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This weeks homework = next weeks track work

Session Saturday 23rd May

22/5/2020

0 Comments

 
We will continue to practice and practice our running form drills.
Sprint form drills:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately

If you are meeting up this week to complete the session(s) please ensure adherence to government guidelines with a max of 4 in a group and maintaining social distancing.

Todays session is in the General Preparation Phase (so we are ready to train when track opens).

​
Todays session:
Warm up:
8 minute jog
Band drills


Sprint form drills:
 (Form is crucial, study the you tube video)
​Skipping a  20 metres  X 2
Skipping b 20 metres X 2
Ankling 20 m X 2
Cycling  20 m X 2
Quick Leg 20m
Alternating quick leg 20m
straight leg bound  3 each leg  X 4 (with 45 secs rest between each set)
bent leg bound 3 each leg X 4 (with 45 secs rest between each set)
bench runs (if park bench, step , low wall)   20 secs on 20 secs rest by 3 (toe up!!!)

Accelerations to 60mtr:
1 @ 60% @ 70% @ 80% @ 90%  (GOOD FORM)


Main Set:  Speed (on grass)
3x3x50m fast 3’&8’ (3min between each run & 8 min between sets)

When finished jog home and complete core + stretch session
CORE & STRETCH:

1 min core exercise             1 min stretch per calf (yes 1 min right and then 1 min left)
1 min core exercise.             1 min per leg stretch hip flexor into hamstring
1 min core exercise.             1 min right quad (on side as shown, 1 min left)
1 min core exercise.             1 min right glute and 1 min left glute
2 min 30 secs plank and congrats you are finished.

Enjoy and best
​John
0 Comments

Back on the track 09th June

22/5/2020

0 Comments

 
Hi all

Very exciting news -  We will be back on the track on Tuesday 09th June.  There are v strict protocols to be followed including a pre-booking system.  I will be in touch with more details ASAP.

Please read the Athletes guide below to familiarise yourself with what you will need to do. You will also need to pre-book, with access strictly reserved only for booked athletes.  A parent /Guardian has to accompany minors to training and they will need to watch from a designated area only (nb only 1 person can accompany the athlete).  We will have no toilet facilities etc and sessions will only be 60 mins long.

The requirements are onerous and we will need appointed officers to man the gate and record attendees ensuring they are pre-booked; we are also required to log who brought the athlete for tracing purposes.  I would ask that you all bear with us as we work through these protocols. We may also reach out for support in facilitating all the requirements around a session and again your support would be appreciated. 

I will revert with full details and requirements in due course and very much look forward to training with you all again.

Best
John
​
0 Comments

Session for Tuesday 17th

17/5/2020

1 Comment

 
Athletics Ireland Return to Training
Hi all

We are currently working on a document to outline how training can proceed for presentation to DCC as Irishtown is closed.  We will keep you updated.  We would all love to return to training so please be patient and keep yourself fit and mobile.  In the meantime please familiarise yourself with the requirements once we return to group training in the button above which links to Athletics Ireland website.


We will continue to practice and practice our running form drills.
Sprint form drills:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately

If you are meeting up this week to complete the session(s) please ensure adherence to government guidelines with a max of 4 in a group and maintaining social distancing.

Todays session is in the General Preparation Phase (so we are ready to train when track opens).

​
Todays session:
Warm up:
8 minute jog
Band drills


Sprint form drills:
 (Form is crucial, study the you tube video)
​Skipping a  20 metres  X 2
Skipping b 20 metres X 2
Ankling 20 m X 2
Cycling  20 m X 2
Quick Leg 20m
Alternating quick leg 20m
straight leg bound  3 each leg  X 4 (with 45 secs rest between each set)
bent leg bound 3 each leg X 4 (with 45 secs rest between each set)
bench runs (if park bench, step , low wall)   20 secs on 20 secs rest by 3 (toe up!!!)

Accelerations to 60mtr:
1 @ 60% @ 70% @ 80% @ 90%  (GOOD FORM)

Main Set:
Around the clock:
100metres 60 secs rest    200 metres 90 secs rest      300   3mins   200 90 secs    100


When finished jog home and complete core + stretch session
CORE & STRETCH:

1 min core exercise             1 min stretch per calf (yes 1 min right and then 1 min left)
1 min core exercise.             1 min per leg stretch hip flexor into hamstring
1 min core exercise.             1 min right quad (on side as shown, 1 min left)
1 min core exercise.             1 min right glute and 1 min left glute
2 min 30 secs plank and congrats you are finished.

Enjoy and best
​John
1 Comment

Saturday Session

2/5/2020

0 Comments

 
We will continue to practice and practice our running form drills.
Sprint form drills:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately


Todays session:

Warm up:
8 minute jog
Band drills

Sprint form drills:

 (Form is crucial, study the you tube video)
​Skipping a  20 metres  X 2
Skipping b 20 metres X 2
Ankling 20 m X 2
Cycling  20 m X 2
Quick Leg 20m
Alternating quick leg 20m
straight leg bound  3 each leg  X 4 (with 45 secs rest between each set)
bent leg bound 3 each leg X 4 (with 45 secs rest between each set)
bench runs (if park bench, step , low wall)   20 secs on 20 secs rest by 3 (toe up!!!)

Accelerations to 60mtr:
1 @ 60% @ 70% @ 80% @ 90%

MAIN SET:
8/10 x 100 mtrs with 60 secs rest between each.
The pace is your 100mtr pb plus 2 secs.  eg If you run 12.2 you do these in 14.2 etc.  (if you can not workout the distance just run at 85% for 14secs - rest 60 secs and repeat)

When finished jog home and complete core + stretch session
CORE & STRETCH:

1 min core exercise             1 min stretch per calf (yes 1 min right and then 1 min left)
1 min core exercise.             1 min per leg stretch hip flexor into hamstring
1 min core exercise.             1 min right quad (on side as shown, 1 min left)
1 min core exercise.             1 min right glute and 1 min left glute
2 min 10 secs plank and congrats you are finished.

Enjoy and best
​John

0 Comments

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