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