Category Archives: Weekly Sessions

Session 03-06-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 3rd June 2020 

Please do follow the Government guidelines when doing the sessions which is currently not training in groups, you may now train with one other person outside but you must maintain the 2 metre distance at all times (unless they’re from the same household).

This weeks session is devised by Nick Marshal who holds the Level Two Coaching Licence with England Athletics. He is our Group 4 leader for Junior Development, and Quad Kids manager. Nick is a keen marathon runner having completed well over 70 since he began in 2013. In Nick’s own words:

“I have run well over 70 Marathons now since 2013 when I ran my first Marathon At The London Marathon which I hadn’t trained that well for and ran 5:05 for my Auntie and God Mother in Aid of Ovarian Cancer who sadly passed. I’m now on my way to 100 marathons and I in 2016 I ran 20 Marathons in 10 Months for Oakhaven Hospice Lymington for a Friend and customer that passed away there. I raised nearly £3000 in the end.

https://www.justgiving.com/fundraising/NickMarshall12MarathonsMy  (the challenge started off as 12 but I raised it to 20 in 10 Months in the end when he sadly passed).

My best time in a Marathon was at Abingdon last year I ran 3:41:04 but doing so many every year this wasn’t helping me break the 3:30 time i was after. So for the first time in my life I decided to train for just one marathon and not one or two a month like before.

I was coming to the end of my training for Brighton Marathon and my training was going really well – I ran a 19:40 5k at Blandford Parkrun coming second and a 1:36 half marathon in a training run, and 2:38 for a 20 Miler and was hitting some of my best form of my life in my training runs. Then the Coronavirus hit which has set me back a little and Brighton Marathon got cancelled and hopefully put back.

So when the Coronavirus Hit and restriction got slightly lifted I decided to run with a friend to Hurst Castle last week Thursday 28th May and back from Bournemouth running over 30 Miles promoting metal health and to to help raise awareness for things such as PTSD (Post Traumatic Stress Disorder), Anxiety and Depression, and sometimes even Suicide. This would of been a tough run anyway but the heat and lack of water on route made it even tougher for us both last week.”

Warm Up

 

Main Session

 

 

Cool Down

 

Best wishes we hope you are all keeping well,

From all of the Coaches at Junior Development 

Session 27-05-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 27th May 2020 

Please do follow the Government guidelines when doing the sessions which is currently not training in groups, you may now train with one other person outside but you must maintain the 2 metre distance at all times (unless they’re from the same household).

This weeks session is devised by Mandy Adams who holds the Level Two Coaching Licence with England Athletics and is the Coach Coordinator for Junior Development. Mandy is also on the Committee for BAC and a competing athlete for the club, and she has competed in cross country, steeple chase, 800m, 1500, and pole vault. Mandy has also won 3rd place for British Masters 10 mile road race and won her age category for the Winter 5k series in the past.

Introduction and Warm Up

 

Main Session – Drills

 

 

Main Session – Plyometrics

 

Cool Down

 

Best wishes we hope you are all keeping well,

From all of the Coaches at Junior Development 

Session 20-05-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 20th May 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, you may now train with one other person outside but you must maintain the 2 metre distancing at all times

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!

 

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

 

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


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 13-05-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 13th May 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. 

This week’s session is devised by Harriet Slade who holds the Assistant Coaching Licence with England Athletics and is awaiting to complete her level 2 Coaching Licence. Harriet is our group leader for Group Six for the Junior Development Group and is a competing athlete for BAC.

 

Cardio class energy booster

Format: 3 exercises, 4 rounds. 

2 mins skip.

20 times burpees. 

40 times mountain climber. 

 

Conditioning exercise class

Format: 3 reps of:

2 frog jumps. 

20 mountain climbers. 

4 frog jumps. 

40 mountain climbers. 

6 frog jumps. 

20 mountain climbers. 

8 frog jumps. 

20 mountain climbers. 

10 frog jumps. 

1 minute recovery.

 

15 minute HIIT training. (Strength and conditioning)

Format: 3 circuits (5 mins for each) 

Round 1 

Bear crawl. Forward moving and then reverse it back…..This can be done in the hallway, corridor, driveway or even garden. keep the knees just off the ground

2x star jumps. 

Bear crawl 

4x star jumps.

Bear crawl

6x star jumps. 

Bear crawls 

8x star jumps

Bear crawls

10x star jumps


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 06-05-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 6th May 2020 

This weeks session is devised by Chris O’Brien, Group Leader for Group One for Junior Development, Level 2 Coach and a brain-based practitioner and founder of RunTeach.

Warm Up

 

Main Session – Part 1

Letter Ball Hand Eye Coordination

Easily make a letter ball with a tennis ball and permanent marker. After writing letters/symbols on the tennis ball, allow to dry or it gets on your hands!

 

Main Session – Part 2

Balance

 

Cool Down

 

Best wishes we hope you are all keeping well,

From all of the Coaches at Junior Development 

Session 28-04-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 28th 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 Leon, Esmee and Finley Hurst Atkins.

Leon is a Cricket manger for a local under 9’s team and earlier in his life has had over 50 amateur boxing bouts as a school boy up to his 20’s.

Leon is a keen runner. He is more of an obstacle runner than track or road, and has done a few Tough Mudders and Spartans, although Leon has also done a triathlon

Leon is currently a qualified coaching assistant and is planning to obtain his full athletics coaching qualification as soon as he can, COVID-19 depending.

WARM UP
If you can go for a gentle jog, run for approx 5 mins (just like you would at the athletics track when you get there) 400m.
 
All these videos are just little reminders of what you do at the club.
(Try and get your Mum & Dad to join in if you haven’t got a brother or sister to train with)
 
Warm up Session
Approx 15 minutes
 
 
Reaction Starts/Timing
Approx 15 minutes
 
 
Shuttle Runs
Approx 15 minutes
 
 
Strength and Conditioning
Approx 15-20 minutes

These are just demonstrations from Esmee and Finley. So stay comfortable in your workout. Do a little more if you can or do another exercise if some of them are uncomfortable. (It’s all about enjoying yourself)
 
Here’s a few more you can do…..
Hill climbers x 1 minute
Crunches sets of 10-20
Wall squats, holding for 1 minute
 
Warm Down
Another 5min gentle jog (approx 400m)
Then do some stretching.
Try and start from your feet then moving up through your body up to your head.
Approx 5 minutes.

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 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 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