Category Archives: Junior Development

Junior Development, Weekly Sessions

Session 26-08-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 26th 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 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.

This week- Wednesday 26th August 2020- 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

 

https://www.bournemouthac.co.uk/weekly-sessions/

Keep safe and well everyone

Best Wishes from Junior Development coaches    

Junior Development, Weekly Sessions

Session 11-08-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 11th 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 week’s session is devised by Joy Wright who holds the Assistant Coaching Licence with England athletics, and has coached athletics at BAC since 2015 in middle distance and Junior Development. She also has qualifications in Sports Science and Clinical Nutrition. Joy is a competing athlete for BAC and has competed at county and national levels including the AAA World Trials. Joy now competes at masters level and  has been ranked in GB top 10 in 400m, 200m, 100m hurdles, HJ and LJ. Joy also has experience in endurance and ultra marathons including coming 3rd in IrishTriathlon Championships.

The aim of this session is to incorporate some of the activities you need to progress your skills as a runner and jumper. 

These skills compliment each other for example, a runner will benefit from jump training known as plyometric training as well as upper body strength such as press ups to support good running technique. 

 

The warm up

Ensure your body is well prepared for the strain of exercise by increasing blood flow to the muscles & getting the right muscles fired up and ready to go. This includes dynamic stretching such as walking lunges. 

 

Warm up

8-10 mins easy jogging

 

Dynamic stretches

Walking lunges 

Squats, stepping sideways. Swap lead leg on repeat

Walking toe taps 

High-knee Skips

10 x each leg, walk back & repeat

 

Drills (improve speed, form & efficiency) 

High Knees

Butt-kicks

Straight-leg bounds

Single leg hops aiming for height 10 x each leg.

Walking Leg Swings

Side Leg Swings

*see below

 

Drills should be completed for 20-30m. 

Walk back to where you started before beginning the next drill. 

Perform 2 sets of each one before beginning the next exercise. 

2 x10 press ups, pushing up fast with the aim of lifting the hands off the ground. 

2 x 20 bent knee situps

 

Sprints

4 x 40m sprints. 

Walk back to the start. Aim to speed up slightly for each one (tip: start easy). Be very controlled & Aim for good, strong technique! 

 

Starts

4 x 20-30m fast starts. Choose between a full crouched start or half bend, keeping low. Note: look down, stay low and have a gradual phased acceleration.

Remember not to apply the brakes too quickly and overload the quads.

 

Run Repeats

Run 4 x 100m at 90% effort so almost flat out with enough left to complete all 4 well. 

Walk back slowly to recover, approx 3 minutes. Older athletes can complete 6 reps if not slowing and the technique is not tiring. 

 

Cool down

Jog at least 5 minutes 1-2 laps. 

Practice stretching after every session, in particular the hamstrings, quadriceps, hip flexor and calves. 

 

Reference*

Squat: Stand with your feet about shoulder width apart and your toes pointing straight ahead. It’s also ok if your toes are pointing slightly outward. Sit back with your butt like you’re sitting down in a chair until your thighs are parallel to the ground. Drive your heels down and return to the standing position, ensuring your lower back stays in a neutral position.

 

Walking Lunge: Step forward with your right leg, flexing the knees and dropping your hips. Descend until your left knee almost touches the ground. Drive your right heel into the ground and push yourself back to a standing position while taking a step forward. Repeat with the opposite leg. Maintain a tall, erect posture and ensure your knee does not go significantly beyond the toes while lunging.

 

Walking Leg Swings: With your hands straight out in front of you, swing your right leg up toward your right hand. Keep both knees straight and repeat on the opposite side.

 

High-knee Skips: Skip forward and drive your right knee up so it’s about parallel to the ground and drive your foot back down to the ground. Alternate each leg. Keep your back tall with an exaggerated arm swing and make sure you don’t slam your feet on the ground.

 

Side Leg Swings: Standing in front of a wall or pole for support, swing your leg parallel to the support so your foot comes up to about hip level. Make sure to keep your swing leg straight but don’t lock your knee.

 

https://www.bournemouthac.co.uk/weekly-sessions/

Keep safe and well everyone

Best Wishes from Junior Development coaches    

Junior Development, Weekly Sessions

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 

Junior Development, Weekly Sessions

Session 29-07-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 29th July 2020

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 of more than 6 and keeping 1 metre distance apart.

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.

This weeks session for Wednesday 29th July 2020 – half quantity of reps for groups 1-4

 

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.

 

https://www.bournemouthac.co.uk/weekly-sessions/

Keep safe and well everyone

Best Wishes from Junior Development coaches              

 

Junior Development, Weekly Sessions

Session 08-07-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 8th July 2020

This weeks session is a repeat of an earlier session by Coach Chris O’Brien.

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 

Junior Development, Weekly Sessions

Session 01-07-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 1st JULY 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 of more than 6 and keeping 2 metre distance apart.

This week’s session is devised by Gary Worsley who holds Assistant Coaching Licence with England athletics since 2010 and is Group five coach for our Junior Development Group. Gary also coaches for Littledown Harriers and is planning to complete the Leader in
Running Fitness course later this year.

Gary is a keen runner and trains for all distances. He has some very impressive PBs:

5k – 17:40 (2018);
10k 36:47( 2010);
10 miles 1:01:03 (2011);
Half marathon 1:21( 2017)
Marathon 2;54:08 (2017).

This week’s session is about rhythmic breathing – breathing with a rhythm and uniformed manner.

Your quads, hamstrings and calves work hard to propel you forward, but there’s another muscle that’s a power player in your running and that’s your diaphragm. This will assist you when you are gasping for breath. Most runners breathe using their chest instead of their diaphragm (belly), further limiting their oxygen intake.

How to breathe while running….

First of all you need to be able to belly breathe, as there is more capacity in the area of your lungs around your belly than there is in your chest….. you can practise this while you are still in bed!!

1. Lie down on your back;

2. Keep your upper chest and shoulders still;

3. Focus on raising your belly as you inhale (breathe in);

4. Lower your belly as you exhale (breathe out); and

5. Inhale and exhale through both your nose and mouth (you probably do this anyway).

Now that you are an expert in belly breathing we can look at when to breathe….

 

2:2 Breathing technique….

…Inhale over 2 steps and then exhale over 2 steps (remember: into your belly as above). Try it walking first, then on easy runs. As you grow more comfortable with focused breathing, you can use it for faster runs such as intervals and tempo runs. You could also try 2:3 where you inhale over 2 steps and then exhale over 3 steps.

Don’t be put off if it doesn’t work for you straight away: as with life in general, you have to get used to things and practise before you will default (do all the time) to this new method of breathing. It takes practise and concentration to do this whilst you are running, but it does clear your head of other things like school work etc. when you are focusing on your breathing.

 

Warm up

Normal type warm up over about 15 metres…

1.     Gentle heel flicks

2.     Gentle high knees

3.     Side steps with arms up and down

4.     Side steps an arms again but with the opposite leg leading

5.     Cross overs

6.     Walking lunges

7.     Open and close the gate

8.     Sumo squats

9.     Harder heel flicks

10.  Harder knee raises

 

Session

 

2km run (1.2 miles) gradually building up your pace. During your run try 4 x strides. This is an increase in speed so you are sprinting for about 10-12 seconds…recover on a jog for 10-12 seconds then go again. After your 4th stride, jog recover for about 10-12 seconds then continue with your run. Towards the end of your run, reduce your pace to cool down.

 

Post session stretch

Make sure you do 60 seconds on each stretch and each leg.

1.  Calf (top of calf) stretch – Both feet facing forward and shoulder width apart. Front leg is for support. Rear leg should be straight-ish and heel pushing into the floor. You should feel the stretch at the top of the calf. The front leg is just for support.

2. Calf (bottom of calf) stretch – Bring rear leg in slightly from photo above and push rear knee to the floor. Both legs still facing forward and shoulder width apart. You should feel the stretch at the bottom of your calf. The front leg is just for support.

 

3. Hamstring stretch – Both facing forward and shoulder width apart. Pull your bottom back and slightly down to feel the stretch in the hamstring on the front leg. The rear leg is just for support.

 

4. Quad stretch – Standing with both feet facing forward and shoulder width apart, bring one foot to the rear and push your hips forward. If your heel touches your bottom then push your hips further forward. The heel should not be touching our bottom.

 

 

All sessions:

https://www.bournemouthac.co.uk/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 

Junior Development, Weekly Sessions

Session 24-06-2020

TRAINING SESSION FOR JUNIOR DEVELOPMENT- WEDNESDAY 24th JUNE 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 of more than 6 and keeping 2 metre distance apart.

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:

https://www.bournemouthac.co.uk/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 

Junior Development, Weekly Sessions

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 

Junior Development, Weekly Sessions

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 

Junior Development, 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