All posts by Chris O'Brien

Session 08-04-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 8TH APRIL 2020

To all the athletes and parents of Junior Development,

We are hoping to devise a weekly session for our athletes in place of the usual Wednesday sessions to try and maintain the fitness and conditioning of our athletes. Each week one of our coaches will devise a session which will be emailed to parents on Wednesdays. We will try and devise it so it will conform to the restrictions according to what has been implemented by the Government at that time. This week’s advice is to not train in groups but remain within your family unit.

Please find the link below to access weekly planned sessions which have been designed by our very own coaches. Please do follow the Government guidelines when doing the sessions which is currently not training in groups and a maximum number of two which must be from the same household. 

This weeks session is devised by Tom Cochrane who I’m sure you all know, and holds a lifetime membership both at BAC and Beith Harriers. Tom joined BAC 36 years ago as a level 3 coach and veteran athlete and has coached at County, National and International level.

Tom first started athletics by chance October 1953. He and his friend had been asked by the church youth fellowship to purchase a record player for the group. This involved a 20 mile journey by bus to Glasgow. Once they had completed the purchase, after arriving home Tom’s friend asked what he was doing for the rest of the day as he was going to Beith Harriers, and asked if he would like to come along. This was the start of his athletic career which now stands at 67yrs. 

Athletic achievements. 

Tom has competed at County, District, National and International Level, competing for Scotland twice in The European Cross Country Champs. 

Tom has also won the Ayrshire County and the South West Scotland Cross Country Champs an impressive 6 times. In addition to this Tom has also represented the British Combined Services [ Army, Navy & Air Force] during his National Service in an International Military Cross Country race in Germany.

SESSION

Tom’s session is best viewed in the PDF which you can find here.

 Best wishes we hope you are all keeping well,

From all of the Coaches at Junior Development 

Session 01-04-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 1st April 2020 (no fooling…)

To all the athletes and parents of Junior Development,

We are hoping to devise a weekly session for our athletes in place of the usual Wednesday sessions to try and maintain the fitness and conditioning of our athletes. Each week one of our coaches will devise a session which will be emailed to parents on Wednesdays. We will try and devise it so it will conform to the restrictions according to what has been implemented by the Government at that time. This week’s advice is to not train in groups but remain within your family unit.

This weeks session is devised by Chris O’Brien who is Group Leader for Group One for Junior Development. Chris holds the Level 2 coaching Licence with England Athletics in Coaching in Running Fitness. Chris also owns RunTeach which is a running assessment and coaching service. This is for both adults and kids and includes pain modulation (helping athletes get out of pain and into performance) by assessing the root cause of common pain and injuries. He has had some amazing success including helping athletes back to running after being told by other consultants they would never run again. 

A few highlights from Chris’ running so far:

  • HM PB is 1:24:49
  • Marathon PB: 2:59:04
  • DYMB Moors Valley 10k, 2015: 1st place.
  • Endure 24 hour endurance race: 3rd place overall in both 2018 and 2019 mixed pairs.
  • Unicorn Frolic 12 hour endurance race 1st place overall in 2019 mixed pairs.

You can download a PDF of the session here

Warm Up

Low feet skipping

    • Arms across body
    • Arms over and forward
    • Arms over and backward
    • Arms across body 

 

 Run on spot & go!

  • Run on spot for 5 seconds
  • Count down 3,2,1 go!
  • Run for 5m to 10m (as space allows)
  • Turn around and repeat
  • Turn around and repeat

Backwards running

  • Put down a marker as your stop line
  • Check to see it’s clear behind you
  • Run backwards, looking only straight ahead until you get to your stop line
  • Walk back to start and repeat x 3 

 

Joint range of movement

Main Session

Fast feet agility

Note: If under 14 years old, perform 10 seconds of effort to 30 seconds rest. If over 14 years old, perform 20 seconds of effort to 40 to 60 seconds rest.

  • Left foot forward
  • Right foot forward
  • Left foot backward
  • Right foot backward

 

Two-legged jumping

Note: If under 14 years old, perform 10 seconds of effort to 30 seconds rest. If over 14 years old, perform 20 seconds of effort to 40 to 60 seconds rest.

  • Forward
  • Backward
  • Left
  • Right

Single-legged jumping

Note: If under 14 years old, perform 8 seconds of effort to 20 seconds rest. If over 14 years old, perform 10 seconds of effort to 20 seconds rest.

  • Left foot forward
  • Right foot forward
  • Left foot backward
  • Right foot backward

 

Cool Down

 

Best wishes we hope you are all keeping well,

From all of the Coaches at Junior Development 

Session 25-03-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 25TH MARCH 2020

To all the athletes and parents of Junior Development,

We are hoping to devise a weekly session for our athletes in place of the usual Wednesday sessions to try and maintain the fitness and conditioning of our athletes. Each week one of our coaches will devise a session which will be emailed to parents on Wednesdays. We will try and devise it so it will conform to the restrictions according to what has been implemented by the Government at that time. This week’s advice is to not train in groups but remain within your family unit.

This week’s session is devised by Dave Pain who is one of our more experienced coaches who holds the Level 2 Athletics Coaching Licence with England athletics. He is group leader for group 8 in Junior Development and also one of our fantastic sprint coaches for the wider club. Dave’s athletic background includes sprinting for BAC with some impressive PBs; 100m- 11.6sec; 200m 23.6 secs; 400m 51.3 secs and 800 m 2.07 secs!

For athletes under age 12- half the number of reps for both speed session and circuits

Warm up and stretching:

Jog on grass for about 400m.

Mixture of static and dynamic stretching.

 

Drills as below or as you would normally in your normal groups:

High knees, kick backs, walking lunges, bounding, 

and speed drills (rat-a-tats)

 

Speed session:

Fast sprints over 60m, do 4 runs, x 2 sets (8 runs in total).

 

Cool down:

Jog on grass for 400m, followed by gentle stretching.

 

Circuits (at home):

Press ups – 2 sets of 10 reps

Sit ups – 2 sets of 10 reps

Squats – 2 sets of 10 reps

 

Best wishes we hope you are all keeping well,

From all of the Coaches at Junior Development 

Wessex Report 7 April 2019 – Girls

Wessex Track & Field League Match – Girls

Written by B Wells


The first Wessex track & field league match took place on Sunday 7th April in Winchester.

BAC had a very good turnout for the girl’s team and spirits were high and enthusiasm flowed throughout the day. Everyone put in their very best and the support they gave each other was tremendous!  A very big thank you to the BAC officials who were there on the day and to all the parents for their support.

 

OVERALL

CLUB POINTS POSITION
Winchester 595.5 1
New Forest Juniors 459 2
Camberley 415 3
Isle of Wight 271 4
Bournemouth 244 5
Newbury 192.5 6

 

The overall results didn’t really reflect the amazing individual achievements of the day. Of the 27 scoring events the girl’s team entered, we achieved a top three finish in 25 of them!

The U17 girls got 1st place in all 6 scoring events. The U13G did very well indeed, coming 3rd overall out of six teams. There were also 16 PBs!

Unfortunately we had a few gaps in events which makes a huge difference to the overall match score. So, we will try to have a full team sheet in all of the events for future matches and we’ll stand a very good chance.

 

 

Under 13 Girls

Sofina Sommerseth and Holly Stonier had great 100m runs with a PB for Holly, 13.70. Gaby Fisher-Wyatt and Amy Tonkyn ran in the 100m NS and both achieved PBs. Holly and Amy also both got PBs in the 200m; 29.9 and 29.10 respectively. Well done girls.

Darcy Hawkins and Ida Waring both came third in their 800m races; both ran very well. Erin Wells ran her first 1200m – she ran a very good race with a time of 4:25.30. Mariah Marshall also ran her first 1200m and despite a bad stitch pushed all the way to the end, not giving up.

Well done to Alice Phipp who ran her first 70m hurdles in 16.20.

Big congratulations to the U13G 4x100m relay team who came 1st – well done Holly, Amy, Gaby and Sofina.

Great results in the field as well with Sofina coming 1st in the long jump (4.01) and Gaby 2nd place (3.93). Brilliant jumping! Mariah and Alice came 2nd and 3rd respectively in Shot (5.75 and 4.07).Congratulations to Mariah who came 1st in javelin (13.75).

Under 15 Girls

Leah Sullivan ran a great 100m, 13.60, and so did Mia Armstrong – both girls getting third place in their races. Mia Armstrong and Freya Bradfield both got PBs in their 100m, 14.4 and 14.9; well done girls!

In the 200m Abigail Phillips ran a fantastic race and got a PB, 26.90. Abigail carried this on in the 300m where she flew in, achieving 1st place again with another PB of 42.7! Amy Doble also got a PB for the 200m, 29.50 – great run Amy! It was super to see Martha Preece running her first 800m of the season with a new PB of 2:34.90.

The U15G 4x100m relay team ran a very good race and came in 3rd place, well done to Abigail, Freya, Mia and Amy.

Over on the long jump, terrific jumping brought Leah Sullivan in first place with 4.91!

Under 17 Girls

It was a pleasure to watch, Amelia Verney and Brooke Ironside both achieve 1st place in their 100m races with Brooke getting a new PB of 12.10! After a rest, the same for the 200m, Brooke and Amelia ran superb races, both getting 1st place in their respective races. Fantastic girls!

The U17G 4x100m relay came flying in at 50.50 and 1st place! Well done Amelia, Leah, Brooke and Isabelle.

Lana Blake, 5.22, and Isabelle Franklin, 4.45, both won their long jump competitions with some tremendous jumping!

Non-scoring athletes 

There were fantastic performances from the non-scoring athletes – well done to you all.

Performances include:

Alice Phipp LJ 3.22, Ida Waring 200m 31.4, Mia Armstrong 200m 29.9 PB, Freya Bradfield 200m 30.0 PB, Imogen Gent 800m 2:57.1, Lana Blake 100m 12.9, Isabelle Franklin 100m 13.4, Amy Tonkyn 100m 14.3 PB, Gaby Fisher-Wyatt 100m 15.5 PB, Freya Bradfield 100m 14.9 PB

It was a really good day, everyone should be very proud of themselves. Hopeful that more athletes, with the support of their parents or guardians, will participate in the future Wessex league competitions and we can up our overall match score.

 

 

By B Wells

Photos by Nick Marshall, thank you.

Apologies for any omissions.