Introductions and explanation of session

 

Warm Up

 

10 minutes jog around the playing field

 

Mobility  Exercises

 

Upper body, lower body, stretching exercises, hamstrings, quads, calves, groin

 

Technical Drills

 

High Knees, Butt Kicks, Leg Lunges, Step Overs

 

GROUPS SEPARATE

 

Year 6 Group

 

60M Relays teams of two  -  Runner one sprints to 60M, walks back, Runner two sprints to 60M, walks back, Runner One one sprints to 60M. Repeat 12 times

 

Team Relays – Teams of Four – each runner sprints 100 metres, hands over baton to teamate walks back to starting point ready for next leg, repeat four times

 

Year 7 and upwards

 

12 x 300M Parlauf  -  Teams of two, runner one sprints 300M, ticks runner two, walks back 100M to meet runner two  -  Note  Either do all 12 straight off or 2 x 6 efforts

 

GROUPS BACK TOGETHER

 

One lap warm down jog followed by stretches

 

Feedback

Cross Country Achievements 2009/10

 

Jack Williams and Jamie Short - Both boys were selected for Leicestershire & Rutland in their age groups at both The UKA Inter Counties and The ESSA Inter Counties in March 2010

 

Jack Williams, Chris Parkes Bowen and Luke Mathers won the bronze medals for F & K at The Leicestershire & Rutland Cross Country Championships at Under 15 boys level

 

Oscar Trier won the One mile cross country event at both The Aylestone and Bosworth legs of this winters Derby Runner league

 

Bryn Williams won the South Leicestershire area cross country trials with Oscar Trier in second place

 

Harry Short won the two mile cross country event at the Sinai Park leg of the Derby Runner cross country league

 

Jack Williams won his category race at The Queniborough “Stomp” cross country event

 

 

Spring & Summer Programme

 

Following a succesful winter it is now time to enter a new cycle of the training year with the emphasis on sprint and middle distance events depending upon the age and ambitions of the athlete. Our key session will be for our newly reformatted “Youth Development Group” at 6PM on Tuesday nights. Here recently qualified level two coach Claire Beach will join head coach Dave Wheeler working with young athletes from school year six helping them prepare for the schools athletic season.

 

On Saturday mornings at 09:00 older members of this group will continue with their weekly endurance session on Smeeton Grose whilst at 11:00 the primary years group will meet in a more fun based session.