage last week? This week? What will it be next week? Team building examples include: High five 5 friends, "Your It..." and Ask a teammate a would you rather question. Running begins with loving ourselves, the sport, and the people around us.
The deck includes 5 required stretching cards. These 5 cards target quads, hamstrings, groin, hips, IT band, back and calf muscles. As a coach I'm able to hand the deck to the team leader to ensure these 5 key cards are played while I'm able to attend to my athletes. The deck also includes 10 additional stretch cards and 1 "Double Dog Dare" wildcard.
At some point in every season an athlete will have an ache or twinge that could be an early sign of a looming injury. As coaches we offer exercises to our athletes but often these are forgotten once practice is over. The deck offers a card with 4 different hip extension exercises targeting the most imperative running muscles groups. Lastly, the deck includes a card that lists the key muscle groups and corresponding card numbers that target that muscle. For Example: Plantar - Card numbers 10, 22, 25... Your athletes will have a reference guide at home of which exercises they need to focus on.
Start with a daily goal of number of cards to complete. This can be set by you, the coach or team leader. For example 3 blue cards (strength), 4 green cards (agility), 1 yellow or gold (Optimism self reflective or team building), and the red cards (required stretching). Without looking, choose at random one card at a time. The card picked, easy or difficult, must be played by the whole team.
The cards are numbered 1- 80. A number at random could be chosen and the corresponding card played.
Coaches could set up stations placing one or two cards at each station. Each athlete must complete the cards at each station.
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I have been running competitively since high school. I ran for Chico State where I graduated as a four year student athlete. My passion for running continued beyond my school years. While remaining a competitive runner, my true passion is coaching others. I started a non-profit youth running club, Chico Striders, which has a fun first training philosophy. I believe in building a running community that encourages synergy among team members. I build confidence in my runners while sharing my passion for the sport.
I’m thankful for all the coaches I’ve had in my life and the ability to spread their knowledge and love for the sport. I hope you enjoy this powerful tool, have fun and run a new personal best along the way.
Simple one sheet training plan with weekly workouts, Long run and SAOS. Athletes can hang this one page on their wall as a visual representation of their mileage goal, result and totals.
Each athletes name should be written into column 1. Each week individuals will set weekly goals and a team goal. The visual scoreboard leads to accountability as well as one on one conversations between the coach and athlete. We can't expect mileage to consistently grow without the Secret SAOS.
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Chico, California, United States