Category Archives: Junior Development

Session 22-04-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 22nd APRIL 2020

Dear athletes,

Please find the latest  of the 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 week’s session is devised by Dave Pain who holds the Coaching Licence with England athletics, and is Group eight leader for our Junior Development Group and a sprints coach for the wider club.

Drills

High knees, kick backs, walking lunges, bounding, speed drills (rat- a- tats), run throughs at 80% over 30 metres.

Session One – fitness challenge ( 100 reps in total);

Press ups – 25 reps

Sit ups – 25 reps

Squats – 25 reps

2 minute active recovery, walk for about 200metres

Try to complete 4 sets to complete 100 reps for each exercise

 

Session Two- speed session:

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

 

Cool down:

Jog on grass for 400m, followed by gentle stretching

 

Circuits (at home):

Press ups – 20 reps, sit ups – 20 reps, squats – 20 reps, skipping or running on the spot for 30 secs 

Press ups – 20 reps, sit ups – 20 reps, squats – 20 reps.


All sessions:

http://www.bournemouthac.co.uk/community/weekly-sessions/

 

Best Wishes from Junior Development coaches              

 Best wishes we hope you are all keeping well,

From all of the Coaches at Junior Development 

Session 15-04-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 15TH APRIL 2020

Dear athletes,

Please find the latest  of the 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 week’s session is devised by Harriet Slade who holds the Assistant Coaching Licence with England athletics, and is Group Six leader for our Junior Development Group. She is awaiting to do the full coaching course as soon as the coronavirus pandemic lockdown allows. Harriet is also the athletics and running coach at a local primary school focusing on the fundamental skills enabling the individuals to excel in all areas, and she often takes PE lessons for the children at the school from years reception – year 6. 

Harriet has recently developed an online coaching programme for adults and children called we.run.track which aims to help people work on their development by looking into their current sessions and diet to improve their race times. 

 

Athletic achievements. 

Harriet is a competing athlete for Bournemouth Athletics Club and currently competes for the Southern Athletic League, National Athletic League and County Championships. Harriet’s main discipline is Middle Distance where she demonstrates good all round ability and regularly competes in cross country, 3000 metres and steeplechase. She has also been known to compete for the roadrunners team, completing her first 10 mile road race earlier this year in a spectacular time of 72 minutes. 

 

Harriet is ranked 5th for steeplechase in the Power of 10 within the South region, and holds the BAC club record for steeplechase  2000 metres, with a PB of 7.32 mins. 

Harriet also came 1st in the Dorset County Cross Country Championships this year and qualified and competed in the British Cross Country Championships this year at Loughborough. 

Session 

Please ensure all athletes warm up using ways they’ve learned throughout their time in PE.

This could be running on the spot followed by static  stretching and walk through drills using the surrounding space they are in.

 

 

Section one- 20 minutes

Shuttle runs for 1 mile (approx mins if done properly) Please relate to video clip!

(improvise if you have no cones)

 

Section two- 20 minutes (view video demo) 

Quick feet ball taps x10 followed by burpees and then controlled fast feet through ladder- see if your child can find different ways in which they can use the ladder

Repeat for 15 minutes

(improvise with equipment  if you’ve no mat or ladder, sticks can replace ladder sections and towels can replace mats)    

 

Section three -15 minutes

3x 15 leg raises (view video demo)

2x 45s raised planks

3x 20 sit ups

1x minutes spider mans

1x minute mountain climbers

3x 20 Russian twists

3x 20 push ups

 

5 minutes stretch and cool down 


All sessions:

http://www.bournemouthac.co.uk/community/weekly-sessions/

 

Best Wishes from Junior Development coaches              

 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 

Great Performance by BAC Junior Athletes at Basingstoke on 28 August 2019

By Nick Marshall

Amazing work from all the BAC Junior Athletes that competed on 28 August 2019, a very humbling night that so many turned up to represent the Club, they virtually took over the whole meet with a Sea of Blue at Basingstoke last Night we had, in total 14 Junior Athletes there making the Long Trip to Basingstoke Grand Prix Open it look like the most Athletes from any away Club there.

Special thanks to our very own Hazel Bates & Jemma Bates for making the long trip to be Match Officials and thanks to all the Parents for bringing the Junior Athletes.

We had some Great Wins and PBs from so many in the U11s with Leo Thomasson and Will Launder both Winning two events each overall.

In the U13 Mariah Marshall, Adam Gulliver and Oscar Ewen Matthews all Winning in their Events Overall.

A Big third from Clodagh O’Brien in the Vortex and 2nd in her heat at 75 Meters U11 Girls who’s still has a year to go in the U11’s, plus James Davie Winning his Heat in the U11’s Boys 75 Meter and William Launder for coming Second Overall in 75 Meters & two overall wins in Long Jump & 600 Meters too.  Strong running too from Alba O’Brien Second girl in her 75 Meter Heat. A Win in the U15s 100 Meters for Adam Gulliver in his heat & even a photo finish was used with the Girl he tired with, something I’ve not seen used before at a meet.

A new event was tried by a few at U11’s in the 150 Meters and Leo Thomasson took first place & he was pushed all the way from strong running by James Davie in second place also in this race strong running from Noel Slade first time they have all had a go at 150 Meters distance before.

In the girls race a fantastic run from Elizabeth Davie who got 2nd Place.  Ewan Brown in the U13s 200m ran strong in his Heat to get Second place for U13 Boys. In the U11’s 600 Meters William Launder cruised the Win Overall with a time of 1.51 & Ollie Thomson great running from him taking 4th Boy and Esmee 4th Girl in this very tough Race 1 Heat.  Race two saw Clodagh O’Brien have a great win & Noel Slade put in one of the strongest last 100 Meters busts I have seen in getting 2nd Boy in this Heat from a tough start for him with James Davie 3rd Boy in this heat and 3rd Girl for Albha O’Brien respectly.  In the last heat Elizabeth Davie ran very strong to get third place Girl overall.

Oscar Ewen Matthews took complete control of the 800 Meters in the first heat and cruised to a comfortable win with a time of 2.21. Race 3 saw Ewan Brown run a fantastic 800 Meter PB and Mariah Marshall run well considering she had to sprint over to actual make the start of her heat Straight after her three Javelin throws where she took 3rd girl and a big PB of 18.41m, after a win in Shot with a throw of 6.93m and another PB from a good night in the field.

Adam Gulliver ran a strong 1500 getting third place in his heat for the U15 Boys.  Leo Thomasson threw a mighty fine PB taking Overall first place in the Vortex with a throw of 39.04m and Clodagh O’Brien took 3rd Girl with a Super throw of 27.61m also a PB, Esmee Atkins Hurst also threw well for the girls.

In the Long Jump saw William Launder in the U11s Win with a Jump most U13s would be proud of with a jump of 4.27m, as he smashed his previous PB.  Great jumping from Ollie to take fourth and Jake Selwood & Noel Slade also to Jump their PB’s too.

In the Girls Long Jump more PBs from Esmee Atkins Hurst & Alba O’Brien fantastic performance for both.

Another overall Boys win in the U13s from Oscar Ewen Matthews running into the wind with a jump of 4.39m and good jumping from Ewan Brown getting 5th place overall. Again massive thanks for all that took part last night.

U11 and U13 South West Regional Final

BAC boys U11 team that represented Dorset at the South West Regional Final:

1. Stanley Peters

2. Ollie Thomson

3. Ewan Brown

4. William Launder

5. Emmanuel Boot

6. James Davie

BAC girls U11 team that represented Dorset at the South West Regional Final:

1. Millie Fisher-Wyatt

2. Elizabeth Davie

3. Darcey Hawkins

4. Harriet Wilford

 

Girls BAC U13 team:

  1. Ida Waring
  2. Mia Armstrong

Boys U13 Team:

  1. Nathanial Boot
  2. Daniel Armstrong
  3. Adam Gulliver