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Coaching Blog

This weeks homework = next weeks track work

Saturday 08th August

6/8/2020

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A speed session with a little reminder of the race phases.

The phases of a 100mtr race are:
  1. Starting block (setup) & Block Clearance (0-5mtrs)-  We have been working on this through 3 point starts
  2. Drive Phase Acceleration (5-15mtrs) :  Think of the Wall drills
  3. Transition to upright running (15-30mtrs):we have been practicing through sprints to 20/30/40/50mtrs
  4. Maximum velocity (30-60mtrs the part of the race where we are at our quickest)
  5. Speed Maintenance (60-100mtrs) : This is the part of the race where we have to flow/stay tall and maintain a cycling action
We are going to work on phase 1 & 2.

WE WILL USE BLOCKS - ONLY ATHLETES WHO HAVE ANTISEPTIC SPRAY/WIPES and HAND SANITISER will be allowed use blocks.


Warm up:
2 laps  maintaining social distance (ITS 2 METRES!!!) 
Walk 20 mtrs on toes              Hamstring sweeps 20 mtrs    Hip flexor stretch 30 secs each side
Full plank:  Right foot to right hand / left foot to left hand by 8 each side
On all fours - Donkey kick (knee up to chest and back overhead) 8 each side
On all fours - Hurdle trail leg drill - by 8 each side  (IF HURDLES AVAILABLE WE WILL DO HURDLE STEP OVER DRILLS)
Standing straight leg deadlift (slow and 8 each leg)        Cariocia side step 20 mtrs each way
20mtrs back wards running

​Soft box jumps to activate fast twitch 


Sprint form drills:
​Skipping a  20 metres  X 2   Ankling 20 m X 2
Cycling  20 m X 2                 Knee up to up 20mtrs  
Quick Leg 20m                     Alternating quick leg 20m
straight leg bound  3 each leg  X 4 (with 45 secs rest between each set)

Accelerations to 60mtr:
1 @ 60% @ 70% @ 80%  - PUT ON SPIKES -  @ 90%  (GOOD FORM)
1 @ 100% to 30mtrs


Three Point Start Practice and First three steps:  
Main set:
1)  Acceleration Wall Drill
2) Athlete gets in crouch start position.  On set they raise into three point start (leg that is back same side hand is on the track - opposite arm is raised and ready to drive through on whistle) - focus on first three steps - Remember the wall drill and if not executing the first three steps practice it.  GO - 

2 to 10mtrs :  4 minute break (we need to be quick/explosive/aggressive not tired)
2 to 20 mtrs:  4 minute break 
SET UP BLOCKS
2 to 10 mtrs
2 to 20 mtrs   long recovery in between.
2 to 30 mtrs
​1 to 40 mtrs

If not using blocks we will go from 3 point, on belly, facing opposite way etc.



CUES FOR BLOCK CLEARANCE:  Big arms, drive, push hard, big knee drive = Remember we will have longer track contact times at the start of the race .

MIDDLE DISTANCE ATHLETES:
800mtr at 1 mile pace. rest 75 secs repeat.    Rest 5 minutes by 4 
Rest 8 mins then 200 on 40 secs by 3 with walk back recovery.

​ALL ATHLETES COOL DOWN LAP AND CORE.

Thanks
​John
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Thursday 06th August

6/8/2020

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Hi all

We are continuing (to continue) to build on the Special Endurance phase.  We are looking for pace of 90 - 94% of PR. over repeat 200s.
PB 30 secs: 33.33 secs or quicker
PB 29 secs : 32.22 secs or quicker
PB 28 secs: 31.11 secs or quicker
PB 27 secs : 30 secs or quicker
PB 26 secs: 28.89 secs or quicker
PB 25 secs: 27.78 secs or quicker
PB 24 secs: 26.67 secs or quicker
PB 23 secs : 25.56 secs or quicker
PB 22 secs: 24.44 secs or quicker



ALL :
Warm up:
2 laps  maintaining social distance (ITS 2 METRES!!!) 
Walk 20 mtrs on toes              Hamstring sweeps 20 mtrs    Hip flexor stretch 30 secs each side
Standing straight leg deadlift (slow and 8 each leg) 

Full plank:  Right foot to right hand / left foot to left hand by 8 each side
On all fours - Donkey kick (knee up to chest and back overhead) 8 each side
Hurdle step over drills:    One foot in-between each x 2;  Two feet front facing rhythm drill x 2;  Sideways knee up toe up sprinter step over by 2 each side; active hamstring hurdle pass over by 2 each side.


Sprint form drills:
​Skipping a  20 metres  X 2   
Cycling  20 m X 2                 Knee up to up 20mtrs  
Quick Leg 20m                     Alternating quick leg 20m

Accelerations & Activation :
1 @ 60% @ 70% @ 80% 
Box Jump ups from static squat:   2 @ 24 inches then 4 at challenging height
 - PUT ON SPIKES -  acceleration @ 90 - 94%  (GOOD FORM)


SPRINT MAIN SET:  
200m X 3 with 4 mins rest     8 mins rest + repeat     

MIDDLE DISTANCE:

200mtrs @ 90%     2 mins rest     300mtrs @ 90%  2 mins rest  400mtrs @ 85% PB  2 mins rest     500 mtrs 85%    2 mins rest      600mtrs @ 80% pb      2 mins rest            800mtrs as quick as possible   


ALL= Cool down & Core 
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Tuesday 04th August

6/8/2020

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ALL :
Warm up:
2 laps  maintaining social distance (ITS 2 METRES!!!) 
Walk 20 mtrs on toes              Hamstring sweeps 20 mtrs    Hip flexor stretch 30 secs each side
Full plank:  Right foot to right hand / left foot to left hand by 8 each side
Standing straight leg deadlift (slow and 8 each leg)  

HURDLE STEP OVER DRILLS
     

Accelerations to 60mtr:
1 @ 60% @ 70% @ 80%  - PUT ON SPIKES -  @ 90%  (GOOD FORM)
1 @ 100% to 30mtrs

SPRINT MAIN SET:
3X120m @ 95-98% with 12 mins recovery between each run


MIDDLE DISTANCE:

8x300m 



COOL DOWN LAP = STRETCH & CORE ALL
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Time Trial Results

2/8/2020

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A great evening of time trials was had on Thursday.  Thanks to the coaches and parents who assisted to make it happen. 

@Athletes:  Please note your time in your training diaries.  There was a wind on the home straight so mark same down as at least -2m/s.

100Metres:
Race 1:   CB 11.1   SC 11.9    FB 12.4   HOS 12.9    CN  13.2
Race 2: LB 13.05   OS 13.3   EK 14.8    CC 15.3
Race 3:  LP 13.9   ES  14.2    AOK 14.6   LK  14.8  ERL 15.2    JMC 15.3  RMM 15.6
Race 4:  HM 11.1

400 Metres:    HM 51.6  (25 for first 200)      OS 60.1     MR 63   LB 67   LK 69   SPT 69.5   EK 69.9  AOK 73

200 metres:
Race 1:  LB 27.2     OS 28.2
Race 2 : SPT 31.1   EK  31.4   CC 32.5
Race 3:  ES 30.1   JMC 31.3  LKM 31.5   AOK 31.9   LP   32.3  ERL 32.6  RMM 33.2
Race 4:  CB 23.55   FB 25.68   SC  26.36

800 metres:    MR 2.32     SK   2.58   SPT 3.09  

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