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