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SPRINTS, JUMPS AND HURDLES

TRAINING 2010

Welcome everyone to 2010. It is now that time of year where we start to focus on our competition for the year.

As you will have seen from recent e-mails there are a number of indoor meets coming up in January and February, and if you wish to loosen up the cob-webs then please see Jim for entry forms if you have not already done so.

For most of us, the first competitions will start in April and for EVERYONE in the Senior and Development squads the first key date in the diary should be the County Championship (usually in the 2nd weekend of May). The County champioships are the first indication of how individuals and the club has developed and moved forward over the last year. The more entries and the more medals the better.

For those intending to go to the English Schools, please let Jim and Paul know so we factor into your training

Tuesdays & Thursdays
Both Tuesdays and Thursdays start at 6.30 and for those wanting to go progress then you attend both these days aswell as Sundays.

Sundays
We will be at the track every Sunday from now on. Please ensure you arrive on time at 11.00am. If it is raining, then we can usually make alternative arrangements so we don't get too wet.

High Jump Training
This will be on Thursdays – by invitation only. Please see Jim for details

Hurdles Training
Specialist hurdles training takes place on Sundays. Please see Paul for details

Pole Vault Training
Training sessions will take place on Sundays. Please contact Peter Robinson for further information.

Triple Jump Training
Not yet available
Training Diary
As an athlete, you should be keeping a training diary if you are serious about progressing. You can include as much relevant information about your training as you wish, but at a minimum, you need to keep a note of the session and the times you ran. We have produced a template that you can print out and complete (click here). A example week has already been filled out to assist you.
Daily Workout
Athletes need to be strong and flexible - we have put together a quick programme that will last about 8 weeks to help you build up good core strength. Click here to download

By doing these exercises regularly, you will see improvements in your general strength and running. Please see Paul if you need to go through any techniques. It is important that you continue with the programme, keep progression with the workout and make sure technique is correct.

You can alter the workout yourself to include extra or different exercises e.g Tricep dips, Candlesticks, Back lifts, split squads. You can also make them harder by using rubber bands and doing from elevated positions.

Full bodyweight squats

  • Legs shoulder width apart and feet planted to floor
  • Hand behind head and pull shoulder blades together
  • Back straight and head looking straight ahead
  • Squat down until hips come level with knees (at right angles).

Bent knee abs

  • Head back and arms to sides flat
  • Keep knees and feet tight together
  • Start with knees at 90 degrees to torso and push out straight
  • Do not touch ground with feet
  • Pull back to 90 degrees

Calf raises

  • Push up onto toes as high as possible and hold for at least a second

Press up

  • Back straight
  • Bend arms to at least 90 degrees

Straight leg raises

  • Head back and arms to sides flat
  • Keep knees and feet tight together
  • Lift from about 2cm above floor to 20cm above floor
  • Do not touch ground with feet
Remember – you are doing these exercises for you and your own progression.
Competitions

Details to follow shortly