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:


Best Wishes from Junior Development coaches              

 Best wishes we hope you are all keeping well,

From all of the Coaches at Junior Development