During the period of the club's closure due to Covid-19 restrictions, our coaches hope to bring you all coaching plans you can follow on your own, to keep you fit and healthy and ready for action once club restarts. Here are Emily and Fiona's group sessions for the next week or two - watch this space for more updates.
IMPORTANT NOTE - during this period of isolation, please do these sessions with your immediate family members only (that is, people who live in the same house).
IMPORTANT NOTE - during this period of isolation, please do these sessions with your immediate family members only (that is, people who live in the same house).
Hi all!
Our group and Fiona’s can follow these! Try to do the full amount, if not limit the amount of repetitions you do.
I am going to make 2 weekly sessions that you can do in your surrounding areas !
It’s up to you when you complete it. I will provide them at the start of each week!
Week beginning June 8th
First session which is by Vince which said you can do this at home:
Aim Leg strength session
Warm up session as per Emily’s
All exercises to be executed slowly and strict.
4 sets of 10 reps (4X10) standing deep squats
2 X10 forward lunges (each leg). Using front leg to spring back to standing position trailing leg is anchored.
4 X Slowly walking upstairs 2 steps at a time (if possible) pushing weight trough the lead leg.
3 X 10 Straight legged bend to touch toes. No holding.
3 X 10 squats onto a chair. Bottom just touching the seat then rising back to standing position.
4 X 10 Squat jumps.
Finally, approx. 100 meters quick paced run concentrating on high knees
Session 2:
Warm up jog+stretches
- lamppost sprints ( focusing on arm and leg placement rather than time or how fast you are going)- make sure form is kept during the sprints. Carry out on both flat surface and also a gradual hill to see the difference. 4/5 lampposts. Sprinting to one walking back (your going to be focusing on your technique when driving to the lampposts. Do this 3 times over.
- cool down jog and stretches.
Would any athletes from Fiona’s group and ours want to do a session maybe once a week with me ? (Social distancing will be kept to 2m still) there will only be allowed 5 athletes per session so could either do one after the other or they could be put on a waiting list !
I would just be doing the session around Birtley so you won’t have to travel far. If anyone would like their child to come and do a session, you can either message me or comment on this post and I will message you regarding a session being put on.
Thank you !
Our group and Fiona’s can follow these! Try to do the full amount, if not limit the amount of repetitions you do.
I am going to make 2 weekly sessions that you can do in your surrounding areas !
It’s up to you when you complete it. I will provide them at the start of each week!
Week beginning June 8th
First session which is by Vince which said you can do this at home:
Aim Leg strength session
Warm up session as per Emily’s
All exercises to be executed slowly and strict.
4 sets of 10 reps (4X10) standing deep squats
2 X10 forward lunges (each leg). Using front leg to spring back to standing position trailing leg is anchored.
4 X Slowly walking upstairs 2 steps at a time (if possible) pushing weight trough the lead leg.
3 X 10 Straight legged bend to touch toes. No holding.
3 X 10 squats onto a chair. Bottom just touching the seat then rising back to standing position.
4 X 10 Squat jumps.
Finally, approx. 100 meters quick paced run concentrating on high knees
Session 2:
Warm up jog+stretches
- lamppost sprints ( focusing on arm and leg placement rather than time or how fast you are going)- make sure form is kept during the sprints. Carry out on both flat surface and also a gradual hill to see the difference. 4/5 lampposts. Sprinting to one walking back (your going to be focusing on your technique when driving to the lampposts. Do this 3 times over.
- cool down jog and stretches.
Would any athletes from Fiona’s group and ours want to do a session maybe once a week with me ? (Social distancing will be kept to 2m still) there will only be allowed 5 athletes per session so could either do one after the other or they could be put on a waiting list !
I would just be doing the session around Birtley so you won’t have to travel far. If anyone would like their child to come and do a session, you can either message me or comment on this post and I will message you regarding a session being put on.
Thank you !
