Tag Archives: BAC

Session 05-08-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 5th August 2020 

Please do follow the Government guidelines when doing the sessions which is currently you may now train in groups of 6 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 Co ordinator 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. She 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 17-06-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 17th June 2020 

Please do follow the Government guidelines when doing the sessions which is currently you can train in groups of six 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 Coaching Licence with England Athletics, and is our Co- ordinator for the Junior Development Group.

This week’s session is for Wednesday 17th June 2020.  There are two sessions here, each to be done on separate days. Remember to warm up and cool down for each.

 

Warm up – run 600 metres slow consistent pace – really important to prepare for session and prevent injuries

Drills –  over 10 metres then walk back- do each drill 3 times (15 minutes)

Hamstring sweep, lunges, sumo squats, walking high knees, heel flicks, andy pandys, rat – a – tats. 

Speed bounce for 60 seconds for agility repeat after 1 minute rest (you can use an item of clothing to jump over)

 

Session one: Maximum velocity training- Flying 30s (15 minutes)

Measure out 30 metres and mark distance (about 30 adult large paces)

Use 3 point start or standing start

  • Sprint 30 metres- walk back slowly to start and wait until breathing has fully recovered. Repeat five times.
  • Concentrate on one technical point each run.
  • Do not cross arms across body.
  • Plant foot on ball of foot.
  • Shoulders low and relaxed.
  • Tall posture and high hips.
  • Knees high, toe up. 

 

Session 2. Endurance Session

Ask a parent or friend to blow whistle or use alternative (15 minutes)

  • Run continually for 5 minutes, accelerate on 1 whistle, slow down on 2 whistles (at the whistle blower’s choice)
  • 2 minutes recovery then repeat 
  • Concentrate on relaxed shoulders and keeping arms close to body

 

Warm Down – really important to prevent injury (10 minutes)

Run 600 metres slow consistent pace

Static stretching of shoulders, triceps, torso, legs then alternate windmills for co ordination and balance on each leg either tree pose or legs front or back, close eyes to make more difficult

Best wishes we hope you are all keeping well,

From all of the Coaches at Junior Development 

Session 10-06-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 10th June 2020 

Please do follow the Government guidelines when doing the sessions which is currently you can train in groups of six 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 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.

 

Half the repetitions for groups 1 – 4

Warm up and stretching:
Jog on grass for about 400m.
Mixture of static and dynamic stretching.

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

Session 1 – speed endurance session – controlled running at 80%, focus on technique:
150m run, walk back recovery
Do the 3 runs above, have a 5 minute rest, then repeat (6 runs in total)

Session 2 – Speed session:
Fast sprints over 60m, with either standing or crouch start.
Do 8 runs 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 seconds
Press ups – 10 reps
Sit ups – 10 reps
Squats – 10 reps

Best wishes we hope you are all keeping well,

From all of the Coaches at Junior Development 

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 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