Category Archives: Weekly Sessions

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